WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION + PUSH PRESS *pause in dip position for 1-2 sec
2×2× 1+1+1+1+1@barbell, rest 1min

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CLEAN + CLEAN from KNEE + DIP CLEAN + SPLIT JERK
*all clean with a pause in the catch 1–2 seconds, clean from knee = hartialinja tangon päälllä, tasapaino koko jalalla
*pause split jerk in the receiving position 1–2 seconds - työnnä joka sarjalla eripuolelle, aloita "huonomalle"
1×2× 1+1+1+1@barbell, 6× 1+1+1+1@52-55-58-55-58-61%, jerk-%, rest 2min

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FRONT SQUAT + DB's SPLIT SQUAT *db's split squat = sama pysty keskivartalon tuki - pituus ja leveys jaloissa kuin saksiin työnnön vastaanotossa, tee 5×/puoli, aloita heikommalle puolen heti etukyykyn perään
3× 3+[5+5] reps@70%, fs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Clean

video: DB's Split Squat

video: Wide-Stance Jump-Squat to Close-Stance

WARM UP 5-10min

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TEHNIQUE DRILL :
MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×2× 1+1+1+1@barbell, rest 1min

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SNATCH + SNATCH from KNEE + DIP SNATCH all snatch with a pause in the catch 1–2 seconds, snatch from knee = hartialinja tangon etupuolella, tasapaino koko jalalla
1×2× 1+1+1@barbell, 6× 1+1+1@52-55-58-55-58-61%, sn-%, rest 2min

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BACK SQUAT + DB's RDL *tee DB's Romanian DeadLift heti kyykyn perään, valitse sellainen kuorma, että jaksat tehdä toistot hyvällä tekniikalla - jalkaterät suoraan eteenpäin - tuntemus takareisi, pakara, alaselkä
3× 3+10 reps@70%, bs-%, rest 2-3min

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EXTRA EXERCISE : if time left

WIDE-CLOSE Stance SQUAT JUMP *Wide-Stance Jump-Squat to Close-Stance
3×5, rest 2min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Dip Snatch

video: DB's Romanian DeadLift = RDL

video: Wide-Stance Jump-Squat to Close-Stance

ATPF WEEK 35 Day 3

CONDITIONING:

For time:

A: 9 Burpee Bar Muscle-Up, 21 Thruster, 30/24cal Echo

Rest 5’

B: 15 Burpee Pull-Up, 15 Thruster, 30/24cal Echo

Rest 5’

C: 21 Burpee to Target, 9 Thruster, 30/24cal Echo

Overall RPE 4-5/5.

With very heavy breathing, gasping for air.
Target: hit these intervals hard! Can you go unbroken with the barbell work? No mercy with the Echo.
Add load to each interval.

Rxd: 40/30kg-45/32kg-50/35kg, Masters: 35/25kg-40/30kg-45/32kg Advanced: 40/30kg-50/35kg-60/40kg

TRICEPS/NARROW BENCH PRESS + PUSH JERK IN SNATCH
5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

EMOM 15
(30sec ON/30sec OFF)
1) Pullups
2) Burpee-Box Jump Overs
3) Hang Power Cleans 50/35kg
4) Shuttle Runs (7,5m)
5) Rest

Power clean and jerk

EMOM 2 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 70%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 75%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 80%1RM PC+J

Restday

2 Rounds

8/side Xiao Pengs
8 Scapular push-ups
5 Scapular pull-ups
3 Strict pull-ups

ATPF WEEK 35 Day 3

WEIGHTLIFTING (1/2):
E90-120sec x 6

2 set: 1 Clean + 3 Jerk
2 set: 2 Clean + 2 Jerk
2 set: 3 Clean + 1 Jerk

Target: loading should go up each set.
Last 3+1 with the heaviest load. Cleans can be power/squat and DnG. Jerks are TnG.

Deadlift up to knees, Rest 2:00-3:00 between sets

3 @ 60%
2 x 3 @ 70-75%
4 x 2 @ 75-80%