TRAINING PLAN
B2B W15D2 „Best Before“

Phase 1: Primer
1500m Run

5 Rounds:
  1: 10 Walking Lunges
  2: 10 Bear Crawl

Phase 2: Strength
10 Rounds:
  1: 10-9-8-7-6-5-4-3-2-1 Bench press @BW
  2: 1-2-3-4-5-6-7-8-9-10 Bent over rows @BW

4 Rounds:
  1: 10 Seated DB Shoulder Press
  2: 10 Pull-ups

Phase 3: Afterparty
50 T2B
B2B W15D3 „Robot Policy“

Phase 1: Warmup
10 Rounds:
  1: 10 Jumping Jack
  2: 10 Seal Jack
  3: 10 Mountain Climber

Phase 2: Weightlifting
3 Rounds:
  3 Power Snatch
3 Rounds:
  3 Squat Snatch
3 Rounds:
  3 Snatch Pull
3 Rounds:
  3 Deadlift
      Note: Postupný hmotnostý buildup s prechodom do biomechanicky silnejšieho cviku. Na každom cviku vykonáš tri série a každá ďalšia je ťažšia.

Phase 3: Conditioning
10 Rounds - EMOM 20min:
  1 odd: 10 Pull-up
  2 even: 10 Burpees
B2B W15D4 „Lactic“

Phase 1: Warmup
AMRAP 10min:
  1: 50m Run
  2: 5 Burpee

Phase 2: Conditioning
4 Rounds:
  1: 30s Clean&Jerk @40/30kg @RPE9
  2: 90s Rest

4min Rest

4 Rounds:
  1: 30s Box Jump Over @RPE9
  2: 90s Rest

4min Rest

4 Rounds:
  1: 30s Bent over rows @RPE9
  2: 90s Rest

Phase 3: Cooldown
10min Easy Run
B2B W15D5 „Shopping“

Phase 1: Primer
10min AMRAP:
  1: 10 Jumping Jack
  2: 10 Push-up
  3: 10 Seal Jack
  4: 10 Air Squat

Phase 2: Strength
3 Rounds:
  5 Front Squat, weight buildup 75%+
3 Rounds:
  3 Back Squat, weight buildup 80%+

Phase 3: Gymmastic
5 Rounds:
  1: 3+ Weighted Pull-Ups, focus on quality
  2: 5 Wall Walk
  Rest 60s between excercises

Phase 4: Afterparty
10 Rounds:
  1: 6 Biceps curls
  2: 6 Triceps pushdown
  3: 6 DB Shoulder Press
B2B W16D1 „Cologne“

Phase 1: Primer
3 Rounds (30-20-10):
  1: Jumping Jack
  2: Mountain Climber
  3: Air Squat

Phase 2: Weightlifting
X Rounds:
  1 Power Clean, find 1RM

3 Rounds:
  1 Power Clean, 10% backoff
      Note: V prvej časti nájdi svoje maximum na Power Clean, následne vykonaj ešte tri série po jednom opakovaní s hmotnosťou poníženou o 10%. Prestávky medzi všetkými sériami 3-5 minút.

Phase 3: Conditioning
5 Round:
  1: 15-10-5-10-15 Front Squat @60-70-80-70-60kg
  2: 15 Push-Ups
  3: 5 C2B Pull-up
B2B W16D2 „Sun“

Phase 1: Primer
5 Rounds:
  1: 3-2-1-2-1 Shuttle run 2x20m
  2: 5-10-15-10-5 Burpee

Phase 2: Weightlifting
3 Rounds:
  5 BTN Split Jerk @7, @8, @9

2 Rounds:
  5 BTN Split Jerk, 10% Backoff

Phase 3: Strength
3 Rounds:
  5 Close Grip Bench Press @7, @8, @9

2 Rounds:
  5 Close Grip Bench Press, 10% Backoff

Phase 4: Conditioning
5 Rounds:
  1: 40s DB Thrusters, 90%
  2: 120s Rest
B2B W16D3 „Minecraft“

Phase 1: Warmup
AMRAP 10min:
  1: 5 Burpees
  2: 10 Lunges

Phase 2: Weightlifting
5 Rounds:
  1: Snatch High Pull + Hang Snatch + Snatch @8
  2 Chase: 2 Wall Walk

Phase 3: Strength
3 Rounds:
  2 Deadlift 90%RM @140kg (PB:155kg)

Phase 4: Conditioning
4 Rounds:
  1: 10 Thrusters @40/30kg
  2: 10 Pull-ups
B2B W16D4 „Incognito“

Phase 1: Primer
3 Rounds:
  1: 40m Run
  2: 5 Deadlift @40/30kg
3 Rounds:
  1: 40m Run
  2: 5 Power Clean @40/30kg
3 Rounds:
  1: 40m Run
  2: 5 Thruster @40/30kg

Phase 2: Weightlifting
6 Rounds:
  3 BTN Split Jerk @7-@9
      Note: Potupný hmotnostný buildup od pocitovej @7 až po pocitovú @9.

Phase 3: Conditioning
4 Rounds – Interval 90s/60s (10min):
  1 (90s): 6 Alternate DB Snatch @25/20kg
              Max rep Burpees, go as fast as possible
  2 (60s): Rest
B2B W16D5 „Louder Than 20“
Posledný trénigový deň v cykle B2B. Ďalším trénigovým cyklom je NY2017, ktorý bude cielený hlavne na pracovnú kapacitu.

Phase 1: Primer
AMRAP 10min, stredné tempo:
  1: 10 Burpees
  2: 40 Single Unders

Phase 2: Strength
5 Rounds:
  2 Power Snatch @7-@9

Phase 3: Conditioning
3 Rounds:
  1: 23 OH Squat @50/30kg
  2: 23 Push-Ups
  3: 23 T2B
  4: 23 DB Thrusters @2x10kg
  5: 46 Single Unders