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[...] mnie DOMSy po piątkowej klacie%-) ciężko nawet piłkę było trzymać.... na siady robię trochę inny program niż mam w Invictusie. Wieksza objetość, a mniejsza intensywność bardziej mi pasuje:-) zarzuty niby lekko z hanga, ale z ziemi z problemami:-P fronty z hspu najciezsze dzisiaj były. 6,7, 8 runde musiałem robić Kippingiem bo juz stricty za [...]

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 [...]

Wtorek 13.11.2018 A. EMOM for 3min No Hook No Feet Snatch x 3 40, 50, 55 E2MOM for 12 minutes Snatch x 1 rep 65, 67.5, 70, 72.5, 72.5, 72.5 - spalony B. 3 sets for max reps of: 60 Seconds of Rowing (for calories) - 22, 22, 21 60 Seconds of Burpees Over the Erg - 16, 16, 18 15-25 Unbroken Chest-to-Bar Pull-Ups - 20, 15, 15 Rest 90 seconds C. [...]

Środa 14.11.2018 A. Take 15 minutes to build to today’s heavy Power Jerk 105kg B. Deadlift 10 reps 50% 90kg 10 reps 60% 115kg 8 reps 75% 142.5kg 5 reps 80% 152.5kg 5 reps 80% 152.5kg C. 3 rounds for time of: 20/15 Calorie Assault Bike 20 Walking Lunge 2 x 24kg Wynik 7,10min When the running clock reaches 12:00… 6 rounds for time [...]

Poniedziałek 19.11.2018 A. Every 90 seconds, for 9 minutes Front Squat x 1 rep 120, 122.5, 125, 127.5 - spalone, 127.5, 127.5 Strict Handstand Push-Ups to 15cm Deficit x 4 B. EMOM for 12 minutes: Clean Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+ 52.5, 57.5, 62.5, 67.5, 72.5, 77.5, 85, 87.5, 90, 92.5, 90, 90 C. [...]

[...] x 60kg Rest 30 seconds 20 Death March 2x32kg Rest 2-3 minutes Przy zarzutach powyżej 90kg już był problem z wejściem pod sztangę. Za wolno było%-) Po siadach musiałem zrobić dłuższa przerwę, bo trochę sponiewierały :-P A WOD jeszcze bardziej. Chesty i Bike za każdym razem w tym samym czasie, tylko burpee w każdej rundzie coraz wolniej mi szły.

Środa 05.12.2018 A. Split Jerk 1 – 55% 62.5kg 2 – 65% 75kg 3 – 75% 85kg 4 – 80% 92.5kg 5 – 85% 97.5kg 6 – 90% 102.5kg 7 – 95% 110kg - spalony B. Deadlift 1 – 10 reps 50% 95kg 2 – 8 reps 60% 115kg 3-5 – 6 reps 75% 142.5kg Rest 2-3 minutes between sets. C. EMOM for 16 minutes: 1min - 15 Calorie Row 2min - 13 Calorie [...]

Piątek 07.12.2018 A. 3 sets of: Bench Press x 6 reps 90, 92.5, 95kg Rest 2 minutes B. 5 rounds for time of: 9 Bar-Facing Burpees 7 Hang Squat Cleans 70kg 5 Box Jumps 75cm (no bounding ) Wynik: 9,55min C. 3 sets of: Dips 12 x 28kg, 10 x 24kg, 8 x24kg Rest 30 seconds Supine GHD Hold x 45 seconds + 15kg Vest Rest 30 seconds Banded Overhead Triceps [...]

Środa 02.01.2018 A. 3 sets of: 2 x 15m Handstand Walk Obstacle Course 10 Strict Pull-Ups 45 second Front-Leaning Rest on Rings 15 Ring Rows Rest 90 seconds B. EMOM for 12 minutes 1min - 12 Bar-Facing Burpees 2min - 12 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 [...]

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 [...]

