5kg

Piątek 17.08.2018 A. E2MOM for 12 minutes Power Snatch x 2 reps 1-2 = 65% 50kg 3-4 = 70% 55kg 5-6 = 75% 60kg B. 4 sets of: 6 x Biceps Curls 45, 45, 42.5, 42.5kg Rest 30 seconds Supine GHD Hold x 30 seconds + 15kg Vest Rest 30 seconds C. 4 sets for times of: Row 750 Meters Rest 2 minutes Wynik: 2,36 // 2,38 // 2,44 // 2,38 D. 3 [...]

Poniedziałek 03.09.2018 A. E2MOM for 20 minutes Power Clean + 3 Front Squats + Jerk 60, 65, 70, 75, 80, 85, 87.5, 90, 92.5, 95 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 3 reps 90% C. 5 rounds for total time of: 30 Dumbbell Thrusters [...]

[...] sets of: 5 Single-Arm Suitcase Deadlift & Hold 60, 70, 70kg TEMPO - 2115 Rest as needed 10 Bent-Over Dumbbell Reverse Fly 2x10kg Rest as needed 8 Dumbell Biceps Curls 2x17.5kg Rest as needed C. 20 sets of: 30 seconds of Rowing Rest 30 seconds D. 3 sets of: 8 GHD Hip Extension with Overhead “Y” 2x3kg TEMPO - 2113 Rest 60 seconds Prone Chinese [...]

Wtorek 16.10.2018 A. E2MOM for 10min No Contact Muscle Clean x 2 40, 40, 50, 50, 50 E2MOM for 10min Power Clean + Clean + Jerk 70-75% 72.5, 75, 77.5, 77.5, 77.5kg B. For time: 15 - 12 - 9 Thruster 70kg Muscle-Ups Wynik: 11.30min C. 3 sets for times of: 4 Rope Climbs 10 Paralette Handstand Push-Ups 30m Handstand Walk 15m Sled Push 120, 120, [...]

Piątek 02.11.2018 A. 3 sets of: Bench Press x 10 reps 92-93% of last weeks 10-RM 82.5kg Rest 2 minutes B. 0 - 10 min For time: 10 Burpee Box Overs 75cm 10 Thrusters 70kg 10 Ring Muscle-Ups Wynik: 2,59min 10 - 20min rounds for time of: 15 Calories of Assault Bike 15 Shoulder to Overhead 60kg 15 Toes to Bar Wynik: 5,08min C. 3 sets of: 12 Skull [...]

Poniedziałek 05.11.2018 A. Every 90 seconds, for 9 minutes Front Squat x 2 rep 80-85% - 112.5kg Strict Handstand Push-Ups to Deficit x 4 reps 6cm , 9cm , 12cm, 12cm, 12cm, 12cm B. EMOM for 12 minutes: Hang Clean x 1 rep 80-85% 80, 82.5, 85, 87.5, 8 x 1 x 90kg C. Back Squat 5 x 70kg 3 x 85kg 1 x 100kg 105kg x max.- 15 D. E3MOM for 18 minutes [...]

Wtorek 06.11.2018 A. EMOM for 12 minutes: Snatch x 1 rep 85% 60, 62.5, 65 9 x 1 x 67.5kg B. 3 sets for max reps of: 60 seconds of Power Cleans 50kg - 20, 21, 21 60 seconds of Push Press 50kg - 21, 21, 18 Rest 15 seconds 30 seconds of Box Jump-Overs 60cm - 18, 18, 16 Rest 15 seconds 30 seconds of Assault Bike (for calories) - 10, 8, 8 Rest [...]

[...] Against a 2-minute running clock: 60sec of Double Unders Set of unbroken of Toes-to-Bar 24, 16, 14, 14 Rest 2 minutes D. 3 sets of: 8 GHD Hip Extension with Overhead “Y” 2 x 5kg Rest 60 seconds Prone Chinese Plank x 60 seconds Rest 60 seconds Rwania lekko i fajnie wchodziły ;-) WOD musiałem trochę zmienić bo miało być bieganie, ale trochę za [...]

[...] of: Headstand Kip-Up to Handstand 24cm Deficit x 10 reps Rest 30 seconds 1 set of: Strict Handstand Push-Ups x max reps (unbroken) - 10 Kipping Handstand Push-Ups x max reps (unbroken) - 10 B. Bench Press 100kg x 3 90kg x 6 , 6 C. 5 rounds for time: 20 Cal Ski Erg 20 Single-Arm Dumbbell Clean & Jerk 22.5kg D. 4 sets of: Dips 28kg x 8, 8, 8, 6

Środa 12.12.2018 A. 4 sets of: Back Squat Jump x 2 reps 40kg Rest as needed B. E2MOM for 10 minutes Bench Press x 2 reps 80-85% of 1-RM 92.5, 95, 97.5, 97.5, 97.5kg C. Back Squat 5 x 60kg 5 x 75kg 5 x 90kg Rest 2-3 minutes between sets. D. 4 rounds of: In 2min Window: 15 Thrusters 40kg 12 Bar-Facing Burpees AMRAP - Max Calorie Assault Bike - [...]

