🎵🎶🕺💃🎶🎵

Deadlift, bar facing burpee, wallball
21-15-9

• 2x
  60s. Row/Bike
  12 Squat
  9 Ring Row
  6 Push up

• 2x
  3 position squat snatch
  3 position squat clean
  3 Push press
  3 Split jerk

• Mobility...

• Work on Snatch & Clean and jerk

Deadlift, No TnG. No Letting Go

3 x 3 x 70%
3 x 2 x 75%
4 x 1 x 80%-85%

SO 2:30

Banded Lat Pulldowns: 100 quality reps.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Training plan for September

Workouts inspired by The Training Plan

Weekly overview:
1. Gymnastics & conditioning
2. Upper body strength with push focus & core
3. Leg strength & aerobic work
4. Upper body strength with pull focus & core
5. Leg strength & aerobic work & core

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

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up / ring muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)

2.Tuesday
105 min
Upper body strength with push focus & core
- Bench press
- Weighted chin up
- Dips
- Incline DB press
- Lateral raise
- Incline cable press
- DB row
- Arnold press
- Tricep extension/push up
- Weighted sit ups
- Abmat sit ups

3.Wednesday
120 min
Leg strength for 90 min
- Box squat/leg press
- Lunges
- Romanian DL/DL/sumo DL
- Hip thrust
- Glute kick back
- Hamstring curl lying/standing
- Abduction
Aerobic work for 30 min

4.Friday
105 min
Upper body strength with pull focus & core
- Pull up
- Bench press
- Cable row/barbell row/T-bar row
- Shoulder press
- Straight arm lat pulldown
- Lateral raise
- KB push press/bicep curl DB's
- Face pull
- Bicep curl Z-bar
- Core

5.Saturday
120 min
Leg strength for 70 min
- Back squat/front squat
- Hip thrust
- Bulgarian split squat/walking lunges
- Hamstring curl
- Quad extension
Aerobic work & core for 50 min
- Aerobic work or Mikko's triangle
- GHD sit ups

Bench press

Workouts of the week 7 hours, x 6
Deload week

Bench press 5x3 reps, then max reps @ 70%

Start every 3min:
- 8 devils press
-standing bike calories

Calories:
M/F
10/7
13/9
16/11
19/13…..jne