5kg

Poniedziałek 05.06.2017 A - SIŁA Power Snatch + OHS 2 x 30, 40, 45 1 x 50, 55, 60, 65, 70 Back Squat 55% - 77.5kg x 5 62.5% - 87,5kg x 5 67,5% - 97.5kg x 10, 10, 15 B - WOD 6 rounds of: In 90sec Window: 1-4 - 20 Wall Ball 9kg 2-5 - 20 Kb Swing 24kg 3-6 - 20 Box Jumps 60cm 10 Burpee over the bar AMRAP Thruster 40kg Wynik: 61 C - GIMNASTYKA EMOM [...]

Piątek 18.08.2017 A. E2MOM for 20 minutes Snatch 1-2 = 3 reps 60% 43.5kg 3-4 = 2 reps 70% 50kg 5-6 = 1 rep 80% 57.5kg 7-8 = 1 rep 90% 65kg 9-10 = 1 rep 95% 68.5kg B. E2MOM for 20min Clean & Jerk 1-2 = 3 reps 60% 57.5kg 3-4 = 2 reps 70% 66kg 5-6 = 1 rep 80% 76kg 7-8 = 1 rep 90% 85kg 9-10 = 1 rep 95% 90kg Dzisiaj tylko tyle [...]

[...] 120, 122.5, 127.5 4-6 = 2 reps 90-95% 135, 140, 142.5 B. 3 sets of: 6 Snatch-Grip Romanian Deadlift 50, 60, 70 - tempo 4011 Rest 60 sec 8 Single-Arm Dumbbell Press 22.5kg - 2111 Rest 60 sec 100-Meter 24kg Suitcase Carry + 16kg Waiter’s Carry Rest 60 sec C. 3 rounds for time of: 100 Double-Unders 50 Wall Ball Shots 9kg 10 Muscle-Ups [...]

Środa 18.10.2017 A. Back Squat 1 – 40% x 5 reps 60kg 2 – 50% x 4 reps 75kg 3 – 60-65% x 3 reps 90kg 4 – 75% x 2 reps 112.5kg 5 – 85% x 2 reps 127.5kg 6 – 85% x 2 reps 127.5kg 7 – 90-95% x 1 rep 135kg 8 – 90-95% x 1 rep 142.5kg Rest 2-3 minutes between sets B. E2MOM for 10 minutes Behind the Neck Press in Split x 5 reps 30, 32.5, 35, [...]

Czwartek 02.11.2017 A. Back Squat 1 – 40% x 4 reps 60kg 2 – 50% x 3 reps 75kg 3 – 60-65% x 2 reps 97.5kg 4 – 75% x 1 rep 112.5kg Rest no more than 60 seconds 5 – 85% x 1 rep 127.5kg 6 – 90% x 1 rep 135kg 7 – 95% x 1 rep 142.5kg - nie udane 8 – 95+% x 1 rep Rest 2-3 minutes B. E2MOM for 6 minutes Press in Split Jerk Position x 5 reps 30, [...]

[...] Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee B. 4 sets of: Hang Snatch x 2 reps 75-80% 55, 55, 57.5, 60 3 sets of: Snatch x 1 rep 85% 62.5kg C. E2MOM for 10 minutes Back Squat 1 – 5 reps 55% 80kg 2 – 5 reps 65% 95kg 3 – 3 reps 75% 107,5kg 4 – 2 reps 85% 122.5kg 5 – 2 reps 90% 130kg E3MOM for 9 [...]

Sobota 24.03.2018 A Back Squat 1 – 40% x 5 reps 60kg 2 – 50% x 4 reps 72.5kg 3 – 60-65% x 3 reps 87.5kg 4 – 75% x 2 reps 110kg 5 – 85% x 2 reps 125kg 6 – 85% x 2 reps 125kg 7 – 90-95% x 1 rep 132.5kg 8 – 90-95% x 1 rep 137.5kg Rest 2-3 minutes B. TEAM OF 2 AMRAP 25min 80 Wall Ball 9kg 80 Kb Swing 24kg 80 Box Jumps Over 60cm 80 Toes [...]

[...] 65, 67.5 C. E2MOM for 12 minute Tempo Front Squat x 1 rep @ 32X1 60, 80, 90, 100, 110, 115 E2MOM for 6 minutes Tempo Front Squat x 2 reps 32X1 1 – 90% of today’s 1-RM 103.5kg 2 – 85% of today’s 1-RM 97.5kg 3 – 80% of today’s 1-RM 92.5kg D. Team of 2 120 Calorie Assault Bike 100 Wall Ball Shots 10k 80 Alternating Dumbbell Snatches [...]

Piątek 01.06.2018 A. 4 sets of: Weighted Seated Box Jump 50cm x 3 reps +15kg Vest Seated Box Jump 50cm x 2 reps 4 sets of: Broad Jump x 5 reps B. Build to today’s 1-RM Dead-Stop Front Squat 122.5kg C. Every 90 seconds, for as long as possible… Clean & Jerk x 1 rep 60, 65, 70, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95 D. 6 rounds for time [...]

Piątek 08.06.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 7.5kg, 12.5kg, 17.5kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat with 2sec Pause x 4 reps 50, 60, 70 B. 6 sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 65-80% 47.5kg, 50, 52.5, 55, 57.5, 60 C. 3 sets of: Tempo Bench Press [...]

