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

Kevyt lenkki / Ulkoilu

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

Ring MU skill

E2MOM 5 rounds
1-3 Ring MU
10-50 DU

3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP

LÄMMITTELY
2 kierrosta, 60”/20”
1. Eteentaivutus kepin kanssa
2. Käsien työntö seinällä (rulla)
3. Seinäkyykky
4. Hiihto ergo

VOIMA
Takakyykky 3 x 12
Pystypunnerrus 3 x 12

AMRAP 10 min - KEHONPAINOLLA
Pidä rauhallinen tahti, vältä kovaa hengästymistä
20 air squat
20 dead bug
10 avustettu punnerrus
10 rengassoutu

Merkkaa treenin tulokseksi amrapin kierrokset

5 rounds of Cindy for time
5 minutes to establish a heavy deadlift
5 rounds of Cindy for time

30m Handstand Walk ( 5m Unbroken )
21/15 Cal Echo
21 Kipping HSPU
21/15 Cal Echo
15 Strict HSPU
21/15 Cal Echo
9 Wall Facing HSPU

TC 10

A: Power snatch+ slow motion snatch balance then double snatch balance up to heavy
B: Squat clean+ power jerk+ double split jerk
C: Emom 7’: Power clean+ 4 front squat
@ 70% of power clean