Jumping lunges 4x20 + 8kg

Zercher squat 3x15 30 

Zercher squat 3x5 84 

Zercher squat 2x2 114

Back squat 4x12 85 

Bic. VC 2x12 38 

Tric. za hlavou 2x12 38 

Bic. guma 2x10

Tric. guma 2x10

Tahy

146x4

176x3

186-190x1

2x2 146

Z press

4x5 56 

Military press

1x5 76 

Good morning v sede

5x10 76 

Zercher drep s 10s pauzou

3x3 96 

Minuly patek kardio, strecink

Nedele nohy

Vypady 100reps

Vypady 100 reps + 10kg

Drepy vzadu 4x5 80 - pauza v paralelu, pauza dole na patach a opet pauza na paralelu

Reverse vypady 4x50 50-62

Jumping vypady uz nevim

Streda

Benc 2x3 116, 2x2 128, 1x1 136

Push press 5x5 70 

Landmine row 4x15 40 

Lateral raises 5x8 20 

Lytka ve stoje 2x 

Tlaky s gumou 2x 

Face pulls 2x 

Bic. 3x 

Tric. 3x 

Bricho 3x 

Utery

Military press 4x3 72 

Z Press 2x8 40 

Tlaky v sede s VC na ramena 4x5 40 

Shyby 4x5

Pritahy VC 4x25 60 

Mrtve tahy s bandy 5x4 96 + 30kg band

Mrtve tahy klasicke 3x3 146,,166,166

Benc klasicky 4x5 104

Benc uzky se stopkou 4x6 80 

Shyby 2x6

Bricho 2x 

Split drepy 2x12

Vypady chuze 3x40

Drep zadni 3x5 126

Drep predni 3x5 96 

Goblet drep 4x12 23kotouc

Benc 5x3 96,116,126,116,116

Z Press 5x4 50,50,62,62

Z Press Single arm 5x6 16 

Bent over rows with 1s stop at the top 4x8 96 

Pull ups 1x6

Deficit deadlift 6x6 106

Regular easy 3x3 106

Good morning 5x6 76 

Half Turkish get up 5x6 up to 16kg DB 

Zercher squat 4x6 up to 86 

Středa

Goblet squat 3x40

Goblet squat 3x 30 16 

Landmine row 4x25 20 

Walking lunges 2x50

Bench (5s dolu) 5x4 96kg, 1x2 126kg

Pritahy JC v predklonu 5x10 48kg

Single leg deadlift 5x6 12 

Zercher hold 3x15s 126kg

Power clean + front squat 5x 3r +10r 50kg

Front squat 5x12 50kg

Front squat 2x4 96kg

Jumping lunges 5x30

Reverse lunges 100 reps (50x10kg)

Mrtvý tah 5x7 - 3s up/5s down 96, 126,126,126,126

Romanian Landmine deadlift 4x12 84 

Suitcase deadlift 3x6 50 

Zercher hold 15s 3x96, 130,130

Standing split squat 5x12 50kg

Floor press 5x6 86, 106,106, 114,114

Glute bridge single arm floor press 5x10

Hip thrust 7x12 86kg

Tric. Extensions 2x 

Benc se stopkou 3x10 70 

Benc se stopkou 3x4 100, 1x1 128

Z press 5x8

Shyby 3x8

Landmine row 4x12

Cuban press 5x10

Drag curl 5x10

Vrsek

Benc 5x3 112

Pritahy 5x12 76 

Pritahy landmine 4x12

Military press 5x5 62 

Muscle clean 3x4 62 

Spodek pondeli

Vypady 3x50

Drepy 2x20 20 

Drepy 5x4 116

Drepy 1x20 50 

Reverse lunges 5x10 50 

Lunges +20kg 2x20

Landmine romanian deadlift 3x25 30