1. Part in The PowerHouseBrno 

A. 3 x Power clean + squat clean
40+45+50+55+60+70+80+90+100+110+120 kg
B. 3 xBack squat (up to 20 kg) + 5 X Strict Press 50 kg
40-60-80-100-120-140-160 kg – Last round max of Strict Press
2. Part Atletic training – stairs with 10 kg vest
A. Plyometric jumping 13 big stairs (cca. 40 cm)
9 x 10 s work + 10 s rest
1 min. Rest
9 x 10 s work + 10 s rest
1 min. Rest
9 x 10 s work + 10 s rest
3 min. Rest
B. Sprint up 13 big stairs (cca. 40 cm)
9 x 10 s work + 10 s rest
1 min. Rest
9 x 10 s work + 10 s rest
1 min. Rest
9 x 10 s work + 10 s rest
3 min. Rest
 
C. Sprint Up other-normal steps (both legs in one step)
9 x 10 s work + 10 s rest
1 min. Rest
9 x 10 s work + 10 s rest
1 min. Rest
9 x 10 s work + 10 s rest
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