2025.12.06. Péntek

Warm-up   3 Sets: 15 Cal Row 10/10 Single Leg Glute Bridge 5 Inchworm 0:30 Hollow Hold   Strength   Squat Clean + Split Jerk 1x(1+2) 85% 2x(1+1) 87-93% Rest 1:00 Between Sets   Front Squat 3×2 90% Rest 2:00 Between Sets   Metcon   Amrap 15 15 OHS 45/30kg 10 Single Dumbell Box Step-Up…

Warm up: 3 sets 15/12 cal ski 12 jumping lunges 6-10 split stance strict press 10/10 side plank rotation   Strength: Split jerk 3 reps 68% 3 reps 76% 3 reps 82% 2 reps 89% 2 reps 71% Then 5×2 strict press 90% last week 2 RM   Metcon: 21-15-9 C2B / pull up/ ring…

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 1:30 Row 8/8 DB Strict Press 8/8 DB Hang Clean 12 V-Up   Strength  Push Press 3×10 50%   Strict Press  3×6 65%   Metcon  2-2-2-3 Min Work/ 1:00 Rest 15 C2B 15/12 Cal Cardio Max Rep Sandbag Clean 50/35kg or Power Clean 60/45kg

Warm up: 3 sets 15/12 cal aab 8/8 lateral box step 10 sots press :30 ohs bottom hold   Strength: Squat snatch 2×2 @76% 2×1 @71%   snatch pull to hold + snatch pull 3×1+1 @80-85%   Metcon: 4 rds 5 power snatch 67,5 % 15 chest to bar 20 single leg box step over…

Warm up: 3 sets 15/12 cal aab 20 bodyweight lunge 8/8 single arm ring row :20 Hangong L-sit hold   Strength: Squat snatch: 5×1 @85-90% Snatch deadlift: 5×2 3 position snatch deadlift :02 pause position   Metcon: 10 rds 9 deadlift 70/45 kg 6 hang power clean 70/45 kg 1 rope climb 200 m run…