2-3sets:

10+10 Db row
10 Db bench
8+8 deadbug

2 Rounds

10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
(Positional breathing drills)*
5-10 Breaths lying on your front
5-10 Breaths hanging from a pull-up bar
5-10 Breaths on a handstand against a wall
5-10 Breaths at bottom of a squat
* Take 5 – 10 progressively deeper breaths/position, focusing on expanding your breath into your lower back, sides and bottom of the ribcage. If something feels tight, take a note and do an extra 5 breaths directed to that area/side.

Lepää jalkojen välissä n.30s. ja kierrosten välissä n. 1min

ATPF WEEK 34 Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3)
Max set HSPU Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level .
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

Hang power snatch 5x3
Squat snatch+2ohs 6sets
DB row 4x10

ATPF WEEK 34 Day 3

BODYBUILDING E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 10

1) Handstand walk w/ pirouette every 3m
2) Single-leg squats, alternating

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

E5M x 5
15/11 Cal row
15 Wall ball @9/6kg
12 T2b
9 Box jump over @60/50cm

RPE7-8