„I would like to be the first man in the gym business to throw out my scale. If you don't like what you see in the mirror, what difference does it make what the scale says?„
Pilny student Vincea.
...
Napisał(a)
Trzeba się stawać coraz lepszym
...
Napisał(a)
Sobota 24.02.2018
A.
3 sets of:
20 Handstand Shoulder Taps
Rest 30 seconds
30 Seconds of Hanging L-Hold
Rest 30 seconds
2 Legless Rope Climbs
Rest as needed
B.
3 sets of:
Low Bar Pause Back Squat x 5 reps 33X1 -->https://www.instagram.com/p/BE9wG6IC88s/
60, 80, 100
C.
TEAM OF 3
AMRAP 30min
50 Toes to bar
25 Synchro Hr Push Ups
50 Deadlift 110kg
25 Synchro Down Up
50 Chest to Bar Pull Ups
25 Synchro Air Squats
50 Wall Ball
25 Synchro Reverse Lunge
D.
3 sets of:
10 Single-Arm Dumbbell Bench Press x 24kg
Rest as needed
15 Single Arm Dumbbell Row x 24kg
Rest as needed
Dzisiaj pierwszy raz robiłem LOW BAR back squat. O wiele bardziej komfortowo się czułem. Tylko 3 x 5 a czwórki mega mi spompowało low bar w porównaniu do high bar jak dla mnie mniej obciąża plecy, a bardziej angażuję czwórki. Chyba, że ja coś źle robiłem
A.
3 sets of:
20 Handstand Shoulder Taps
Rest 30 seconds
30 Seconds of Hanging L-Hold
Rest 30 seconds
2 Legless Rope Climbs
Rest as needed
B.
3 sets of:
Low Bar Pause Back Squat x 5 reps 33X1 -->https://www.instagram.com/p/BE9wG6IC88s/
60, 80, 100
C.
TEAM OF 3
AMRAP 30min
50 Toes to bar
25 Synchro Hr Push Ups
50 Deadlift 110kg
25 Synchro Down Up
50 Chest to Bar Pull Ups
25 Synchro Air Squats
50 Wall Ball
25 Synchro Reverse Lunge
D.
3 sets of:
10 Single-Arm Dumbbell Bench Press x 24kg
Rest as needed
15 Single Arm Dumbbell Row x 24kg
Rest as needed
Dzisiaj pierwszy raz robiłem LOW BAR back squat. O wiele bardziej komfortowo się czułem. Tylko 3 x 5 a czwórki mega mi spompowało low bar w porównaniu do high bar jak dla mnie mniej obciąża plecy, a bardziej angażuję czwórki. Chyba, że ja coś źle robiłem
...
Napisał(a)
Teoretycznie powinno być na odwrót, przy low bar czwórki pracują mniej i mocniej obciążasz plecy.
„I would like to be the first man in the gym business to throw out my scale. If you don't like what you see in the mirror, what difference does it make what the scale says?„
Pilny student Vincea.
...
Napisał(a)
Najważniejsza praktyka a nie teoria. Jeśli Ci służą to nie widzę problemu.
„I would like to be the first man in the gym business to throw out my scale. If you don't like what you see in the mirror, what difference does it make what the scale says?„
Pilny student Vincea.
...
Napisał(a)
Poniedziałek 27.02.2018
A.
E2MOM for 6 minutes
3-Position Clean 60%
(high hang, mid-patella, floor)
60kg
E2MOM for 10 minutes
Hang Clean + Clean + Jerk
1-2 = 70% 70kg
3-4 = 80% 80kg
5 = 85% 85kg
E2MOM for 4 minutes
Clean & Jerk 90% 90kg
B.
Every 3 minutes, for 12 minutes
Back Squat
1 – 5 reps 70% 102kg
2 – 3 reps 80% 117kg
3 – 1 rep 85% 125kg
4 – 1 rep 90% 132kg
E2MOM for 6 minutes
Back Squat x 7 reps 70% 102kg
C.