Sobota 12.01.2019 A. Back Squat 1- 5 reps 70% 105kg 2- 3 reps 80% 120kg 3- 1 rep 85-90% 135kg 4- 10 reps 70% 105kg 5- 10 reps 70% 105kg Rest 2-3 minutes B. AMRAP 12 minutes of: 10 Handstand Push-Ups 12cm Deficit 20 Thrusters 45kg 30 Pull-Ups Wynik: 2 rundy + 35 REST 4 minutes 5 rounds for time of: 10 Deadlifts 100kg 10 Bar Facing [...]

Środa 16.01.2019 A. Complete, not for time: 4 L-Seated Rope Climbs 6 Legless Rope Climbs 8 Rope Climbs B. EMOM for 10 minutes 1min - 15 Deadlifts 100kg 2min - 13-15 Bar Facing Burpees C. 3 rounds of: 21 - 15 - 9 Row or Bike Erg Ski-Erg Assault Bike REST 2min D. 3 sets of: 20 Weighted GHD Hip Extensions x 15kg Rest as needed Tall Kneeling [...]

Piątek 18.01.2019 A. Invictus Friday Challenge AMRAP in 60 seconds of: 5 Pull Ups 5 Toes to Bar Wynik: 4 rundy + 1 B. Build to today’s 3-RM… Pause Front Squat x 3 reps TEMPO - 33X1 110kg C. Every 6 minutes, for 18 minutes 1000 Meter Bike Erg 10 Unbroken Muscle-Ups 10 Unbroken Snatches 60, 55, 50 kg Wynik: 4,10min // 4,12min // 4,20min [...]

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 - [...]

[...] each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2-second pause in the receiving position) 50, 55, 57.5, 60, 65, 65 C. Bench Press Set 1 – 5 reps 50% 60kg Set 2 – [...]

Wtorek 19.02.2019 A. Clean Technique Warm-Up 3 sets of 5 reps Clean Halting Deadlift Clean Pull from Below Knee Muscle Clean Tall Clean Clean from Below Knee 1 set of: 3 Muscle Clean 50kg Rest as needed 1 set of: 3 Power Clean 60kg Rest as needed 1 set of: 3 Clean x 70kg Rest as needed B. E2MOM for 10 minutes Power Clean x 1.1.1 60, 70, 80, [...]

Sobota 23.02.2019 A. Bieganie na bieżni 6 rund 90 sec Bieg- 10-11km/h 60 sec Rest - Marsz B. For time: 20 Goblet Squats 48kg 5 Strict Chest to Bar + 5 Strict Pull Ups 20 Goblet Squats 44kg 5 Strict C2B + 5 Strict Pull Ups 20 Goblet Squats 40kg 5 Strict C2B + 5 Strict Pull Ups 20 Goblet Squats 36kg 5 Strict C2B + 5 Strict Pull Ups 30 Goblet Squats [...]

Środa 13.03.2019 A. 5 sets of: Narrow-Grip Overhead Squat x 3 reps 3311 Rest 2 minutes between sets 40, 45, 50, 55, 60 B. E2MOM for 6 minutes Power Jerk x 1 rep 70, 90, 100 E2MOM for for 6 minutes Split Jerk x 2 reps 80, 90, 100 E2MOM for for 6 minutes Split Jerk x 1 rep 85, 95, 110 C. 2 sets of: 30m Overhead Yoke Carry +20kg Rest 2-3 minutes 2 [...]

Poniedziałek 18.03.2019 A. E2MOM for 6 minutes Snatch Balance x 2 reps 60, 70, 80 E2MOM for 6 minutes Snatch Balance x 1 rep 90, 100, 110 B. 6 sets of: Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch Rest 2 minutes between sets 50, 55, 60, 62.5, 65, 70 C. 8 sets of: Bench Press x 3 reps of 80-90% Rest 90-120 seconds 90, 92.5, 95, [...]

Wtorek 19.03.2019 A E2MOM for 8min Power Clean from Blocks 60, 70, 80, 85 E2MOM for 10min Clean from Blocks 60, 70, 80, 85, 90 E2MOM for 6min 3 Clean High Pull from Blocks 70, 70 B. 3 rounds for time of: 15 Front Squats 60kg 20 Box Jump-Overs 60cm Wynik: 4,59min Rest 3 minutes 3 rounds for time of: 500 Meter Run 25 Toes-to-Bar Wynik: 9,36min C. [...]