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[...] leży u mnie od 3 lat a nie lubie grać na padzie :-D /SFD/2017/4/2/380fafb68a3c46128600dd3485a2d5e4.jpg Czas treningu : 120min Klata + Biceps 0.Rozpiętki na bramie 4s 12-15 : 20kg x 12 1.Wyciskanie hantli skos + 5s x 8-10 : 34kg x 6 2.Wyciskanie leżąc 5s x 4-6 : 80kg x 4 + 50kg x 34 paliło jak diabli ;-) 3.Rozpiętki brama na łatwce 4s x 10-12 [...]

Poniedziałek 10.04.2017 A - SIŁA Back Squat 3 x 5 x 100kg Push Press 3 x 5 x 60kg B - WOD 2 round of: AMRAP 2min 20 Kb Swing 24kg 15 Burpee REST 1min AMRAP 2min 20 Wall Ball 9kg 15 Burpee REST 1min AMRAP 2min 20 Box Jumps 60cm 15 Burpee REST 1min Wynik: 62 // 59 // 59 C - Accessory 4 rounds of: 8 Lunge 65kg 8 Seated Kb Press 16, 20, 24, 24 3 [...]

[...] drążka wyciągu do brody 4 x 8-10 / 40kg x 10 / 50kg x 10 4a.Uginanie z suplinacją siedząc 4 x 8-10 / 10kg x 10 / 12kg x 9 4b.Francuz sztangą siedząc 4 x 8-10 / 25kg x 15 / 33kg x 10 5a.Uginanie młotkowe na wyciagu dolnym 4 x 10-12 / 12kg x 12 / 45kg x 10 (robiłem oburącz a nie jedną ) 5b.Prostowanie na wyciągu górnym 4 x 8-10 / 50kg x 10 [...]

Wtorek 02.05.2017 A - SIŁĄ Back Squat 3 x 5 x 110kg Push Press 3 x 5 x 70kg B - WOD TEAM OF 2 AMRAP 20min Partner A: 10 Pull Ups 15 Push Ups 20 Air Squats Partner B: 15 Thruster 40kg Wynik: 170 C - Accessory 4 rounds of: 8 Lunge 70kg 10 Strict HSPU 2 rounds of: 15 Barbell Rollout 30 sec Hollow Hold +5kg Przysiad dzisiaj o dziwo robiło się lżej [...]

[...] Czas treningu : 60min 1.Przysiady 5 x 2-6 : 130kg x 1 + 100kg x 8 2.MCNPN 4 x 8-10 : 94kg x 10 3.Wkroki na step 4 x 8 : - 4a.Prostowanie na maszynie 3 x 12-15 : 70kg x 12 4b.Uginanie na maszynie 3 x 12-15 : 25kg x 12 5.Wspięcia ze sztangą 3 x 10-15 : 110kg x 10 /SFD/2017/5/2/c91a03d4dd3843e9ae323cb906c25336.jpg Okno żywieniowe : [...]

Poniedziałek 12.06.2017 A - SIŁA Power Snatch 65% - 3 x 3 x 45kg Back Squat 75% - 15 x 105kg B - WOD TEAM OF 2 AMRAP 22min 750m Run - together 30 Power Clean 60kg Wynik: 4 rundy + 500m C - GIMNASTYKA 6 rounds of: 1min Ski Erg 5 Ring Muscle Ups 1min rest W tym tygodniu sprawdzanie maksów na 10 powtórzeń i wyliczanie nowych maksów. Celem było [...]

[...] Pull-Ups - 20kg, 16kg, 16kg, 12kg, 12kg, CC Minute 2 – 10 Box Facing Burpee Box Jump Overs 60cm Minute 3 – 30 Double Unders + 8 Strict Handstand Push-Ups D. 3 rounds of: 15 Pendlay Row 60kg Rest 30 seconds 15 Skull Crusher 30kg Rest 30 seconds 15 Barbell Curl 30kg Rest 2-3 minutes Siady o dziwo lżej niż w inne środy:-) EMOM wymagający, [...]

[...] Neck Press in Split x 5 reps 40, 45, 50 E2MOM for 6min Jump to Split x 4 reps 50, 55, 60 B. E2MOM for 12min Clean and Jerk from Blocks x 1 rep @ 80-85% C. E2MOM for 20min 15/12 Calorie Row 15 Burpees over the Erg po za Wod w postaci EMOMu nic ciezkiego nie bylo. zrobienie 15cal i 15 burpee zajmowalo okolo 1,30min.... o ile pierwsze 5 rund to [...]

[...] for 6min: Power Clean & Push Jerk x 2 reps 80-85% 75, 77.5, 80 E2MOM for 8min Power Clean &Push Jerk x 1 rep 90-95% 85, 87.5, 90, 90 C. Every 5 minutes, for 25 minutes 15/10 Calorie Assault Bike 15 Wall Ball Shots (30/20 lbs) 15/10 Calorie Assault Bike D. 3 rounds of: 30m Suitcase Carry (Left Arm) 36kg 5 Single-Arm Deadlifts (Left Arm) 36kg [...]

