2025.07.23. Szerda
Warm up:
3 set
15/12 cal cardio
10/10 single leg glute bridge
10 sots press empty barbell
30” hollow hold
Strength:
Strict press: Build to 1 RM
10 reps 50 %
8 reps 60%
4 reps 65%
3 reps 72%
2 reps 78%
4-5 x1 reps 84-90-96-102-103+ %
Emom 6’
2 Split Jerk 55-60%
Metcon:
30 clean & jerks 50/35 kg
10 ring mu
10 bar mu
10 burpee pull up
30 snatch
Level 2:
30 clean & jerk 30-40/15-25 kg
2 rds
15 ring row
15 ring push up / push up / hrpu
1 rds
10 burpee pull up / burpee jumping pull up
30 snatch
Accessory:
4 sets
8-12 Z-press
12 dumbbel fly