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

EILINEN/LEPO/
60 min
KÄVELY/PK-
LENKKI

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.

4 RFT
-400m row
-10x transverse medball toss per side
-3x ground and pound complex (3x elbows per side, 3x punches per side)
-10m sprint
-10x knee strikes
-10m sprint
-20x ski erg

12 MIN AMRAP

• 50 Double unders (100 single)
• 25 russian swings (til 90 grader)
• 10 Ring rows/Pullups

*Score is total amount of reps (2 single unders = 1 rep)

EMOM30
1 Yhden jalan maastaveto
2 Boksille askellus (lisäpainot käsissä)
3 Kulmasoutu käsipainoilla
4 Istumaannousu
5 Pystypunnerrus käsipainoilla
6 ”Russian twist”

*Liike vaihtuu minuutin välein ja kaikki liikkeet tehdään viidesti. Valitse toistomäärät itse, mutta tee liikettä maksimissaan 45 sekuntia.

For time: 6 rounds of “Nick”
10 DB Hang squat cleans
6 HSPU on DBs

12 Min amrap

• 12 Alt snatches 1x17.5kg DB
• 2 Wall Walks

Rest day