2 split

Wtorek 07.03.2017 A - SIŁĄ A. 8 sets of: Front Squat + Split Jerk *Sets 1-2 – 60-70% of 1-RM Clean & Jerk *Sets 3-4 – 70-75% *Sets 5-6 – 75-80% *Sets 7-8 – 80-85% 55, 60, 62.5, 65, 70, 72.5, 75, 77.5 B. Every 2 minutes, for 12 minutes (6 sets) of: 2 Power Cleans + 1 Power Jerk *Sets 1-3 – 70-75% of 1-RM Clean & Jerk *Sets 4-6 – 75-80% 62.5, 65, [...]

Wtorek 19.09.2017 A. E2MOM for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 75% 75kg 4-6 – 80% 80kg B. 3 sets of: 6 Front-Racked Barbell Bulgarian Split Squats 30X1 50, 55, 60 Rest 45 seconds after each leg Rest 90 seconds C. 3 rounds for time of: Row 300 Meters 12 Strict Handstand Push-Up Assault Bike 20/15 Calories 12 Chest-to-Bar [...]

Piątek 27.04.2018 A. Every 3 minutes, for 6 minutes Single-Leg Depth Drops x 4 reps each leg Every 3 minutes, for 6 minutes Depth Drop into Split 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 [...]

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 [...]

Środa 25.07.2018 A. Front Squat 1 – 3 reps 55-60% 80kg 2 – 2 reps 65-70% 90kg 3 – 1 rep 75-80% 100kg 4 – 1 rep 80-85% 105kg 5 – 1 rep 85-90% 112.5kg 6 – 1 rep 90-95% 120kg 7 – 1 rep 95+% 127.5kg 8 – 1 rep 101-105% 135kg Rest as needed B. In 25 minutes, build to a 1-RM Split Jerk [...]

Wtorek 04.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 25, 30 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 32.5, 40 EMOM for 8 minutes (Snatch Balance with a pause 3sec ) x 1 rep 40, 50, 60, 70, 75, 80, 85, 95 B. E2MOM for 6 minutes Snatch High Pull + Snatch + Overhead Squat x 1 rep 60% of 1-RM Snatch [...]

Środa 05.12.2018 A. Split Jerk 1 – 55% 62.5kg 2 – 65% 75kg 3 – 75% 85kg 4 – 80% 92.5kg 5 – 85% 97.5kg 6 – 90% 102.5kg 7 – 95% 110kg - spalony B. Deadlift 1 – 10 reps 50% 95kg 2 – 8 reps 60% 115kg 3-5 – 6 reps 75% 142.5kg Rest 2-3 minutes between sets. C. EMOM for 16 minutes: 1min - 15 Calorie Row 2min - 13 Calorie [...]

[...] x 24kg Rest 60 seconds 12 Pendlay Row x 60kg Rest 60 seconds PR we froncie mam 132.5kg, dzisiaj 130x2 wiec zakładam, że na dzień dzisiejszy mam większego PR%-) Spore kłopoty ze splitem dzisiaj miałem. Słabo dzisiaj wchodziło. WOD bardzo dobrze poszedł. Taki sam WOD był robiony miesiąc temu. Wynik w każdej z 3 rund poprawiłem od 18-41sekund ;-)

[...] bilansem tygodniowym : /SFD/Images/2015/9/27/b1047851112e44c8886396c2997c286e.jpg /SFD/Images/2015/9/27/e19912c830ea41cb92607ddcdb0cdbf0.png Przez pierwsze 10tyg polecę splitem 3 x tyg. Od dwóch tyg lecę tym planem i bardzo przypadł mi do gustu. Następnie przejdę na OVT 4 x tyg + brzuch. Poniedziałe – Plecy + Biceps Środa – Klata + Triceps [...]

Czwartek 14.09.2017 A. 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120kg 3 – 1 rep 85-90% 127.5kg 4-6 – 1 rep 90-95% 135kg , 138.5kg, 142.5kg Rest 3 minutes B. 3 sets of: Jerk Balance x 3 reps 30, 40, 50 3 sets of: Tall Jerks x 3 reps 30, 35, 40 C. EMOM for 15min Split Jerk x 1 rep 70-80% 70, 75, 80 D. TEAM OF 2 14min AMRAP 6 Deadlift [...]

Środa 13.12.2017 A. E2MOM for 16 minutes Split Jerk x 1 rep 90% 90kg B. E2MOM for 12 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4-6 – 2 reps 80% 144kg C. 3 rounds of: 10 Deadlifts 120kg 10 Bar Muscle-Ups Ogólnie dzisiaj trening bez mocy%-) wszystko opornie szło...

