Cleans and Jerks - hyvät palautukset
3 sets: Power clean + Hang squat Clean + 2 Power Jerk
4 sets: Squat Clean + Power Jerk

Bench press - hyvät palautukset
5x3 bench press

E1:30x3
6-8 pullups

5x2 hang snatch
5x1 hang snatch

110 min
Warm up for 15 min

1.BTB
- BFLY x 50
- BCTB x 35

2.Conditioning
Aerobic work for 35 min:
Easy bike
2.32/1000 m

-Raakatempaus 20 kg
* minuutin lepo
-soutu cal
* minuutin lepo
-kahvakuulaheilautus 12kg

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week

Upper-back Triset: 3 x 8-10. Rest 60s.
+
- Shoulder ER Pails/Rails
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 ft
1000m bike @2kph
8 Power clean
6 Front squats
4 Push press
4 Bar facing Burpees
Bar @40kg

WOD
5rds for quality
12x back squat
12x hang power clean
12x push press
12x tuck crunch

5:00 Row, Bike, Jog at a conversational pace
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Training plan for November

Option 1:
1.Crossfit
2. Chest, shoulders, biceps
3. Legs, core
4. Back, shoulders, biceps + yoga
5. Hard routine + legs
(6. Optional running)

Option 2:
1. Crossfit
2. Legs, back
3. Chest, shoulders, biceps
4. Legs, core + yoga
5. Running + back, shoulders, biceps

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
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
110 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

3.Wednesday
120 min
Legs, core
- Back squat
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves
- Ab machine/EMOM7: abs

4.Friday
110 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine

5.Saturday
120 min
Hard routine + legs for 120 min
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Hamstring curl + quad extension

OR

1.Monday
120 min
Gymnastics & conditioning
- Bar muscle up
- Conditioning (pull ups, chest to bar, toes to bar, ergs)
- Core

2.Tuesday
120 min
Legs, back
- Back squat
- Pull ups
- Hip thrust
- Leg press
- Bulgarian split squat, DBs/Smith
- Hamstring curl + quad extension
- Abduction
- Calves

3.Wednesday
120 min
Chest, shoulders, biceps
- Bench press
- Incline DB press
- Shoulder press machine
- Face pull
- Incline cable press/chest fly machine
- DB row + bicep curl plate
- Side lateral raise + KB push press
- Bicep curl machine + bicep curl DB's

4.Friday
110 min
Legs, core
- Lunges
- Hip thrust
- Heel elevated goblet squat + bulgarian split squat (foot on plate)
- Cable kick
- Hamstring curl
- Quad extension
- Back extension
- Ab machine/EMOM7: abs

5.Saturday
120 min
Back, shoulders, biceps
- Weighted chin up/pull up
- Shoulder press
- Cable row/barbell row/T-bar row
- Dips
- Straight arm lat pulldown + face pull
- DB press + lateral raise
- Bicep curl Z-bar + bicep curl DB's
- Bicep curl machine