5kg

[...] Pull-Ups x Max Reps 21, 16, 12 Rest 90 seconds C. 4 sets of for times of: 30/20 Cal Bike 50 Double-Unders 5 Squat Snatches Rest 3 minutes 1: 65-70% of 1-RM Snatch 52.5kg 2: 70-75% of 1-RM Snatch 56kg 3: 75-80% of 1-RM Snatch 60kg 4: 80-85% of 1-RM Snatch 63.5kg Po wczorajszym treningu wszystko boli... %-) Ciężko było na Air Biku [...]

[...] B. Build to today’s heavy… Snatch No Hook Grip and No Foot 30, 35, 40, 45, 50, 55, 60 C. 4 sets for max reps of: 30 seconds of Hang Squat Snatch Rest 60 seconds 1: 55% 42.5kg 10+ 2: 55% 45kg 10+ 3: 60% 47.5kg 10+ 4: 65% 50kg 10+ D. TEAM OF 4 AMRAP 12min A - 10 Thruster 60kg B - REST C - 6 Bar Muscle Ups D - REST 5min REST [...]

[...] minutes: Minute 1: 15/10 Calories of Assault Bike Minute 2: 15 Burpees Minute 3: 20 Overhead Squat 20kg D. 3 sets of: 10 Dumbbell Front Raise 10kg 10 Dumbbell Side Raise 2 x 5kg 10 Dumbbell Reverse Flies 2 x 5kg Rest 60 seconds Fronty w miarę lekko. Jerk po frontach nie jest lekki, ale pewnie wchodził;-) WOD - EMOM morderca%-) do 21min udało mi [...]

Sobota 14.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 132.5kg EMOM for 6 minutes: Back Squat x 1 rep 90% 132.5kg B. 1-RM Power Snatch 65kg Every 45 seconds, for 9 minutes Snatch x 1 rep today’s 1-RM Power Snatch 8 x 1 x 65 4 x 1 x 60 C. 2 rounds for max reps: 30 seconds of Ground to Overhead 70kg Rest 30 seconds 45 [...]

[...] Receiving x 2 reps 20, 30kg E2MOM for 4 minutes Snatch Push Press + Overhead Squat x 2 reps 70, 90kg Every 90 seconds, for 3 minutes High Hang Snatch x 2 reps 50-65% 40, 45kg Every 90 seconds, for 3 minutes Hang Snatch x 1 rep 65-75% 50, 55kg Every 90 seconds, for 6 minutes Snatch x 1 rep 75-85% 55, 57.5, 60, 62.5 E2MOM for 12 minutes [...]

[...] 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 [...]

Poniedziałek 23.04.2018 A. Every 3 minutes, for 9 minutes Depth Drops x 8 reps B. E2MOM for 4 minutes High Hang Snatch x 1 rep 55-65% 42.5, 47.5kg E2MOM for 4 minutes Hang Snatch x 1 rep 65-75% 52.5, 57.5kg E2MOM for 10 minutes 2-Position Snatch 80-85% (mid-thigh, and then 2″ Below the Knee) 60, 61, 62.5, 63.5, 63.5 E2MOM for 6 minutes 2 [...]

[...] A. E2MOM for 12 minutes of: Box Squat x 1 reps 90-95% 120, 125,125, 130, 130, 130 3 sets of: Wide-Stance Low Bar Back Squat x 3 reps TEMPO 33X1 of 70% of 1-RM Box Squat 97.5kg B. 3 sets of: Double Kettlebell Overhead Squats x 3 reps TEMPO 4311 12, 12, 12kg C. E2MOM for 16 minutes Power Jerk x 1 rep 60, 65, 70, 75, 80, 90, 95, 100 D. EMOM for [...]

[...] x 2 reps E2MOM for 6 minutes Single-Leg Box Jump x 3 reps each leg E3MOM for 9 minutes Single-Leg Step-Up Jump x 4 reps each leg B. For time: 5 Snatches 60% of 1-RM 45kg 5 Snatches 70% of 1-RM 52.5kg 5 Snatches 75% of 1-RM 56kg 5 Snatches 80% of 1-RM 60kg 5 Snatches 85% of 1-RM 63.5kg C. Take 20 minutes to build to today’s 1-RM… [...]

Środa 11.07.2018 A. 5 sets of: Front Squat x 2 reps Rest as needed 80, 100, 110, 120, 130 B. E2MOM for 24 minutes Split Jerk 1-2 = 3 reps 70% 70kg 3-4 = 3 reps 75% 75kg 5-6 = 2 reps 80% 80kg 7-8 = 1 rep 85% 85kg 9-10 = 1 rep 90% 90kg 11-12 = 1 rep 93-95% 95kg C. Every 12 minutes, for 36 minutes Run 400 meters 30 Wall [...]

