20min AMRAP
8 Toes-to-bar
10 hang clean & jerk 40kg/25kg
14/12 Cal Row

Laske kierrokset, tulos = kokonaiset kierrokset + vajaan kierroksen toistot

Skaalaukset
Toes-to-bar:
- knees-to-elbow
- knee raises
- maassa selällään jalkojen nostot
- linkkuveitset
Hang clean & Jerk
- tangolla ilman painoja
- käsipainot 8-10kg

Partner wod ( You GO, I GO )
2 sets of :
5 mins of
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg

Log your reps and the Goal is to achieve the same or more reps in the second set!

2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min pigeon pose strech

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
110 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
Easy bike for 30 min

4.Friday
110 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

For time with a partner:
400 Meter Farmer Carry @32/24kg
Then,
3 Rounds of:
30 Deadlifts @100/70kg
30 Goblet Squats @32/24kg
Then,
400 Meter Farmer Carry @32/24kg
*One person works - split as desired.

Timecap: 30 mins

A: Snatch balance + double ohs from rack 4x3
B: Clean pull+ double power clean+ split jerk 3x4
C: Front squat triple @75-80% of front squat max 5x3

E3MOM 15
Squat Clean 5 x 5

Peruskunto liikuntaa 60 minuuttia.