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[...] D. 3 rounds of: 30m Farmer Carry 36kg (Left) 10 Ring Dips 12kg - 2111 30m Farmer Carry (Right) Dzisiejszy trening był lżejszy w porównaniu do poprzednich poniedziałków ;-) Na bieganiu za bardzo nie spinałem się. thrustery i t2b dzielone 20 / 10. na linie 4 i 5 powtórzenie zawsze ciężko. Zmieniony przez - VVizard89 w dniu 2017-07-17 19:08:58

Piątek 28.07.2017 A. E2MOM for 10min Power Snatch + Overhead Squat 50, 55, 60, 62, 63 B. E2MOM for 16min Snatch 1-2 = 3 reps 60-65% 43-47kg 3-4 = 2 reps 70-75% 51 - 55kg 5-6 = 1 rep 80-85% 58 - 61kg 7-8 = 1 rep 90-95% 65 - 68kg - 2 nie udane C. 3 rounds for time of: 25 Pull-Ups 15 Strict Handstand Push-Ups 30m Single-Arm KB Overhead Walking [...]

Wtorek 01.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 30, 35 B. E2MOM for 6min Hang Clean + Clean + Jerk 60, 70, 70 E3MOM for 15min Clean & Jerk x 3 reps 70, 70, 70, 70, 80 C. E2MOM for 6min Clean Pull x 3 reps 90, 100, 110 D. E2MOM for 24min Station 1 – 15/12 Calorie Row + 15 Burpees Over the Erg Station 2 – 5 Muscle-Ups + 6 Ground to [...]

[...] Drop to Split x 4-6 reps 40 C. E2MOM for 20min Clean & Jerk x 1 rep 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90 D. Every 10 minutes, for 30min 30 Calorie Row 20 Burpees over the bar 20 Thrusters 40kg 20 Calorie Assault Bike Ten WOD mnie "zabił"%-) W planie miało być 40min, ale 4 rundę odpuściłem:-P wczoraj był WOD dłuższy niż zakładał plan. Po za [...]

Poniedziałek 04.09.2017 A. TEAM OF 2 15 Ring Muscle Ups 100 Thruster 30kg 100 Push Ups 15 Ring Muscle Ups 100 Overhead Squats 30kg 100 Toes to Bar 15 Ring Muscle Ups Time Cap 20min Wynik: 19, 30min Ten tydzień to będzie DELOAD. Jeszcze po sobocie lekkie bolesności, trochę spięć. Jak na dzisiaj tyle wystarczyło ;-)

Środa 06.09.2017 A. Every 10min for 40min 80 Double Unders 20 Wall Ball 9kg 15 Chest to Bar 10 Burpee Box Jump Overs 60cm 30 / 20 Cal Air Bike B. 3 sets of: 8 Kb Bench Press 2 x 24kg Ring Dips 10, 8, 8 TEMPO 21X1 Trening podobny do tego z poprzedniego tygodnia. Znowu mnie "zabił". Każda runda zrobiona w okolicach 5min. 1 i 2 runda po 30 cal na [...]

[...] clock reaches 24:00… For time Run 800 Meters 10 Rope Climbs Run 800 Meters Wynik: 5,02 // 7,22 // około 13min Siady o wiele lżej w porównaniu do poprzedniego tygodnia. Split Jerk bardzo dobrze, stabilnie i lekko;-) Najcięższy był ostatni WOD. Ciężko było trzymać się na linie po martwych. Trochę czasu mi to zajęło %-) Jutro trzeba wypocząć;-)

Wtorek 03.10.2017 A. E2MOM for 16 minutes Clean Lift-Off with Pause at Knees + Power Clean + Front Squat 60, 65, 70, 75, 80, 85, 90, 92.5 B. 4 sets of: 16 Front-Racked Alternating Reverse Lunges x 50kg Rest 90 seconds C. Every 8 minutes for 24 minutes for times: Row 1000 Meters 20 Toes-to-Bar 20 Push Press 60kg Wynik: 6.30 // 7.30 // 8.00min [...]

W sobotę był trening ;-) Sobota 16.10.2017 A. E2MOM for 20 minutes Power Clean + 3 Front Squats + Jerk 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 95 B. TEAM OF 2 A: 30 Wall Ball 12 Ring Muscle Ups 14 Squat Clean 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 [...]

