ZAČÁTEČNÍCI
Strength Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Hollow Rocks x 30 seconds (or Hollow Hold) Rest 45 seconds
Workout: Three sets of: 30 seconds of Strict Pull-Ups Rest 30 seconds 30 seconds of Kettlbell Swings Rest 30 seconds 30 seconds of Goblet Squats Rest 30 seconds
POKROČILÍ
Strength: Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat
Followed by…
Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 60-65% (high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + 2 Snatches @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets): Snatch High Pull + Snatch @ 75-80%, 80-85%, 85-90%
Workout: For time: 15 Squat Cleans (245/165 lbs) 40 Burpees to 6″ Touch 15 Shoulder to Overhead (195/135 lbs) 30 Strict Handstand Push-Ups 15 Ground to Overhead (145/95 lbs) 20 Ring dips + 20 Chest to bar pull ups
Postworkout: Build to today’s 6-RM Bench Press
Then. . .
Two sets of: Decline Bench Press x Max Reps @ 90% of today’s 6-RM Bench Press Rest 3-4 minutes