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Napisał(a)
treningi cały czas robię, ale trochę lżejsze aby odpocząć przed MG 3. w tamtym tygodniu 4 x w tygodniu po jednym WODzie. Wczoraj i dzisiaj tez po jednym, szybkim WOdzie Od poniedzialku od nowa rozpoczne wypiski :P
2
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Napisał(a)
Poniedziałek 08.04.2019
A.
3 sets of:
Double Kettlebell Overhead Squats x 3 reps
2x12kg
B.
E2MOM for 6 minutes
High Hang Snatch x 2 reps
50, 55, 60
E2MOM for 6 minutes
Hang Snatch x 2 reps
60, 65, 70
E2MOM for 6 minutes
2 Snatch Lift-Offs + Snatch
60, 65, 70
E2MOM for 4 minutes
4-Stop Halting Snatch Deadlift with 8-second descent
75, 75
C.
Back Squat
1 – 5 reps 60% 92.5kg
2 – 3 reps 75% 115kg
3 – 1 rep 85% 130kg
4 – 3 reps 80% 125kg
5 – 2 reps 85% 130kg
6 – 7 reps 75% 115kg
7 – 7 reps 75% 115kg
8 – 6 reps 75% 115kg
Rest exactly 2 minutes between sets
D.
3 sets of:
20 Dumbbell Skull Crushers 2x10kg
20 Dumbbell Tate Press 2x10kg
20 Dumbbell Floor Press 2x10kg
Rest 2 minutes
Wtorek 09.04.2019
A.
E2MOM for 20 minutes
Power Clean + Jerk + Clean & Jerk
50, 55, 60, 65, 70, 75, 80, 85, 87.5, 90
B.
“Gwen”
15 - 12 - 9
Clean & Jerk 60kg
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Rest 3 minutes
9 -7 - 5
Clean & Jerk 60kg
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
D.
E2MOM for 20 minutes
12/9 Calorie Row
10 Burpees
E.
3 sets of:
8 Pendlay Row 70kg
Rest 30 seconds
Banded Triceps Pushdowns x 30 reps
Rest 30 seconds
10 Hammer Curls 2x15kg
Rest 2-3 minutes
A.
3 sets of:
Double Kettlebell Overhead Squats x 3 reps
2x12kg
B.
E2MOM for 6 minutes
High Hang Snatch x 2 reps
50, 55, 60
E2MOM for 6 minutes
Hang Snatch x 2 reps
60, 65, 70
E2MOM for 6 minutes
2 Snatch Lift-Offs + Snatch
60, 65, 70
E2MOM for 4 minutes
4-Stop Halting Snatch Deadlift with 8-second descent
75, 75
C.
Back Squat
1 – 5 reps 60% 92.5kg
2 – 3 reps 75% 115kg
3 – 1 rep 85% 130kg
4 – 3 reps 80% 125kg
5 – 2 reps 85% 130kg
6 – 7 reps 75% 115kg
7 – 7 reps 75% 115kg
8 – 6 reps 75% 115kg
Rest exactly 2 minutes between sets
D.
3 sets of:
20 Dumbbell Skull Crushers 2x10kg
20 Dumbbell Tate Press 2x10kg
20 Dumbbell Floor Press 2x10kg
Rest 2 minutes
Wtorek 09.04.2019
A.
E2MOM for 20 minutes
Power Clean + Jerk + Clean & Jerk
50, 55, 60, 65, 70, 75, 80, 85, 87.5, 90
B.
“Gwen”
15 - 12 - 9
Clean & Jerk 60kg
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Rest 3 minutes
9 -7 - 5
Clean & Jerk 60kg
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
D.
E2MOM for 20 minutes
12/9 Calorie Row
10 Burpees
E.
3 sets of:
8 Pendlay Row 70kg
Rest 30 seconds
Banded Triceps Pushdowns x 30 reps
Rest 30 seconds
10 Hammer Curls 2x15kg
Rest 2-3 minutes
2
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Napisał(a)
Na Medieval Games zająłem 26 miejsce na 62 osoby chyba w tamtym roku było 27 na 32 , wiec poprawiłem się trochę liczyłem na więcej Wysoki poziom i wymagająca konkurencja. Z roku na rok jest chyba ciężej całe zawody i organizacja na plus. Nie moge się doczekać co bedzie za rok
4
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Napisał(a)
Super, gratulacje!
Wierzyć to znaczy ufać, kiedy cudów brak.
Muscles not grow on trees!
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Napisał(a)
Poprawa widoczna, graty!
...
Napisał(a)
Środa 10.04.2019
A.
Every 90 seconds, for 18 minutes
Box Squat x 3 reps
6x110
6x115kg
B.
3 sets for times:
10 KB Box Step Overs 2x24kg
15 Bar Muscle-Ups
20 Kettlebell Swings 32kg
25 Thrusters 50kg
600 Meter Bike Erg
Rest 5 minutes
Wynik:7,20 // 8,00 / 8,40min
C.
4 sets of:
45 seconds of GHD Sit-Ups
Rest 15 seconds
45 seconds of Kettlebell Deadlift 2x32kg
Rest 15 seconds
30 seconds of Goblet Squats 32kg
Rest 90 seconds
A.
Every 90 seconds, for 18 minutes
Box Squat x 3 reps
6x110
6x115kg
B.
3 sets for times:
10 KB Box Step Overs 2x24kg
15 Bar Muscle-Ups
20 Kettlebell Swings 32kg
25 Thrusters 50kg
600 Meter Bike Erg
Rest 5 minutes
Wynik:7,20 // 8,00 / 8,40min
C.
4 sets of:
45 seconds of GHD Sit-Ups
Rest 15 seconds
45 seconds of Kettlebell Deadlift 2x32kg
Rest 15 seconds
30 seconds of Goblet Squats 32kg
Rest 90 seconds
1
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Napisał(a)
Piątek 12.04.2019
A.
E2MOM for 16 minutes of:
Hang Snatch
55, 57.5, 60, 62.5, 65, 67.5, 67.5, 67.5
B.
E2MOM for 12 minutes
Tempo Front Squat x 3 reps TEMPO - 32X1
80, 90, 100, 100, 100, 100kg
C.
AMRAP 8min
8 Ring Muscle Ups
12 Snatches 50kg
Wynik: 3 rundy + 2
REST 2min
AMRAP 10min
15 Calorie Row
12 Shoulder to Overhead 50kg
9 Box Jump Overs 60cm
Wynik: 4 rundy + 22
A.
E2MOM for 16 minutes of:
Hang Snatch
55, 57.5, 60, 62.5, 65, 67.5, 67.5, 67.5
B.
E2MOM for 12 minutes
Tempo Front Squat x 3 reps TEMPO - 32X1
80, 90, 100, 100, 100, 100kg
C.
AMRAP 8min
8 Ring Muscle Ups
12 Snatches 50kg
Wynik: 3 rundy + 2
REST 2min
AMRAP 10min
15 Calorie Row
12 Shoulder to Overhead 50kg
9 Box Jump Overs 60cm
Wynik: 4 rundy + 22
1
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