Piątek 29.12.2017 A. 1 Front Squat 32X1 + Split Jerk 100kg B. 3 rounds for time of: 500m Row 30 Toes to bar 20 Overhead Squats 60kg 10 Strict Handstand Push-Ups 15cm Deficit Wynik: 20min C. 3 sets of: 10 - 12 Supinated-Grip Pull-Up x 16kg Rest 30 seconds 10 - 12 Skull Crushers 35, 40, 40 Rest 30 seconds 12 EZ Bar Curl x 30 Rest 2-3 minutes Front [...]

Poniedziałek 14.05.2018 A. E3MOM for 6 minutes Weighted Box Jump x 2 reps +15kg Vest 66cm, 72cm E2MOM for 6 minutes Double Leg Bounds x 8 reps E2MOM for 6 minutes Jump into Split x 3 reps each leg B. In 10 reps or less, build to today’s heavy… Front Squat x 1 rep 60, 70, 80, 90, 100, 110, 120, 125 C. TEAM OF 2 AMRAP 20min 23sek 40 Squat Snatch [...]

Środa 23.05.2018 A. E2MOM for 8 minutes Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position) 50, 60, 70, 80 B. E2MOM for for 12 minutes Split Jerk x 1 rep 60, 70, 80, 90, 95, 100 C. EMOM for 21 minutes: 1 – 15/10 Calories of Rowing 2 – 6 Bar-Facing Burpees + 30 Double-Unders 3 – 6 Bar-Facing [...]

Środa 05.09.2018 A. 2 sets of: Wall-Facing Handstand Marching x 50 reps Rest 30 seconds Handstand Push-Up Negative 18cm Deficit x 8 reps TEMPO - 50A1 https://www.youtube.com/watch?v=-Y8aoXGN2zs&feature=youtu.be Rest 30 seconds 3 sets of: Wall-Facing Split Handstand Hold x 40 seconds Rest 30 seconds Headstand Kip-Up to Handstand on Wall 18cm [...]

Piątek 14.12.2018 A. E2MOM for 16 minutes Power Snatch x 2 reps 1-3 = 65% 50kg 4-6 = 70% 52.5kg 7-8 = 75% 55kg B. 5 rounds of: In 90sec Window: 20/15 Calorie Assault Bike Max Reps of Ground to Overhead Rest 90 seconds Loading per set: Set 1 – 80kg - 3 Set 2 – 70kg - 4 Set 3 – 60kg - 6 Set 4 – 50kg - 7 Set 5 – 40kg - 9 C. Three sets of: [...]

Czwartek 01.09.2016 A - Siła Bulgarian Split Squat 4 x 6 6 x 50, 55, 60, 65 Bench Press 1RM 5 x 40, 50 3 x 60, 70 1 x 80, 90, 100, 105 B - WOD Inverted Tabata x 4 Hang Squat Snatch 50kg Burpee Extra L - Sit Burpee Extra C - Conditioning Death by Squat Snatch 50kg 1, 2, 3, 4, 5, 6 2min REST Death by Squat Snatch 50kg 1, 2, 3, 4, 5, 6 Tydzien temu [...]

Piątek 28.10. 2016 A - SIŁA Split Jerk 3RM 50, 55, 60, 65, 70, 80 2 x 3 x 72.5 Deadlift 20 x 75 10 x 85 10 x 95 10 x 105 B - WOD AMRAP 16min 30 Lunges 30 Sumo Deadlift High Pull 40kg 30 Barbell Lunges 40kg 50 Pull Ups 30 Front Rack Lunges 40kg 70 Sit Ups 30 Overhead Lunges 40kg 90 Air Squats Wynik: 1 runda + 50 Dzisiaj tyłek do wymiany... wykroki [...]

Wtorek 31.10.2017 A. E2MOM for 6 minutes Hang Clean + Clean + Jerk 60-65% 60, 65, 65 B. E2MOM for 16 minutes Clean & Jerk 1-5 = 2 reps 70-90% 70 - 90kg 6-8 = 1 rep 95+% 95,95, 100 - nie udane C. 3 sets of: 8 Split Stance Romanian Deadlift 2 x 32kg Rest 60 seconds 8 Biceps Curls x 8 reps 30, 35, 35 Rest 60 seconds D. 3 rounds for time of: [...]

Wtorek 27.03.2018 A. 3-RM Dumbbell Z-Press 2 x 24kg For time: 30 Dumbbell Z-Presses 85% of today’s 3-RM 2 x 20kg B. 4 sets of: 6 Front-Racked Barbell Bulgarian Split Squats x 45, 50, 55, 55 TEMPO 30X1 Rest 45 seconds after each leg 6 Weighted Chest-to-Bar Pull-Ups x 8kg TEMPO 21X0 Rest 90 seconds C. 3 sets of: 6 Landmine Rows x 30, 35, 35 2111 [...]