90kg

[...] 1 rep 85% 62.5kg 7 = 1 rep 85-90% 65kg 8 = 1 rep 90-95% 70kg E2MOM for 6min Snatch Pulls x 3 reps 90-105% 75kg B. E2MOM for 14min Front Squat 1-2 = 3 reps 70-75% 85 - 90kg 3-4 = 2 reps 80-85% 95 - 102.5kg 5 = 1 rep 90% 107.5kg 6 = 1 rep 95% 115kg 7 = 1 rep 95+% 125kg C. For time: 30 Shoulder-to-Overhead 40kg 40 Pull-Ups 50 Overhead [...]

[...] 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 ;-) bo jutro jest start w http://herorun.pl/. taki miejscowy Runmageddon %-)

Sobota 26.08.2017 A. E2MOM for 20 minutes Clean & Jerk 1-2 = 3 reps 60% 56kg 3-4 = 2 reps 70% 66kg 5-6 = 1 rep 80% 76kg 7-8 = 1 rep 90% 85kg 9-10 = 1 rep 95+% 90kg - nie udane B. TEAM OF 2 AMRAP 12min I go, you go 6 Ring Muscle Ups 12 Thruster 40kg 250m Run REST 6min AMRAP 5min A: 15 Toes to Bar B: 12 Back Squat 40kg immediately into [...]

Sobota 10.09.2017 TEAM OF 2 A: I go You go 100 DU 30 Toes to Bar 20 Deadlift 90kg then 50 Box Jumps Over 60cm B: 3 rounds of: 30 HSPU 50 Wall Ball 9kg C: 3min AMRAP Thruster 60kg then Bar Muscle Ups 30 - 20 - 10 250m Run Niezła dobitka na koniec tygodnia. Mimo, że lżejszy tydzień treningowy to i tak czuję się mocno zmęczony %-)

[...] 80kg 12 Ring Muscle Ups 30 Wall Ball B: AMRAP 10min 20 Push Jerk 60kg 20 Burpee Box Jump 75cm C: 3 rounds of: 21 KB Swing 24kg 15 Toes to Bar 6 Squat Snatch Power Clean do 90kg w miarę lekko. Dopiero 95 cieżko było zarzucic. Postęp jest, bo ostatnio 80+ wchodziło ciężko. Fronty lekko. Z jerk trochę kłopotów miałem, bo najszerszy trochę [...]

[...] 30/20 Calorie Assault Bike 10 z 20 Overhead Squats 80kg 10 Muscle-Ups Wynik: 6.07 // 6.23 // 6.47 Clean fajnie wchodził. bez żadnych problemów. Dopiero z Jerk przy 90kg był mały problem. Podobał mi się WOD, chociaż lekki nie był. 40 OHS unbroken, 30 OHS podzielone 20 / 10. Z tymi 80kg na OHS trochę zaszalałem %-) zrobiłem tylko 10 z [...]

Wtorek 24.10.2017 A. E2MOM for 16 minutes Power Clean & Jerk 1-2 – 75-80% 75-80kg 3-4 – 80-85% 80-85kg 5-6 – 85-90% 85-90kg 7-8 – 95+% 95, 100, 100kg B. 4 sets of: 7 Front-Racked Barbell Step Ups x 30, 35, 40, 40 Rest 45 seconds after each leg Rest 90 seconds C. 3 rounds for time of: Row 500 Meters 10/7 Muscle-Ups 400m Ski Erg 20/15 Strict [...]

[...] B: AMRAP 9min 60 Chest to bar Pull Ups 45 Burpee C: 3 rounds for time: 10 Hang Squat Snatch 40kg 20 Wall Ball 9kg Dzisiaj w zarzutach brakowało mocy i skończyłem na 90kg. Założeniem pierwszej części treningu było to, że wszystko było trzeba zrobić unbroken. Ja 22 thrustery, kolejna osoba 22 i 3 osoba 22. Następnie 22 Power Clean itd... [...]

Środa 22.11.2017 A. EMOM for 15 minutes: Split Jerk x 1 rep 75-80% 75, 77.5, 80 B. E2MOM for 8 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 80% 145kg C. Every 90 seconds for 12 minutes Speed Deadlift x 3 reps 65% 117kg D. 12 Days of Thankfulness 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell [...]

