2025.03.12. Szerda

Week 2   Warm up: 3 sets 15/12 cal row 8/8 side lunge 8 split stance strict press (empty bb) 16 candlestick toe touch   Strength: Squat clean + split jerk + squat clean + split jerk 3 x (1+1+1+1) 75 % Squat clean + split jerk 2 x (1+1) 80 %   Deadlift: Every…

Week 12. Warm up: 3 sets: 15/12 cal row 10 overhead squat 10/10 single arm dumbbell upright row :30 Hollow hold   Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + overhead squat 2x(1+1+1+1) 70%   Front Squat: 3×3 70%   Metcon: 4 rds 15 m Handstand walk / 30m…

Warm up: 2 sets 1:00 min row 10/10 resisted hip flexor contraction 10/10 lat stretch on rig 5/5/5 air sq/narrow sq/wide stance sq 12 front rack openeres 5 muscle clean 5 front squat 5 jerks   Strength: Deadlift 4×2 @70-80% + 8-6-4-2 @45-55%   Metcon: 12 squat clean & jerk 50-75/25-50 kg 36 c2b 48…

Warm-up 3 Sets 15 Cal Cardio 20 Banded Good Morning 10 Ring Row 0:30/0:30 Side Plank Strength  EMOM 12 1. 8/8 Dumbbell Lateral Raise 2. 12 Dumbbell Push Press 3. 0:30 Banded Tricep Pushdown Banded Assisted Strict Pull-Up 2×20 Metcon For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 40/25kg Bar Facing Burpee Accessory 2:00 Front Plank 2:00 Hollow…

Warm-Up 2 sets 1:30 Cardio 8/8 DB Snatch 8/8 Overhead DB Lunge 60 Singel Under   Strength Overhead Squat 1×5 65% 1×4 68% 1×2 75%   Squat Snatch EMOM 6 1×3 67% 1×2 70% 1×1 74%   2×5 Snatch Pull 95%   Metcon 2 Sets 10 T2B 250/200 m Row 15 V-Up 500/400 m Row…

Warm-Up 3sets 15 Cal Row 5 inchworm 10/10 Singel Arm DB Clean and Jerk 20 Bodyweight Lunge   Strength 3x(1+1+2+1) Squat Clean+Floating Squat Clean+Split Jerk+Squat Clean 65%   2x(2+1) Squat Clean+Split Jerk 70%   3×3 Front Squat 70%     Metcon For Time 21 Snatch 40/30kg 20 Box Jump Over 15 Snatch 50/35kg 20 Box…