[...] B. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 55, 65, 70, 75, 80, 85, 90 95, 100, 110 C. AMRAP 10min 10/7 Calorie Assault Bike 12 Alternating Dumbbell Snatches 22.5kg 10/7 Calorie Assault Bike 12 Pull-Ups Wynik: 4 rundy + 15 Rest 5 minutes AMRAP 10min 12/9 Calorie Row 12 Dumbbell Thrusters 2x22.5kg 12/9 Calorie Row 12 Burpees Over the [...]

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 [...]

[...] 90 seconds, for as long as possible… Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70, 72.5, 75, 77.5 B. E3MOM for 15 minutes Back Squat x 3 reps 1-2 = 70% 105kg 3-4 = 75% 112.5kg 5 = 80% 120kg C. In 25min Window: 2000m Row 30 Chest to Bar 750m Run 30 Burpee 150 Double Unders *Repeat Najważniejszy news dzisiejszego dnia [...]

Środa 22.08.2018 A. EMOM for 10min 5m Handstand Walk B. E3MOM for 15 minutes 4 Front Squats + 2 Jerks 1-3 = 1 rep 70% 70kg 4-5 = 1 rep 75% 75kg C. For time: 100/70 Calorie Row 80 Wall Ball Shots 9kg 60 Toes-to-Bar 40 Single-Arm Dumbbell Push-Press 22.5kg 20 Alternating Dumbbell Snatches 22.5kg Wynik: 16,17min D. EMOM for 12 minutes 1 – [...]

[...] B. E2MOM for 20 minutes (10 sets): Power Snatch from 2″ Below the Knee (pause for 2 seconds at 2″ below the knee) 1-2 = 2 reps 65% 45kg 3-4 = 2 reps 70% 50kg 5-6 = 2 reps 75% 52.5kg 7 = 1 rep 80% 55kg 8 = 1 rep 85% 60kg 9-10 = 1 rep 90% 65kg C. 4 sets of: 8 Dumbbell Biceps Curls [...]

[...] 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 50kg E2MOM for 16 minutes Snatch 1-2 = 2 reps 70% 55kg 3 = 1 rep 75% 60kg 4 = 1 rep 80% 65kg 5 = 1 rep 85% 67.5kg 6 = 1 rep 89% 70kg 7 = 1 rep 92% 72.5kg 8 = 1 rep 95% 75kg - spalone C. [...]

[...] mid-thigh, floor) 55, 55, 57.5, 57.5, 60kg E2MOM for 6min Snatch High Pull below Knee 40kg B. E2MOM for 10 minutes Back Squat 1 – 6 reps 65% 100kg 2 – 4 reps 75% 115kg 3 – 2 reps 80% 125kg 4 – 2 reps 85% 132.5kg 5 – 1 rep 90% 140kg 1 set of: Back Squat x Max Unbroken Reps 85% 132.5kg x 6 C. 2 rounds of: 21 Wall Ball Shots [...]

[...] Climbs x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 12 B. E2MOM for 16 minutes Bench Press x 3 reps 1-3 = 70% 80kg 4-6 = 75% 86kg 7-8 = 80% 92.5kg C. 4 sets of: 10 Single-Arm Kettlebell Shoulder Press x 29kg Rest 30 seconds 15 French Press x 30, 32.5, 32.5kg Rest 30 seconds 15 Dumbbell Lateral Raises 2 x 8kg Rest [...]

Wtorek 01.01.2019 A. E2MOM for 10 minutes Clean & Jerk x 2 reps 1-2 = 70% of 1-RM Clean & Jerk 72.5kg 3-5 = 75% of 1-RM Clean & Jerk 77.5kg E3MOM for 9 minutes Clean & Jerk x 2 reps 1-3 = 80% of 1-RM Clean & Jerk 85kg B. AMRAP 5 minutes of: 5 Kettlebell Front Racked Kettlebell Squats 2x32kg 15m Front Racked Carry 2x32kg 15m Farmers Carry [...]

[...] Snatch x 1 rep 30, 35, 40 E2MOM for 6 minutes Snatch Balance x 2 reps 70, 80, 90 E2MOM for 8 minutes (4 sets): High Hang Snatch + Hang Snatch + Snatch Set 1 - 50kg Set 2 - 55kg Set 3 - 60kg Set 4 - 65kg E2MOM for 6 minutes Snatch x 1 rep Set 1 - 67.5kg Set 2 - 72.5kg Set 3 - 75kg C. AMRAP 3min Ground to Overhead 60kg REST 1min In 3min Window [...]