Środa 09.08.2017 RANO A. EMOM, for 20 minutes Minute 1 – 15/10 Calorie Row Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups Minute 3 – 5 Burpees Over The Bar + 5 Hang Squat Snatche 50kg Minute 4 – Rest then 3 rounds for time of: 20/15 Calorie Row 30 Double-Unders 10 Chest-to-Bar Pull-Ups 5 Burpees Over The Bar 5 Hang Squat Snatches 50kg [...]

Sobota 03.09.2017 TEAM OF 3 A: 9 rounds for time: 15 Toes to Bar 10 Kb Snatch 24kg 15 Wall Ball 9kg *alternate B: 180 Double Unders 30m Handstand Walk 60 Chest to Bar 30m Handstand Walk 30 Squat Snatch 60kg 30m Handstand Walk C: 21 Clean 70kg Ring Muscle Ups Box Jumps 100cm 15 Clean 90kg Ring Muscle Ups Box Jumps 88cm 9 Clean 100kg Ring Muscle [...]

Piątek 07.10.2017 A. Take 15 minutes to build to a heavy Snatch 2 x 50, 55, 60, 62.5, 65 1 x 67.5 B. Front Squat 1 – 5 reps 65-70% 81kg 2 – 3 reps 75-80% 100kg 3 – 1 rep 85-90% 112.5kg Rest 2-3 minutes E3MOM for 15 minutes Front Squat x 3 reps 90% 112.5kg C. Every 30sec for 15 rounds 3 Ring Muscle Ups Ciężko robiło się fronty.... [...]

Piątek 13.10.2017 A. Take 15 minutes to build to a heavy Snatch 50, 55, 57.5, 60, 62.5, 65, 67.5 B. Build to today’s 1-RM Pause Front Squat 33X1 120kg C. 3 rounds for time of: 60 Double-Unders 15 Toes-to-Bar 10 Push Press 60kg Wynik: 5,27min D. EMOM for 9 minutes 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm) 2 – Strict Toes to Bar [...]

Środa 15.11.2017 A. EMOM for 15 minutes: Split Jerk x 1 rep 70-80% 70 - 80kg B. E2MOM for 8 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 75% 135kg C. EMOM for 21 minutes: Minute 1 – 15 Burpees Minute 2 – 30 Double Unders Minute 3 – 10 Dumbbell Thrusters 22.5kg Split i martwy lekko. WOD też w [...]

[...] strasznie twardy, niby do dzieci ale idzie zęby połamać }:-( Dieta 200B/200W/70T 1.50B/30W/20T 2.50B/30W/20T /SFD/2018/1/3/aa1c1ea8a3124ea0b84f188e799ddd20.jpg 3.50B/60W/15T Przed treningowy 4.50B/80W/15T / kurczak w sosie słodko-kwaśnym z ananasem i czarnymi oliwkami :-D /SFD/2018/1/3/ae705271f03649cb99c7b354cd2b8098.jpg Trening Biceps + [...]

[...] – 5 reps 60% 40kg 2 – 3 reps 75% 47.5kg 3 – 1 rep 80-85% 55kg 4 – 5 reps 50kg 5 – 5 reps 50lg 6 – 5 reps 50kg 7 – 5 reps 50kg C. EMOM for 21 minutes: 1: 15/10 Calories of Assault Bike 2: 15 Burpees 3: 12 Kb Lunge 2 x 20kg D. 3 sets of: 10 Single-Arm Kettlebell Rows 36kg Rest 30 seconds 12 Kettlebell Upright Rows 20, 24, 32 [...]

Poniedziałek 19.02.2018 A. Take 15 minutes to build to today’s heavy… Back Squat x 1 rep 140kg B. Take 15-20 minutes to build to today’s 1-RM Clean & Jerk 90kg C. 6 sets for times of: 500/400 Meter Row 25 Kettlebell Swings 32kg 15 Kipping Handstand Push Ups Rest 60 seconds D. 3 sets of: Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel [...]

[...] = 2 reps 70-90% 70, 75, 80, 85, 85 6-7 = 1 rep 90% 90, 90 B. E2MOM for 10 minutes Split Jerk 1-3 = 1 rep 85% 85kg 4-5 = 1 rep 85%+ 90, 95kg C. Every 3 minutes, for 15 minutes Back Squat 1 – 4 reps 70% 102.5kg 2 – 3 reps 80% 117.5kg 3 – 2 reps 85% 125kg 4 – 1 rep 90% 132.5kg 5 – 1 rep 90-95% 132.5kg Every 90 seconds, [...]

[...] Stance x 5 reps each leg B. E2MOM for 6 minutes Snatch Press from Receiving x 3 reps 20, 20, 20 E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 50 Every 90 seconds, for 15 minutes Snatch x 1 rep 85% of 1-RM 62.5kg C. E2MOM for 8 minutes Back Squat x 2 reps 4111 100, 110, 120, 125 D. 3 sets of: Deadlift x 8-12 reps 65-70% 120 x 12 / [...]

Poniedziałek 21.05.2018 A. 5 sets of: Weighted Box Jump x 3 reps +15kg Vest One-Step Box Jump x 2 reps Rest as needed 2 sets of: Bulgarian Split Squat Jumps x 5 reps each leg B. Build up to today’s heavy Back Squat 140kg C. Take 15-20 minutes to build to today’s 2-RM Overhead Squat 100kg D. 3 rounds for time of: 21 High Wall Ball Shots 9kg 15 [...]