Clean
*diffrent kind of clean drills

3 rounds for time
5 bar muscle up
10 squat clean 60/40
20 box jump

W.UP
HAMSTRING PULL-DOWN 30" PER LATO
COUCH STRETCH 2' PER LATO
CHILD'S POSE ON BOX 2'

3 Rnd
250mt run/row
10 KB Deadlift
30" L-SIT
5 strict pull-up

STRENGHT PL
Deficit Deadlift
METTERE RIALZO SOTTO I PIEDI
3×1 @60-70%
3×1 @70-80%
1×1 @80%+
1×1 @60%

WOD
"WALLABY"

EMOM

Every minute for 7 SET (42')

1) 5-7 C&J
2) 7-9 BURPEES OVER
3) 9-11 W. BALL
4) 7-9 PULL-UP
5) MAX REP BOX JUMP
6) REST

EMOM SKILL
EMOM For 16'
1) 1 DB Snatch Complex
2) 45" DU

ALTERNARE DX/SX A OGNI GIRO

COMPLEX
1 DB Snatch + 1 DB OHS + 2 DB Snatch + 4 DB lunges OHS

SKILL
15'
BMU /RING MU
LAVORARE SUL MOVIMENTO E CERCARE LE REP UNBROKEN

A: Hip snatch+ Snatch up to heavy
B: Power clean + Hang power clean+ push jerk
C: Emom 7’ :power clean and jerk increase weight

Training plan for September

Workouts inspired by The Training Plan

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

For Time:

15 Power Clean and Jerks (155/105)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (155/105)

Kilos – (70/48)

A: Snatch pull 110% of snatch 5x5
B: Snatch technque snatch from turnover height
C: Squat snatch with slow motion snatch pull

2 x Hang Squat Clean + Jerk

Building in 20 minutes heavy complex.

21-15-9:
Backpack Thrusters
50 Line Hops After Each Round

Directly Into...

21-15-9:
Backpack Front Squats
50 Line Hops After Each Round

WARMUP
6 Minutes For Quality
20 line hops
5 Push-up to Down Dog
20 line hops
10 Slow Wall Squats

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

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