AM: 145 min

1.Gymnastics
- BMU x 20 reps

2.Weightlifting
A) Muscle clean + Clean pull under – 3 to 5 x 1+1 @ build up, go every 60 to 75-seconds
- 35-37.5 kg
B) Clean and jerk – 10 to 14 x 1 @ 70-90%, go every 60-seconds
- 50-60 kg

3.Metcon
EMOM30
1) 6 CTB + 8 pull up
2) 10 cal bike
3) 8 TTB
4) 10 cal bike
5) 7 power clean & jerk 45 kg

PM: 80 min
Strength
Legs & shoulders
- Hack squat
- Shoulder press
- Hip thrust
- Hamstring curl
- Abduction
- Lateral raises
- Bicep curl
- Abs

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

35 min
Aerobic work
60 s. run/60 s. walk

145 min

1.Gymnastics
A. HSW practice for 10 min

B. MU
- 15x1

2.Metcon
3 Intervals
A1. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
6 CTB
6 Handstand push up - abmat
6 Burpees to pull up bar
Reps: 2.15 / 3 rnds + 12 reps

Rest 3-minutes

A2. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
10 pull up
8 Push up
18 Air squat
Reps: 2.14 / 3 rnds + 34 reps

Rest 3-minutes

A3. In a 8-minute window
1000 m Bike-erg
THEN in the remaining time AMRAP
12 Toes to bar
24 Wall ball @ 9/6 kg
48 Double unders
Reps: 2.15 / 2 rnds

125 min

1.WL
A) Clean and jerk – 10 to 14 total sets
Hang clean (below the knee) + Clean + Jerk – 1+1+1 @ 65+%, go every 60 to 90-seconds
- 45-60
Once the weight gets too heavy for the complex move to:
Clean + jerk – 1+1 @ continue to build up, go every 120-seconds
- 62.5-67.5

2.Strength
A) Box back squat – 4 x 6
- 90 95 100 100

B) Barbell hip thrust - 4 x 8
- 70 80 85 85

C) Leg press - 5 x 10
- 50 70 90 95 95

D) Lunges 3 x 16
- 17.5

E) Abduction 4 x 12
- 40 45 45 45

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

Standard version:
For time:
Athlete 1:
40 calorie row
15 burpee box jump overs 60/50 cm

Athlete 2:
80 calorie row
30 burpee box jump overs 60/50 cm

Athlete 1:
40 calorie row
15 burpee box jump overs 60/50 cm

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

For time
30 hang power snatch 35kg
30 handstand push up
30 overhead squat
30 bar facing burpees
30 hang squat snatch

20 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 20 min.