Strength/Skill:A: Clean pull 2 x 5x85, 2 x 5x90kgB: Push press 10x50, 10x55, 10x60, 8x65kgWOD:15-10-5- Hang power snatch 40kg- Box jump- Pull-ups6'27"A/P:  Plank with 10kg plate 3 x 1'               A mai nap volt…

Strength/Skill:A: Power snatch 5x40, 5x42,5, 5x45, 5x50kgB: Power clean 5x55, 5x65, 5x70, 5x75kgC: Snatch balance 2x30, 2x40, 2x45, 2x50kgWOD:10 min AMRAP- 20 Thruster 20kg- 20 DB american swing 24kg4 rounds  

Strength/skill:A: Back squat 10 x 85, 10 x 90, 10 x 100kgB: Snatch High pull 5 x 65, 5 x 67,5, 3 x 5 x 70kgWOD:8 min AMRAP- 5 OHS 40kg- 10 cf push-ups7 rounds

REST DAYS......and FMS: 16 points!! Last year it was 11!!!!...akinek még nincs mobilitási problémája: www.tesztoszteron.hu/emagazin_06_132_fms_fundamentalis_mozgas_szures.php

Skill/strength:A: Shoulder press 5-5-3-3-1 50,55,60,65, 67,5kgB: DB Chinese row 5 x 5  30kgWOD:10-8-6-4-24-8-12-16-20- Power Cleans – 60kg- CF Push-Ups                                …

Skill/Strength:One-arm KB OH Hold for max time 3 sets 20kgWOD:4 rounds for time of:- 10 KB am. swing 20kg- 20 cf push-ups- 50 air squats- front plank 1min14'46"

WOD'1:1-2-3-4-........ Complete as many rounds as you can in 7min- Deadlift 100kg- CF pushups10rounds + 3 DL7min restWOD'2:15 min amrap- 3 power snatch 40kg- 6 OHS 40kg- 9 pull-ups9 rounds

Strength: OlyLiftA: Snatch High Pull 5x2 60,60,65,65,70kgB: Power snatch+3OHS 5sets 50kgC: Squat snatch 5x1 40,40,45,45,45kgD: Snatch balance 3x3 40,45,50kgE: Clean + 2 Jerk 3 sets 60,70,75kgF: Good morning 3x8 45,50,50kg 

Strength:Back squat 5 RM  115kgWOD:15 min amrap- 5 Front squat 50kg- 5 Push press 50kg- 5-5 Viper OH 20kg plate- 5 Burpees8 rounds

Rest day......

Rugby match in Arad against:

Rugby training

Rest day.....

Strength:A: Push press 5-5-5, 60,65,70kgB: Push jerk + split jerk 5sets, 70,75,75,75,75kgC: Chinese DB row 5 x 5   26kgwww.cathletics.com/exercises/exercise.phpA/P:Tabata plankTabata air squat

Strength: Oly LiftingA: power sn + snatch 5 sets 40,40,45,45,50B: Sn High pull 6 x 3, 60,60,60,65,65,70C: Sn balance 3 x 1, 50kgD: Clean - heavy single 90kg maxA/P: Farmer walk 3 x max 2x32kgDB

Strength:Front squat: 3-3-3-1-1, 80,90,100,110,115kg NPR!!WOD:15 min AMRAP- 7 clean n jerk 60kg- 21 cf pushups- 42 situps3 rounds + 10 situpsA/P:  Plank 3 x 45"w/15"r

REST DAY

Extraliga Round 5.Bp. Exiles - FW Gorillák15 - 7 (0 - 7)

Rugby training - preparetion for saturday's match

WOD:Work with 20kg KB1 Shoulder press right arm, 1 sh. press left arm, 1 renegade row right arm, 1 r.row left arm, 2 sh.press........ 9 sh.press (r and l arm), 9 r.row (both arm), 10 sh.press, 10 r.row, 9sh.press, 9 r.row.......2.....1  and 5 goblet squat between every rounds28'27"

Rugby training

WOD:"Cindy and jerk"1 clean and jerk - 2 clean and jerk....9 clean and jerk - 10 clean and jerk 60kgbetween every rounds complete 5 pullups, 10 pushups, 15 squats22'35"

Skill and strength:Shoulder dislocation in BTB squat position 2 x 10OHS 50kg/5, 60/2, 60/1,62,5/1, 62,5/1WOD:10-9-...-2-1 power snatch 40kg1-2-...-9-10 burpee (jump onto plate)  13'14"

Active rest day which means....... I refereed a rugby match in hungarian third division...

Strength: Weighted pull up 3-3-3-3-3 12,5kgWOD: 10 rounds for time- 12 hang power clean 40kg- 12 push press 40kg- 12 am. swing 24kg DB         29'13"It's almost pukie time! :) 

AMStrength:A: Snatch pull 5 x 5 60,70,75,75,75B: Snatch High pull 3 x 3 65C: Snatch balance 5 x 1 40,45,45,50,50D: Squat Snatch 5 x 1 40,45,45,45,45WOD: 5min amrap- Back Squat from rack 70kg 5- Burpees 5                          …

REST DAYsmr, stretching.....

Rugby training

WarmupWOD:25min AMRAP- Front squat 40kg  10- CF pushups          20- OH 20kg plate walking lunge 30- Situps                 405rounds