26-10-2021 SALI

Concentric&İsometric Strength Every 2:30  Min For 12:30 Min(5R) Back Squat 10-8-6-4-2(%60-%65-%70-%75-%80) 30 Sec:Wall-Sit Hold -Then- Every 2:30 Min For 12:30 Min(5R) Strict Shoulder Press 10-8-6-4-2 (%60-%65-%70-%75-%80) 30 Sec:Wall HandStand Hold -Then- Every 2 Min For 10 Min(5R) Deadlift 10-8-6-4-2(%60-%65-%70-%75-%80) 15 Sec:Pull-Up Bar Hanging L-Sit Hold

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25-10-2021 PAZARTESİ

  Strength&Conditioning 21 Min Emom(7R) 1.Min: 10 Bench Press(%60) 2.Min: 10 Cal.Assault Bike OR 12 Cal.Row 3.Min: 20 Sec:Plate Hollow Hold -Then- İsometric Strength Every 3:15 Min For 13 Min(4R) 15 Bench Glute Bridge 15 Sec: Bench Glute Bridge Hold 15 Bulgarian Split Squat (R) 15 Sec: Split Squat Hold(R) 15 Bulgarian Split Squat (L)…

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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)

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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

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