18-10-2021 PAZARTESİ

Strength Every 1:30 Min For 13:30 Min(9R) Front Squat 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) Then- MetCon 18 Min Emom 1.Min:14 Alt Dumbbell Power Snatch(R1-L2) 2.Min:75 Double Unders Or 75 Single jump Rope 3 Min: Rest Core Strength 9 Min Emom(3R) 1.Min:40 Sec Plank 2.Min:40 Sec Side Plank(R) 3.Min:40 Sec  Side Plank(L)

15-10-2021 CUMA

İsometric Strength Every 3:30 Min For 13:30 Min(4R) 30 Sec:Barbell Overhead Squat Hold(20Kg-15Kg) 25 Sec:Wide Grip Supinated Passive Hang Hold 20 Sec:Weighted Hollow Hold -Then- Strength&Conditioning For time. 30 Kipping Pull-ups 10 Squat Snatch(50Kg-35Kg) 20 C2B Pull-ups 8 Squat Snatch(55Kg-40Kg) 10 Bar Muscle-Up Or 10 C2Bar Pull-Ups 6 Squat Snatch(60Kg-45Kg) Cap Time:23 Min

12-10-2021 SALI

Strength Every 1:30 Min For 13:30 Min(9R) Back Squat 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) -Then- Every 1:30 Min For 13:30 Min(9R) Bench Press 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) -Then- Accessory Every 2 Min For 10 Min(5R) 10 Lying Barbell French Tri Ext 10 Barbell Curls