after

[...] for 15 minutes 3-Position Snatch (high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch) 50, 55, 60, 65, 67.5 - nie udane... B. 5 sets of: Bench Press x 2 reps TEMPO - 21X1 90, 95, 100, 100, 100 Rest 90 seconds Kettlebell Bulgarian Split [...]

[...] 2 reps 75-80% 5-6 = 1 rep 85-90% C. TEAM OF 3 For time: 50 Squat Clean 90kg 60 Muscle Ups 90 Front Squat 80kg 100 Strict HSPU 140 Thruster 50kg 150 Chest to Bar Pull Ups * after each exerciese 250m Run together Time Cap: 5min after winner Jak zawsze to bywa Cleany lepiej w trakcie WODa mi wchodziły niż przed%-) z tych 50 SQ Clean zrobiłem około [...]

[...] 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 Set 7 – 70kg Set 8 - 75kg C. Every 3 [...]

Sobota 07.10.2017 TEAM OF 4 For time: 1000 Power Clean 60kg * after Power Clean do 6 Wall Ball Time Cap: 60min Wynik: Około 50min Nie lubię takich treningów... są nudne, nie ciekawe i łatwo o kontuzję....od początku do końca dzielone po 5. W sumie wyszło po 250 Power Clean i 300 Wb na osobę%-) Gdy ktoś zrobił 5 PC od razu robił 6 WB. W tym samym [...]

[...] 72.5, 75kg 4-6 – 75-80% 75, 77.5, 80kg 7-8 – 80-85% 80, 82.5, 85 B. 4 sets of: Front-Racked Barbell Bulgarian Split Squats x 4-6 reps 30X1 50, 55, 60, 65 Rest 45 seconds after each leg Rest 90 seconds C. 4 rounds for time: 20/15 Calorie Bike 10 Strict Handstand Push-Ups to 4″/2″ Deficit 20 Chest-to-Bar Pull-Ups 40 Air Squats 20/15 Calorie [...]

Rozważam, czy nie wydrukować Twojego 'before and after' i walnąć na ścianę Ciśniesz dalej ;)

Poniedziałek 28.11.2016 A - WOD TEAM of 2 AMRAP 21min 21 - 21 - 18 - 18 - 15 - 15 - 12 - 12- 9 - 9 Thruster 40kg 10 Burpee after each set of Thruster Wynik: 1 runda + 91 B - GYMNASTIC EMOM 5min 10 Strict Toes To Bar Wszystkie thrustery unbroken. Nie męczyło mnie to za bardzo. Nogi i triceps trochę się spompowały. Dużo rozciągania i mobilizacji [...]

[...] 20kg Hollow Hold Med Ball Clean Arch Rock B: Time Cap 13min 5 round for time: 2 Squat Clean 90kg 18 Burpee C - WOD 2 Bar Muscle Ups 10-9-8-7-6-5-4-3-2-1 Handstand Walk 10m after each Muscle Ups set Poczucie przed treningiem słabe.Jakieś osłabienie czułem. A jak zobaczyłem WOD- a to już w ogóle nie chciało mi się go robić. Nie bardzo lubię takie [...]

Sobota 25.02.2017 A - WOD TEAM OF 3 A: 30 rounds of: 3 Deadlift 80kg 5 Burpee over the bar Time Cap. 2min after winner REST 4min B: AMRAP 15min 50 Synchro HR Push Ups 50 Hang Power Clean 60kg 50 Synchro Air Squats 50 Front Squat 60kg Jak na zakończenie tygodnia taki trening w zupełności wystarczył:-)

A - WOD TEAM OF 2 A: Double DT 50kg 12 Deadlift 9 Hang Power Clean 6 Push Jerk *after each round 7 Burpee synchro Time Cap 15min REST 6min B: AMRAP 12min 120 Wall Ball 9kg 100 Chest to Bar 80 Box Jump Overs 75cm 60 Toes to bar 40 Strict HSPU Nic ciekawego dzisiaj ;-) trochę źle rozpisany trening. teraz można odpocząć.... do wtorku :-)