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: [...]

[...] + 2 Overhead Squats Rest as needed 50, 55, 60, 65, 70, 75 B. Back Squat 2 x 105, 115 3 x 5 x 125 125 x 7 C. 3 rounds for time of: 500 Meter Row 10 Devil’s Presses 2 x 22.5kg 20 Toes to Bar 30 Box Jump-Overs 75cm Wynik: 28min Rwania dzisiaj super wchodziły :-P nie rwałem od tyle od wakacji %-) i przez te kilka miesiecy nic nie poszło w [...]

[...] Deadlifts 100kg C. 5 sets for times of: 20/15 Calorie Assault Bike 1000 Meter Bike Erg 15 Cal Ski Erg Rest 3 minutes Mój tor przeszkód wyglądał tak: wejscie na plejty 2 x 5kg, potem 2x10kg, 2x20kg, 2x10, 2x5kg, potem slalom miedzy 4 pachołkami i w sumie dawało to 15m. Mój wniosek jest taki, żeby wejść na wysokie plejty to trzeba się trochę [...]

Wtorek 08.01.2019 A. E2MOM for 10 minutes Clean & Jerk x 2 reps 1-2 = 75% 77.5kg 3-5 = 80% 85kg E3MOM for 9 minutes Clean & Jerk x 2 reps 85% 90kg B. Every 3 minutes for 12 minutes for times 12/8 Calories of Assault Bike 9 Chest-to-Bar Pull-Ups 6 Front Squats (from the floor) 70, 80, 90 - spalony , 80kg Wynik: 57sek, 57sek, nie [...]

[...] - 330X + 2 Front Squats 110kg B. 4 sets for times of: 50 Air Squats 20 Toes-to-Bar Power Snatches Rest 3 minutes Set 1 – 4 Power Snatches 70kg Set 2 – 6 Power Snatches 65kg Set 3 – 8 Power Snatches 60kg Set 4 – 10 Power Snatches 55kg C. AMRAP 20min 500 Meter Row 16 Dumbbell Box Step-Overs 2x22.5kg to 60cm 8 Strict Handstand Push-Ups 15cm [...]

[...] for 6 minutes Drop Snatch x 1 rep 40, 40, 40 E2MOM for 8 minutes Snatch Balance x 1 rep 70, 80, 90, 100 Every 90 seconds, for 12 minutes Hang Snatch + Snatch Sets 1-2 – 55kg with a 2-3 second pause in receiving position after the full snatch Sets 3-4 – 60kg with a 2-3 second pause in receiving position after the full snatch Sets 5-6 – 65kg [...]

[...] 1-RM Dead-Stop Front Squat 120kg C. 4 sets of: In 2min Window 25/18 Calorie Row Hang Squat Snatches x Max Reps Rest 2 minutes Loading per set: Set 1 – 60kg - 6 Set 2 – 55kg - 8 Set 3 – 50kg - 10 Set 4 – 40kg - 15 D. AMRAP 30 minutes 60/40 Calorie Assault Bike 45 Meter Suitcase Carry 32kg + Waiter’s Carry 24kg 45 Meter Suitcase Carry [...]

[...] x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps Set 1 – Empty Barbell Set 2 – 40kg Set 3 – 40kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 50, 55, 57.5kg E2MOM for 8 minutes High Hang Snatch + Hang Snatch 50, 55, 60, 60kg E2MOM for 12 minutes Snatch x 1 rep 60,62.5, 65, 67.5, 70, 72.5, C. Take 15-20 minutes to build [...]

[...] Jerk + 2 Split Jerks 60, 70, 80, 85, 90 100 - PJ + SJ C. AMRAP 25 minutes of: 1000m Bike Erg 30 Wall Ball Shots 9kg 20 Slam Ball Over Shoulder 36kg 10 Devils Press 2x22.5kg Wynik: 3 rundy + 1k + 30WB + 8SB 110kg w OHS trochę waży %-) trochę mna machało, ciężko to ustabilizować...:-P w ostatniej serii Push Jerk + 2 Split Jerk , jednego Splita [...]

[...] minutes between sets 50, 55, 60, 65, 70, 70 C. E3MOM for 15 minutes Push Press x 8 reps 60, 65, 70, 75, 80 D. For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Dumbbell Thrusters 2x22.5kg Burpee Facing Box Jump-Overs 60cm Buy Out: 200 Double Unders Wynik: 10,26min // 4min E. 3 sets of: 12 KB Bench Press TEMPO - 32X1 2x24kg Rest as needed 12 Pronated [...]