[...] 1-RM Dead-Stop Rest 2 minutes B. E2MOM for 20 minutes Clean x 1 rep 1-2 – 70-75% 70, 75kg 3-4 – 75-80% 80, 80kg 5-6 – 80-85% 82.5, 85kg 7-8 – 85-90% 87.5kg, 90kg 9-10 – 90-95% 92.5, 95 - nie udane C. For time: 1 -2 -3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Ring Muscle Ups 10m Handstand Walk before each set of MU Wynik: 16.30min W Dead [...]

Poniedziałek 29.01.2018 A. E2MOM for 4 minutes Snatch Press from 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 [...]

[...] hang, mid-patella, floor) 60kg E2MOM for 10 minutes Hang Clean + Clean + Jerk 1-2 = 70% 70kg 3-4 = 80% 80kg 5 = 85% 85kg E2MOM for 4 minutes Clean & Jerk 90% 90kg B. Every 3 minutes, for 12 minutes Back Squat 1 – 5 reps 70% 102kg 2 – 3 reps 80% 117kg 3 – 1 rep 85% 125kg 4 – 1 rep 90% 132kg E2MOM for 6 minutes [...]

Piątek 04.03.2018 A. Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of: Double Kb Front Rack Squat 2 x 20kg Bar Facing Burpees Establish a 1-rep-max Clean Wynik: 6,20min // 90kg

[...] 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 Ups *each then AMRAP Burpee on the plate Time Cap 10min B: 1700m Row 150 Wall Ball then Synchro T2B Time Cap 10min C: 10 Kb Snatch [...]

[...] 19.03.2018 A. E2MOM for 6 minutes Hang Clean + Clean + Jerk 60-65% 60, 65, 65 E2MOM for 16 minutes Clean & Jerk 1-4 = 2 reps 70-90% 70 - 85kg 5-8 = 1 rep 90-95% 90kg B. Every 3 minutes, for 12 minutes Back Squat 1 – 4 reps 70% 102kg 2 – 3 reps 80% 117kg 3 – 2 reps 85% 125kg 4 – 1 rep 90% 132kg EMOM for 6 minutes: Back [...]

Sobota 31.03.2018 A. E2MOM for 24 minutes Clean 1-3 = 3 reps 60% 60kg 4-6 = 2 reps 70% 70kg 7-9 = 1 rep 80% 80kg 10-12 = 1 rep 90% 90kg B. 5 sets of: 10 Supinated-Grip Bent-Over Barbell Row x 60, 65, 70, 70, 70 TEMPO 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds 10 Kb Bench Press 2 x 32kg Rest 60 seconds [...]

[...] 8 minutes Power Jerk + 3 Overhead Squats 40, 50, 60, 70 C. E2MOM for 12minutes Power Jerk x 2 reps 1-2 = 80% of 1-RM 80kg 3-4 = 85% of 1-RM 85kg 5-6 = 90% of 1-RM 90kg D. EMOM for 21 minutes 1 – 8 - 10 Kipping Handstand Push-Ups 9cm Deficit 2 – 3 -5 Power Clean + Push Jerk + 1 Legless Rope Climb 3 – 10 Box-Facing Burpee Box Jump-Overs [...]

[...] 5 sets of: Double Kettlebell Overhead Squats x 2 reps TEMPO 4311 2x8, 2x12, 2x12 D. E2MOM for 12 minutes Power Jerk x 1 rep 1-2 = 85% of 1-RM 85kg 3-4 = 90% of 1-RM 90kg 5-6 = 95% of 1-RM 95kg E. EMOM for 21 minutes Minute 1 – 5 Hang Squat Snatches 50kg + 30 Double Unders Minute 2 – 5 Shoulder to Overhead 50kg + 10 Pull-Ups Minute 3 – [...]

Wtorek 22.05.2018 A. Build to today’s heavy complex of… 1 Pause Front Squat TEMPO 33X1+ 2 Front Squats 110kg B. Take 15-20 minutes to build to today’s 1-RM Power Clean 90kg C. For time: 30 Cal Row 15 Thrusters 60kg 30 Chest-to-Bar Pull-Ups 15 Thrusters 60kg 30 Burpee to target D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring Dip x 1 rep [...]

[...] the receiving position ) 47.5, 47.5, 50, 52.5, 55, 55, 55, 55 B. 3 Sets of: 9cm Deficit Deadlift x 10 reps 55% 105kg Rest 3 minutes D. 3 Sets of: Back Squat x 10 reps 60% 90kg Rest 3 minutes D. 2 sets of: Row 2000/1500 Meters 30 Chest-to-Bar Pull-Ups Run 800 meters 30 Burpees 150 Double Unders REST UNTIL CLOCK REACHES 20min Wynik: 17, 50min [...]