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

Lämmittely: Burgener warm up

A1. Tempaus taskulta x 3
A2. Tempaus polv yläp. + tempaus polv. alap. 3 + 3
A3. Tempaus veto + tempaus + valakyykky 2 + 2 + 2
B. Valakyykky 3 x 4, jossa 2 sek stoppi alhaalla

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

20 Min Amrap

With 1 22.5kg DB

10 Pullups
10 Burpees
5 Hang Cleans 22.5kg DB (right hand)
5 Thrusters 22.5 DB (Right hand)
5 Hang Cleans 22.5kg DB (left hand)
5 Thrusters 22.5 DB (left hand)
10 Lunges w. 22.5 DB

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

2x6
3x4

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

E4MOM x5: round of DT
12 Deadlift
9 hang power clean
6 shoulder to overhead

Target: Choose weight, that allows you to go for sub. 2min rounds. This should be ~80% effort at max.

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.