ATPF WEEK 33 Day 1

CONDITIONING:
3xAMRAP 4’ with 4min rest between

A: AMRAP 4’: 9 Snatch, 12 TTB @ 60-65% of A
B: AMRAP 4’: 6 Snatch, 9 C2B or Pull-Up @ 70-75%
C: AMRAP 4’: 3 Snatch, 6 Bar Muscle-Up @ 80-85%

Overall RPE 4-5.Hit these intervals hard, but not all out.

Snatches can be power and/or squat.

Scaling: Decrease loading Use a rep scheme of:
A) 9+9 B) 6+6 C) 3+3
Use a progressive movement model: jumping pull-up→ pull-up→C2B→Jumping Bar MU→ Bar MU

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

non contact squat clean + split pos. push jerk + split jerk practice

8'EMOM

3 power clean + 3 split jerk @moderate weight

2 rounds :

Easy pace Air bike 5 minutes
Easy pace Row 5 minutes
Easy pace Ski 5 minutes

For 20 mins @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half-kneeling bottom-up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

Tee 1-2 lähestymissarjaa, jonka jälkeen yritä saada lisättyä painoja jokaisella työsarjalla.
Lepää sarjojen välissä n. 1min

ATPF WEEK 33 Day 2

CONDITIONING 5 RFT:

15/12cal Ski
12 KBS @ 32/16kg

9 Box over Jump

RPE 4.
Target: sub 10min. TC: 13min. Ski sub 60sec, unbroken kbs.

Masters: 24/16kg

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 4x3@up to 80%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

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CLEAN PULL *full foot
3x3@today cl+j weight or 10kg more, rest btw sets 2min

-liikkuvuus/lihashuoltohommia

4 SETS

• 8/8 Bulgarian Split Squat

• 8/8 alt. KB Straddle Press

*Rest as needed