TEAM OF 2
4 sets of:
1min ON Air Bike
50 Double Unders
8 Rope Climbs
*alternate
D.
3 sets of:
Prone Chinese Planks x 30 seconds 15kg
Rest 60 seconds
45m Suitcase Carry 32kg
A.
E2MOM for 6 minutes
3-Position Clean 60%
(high hang, mid-patella, floor)
60kg
E2MOM for 10 minutes
Hang Clean + Clean + Jerk
1-2 = 70% 70kg
3-4 = 80% 80kg
5 = 85% 85kg
E2MOM for 4 minutes
Clean & Jerk 90% 90kg
B.
Every 3 minutes, for 12 minutes
Back Squat
1 – 5 reps 70% 102kg
2 – 3 reps 80% 117kg
3 – 1 rep 85% 125kg
4 – 1 rep 90% 132kg
E2MOM for 6 minutes
Back Squat x 7 reps 70% 102kg
C.
TEAM OF 2
4 sets of:
1min ON Air Bike
50 Double Unders
8 Rope Climbs
*alternate
D.
3 sets of:
Prone Chinese Planks x 30 seconds 15kg
Rest 60 seconds
45m Suitcase Carry 32kg
...
Napisał(a)
Wtorek 27.02.2018
A.
E2MOM for 16 minutes
3-Position Snatch x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
40, 45, 50, 52.5, 55, 57.5, 60, 62.5
B.
EMOM for 5 minutes:
Power Snatch x 4 reps 55-60% of 1-RM Power Snatch
42.5 - 45
C.
5 rounds for time of:
15 Wall Ball Shots 9kg
12 Power Snatches 40kg
6 Muscle-Ups
Wynik: 12,50min
D.
3 sets of:
3 Weighted Strict Pull Ups + Max Unweighted Strict Chest to Bars
32kg / 10 36kg/7 36kg/ 5
Rest as needed
Strict Deficit Handstand Push Ups x 6 reps
6cm, 18cm, 24cm
Rest as needed
Rwania z każdym powtórzeniem coraz lepiej mi wchodziły. także jestem zadowolony Była dzisiaj moc
A.
E2MOM for 16 minutes
3-Position Snatch x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)
40, 45, 50, 52.5, 55, 57.5, 60, 62.5
B.
EMOM for 5 minutes:
Power Snatch x 4 reps 55-60% of 1-RM Power Snatch
42.5 - 45
C.
5 rounds for time of:
15 Wall Ball Shots 9kg
12 Power Snatches 40kg
6 Muscle-Ups
Wynik: 12,50min
D.
3 sets of:
3 Weighted Strict Pull Ups + Max Unweighted Strict Chest to Bars
32kg / 10 36kg/7 36kg/ 5
Rest as needed
Strict Deficit Handstand Push Ups x 6 reps
6cm, 18cm, 24cm
Rest as needed
Rwania z każdym powtórzeniem coraz lepiej mi wchodziły. także jestem zadowolony Była dzisiaj moc
...
Napisał(a)
Środa 28.02.2018
A.
EMOM for 15 minutes:
Dead-Stop Front Squat x 1 rep 85% of Last Week’s 1-RM
93.5 - 100kg
B.
8 rounds for time of:
15/10 Calorie Assault Bike
10 Lateral Burpees Over the Bar
Rest 30 seconds
C.
3 sets of:
20 Front-Racked Walking Lunge 40, 60, 70
Rest 30 seconds
20 Death March 2 x 24, 24, 32
Rest 2-3 minutes
D.
Two rounds of:
30 seconds of Dumbbell Presses 2 x 12kg
30 seconds of Dumbbell Overhead Hold 2 x 12kg
Rest 60 seconds and repeat
Ciężki i dobry trening dzisiaj był dwójek i tyłka nie ma po dzisiejszym treningu
A.
