Training plan for October

Workouts inspired by The Training Plan

Weekly overview:
1. Gymnastics & conditioning
2. Chest, back & core
3. Leg strength & core + optional running
4. Back, shoulders & yoga
5. Hard routine / Leg strength & 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
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 pull up
- Dips
- DB row
- DB bench press/incline cable press/chest fly machine
- Shoulder press machine
- Arnold press + bicep curl
- STTB/Weighted sit ups

3.Wednesday
30 min + 105 min
Running for 30-40 min

Leg strength & core for 105 min
- Back squat
- Lunges
- Hip thrust
- Leg press/single leg press
- Glute kick back
- Hamstring curl lying + standing
- Abduction
- EMOM7: abs

4.Friday
105 min
Upper body strength with pull focus & yoga
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- DB press/incline DB press + lateral raise sitting
- Straight arm lat pulldown + face pull
- KB push press + bicep curl DB's
- Bicep curl Z-bar

5.Saturday
120 min
Hard routine for 90 min
Leg strength for 30 min
- Heel elevated goblet squat + lunge stance foot elevated squat
- Hamstring flexion + quad extension
- Tabata sit ups

OR

Running for 45 min

Leg strength for 90 min
- Front squat
- Hip thrust
- Leg press
- Staggered stance DB deadlift/bulgarian split squat/walking lunges
- Hamstring curl
- Quad extension
- Sled push

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

Working 10 minutes.
Squat clean + 2 x Front Squat + Split jerk
Weights 60-80%.

Tarpeen mukaista huoltoa.

3 rounds for time of:

• Run 200 meters
• 7 dumbbell push presses
• 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

Run 5k For Time

Niinan Päivä!

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Four sets of three reps. Mark singke kb weight.

3 kierrosta
3 tucked front lever
10 KB Z press
10 hollow rocks