65kg

[...] A. E2MOM for 14 minutes Snatch 1 = 2 reps 65% 50kg 2 = 2 reps 70% 52.5kg 3 = 1 rep 75% 55kg 4 = 1 rep 80% 60kg 5 = 1 rep 85% 62.5kg 6 = 1 rep 89% 65kg 7 = 1 rep 92% 67.5kg B. 3 sets of: Pause Deadlifts x 8 reps 65% (pause for 2-3 seconds at mid-patella, then continue to pull to full lockout) 122.5kg Rest 2-3 [...]

Wtorek 10.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 6 Strict Handstand Push-Ups 12 Alternating Pistols Wynik: 5 rund B. E2MOM for 24 minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9 = 1 rep 93-96% 95kg 10-12 = 2 [...]

Wtorek 17.07.2018 A. AMRAP 5min 5 Bar Muscle-Ups 10 Front Racked Reverse Lunge Steps 50kg 20 Double Unders B. E2MOM for 20minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9-10 = 1 rep 93-96% 92.5kg C. 3 sets of: Single-Arm [...]

[...] for 16 minutes (8 sets): Power Snatch from 2″ Below the Knee x 2 reps (pause two seconds 2″ below the knee – then snatch) 1-2 = 70% 55kg 3-4 = 75% 60kg 5-7 = 80% 65kg 8 = 85% 67.5kg C. 4 rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60 seconds 4 rounds of: 15 seconds of [...]

[...] 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%+ C. For max reps: 60 seconds of Alternating Dumbbell [...]

Środa 27.10.2018 A. 10 minutes to build to today’s heavy Strict Shoulder Press 65kg 10 minutes to build to today’s heavy Push Press 85kg B. Deadlift 1 – 10 reps 50% - 95kg 2 – 10 reps 60% - 115kg Rest 2-3 minutes between sets. 3 sets of: 3 sec Pause Deadlifts at the knee x 8 reps 60% - 115kg Rest 2-3 minutes between sets. C. EMOM for 16 [...]

Środa 28.11.2018 A. Split Jerk 1 – 55% 65kg 2 – 65% 75kg 3 – 75% 85kg 4 – 80% 92.5kg 5 – 85% 97.5kg 6-8 – 90% 105kg Rest as needed B. Deadlift 1 – 10 reps 55% 105kg 2 – 10 reps 65% 125kg 3 – 6 reps 75% 142.5kg 4 – 7 reps 80% 152.5kg 5 – 6 reps 85% 162.5kg 6 – 4 reps 90% 170kg 7 – 1 reps 95% 180kg Rest 2-3 minutes [...]

[...] for 12 minutes Hang Snatch x 1 rep 1-2 – 75% with a 2-3 second pause in receiving position 55kg 3-4 – 80% with a 2-3 second pause in receiving position 60kg 5-6 – 85% 65kg 7-8 – 90% 70kg C. Back Squat 5 x 65, 80, 95kg D. 5 rounds for time of: 7 Muscle-Ups 21 Wall Ball Shots 9kg Wynik: 8,50min E. 3 sets of: Supine GHD Hold x 20 seconds GHD [...]

[...] Snatch x 2 reps 50, 52.5, 55 E2MOM for 6 minutes Drop Snatch x 2 reps 30, 35, 35kg C. Every 90 seconds, for 12 minutes Hang Snatch + Snatch 1-2 – 75% 60kg 3-4 – 80% 65kg 5-6 – 85% 67.5kg 7 – 87.5% 70kg 8 - 90% 72.5kg D. Back Squat 6x3 x 115kg 115kg x 10 E. For time: 21 - 15 - 9 Shoulder to Overhead 60kg Toes to Bar Wynik: [...]

[...] 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 Find 1RM Snatch Wynik: 30 [...]

[...] TEMPO - 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 [...]

[...] 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 Set 7 – 70kg Set 8 - 75kg C. Every 3 minutes, for 15 minutes Back Squat Set 1 – 6 reps 65% 100kg Set 2 – 4 reps 75% 115kg Set 3 – 2 reps 85% 132.5kg Set [...]

