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Wtorek 26.07.2017 A. E2MOM for 6min Behind the Neck Press in Split x 5 reps 40, 45, 50 B. E2MOM for 10min Jump to Split x 4 reps 40, 50, 55, 60, 65, C. E2MOM for 12min Clean and Power Jerk x 1 rep 85-90% 80, 80, 82.5, 82.5, 85, 85 D. TEAM of 2 AMRAP 13min 22 Cal Row 22 Power Clean 50kg 22 Cal Air Bike 22 Toes to Bar E. EMOM 7min 8 Strict Toes to [...]

Środa 02.08.2017 A. E2MOM for 16min Back Squat x 3 reps 85% 127.5kg B. Deadlift 8 reps 50% 90kg 6 reps 60% 108kg 4 reps 70% 126kg 2 reps 80% 144kg 2 reps 90% 162kg C. EMOM for 21 minutes: Minute 1 – 30sec Assault Bike Minute 2 – 5 Dumbbell Burpee Box Step Overs 2 x 24kg Minute 3 – 30 Double-Unders + 10 Toes-to-Bar Immediately [...]

Piątek 04.08.2017 A. E2MOM for 10min: Power Snatch + Overhead Squat x 1 rep 50, 55, 57.5, 60, 65 B. E2MOM for 16min Snatch x 1 50, 55, 57.5, 60, 62.5, 65, 67.5, 72.5 - nie udane C. E2MOM for 8min Front Squat x 3 reps 85-90% 102.5, 105, 107.5, 107.5 D. 3 rounds for time of: 7 Deadlifts 60kg 6 Cleans 60kg 5 Snatches 60kg 7 Pull-Ups 6 Chest-to-Bar [...]

[...] E3MOM for 12min Clean & Jerk x 2 reps 80-90% 75, 77.5, 80, 82.5 E2MOM for 12min Clean & Jerk 90+% 85, 87.5, 90, 92.5 C. TEAM OF 3 For time: 1400m Run together 200 Chest to bar 200 Push Ups 200 Box Jumps Over 60cm 200 Toes to Bar 1400m Run together WOD długi, męczący, ale daliśmy radę :-) cieszy mnie fakt, że 92.5 weszło. a 95kg znowu nie mogłem [...]

Poniedziałek 21.08.2017 A. E2MOM for 8min 2-Position Snatch 70-80% 50, 52.5, 55, 57.5 E2MOM for 16min Snatch 1-3 = 2 reps @ 65-75% 50 - 55kg 4 = 1 rep 75-80% 57.5kg 5 = 1 rep 80-85% 62.5kg 6 = 1 rep 85-90% 65kg 7 = 1 rep 90-93% 67.5kg 8 = 1 rep 93-95% 70kg - nie udane B. E2MOM for 14min Front Squat 1-3 = 3 reps 70% 87.5kg 4-5 = 2 reps [...]

Sobota 03.09.2017 TEAM OF 3 A: 9 rounds for time: 15 Toes to Bar 10 Kb Snatch 24kg 15 Wall Ball 9kg *alternate B: 180 Double Unders 30m Handstand Walk 60 Chest to Bar 30m Handstand Walk 30 Squat Snatch 60kg 30m Handstand Walk C: 21 Clean 70kg Ring Muscle Ups Box Jumps 100cm 15 Clean 90kg Ring Muscle Ups Box Jumps 88cm 9 Clean 100kg Ring Muscle [...]

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 %-)

Poniedziałek 18.09.2017 A. Every 30 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week. 107.5kg B. E2MOM for 8 minutes Muscle Snatch x 2 reps 35, 40, 45, 45 E2MOM for 10 minutes Power Snatch x 2 reps 75% of 1-RM Snatch 56kg C. TEAM OF 2 In 14min Window: Buy In: 30 Burpee Synchro then A: [...]

Poniedziałek 18.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 x 20kg 1 x 40kg B. Every 2 minutes ... Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 65, 67.5 C. E2MOM for 12min Back Squat 1 – 5 reps [...]

Czwartek 04.01.2017 A. Build to 85-90% of your 1-RM Clean 50, 60, 70, 75, 80, 85, 90 E2MOM for 16 minutes Clean + 3 Front Squats 80-85% 1-RM Clean B. 4 sets for max reps of: 30 seconds of Power Cleans Rest 60 seconds Set 1: 55% - 55kg 14 Set 2: 60% - 60kg 13 Set 3: 65% - 65kg 12 Set 4: 70% - 70kg 8 C. AMRAP in 16 minutes of: 60/40 [...]

