DT - VVIZARD

Wtorek 12.02.2019

A.
Every 2 minutes, for 14 minutes
Power Clean & Jerk x 1 rep

1 = 65% 65kg
2 = 70% 70kg
3 = 75% 75kg
4 = 80% 80kg
5-7 = 85% 85kg

B.
Team of 2
AMRAP 19,24min
50 DU
15 Toes to Bar
5 Squat Clean 60kg
*alternate round
*add 5kg to SC each round
Wynik: 12 rund

C.
8 sets for max reps of:
40 seconds of Kettlebell Complex - DL + Hang Clean +Front Squat + Hang Snatch 2 x 24kg
Rest 20 seconds

Ciężko dzisiaj wchodziły zarzuty. Zrobiliśmy po 6 rund na głowę, doszedłem do 85kg w SC. Do 80kg wchodziło TnG i UB.
fajny Kompleks kB wyszło mi to lepiej niż ostatnio, za każdym razem po 3 pełne kompleksy plus coś jeszcze, w ostatniej rundzie 4.

Dużo więcej kettli widzę

Środa 13.02.2019

A.
3 sets of:
8 Strict Toes-to-Bar
8m Handstand Walk
15 Toes to Bar
8m Handstand Walk
Rest 1min

B.
5 rounds for time of:
15/10 Calorie Assault Bike
12 Deadlifts 100kg
9 Handstand Push-Ups to 15cm Deficit
Wynik: 11,54min

C.
6 sets for times of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
30m Double KB Front Rack Carry 2 x32kg
Rest 90 seconds
Wynik: 2,40min - 2,50min

D.
3 sets of:
Banded Glute Bridges x 25 reps
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

Piątek 16.02.2019

A.
Build to today’s heavy…
One and a Quarter Front Squat


120kg

B.
3 sets for times of:
500 Meter Row
20 Bar-Facing Burpees
Overhead Squats*
Rest 3 minutes
1 – 21 reps 50kg
2 – 15 reps 70kg
3 – 9 reps 80kg
Wynik: 4.15 - 4.25

C.
4 rounds performed at 75-80% effort:
10 Double Kettlebell Front Squats 2 x 32kg
15/12 Calorie Assault Bike
20 Kettlebell Goblet Squats 32kg
50 Double-Unders
500 meter Run
Wynik: 27min

D.
3 sets of:
Prone Chinese Planks x 30 seconds +36kg
Rest 60 seconds
45m Suitcase Carry 32kg
Rest 60 seconds

Sobota 17.02.2019

TEAM of 3

AMRAP 7min
Partner A - 50 DU
Partner B - 7 Facing Burpee Box Jumps
Partner C - 15 Cal Row
REST 3min

In 7min Window
Find heavy Hang Squat Snatch
5 - 4 - 3 - 2 - 1 - 1
50 - 55 - 60 - 65- 70 - 75 - 80kg
REST 3

AMRAP 7min
15 Chest to Bar Pull Ups
10 Power Clean 60kg
15 Cal AirBike
*alternate exercise
REST 7min

AMRAP 7min
Partner A - 15 Cal Row
Partner B - 12 Ring Dips
Partner C - 12 Db Snatch - 22.5kg
REST 3min

AMRAP 7min
A - 15 Cal Bike Erg
B - 15m Handstand Walk
C - 10 Db Thruster 2x22.5kg

Solidne zakończenie tygodnia dawno nie było nowego PR, a dzisiaj wpadł rwanie z nad kolana 80kg , wiecej niż z ziemi

gratki :) dobry kondycyjno siłowy wpierdziel ;)

Poniedziałek 18.02.2019

A.
E2MOM for 6 minutes
Snatch Press from Receiving x 5 reps
20, 25, 30

E2MOM for 6 minutes
(Snatch Push Press + Overhead Squat with 2sec Pause ) x 4 reps
60, 70, 80

B.
6 sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2-second pause in the receiving position)
50, 55, 57.5, 60, 65, 65

C.
Bench Press
Set 1 – 5 reps 50% 60kg
Set 2 – 5 reps 60% 70kg
Set 3 – 5 reps 70% 80kg
Set 4 – 3 reps 85-90% 97.5kg
Set 5 – 3 reps 85-90% 97.5kg
Set 6 – 3 reps 85-90% 97.5kg
Set 7 – 10 reps 55-65% 75kg
Rest 2 minutes between sets.

D.
3 sets of:
8 Dumbbell Overhead Press 2 x 22.5kg
Rest 30 seconds
Max Rep Ring Push-Up TEMPO - 3112 - 15+
Rest 60 seconds
8 Supinated-Grip Bent Over Barbell Rows x 70, 75, 80
Rest 30 seconds
Max Rep Strict Supinated Grip Pull-Ups - 19 , 16, 13
Rest 60 seconds

E.
3 rounds for time of:
9 Muscle-Ups
15 Bar-Facing Burpees
21 Thrusters 50kg
Wynik:12,45min

Dzisiaj była niezła pompa :P wstępne zmęcznie przed WODem zrobiło swoje... Thrustery dzielone 7/7/7 i 7/7/7 i 8/8/5. MU unbroken. Cała góra ciała dzisiaj przetrenowana :)

Wtorek 19.02.2019

A.
Clean Technique Warm-Up
3 sets of 5 reps
Clean Halting Deadlift
Clean Pull from Below Knee
Muscle Clean
Tall Clean
Clean from Below Knee

1 set of:
3 Muscle Clean 50kg
Rest as needed

1 set of:
3 Power Clean 60kg
Rest as needed

1 set of:
3 Clean x 70kg
Rest as needed

B.
E2MOM for 10 minutes
Power Clean x 1.1.1
60, 70, 80, 82.5, 85

E2MOM for 8 minutes
Clean x 1.1.1
70, 75, 80, 85

E2MOM for 6 minutes
Clean High Pulls x 1.1.1
60, 70, 80

B.
E2MOM for 10 minutes
8 Deadlifts 125kg
10 Toes-to-Bar
15m Handstand Walk

C.
For time:
200 Meter KB Front Rack Carry 2 x 24kg