Osana supersettiä.

4 x e2,5m:
7-6-5-4 back squat
-> nousevalla kuormalla

EMOM8:
1) 6-8 BB bent over row
2) 6-8 DDB bench press

4 x 1,5min on / 1,5min off:
8 DDB push press 2x22,5/15kg
8 DDB front rack reversed lunge alt.
Rest of time:
max cal ski or row

RPE 4.5
->skaalaa: DDB 20/12,5kg or 17,5/10kg

AMRAP 20

10-14-18-22-26...etc
Push-Ups
Air Squats
Sit-Ups
Ring Rows
Box Step-Ups

ATPF WEEK 32 Day 3

Finisher (optional)
One round for the pump!

100 banded standing behind the neck press
100 banded biceps curl
100 banded triceps push-down

Target: big sets, huge arms!

Osana supersettiä.

10 goblet squat
10 kb swing
10 burpees
200m run

*timecap 13min

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

Power Clean

A) Power Clean Technique

B) 5x Rounds 2Min on/1min Off:
10/8x Row (cal)
10x Situps
5x Power Clean
+ Max Reps: Wallballs

4 mins ON / 2 mins OFF x 6 sets

Alternate between :
A)
5/5 (KB hang clean & Push press) @24/16kg
20 Double under / 40 single under
5/5 single arm KB Front squat @24/16kg
20 plank Jacks

B)
10 alt overhead KB lunge LEFT
20 ring row
10 alt overhead Kb lunge RIGHT
20 box jump@60/50cm

lepo tai 15–20 min hyvin kevyt juoksu