2025.01.25. Szombat

Week 2.   Warm up: 2min aab, row, skierg 2 sets 10/10 posterior hip strech 10 sots press pvc or BB 20 walking lunge overhead lateral flexion   Strength: Emom 12′ Min: 1-4 high hang snatch + squat snatch + overhead sq 65% Min 4-8: Hang snatch + Squat snatch 70% Min 9-12: Squat snatch…

Warm-Up 3 sets 1:30 Cardio 8/8 DB Half Kneeling Single Strict Press 6/6 DB Clean & Jerk 6 inchworm   Strength  Push Press 1×10 60% 1×8 63% 1×8 66%   Strict Press  8 Rep Max (10:00) + 2×8 95% of 10 RM   Metcon  2-2-2-3 Min Work/ 1:00 Rest 2-3 Rope Climb 15 Bar Facing…

Warm-Up 2 sets 1:30 Cardio 10 inchworm 15 Ring Row 20 Alt. Lunge     Strength  Bench Press 1×8 55% 1×6 67% 1×4 73% 1×2 79% 3×2 85%   Metcon For Time 15-12-9-6-3 C2B Wall Ball 9/6kg   Accessory  3 sets 20 V-Up 20 Candlestick Toe Touch

Wu: 3 rds 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold    Split jerk:  5x 2 climbing Metcon:  4 rounds for time: 400m row 5 wall walk 10 burpee 15 wall bal 10 double kb gorilla clean 5 c2b   3-4 set max barbell biceps curls max barbell triceps     …

Warm-Up 3 sets 1:00 Cardio 8/8 DB Strict Press 6/6 DB Hang Snatch 30 Flutter Kick     Strength  Push Press 10 57% 10 60% 2×8 63%   4sets 10 Strict Press (90% of 10 RM)     Metcon  2-2-2-3 Min Work/ 1:00 Rest 6 Strict HSPU (8 Kipping HSPU) 15/12 Cal Cardio Max Rep…

Warm up: 3 sets 15/12 cal cardio 10/10 simgle leg rdl 10 ring row  pause top hold 30 sec hollow hold   Strength: Squat Celan+split jerk+squat clean+front squat+split jerk 2x (1+2+1+2+1) 65% 2x (1+1+1+1+1) 70%   Back Squat : Emom 6: 3 reps 65-70%   Metcon: 5 rds 15/12 cal row 1 rope climb 10…