Sobota 01.09.2018 A. E3MOM for 15 minutes 3 Cleans + 1 Jerk 1-3 = 1 rep 72.5% 72.5kg 4-5 = 1 rep 77.5% 77.5kg B. E2MOM for 12 minutes (6 sets): Front Squat 1-2 = 3 reps 75% 105kg 3-4 = 3 reps 80% 112.5kg 5-6 = 2 reps 85% 120kg C. TEAM OF 3 AMRAP 9min a - 15 Cal Row b - 10 Double Kb Snatch 2 x 20kg c - 15 Chest to Bar REST [...]

[...] A. E2MOM for 20 minutes Clean Deadlift + Clean from 2″ Below the Knee + Jerk 60, 65, 70, 75, 80, 85, 90, 92.5, 95, 100 - spalone B. Back Squat 1 – 5 reps 65-70% 107.5kg 2 – 3 reps 75-80% 125kg 3 – 1 rep 85-90% 140kg Rest 2-3 minutes E3MOM for 15 minutes Back Squat x 2 reps 95% 147.5kg C. 3 sets for max reps of: 60 seconds of [...]

[...] Receiving x 3 reps 40, 40 EMOM for 8 minutes Snatch Balance with a Pause 3sec x 1 rep 60, 65, 70, 75, 80, 85, 90, 100 B. E2MOM for 18 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 90% 72.5kg -spalone. 7 = 1 rep 95% 8 = 1 rep 98%+ 9 = 1 rep 101%+ [...]

[...] the receiving position) 50, 55, 57.5, 60, 65, 65 C. Bench Press Set 1 – 5 reps 50% 60kg Set 2 – 5 reps 60% 70kg Set 3 – 5 reps 70% 80kg Set 4 – 3 reps 85-90% 97.5kg Set 5 – 3 reps 85-90% 97.5kg Set 6 – 3 reps 85-90% 97.5kg Set 7 – 10 reps 55-65% 75kg Rest 2 minutes between sets. D. 3 sets of: 8 Dumbbell Overhead Press 2 x [...]

Piątek 22.02.2019 A. EMOM for 5 minutes: Front Squat Set 1 – 2 reps 60% 85kg Set 2 – 2 reps 65% 90kg Set 3 – 2 reps 70% 97.5kg Set 4 – 1 rep 75% 105kg Set 5 – 1 rep 80% 112.5kg Rest one minute E2MOM for 10 minutes Front Squat Set 6 – 85% x 1 rep 120kg Set 7 – 85-90% x 1 rep 125kg Set 8 – 90+% x 1 rep 127.5kg Set 9 – 90+% [...]

Poniedziałek 04.03.2019 A. 6 sets of: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches 50, 55, 60, 60, 60, 65kg Rest 2 minutes between sets B. Bench Press Set 1 – 5 reps 50% 60kg Set 2 – 5 reps 60% 70kg Set 3 – 5 reps 70% 80kg Set 4 – 3 reps 85-90% 97.5kg Set 5 – 3 reps 85-90% 97.5kg Set 6 – 3 reps 85-90% 97.5kg Set 7 – 3 reps 85-90% [...]

[...] Ci o ćw pomocnicze do głównych bojów tj np dociąganie, przysiad 1/3, dociskanie itp. W dzień siadów proponuję dołożyć następujące ćw: * przysiad 1/3 - zacznij od ciężaru 15kg większego niż Twój max w pełnym siadzie i rób 3 serie po 3 powt co trening dokładaj po 5kg * wolny przysiad z zatrzymaniem - schodzisz w dół powoli ~5s na dole robisz [...]

[...] Boras na AMWLKP w TS http://www.youtube.com/watch?v=IugYbAlVEEU SQ - troszeczkę dałem dupy bo 180kg było w zasięgu. No trudno w grudniu będzie lepiej. 170kg to i tak o 25kg więcej niż ostatnio WL - wszystko zgodnie z planem, no może 170kg było do wzięcia ale z brzucha ciężko wycisnąć 167,5kg to i tak o 7,5kg więcej niż ostatnio MC - [...]

[...] Trening z dziś: 1. WYCISKANIE SZTANGI W LEŻENIU NA ŁAWCE POZIOMEJ 12 x 30kg/10x 30kg/8 x 30kg 2. PRZYCIĄGANIE LINKI WYCIĄGU DOLNEGO W SIADZIE PŁASKIM: 12x 30kg/10x 30kg/8 x 35kg 3. PRZYSIADY NA SUWNICY SKOŚNEJ(HACK-MASZYNIE): 12x10kg/10x10kg/8 x10kg 4. UNOSZENIE SZTANGIELEK BOKIEM W GÓRĘ 12 x 4kg/10x 4kg/8x4kg 5. UGINANIE RAMION NA WYCIĄGU STOJĄC [...]

[...] trening tym planem i od poniedziałku jadę FBW.... Dzisiaj jak zwykle 5 min na bieżni potem trening: 1. WYCISKANIE SZTANGI W LEŻENIU NA ŁAWCE POZIOMEJ 12 x 30kg/10x 30kg/8 x 35kg 2. PRZYCIĄGANIE LINKI WYCIĄGU DOLNEGO W SIADZIE PŁASKIM: 12x 30kg/10x 30kg/8 x 35kg 3. PRZYSIADY NA SUWNICY SKOŚNEJ(HACK-MASZYNIE): 12x20kg/10x20kg/8 x20kg 4. [...]