[...] Ball 5 Burpee *alternate REST 5min B: 50 Hang Power Clean 50kg 50 Toes to Bar 50 Box Jump Over 60cm 50 Shoulder to Overhead 50kg *before each exercise 10 Synchro Burpee *after each exercise 250m Run together REST 5min C: For time: 50 Thruster 50kg 250m Run Najciekawsza była część B;-) W pierwsze każdy z partnerów musiał wykonać po 4 rundy. [...]

[...] for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 75% 75kg 4-6 – 80% 80kg B. 3 sets of: 6 Front-Racked Barbell Bulgarian Split Squats 30X1 50, 55, 60 Rest 45 seconds after each leg Rest 90 seconds C. 3 rounds for time of: Row 300 Meters 12 Strict Handstand Push-Up Assault Bike 20/15 Calories 12 Chest-to-Bar Pull-Ups Rest 5 minutes and [...]

Poniedziałek 25.09.2017 A. Every 45 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 92-94% 4 x 110kg 4 x 112.5kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 42.5, 45 E2MOM for 6 minutes 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM 45 - 48.5kg E2MOM for 6 minutes 1 Snatch Pull + 1 Power Snatch + 1 [...]

[...] 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 Handstand Push-Ups 100 Double-Unders Wynik: 26,24min W końcu [...]

[...] x 24kg For time: 30 Dumbbell Z-Presses 85% of today’s 3-RM 2 x 20kg B. 4 sets of: 6 Front-Racked Barbell Bulgarian Split Squats x 45, 50, 55, 55 TEMPO 30X1 Rest 45 seconds after each leg 6 Weighted Chest-to-Bar Pull-Ups x 8kg TEMPO 21X0 Rest 90 seconds C. 3 sets of: 6 Landmine Rows x 30, 35, 35 2111 Rest as needed 30m Suitcase Carry (Left) [...]

[...] Bench Press 3RM TEMPO - 21X1 80, 85, 90, 100 Rest 90 seconds Front-Foot Elevated Split Squat x 10 reps each leg 2 x 32kg KB Rest 45 seconds between legs, and 90 seconds after completion 1 set of: Bench Press x Max reps of today’s 3RM 100kg x 4 Rest 2 Minutes Dumbbell Walking Lunge Drop Set x 20.20.20 steps 2x32kg + 15kg Vest 2x32kg 2x24kg C. [...]

[...] Bench Press x 2 TEMPO - 21X1 100kg Rest 90 seconds Front-Foot Elevated Split Squat x 10 reps each leg 2 x 32kg + 15kg VEST Rest 45 seconds between legs, and 90 seconds after completion 1 set of: Bench Press x Max reps of today’s working weight 4 x 100kg Rest 2 Minutes Dumbbell Walking Lunge Drop Set x 20.20.20 steps 2 x 32kg + 15kg Vest C. [...]

[...] 3 minutes, for 15 minutes 2-Position Snatch (mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch) 50, 55, 60, 65, 70 B. Take 15-20 minutes to build to today’s 2-RM Bench Press 110kg C. AMRAP 6min Burpee Muscle-Ups Wynik: 30 D. 4 sets of: 16 Front-Racked [...]

[...] w skuteczność Wing Chun i tradycyjnych styli. Jak sam powiedział w na łamach Black Belt magazine: "I'd gotten into a fight in San Francisco with a Kung-Fu cat, and after a brief encounter the son-of-a-bitch started to run. I chased him and, like a fool, kept punching him behind his head and back. Soon my fists began to swell from [...]

[...] that he held to be true for all of his students. In other words, he held that there were universal truths in terms of combat. Bruce Lee arrived at this conclusion after spending hundreds of hours sifting through hundreds of techniques until he found the ones that were applicable scientifically to ALL human beings. Look again at the [...]