[...] (5 sets): Snatch x 1 reps 90+% C. TEAM OF 2 AMRAP 6min 6 Burpee 30 Double Unders REST 1min AMRAP 7min 6 Burpee 12 Kb Swing 24kg REST 1min AMRAP 8min 30 Burpee over the bar 40 Clean and Jerk 40kg D. 3 sets of: Glute-Ham Raises x 8-10 reps 2011 Rest 60 seconds 3 Minutes of Banded March Rest as needed E. 3 sets of: 30m Suitcase Carry (Left) [...]

Poniedziałek 13.11.2017 Barbell Warm-Up (5 reps of each, two times through the complex) Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee Repeat with 40kg for two sets of 3 reps. A. 4 sets of: Hang Snatch from blocks x 3 reps [...]

Poniedziałek 20.11.2017 A. 1 set of 5 reps empty barbell then 2 sets of 3 rep 40kg Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee B. 4 sets of: Hang Snatch x 2 reps 75-80% 55, 55, 57.5, 60 3 sets of: Snatch x 1 rep 85% 62.5kg [...]

[...] Dips x 3 reps 95-100% 100 C. E2MOM for 10 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 80% 144kg 5 – 2 reps 90% 162kg D. Every 90 seconds, for 9 minutes Speed Deadlift x 3 reps 75% 135kg E. Team of 2 AMRAP 20min 30 Double Unders 10 Thruster 40kg 15 Burpee 10 Toes to bar *alternate

Sobota 09.12.2017 A. E2MOM for 16min Clean above knee + Jerk 60, 65, 70, 75, 80, 82.5, 85, 90 - nie udane B. TEAM OF 2 For time: 50 Wall Ball 20 Thrusters 50kg * unbroken AMRAP 10min A - 20 Toes to Bar B - 10 Overhead Lunge 50kg + 10m Handstand Walk AMRAP 10min 40 Burpee Box Jump 14 Power Snatch + Hang Power Snatch 50kg W 1 WOD każda osoba [...]

Wtorek 26.12.2017 A. 6 sets of: Front Squats x 5 reps 31X1 60, 70, 80, 90, 100 4 x 105kg B. 4 sets of: 60 seconds of Stiff Leg Deadlift 50kg Rest 60 seconds 8 - 10 DB Powell Raise 5-8kg Rest 60 seconds Side Plank Hold x 60 seconds each side Rest 60 seconds C. Every 8 minutes, for 32 minutes 40 Calories of Assault Bike / Ski Erg 15 Burpee Box [...]

[...] One Arm KB Russian Swing 24kg c - 16 HR Push Ups then 30 Front Squat 70kg 40 Front Rack Kb Squat 50 Overhead Kb Lunge REST 5min 9 rounds of: 40sec ON 20sec OFF a - Toes to bar b i c - Front Rack Hold D. 3 sets of: 12 Triceps Pushdown Rest 60 seconds 8 Kettlebell Biceps Curls 24kg Rest 60 seconds Ostatni trening w tym roku do najcięższych nie [...]

Wtorek 09.01.2018 A. For max reps: Push Press 70kg Rest 60 seconds Push Press 60kg Rest 60 seconds Push Press 55kg Rest 60 seconds Push Press 50kg TEMPO 13X1 B. 3 sets of: Dumbbell Strict Press x Max Reps 2 x 16 - 25, 21 2 x 12kg - 16 Push-Ups x Max Reps 30, 20, 12 Toes-to-Bar x Max Reps 30, 23, 20 Rest 90 seconds C. 3 sets 7 min Window [...]

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

Sobota 04.03.2018 A. 3 sets of: 15 Push Ups Rest as needed 10 Strict Pronated Grip Pull-Ups Rest as needed 10 Hollow Rock + 10 Arch Rock Rest as needed B. 5 sets of: Push Press x 3 reps 40, 50, 60, 70, 80 C. Back Squat 1 – 5 reps 70-75% 102kg 2 – 3 reps 75-80% 110kg 3 – 1 rep 80-85% 117.5kg 4 – 5 reps 75-80% 110kg 5 – 3 reps 80-85% [...]

Poniedziałek 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: [...]