2025.06.11. Szerda

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 3sets 1:00 Cal Cardio 10/10 Singel Arm DB Snatch  15 Glute Bridge 30 Flutter Kick     Strength  8 sets (Every 1:30) 0:40 Cardio 4 Touch & Go Power Snatch 60-65%   Metcon EMOM 20 1.0:45 Cal Bike/Assault 2.12-15 T2B 3.0:45 Cal Row/Ski 4.7,5m/7,5m Single Arm DB Overhead Lunge 22,5/15kg   Accessory  EMOM8 1.6/6…

Wu: 3 rds 12 toe touch 6 bb kang sq 12 bb good morning 6/6 one leg bb rdl   Strength:  Deadlift 5x 8-10 (climbing)   Metcon: 3 rds 25 wall ball 75 du 25 hrpu   3-4 set 25 band triceps 15 ring skull chrusher   SMR & STRECHING          

Warm up 3 x  1 min cardio 20 banded good morning 5 inchworm 10 barbell side twist   Back Squat 5x 62% 5x 67% 5x 71% 5x 76%   Front Squat 5x 60% 3×5 65%   Metcon: 4 rds 1000/800 m row 3-5 rope climb    

Warm up: 15/12 cal row 10/10 cossack squat 20 band pull apart 40 sec plank   Strength: High hang snatch + squat snatch + overhead squat 2x(1+1+2) 82-85 % 2x(1+1+1) 85-90 %   Front squat: 5×3 80 %   Metcon: 6-5-4 rounds of cindy 6-5-4 Squat or power snatch (70%) Cindy: 5 pull up + 10…

Warm up: 3 sets 15/12 cal aab :40 monster walk 20 banded face pull 10/10 side plank rotation   Skill / Strength Estabilish set of max unbroken strict handstand push up 2×50%  5×6 dumbbell bench press   Metcon: Amrap 20’ 50/40 cal aab 15 m handstand walk / 30 bear walk 2 heavy power clean 90/60 kg…