Training plan for December

1. Chest, back, shoulders, biceps
2. Legs, core
3. Running / aerobic work
4. Back, shoulders, biceps + yoga
5. Legs, core OR crossfit (6. Optional running)

Total workouts of the week 9-10 hours and 5 workouts
- 3-4 weeks on : 1 week off
- 6-7 hours and 4 workouts for deload
- crossfit, upper body, lower body, aerobic work

1.Monday
120 min
Chest, back, shoulders, biceps
- Bench press
- Pull ups
- Incline DB press
- Single arm DB row
- Chest flyes/shoulder press machine
- Lat pull down narrow grip
- Push up + KB push press + ring row + v-ups
- Bicep curl Z-bar

2.Tuesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, Smith/DB
- Hamstring curl
- Quad extension
- Abduction
- Ab machine
- Weighted sit ups

3.Wednesday
75-80 min
- Running or ergs
- EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps + yoga
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- Arnold press + lateral raise
- Bicep curl machine + bicep curl DB's/plate

5.Saturday
105 min
Legs, core
- Lunges
- Romanian deadlift/staggered stance deadlift/deadlift
- Bulgarian split squat (foot on plate)/cable kick
- Hamstring curl
- Quad extension
- Weighted back extension
- STTB
- Walking lunges + goblet squats + sit ups + DU

10 rounds of
250 row
10 wall balls

A: 8min emom 3x squat jump to box
B: FC lunge walk 3set
C: DB incline Bench press 3set
D: Deadlift 3x5
E: DB biceps curls 3set

5 ft
1000m bike @2kph
8 Power clean
6 Front squats
4 Push press
4 Bar facing Burpees
Bar @40kg

I Go, You Go
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% 1 RM Front squat
- 10 Bar over burpees
- 500m row/30cal AirBike

35min time gap

1rm squat clean

1. 5 Punnerrus + 5 Istumaannousu + 5-10 Kehonpainokyykky
2. 50m Farmers carry
3. 8/8 Yhden käden vauhtipunnerrus
4. 40s Soutu/pyörä

Core stability
-Keskivartalon hallinta on avainasemassa monessa liikkeessä, lähdetään hakemaan erilaisia harjoitteita kehittämään tätä!

WOD

15min EMOM (5rounds)
1. Erg
2. Amrap: 1 burpee + 1 air squat
3. 30-40sec Dual kettlebell overhead hold

Midbody Strenght
3 rounds
15+15 standing banded trunk twists
10+10 windmill @add weight each set
:30-45s side plank R/L
rest 1 min

2 rounds

10-12 french tricep turns with heavyish weight
20 banded tricep turns (green band+stick)
rest 2 min

Cool down
2-3 min light row
1+1 min banded bully strech
1+1 min banded lat strech
:30 banded tricep strech

Snatch + hang snatch , 8x(1+1)x 70% concentrate on technique