EMOM for 15 minutes:
Dead-Stop Front Squat x 1 rep 85% of Last Week’s 1-RM
93.5 - 100kg
B.
8 rounds for time of:
15/10 Calorie Assault Bike
10 Lateral Burpees Over the Bar
Rest 30 seconds
C.
3 sets of:
20 Front-Racked Walking Lunge 40, 60, 70
Rest 30 seconds
20 Death March 2 x 24, 24, 32
Rest 2-3 minutes
D.
Two rounds of:
30 seconds of Dumbbell Presses 2 x 12kg
30 seconds of Dumbbell Overhead Hold 2 x 12kg
Rest 60 seconds and repeat
Ciężki i dobry trening dzisiaj był dwójek i tyłka nie ma po dzisiejszym treningu
...
Napisał(a)
Piątek 04.03.2018
A.
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Double Kb Front Rack Squat 2 x 20kg
Bar Facing Burpees
Establish a 1-rep-max Clean
Wynik: 6,20min // 90kg
A.
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Double Kb Front Rack Squat 2 x 20kg
Bar Facing Burpees
Establish a 1-rep-max Clean
Wynik: 6,20min // 90kg
...
Napisał(a)
Sobota 04.03.2018
A.
3 sets of:
15 Push Ups
Rest as needed
10 Strict Pronated Grip Pull-Ups
Rest as needed
10 Hollow Rock + 10 Arch Rock
Rest as needed
B.
5 sets of:
Push Press x 3 reps
40, 50, 60, 70, 80
C.
Back Squat
1 – 5 reps 70-75% 102kg
2 – 3 reps 75-80% 110kg
3 – 1 rep 80-85% 117.5kg
4 – 5 reps 75-80% 110kg
5 – 3 reps 80-85% 117.5kg
6 – 1 rep 85-90% 132kg
D.
TEAM OF 3
A:
1 - 3 - 5 - 7 - 9 Thruster 90kg
*alternate
then
40 Chest to Bar Pull Ups
*each
then
AMRAP
Burpee on the plate
Time Cap 10min
B:
1700m Row
150 Wall Ball
then Synchro T2B
Time Cap 10min
C:
10 Kb Snatch 32kg
6 Squat Snatch 40kg
7 Box Jump Overs 75cm
*alternate round
Time Cap: 10min
E.
5 sets of:
6 Biceps Curls x 40, 35, 35, 35, 35
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds
W push press liczyłem na lepszy wynik... Siady dobrze. W WODa nie będę opisywał, bo nikt i tak by tego nie zrozumiał
A.
3 sets of:
15 Push Ups
Rest as needed
10 Strict Pronated Grip Pull-Ups
Rest as needed
10 Hollow Rock + 10 Arch Rock
Rest as needed
B.
5 sets of:
Push Press x 3 reps
40, 50, 60, 70, 80
C.
Back Squat
1 – 5 reps 70-75% 102kg
2 – 3 reps 75-80% 110kg
3 – 1 rep 80-85% 117.5kg
4 – 5 reps 75-80% 110kg
5 – 3 reps 80-85% 117.5kg
6 – 1 rep 85-90% 132kg
D.
TEAM OF 3
A:
1 - 3 - 5 - 7 - 9 Thruster 90kg
*alternate
then
40 Chest to Bar Pull Ups
*each
then
AMRAP
Burpee on the plate
Time Cap 10min
B:
1700m Row
150 Wall Ball
then Synchro T2B
Time Cap 10min
C:
10 Kb Snatch 32kg
6 Squat Snatch 40kg
7 Box Jump Overs 75cm
*alternate round
Time Cap: 10min
E.
5 sets of:
6 Biceps Curls x 40, 35, 35, 35, 35
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds
W push press liczyłem na lepszy wynik... Siady dobrze. W WODa nie będę opisywał, bo nikt i tak by tego nie zrozumiał
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