Piątkowy trening zupełnie nie udany. Gorączka itd i nie ma co opisywać. Sobota 28.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 138.5kg EMOM for 6 minutes: Back Squat x 2 reps 85-88% 125kg B. Hang Snatch + Snatch 40, 45, 50, 55, 57.5, 60, 62.5 C. TEAM OF 4 AMRAP 10min 21 Front Squat 60kg 21 Thruster 60kg 21 STO 60kg then [...]

Wtorek 20.02.2018 A. E2MOM for 10 minutes 3-Position Snatch 60-65% of 1-RM Snatch - 2 sec Pause 40, 42.5, 45, 47.5, 50 EMOM for 5 minutes: Power Snatch x 4 reps 50-55% of 1-RM Power Snatch 40kg B. 2 rounds for time: 60 Wall Ball Shots 9kg 20 Chest to Bar Pull Ups 20 Dumbbell Thrusters 22.5kg 20 Toes to Bar 100 Double Unders Rest 5 minutes [...]

[...] on the plate REST 1min Window 6min A - 10 Cal Bike B - 20 Reverse Lunge D. 3 sets of: 10 Strict Deficit Handstand Push Up x 12cm Rest 2 minutes Od soboty wieczór męczy mnie gorączka...o ile pierwsza cześć WODa poszła bardzo dobrze. Kolejne były już walką o przetrwanie %-) Za to rwania bardzo bardzo udane ;-) mimo osłabienia tutaj była moc :-P

Poniedziałek 26.03.2018 A. E2MOM for 20 minutes Hang Snatch + Overhead Squat 45, 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70 B. 5 sets of: 10 x Supinated-Grip Bent-Over Barbell Row x 50, 55, 60, 60 TEMPO 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds C. TEAM OF 2 For Time: 75 Double Unders / 25 Toes to Bar 75 Double [...]

Sobota 06.05.2018 A. E2MOM for 24 minutes Clean & Jerk x 1 rep 50, 55, 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 92.5 B. TEAM OF 2 For time: 75 Burpee over the bar TC: 4min REST 1min AMRAP 4min Strict Press 40kg REST 1min For time: 4 laps Run TC: 4min RES 1min AMRAP 4min Toes to bar REST 1min For time: 100 HR Push Ups TC: 4min REST 1min AMRAP 4min [...]

[...] praktycznie nowego. Chyba nikt go nie używa%-) sztangi, drążki mega śliskie. mimo użycia skórek i magnezji ciężko było utrzymać się na drążku ;-) WODa robiłem powoli i bardziej regeneracyjnie, że tak powiem :-P zamiast airbike był schwinn bike. Na tym biku o wiele łatwiej wbija się kalorie. 20cal zajmowało mi 40 sekund i do tego schodzi się [...]

[...] 9-10 = 95, 97.5kg B. In 5min Window: 15 - 12 - 9 Thruster 50kg Toes to Bar Box Jump Over 60cm Wynik: 3,37min In 5min Window: Find max Clean and Jerk * 5 Burpee over the barbell before each attempt 97.5kg C. EMOM 12min 1min - 6 Ring Muscle Ups 2min - 10 Toes to Bar 3min - 8m Handstand Walk 3 WOD eliminacyjny poszedł bardzo dobrze ;-) do tego [...]

[...] 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 minutes C. 3 sets of: Back Squat x 8 reps 77.5% 116kg Rest 2-3 minutes D. TEAM OF 2 3 rounds of: A - 10 Power Snatch 50kg 15 Burpee over the bar B - 500m Run then AMRAP 40 Toes to Bar 20 Reverse Overhead Lunge 50kg

Wtorek 21.08.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 25 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 35 E2MOM for 10 minutes (Snatch Balance + Overhead Squat) x 2 reps 50, 60, 70, 80, 90 B. Every 90 seconds, for 6 minutes (4 sets): Snatch + Hip Snatch 60, 62.5, 65, 67.5 - hip snatch nie udany [...]

Wtorek 04.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 25, 30 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 32.5, 40 EMOM for 8 minutes (Snatch Balance with a pause 3sec ) x 1 rep 40, 50, 60, 70, 75, 80, 85, 95 B. E2MOM for 6 minutes Snatch High Pull + Snatch + Overhead Squat x 1 rep 60% of 1-RM Snatch [...]