Wtorek 12.02.2019 A. Every 2 minutes, for 14 minutes Power Clean & Jerk x 1 rep 1 = 65% 65kg 2 = 70% 70kg 3 = 75% 75kg 4 = 80% 80kg 5-7 = 85% 85kg B. Team of 2 AMRAP 19,24min 50 DU 15 Toes to Bar 5 Squat Clean 60kg *alternate round *add 5kg to SC each round Wynik: 12 rund C. 8 sets for max reps of: 40 seconds of Kettlebell Complex - [...]

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% [...]

[...] 150ml mleka, 15g kakao, 30g oleju lnianego ------------=================== ] ===================------------------------ 1. Przysiad Tylni Rampa 6 -30kg -45kg -55kg -65kg -75kg (poprzednio 70kg) 2. PPress Rampa 6 -27kg -32kg -37kg -42kg -47kg 3. Wycisk na skosie Rampa 6 -47kg -52kg 4. Wycisk na poziomej Rampa 6 -52kg -56kg -60kg -64kg [...]

[...] PPress Rampa 6 -28kg -33kg -38kg -43kg -48kg (poprzednio 47kg) 3. Wycisk na skosie Rampa 6 -48kg -53kg (poprzednio 52kg) 4. Wycisk na poziomej Rampa 6 -53kg -57kg -61kg -65kg 5. Wyciskanie francuskie leżąc Rampa 8 -13kg -17kg -21kg -25kg -29kg -33kg x5 (poprzednio 32kg x8) 6. Wymach boczny wylewający rampa 10 -4kg -5kg -6kg -7kg 7. Wspięcia [...]

[...] 6 -27kg -32kg -37kg -42kg -47kg -52kg (ostatnio 50kg) 3. Wycisk na skosie Rampa 6 RAMPA 4 -52kg -57kg (ostatnio 55kg x6) 4. Wycisk na poziomej Rampa 6 RAMPA 4 -57kg -61kg -65kg -69kg (Ostatnio 67kg x5) 5. Wyciskanie francuskie leżąc Rampa 8 RAMPA 6 -17kg -21kg -25kg -29kg -33kg (ostatnio 33kg x7) 6. Wymach boczny wylewający rampa 10 -4kg -5kg [...]

[...] 6 -31kg -36kg -41kg -46kg -51kg -56kg (poprzednio 54kg) 3. Wycisk na skosie Rampa 6 RAMPA 4 -56kg -61kg (poprzednio 59kg) 4. Wycisk na poziomej Rampa 6 RAMPA 4 -61kg -65kg -69kg -73kg (poprzednio 71kg 5. Wyciskanie francuskie leżąc Rampa 8 RAMPA 6 -18kg -22kg -26kg -30kg -35kg (poprzednio 34kg) 6. Wymach boczny wylewający rampa 10 -4kg [...]

[...] Rampa 6 -37kg -47kg -57kg -67kg -77kg -87kgx3 (ostatnio 85kg) 2. PPress Rampa 6 -37kg -40kg -45kg -50kg -55kg -60kg x5 (ostatnio 58kgx6) 3. Wycisk na skosie Rampa 6 -60kg -65kg (ostatnio 63kg) 4. Wycisk na poziomej Rampa 6 -63kg -67kg -71kg -75kgx4 (ostatnio 75kgx3) 5. Wyciskanie francuskie leżąc Rampa 8 -17kg -21kg -25kg -29kg -33kg -37kg [...]

[...] Rampa 4 -37kg -47kg -57kg -67kg -77kg -87kgx4 (ostatnio 87kgx3) 2. PPress Rampa 6 -37kg -40kg -45kg -50kg -55kg -60kgx6 (ostatnio 60kgx5) 3. Wycisk na skosie Rampa 4 -60kg -65kg 4. Wycisk na poziomej Rampa 4 -63kg -67kg -71kg -75kg 5. Wyciskanie francuskie leżąc Rampa 6 -22kg -26kg -30kg -34kg -38kgx5 (ostatnio 37kgx6) 6. Wymach boczny [...]