[...] 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 AMRAP 5min A: 7 HR Burpee B: 8 Kb Snatch from ground 24kg C & J do 90 kg w miarę lekko wchodził. 90 już nie byłem w stanie wrzucić... Za to WOD bardzo dobrze poszedł ;-) mega ciężko było. W końcu odpoczynek ;-)
[...] 15 Shoulder to Overhead 40kg *alternate exercise ** unbroken Wynik: 5 rund + 37 D. EMOM for 9 minutes 1 – 30 seconds of L-Sit Lifts on Box 2 – V-Ups x 15 3 – Strict Toes to Bar x 10 Dzisiaj brak mocy na snatch i frontach. Mimo, że nic nie boli, żadnych DOMSów i innych dolegliwości. Za to WOD poszedł bardzo dobrze %-) Może jutro będzie lepiej:-P
Wtorek 19.09.2017 A. E2MOM 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 [...]
Piątek 29.09.2017 A. Take 15 minutes to build to a heavy Snatch 50, 52.5, 55, 57.5, 60, 62.5, 65 B. Build to today’s 3-RM Pause Front Squat @ 32X1 110kg E2MOM for 10 minutes Front Squat x 4 reps @ 85% of 1-RM Front Squat 106kg C. AMRAP 10min 10 Burpee Box Jump-Overs 60cm 15 Toes-to-Bar 20 Wall Ball Shots 9kg Wynik: 4 rundy + 13 D. 3 sets of: 6 [...]
[...] Squat 40kg 60 Shoulder to Overhead 40kg 60 Thruster 40kg Time Cap 9min B. AMRAP 7min 3 Hang Power Clean + 2 Front Squat + 1 Push Jerk 80kg C. AMRAP 5min Burpee over the bar and partner C. 6 Pull Ups x 32kg, 21 x CC 6 Ring Dips x 32kg, 21 x CC Na cleanch była dzisiaj moc :-P i w technice i treningu dobrze wychodziło. Same WODy nie były [...]
Poniedziałek 23.10.2017 A. Every 30 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 90% 107.5kg B. E2MOM for 6 minutes Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes High Hang Snatch x 2 reps 70+% 52.5, 55, 57.5 E2MOM for 6 minutes Hang Snatch x 1 rep 80+% 60, 62.5, 62.5 E2MOM for 10 minutes Snatch x 2 reps 85+% 62.5, 65, 65, [...]
[...] 28.10.2017 A. Hang Clean + Clean + Jerk 60, 65, 70, 75, 80, 85, 90 B. TEAM OF 3 A: For time: 22 - 16 - 12 Thruster 60/50kg Power Clean 60kg/50kg 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 [...]
Sobota 25.11.2017 A. E2MOM for 12 minutes Power Clean & Jerk x 1.1 80-90% 80, 82.5, 85, 87.5, 90, 90 B. 5 sets of: Clean Deadlift x 5 reps 90, 100, 110, 120, 130 C. TEAM OF 2 For time: 100 Thrusters 40kg 80 Synchro Toes to Bar 50 Down Up D. 4 sets of: Single-Arm Dumbbell Press 4 x 32 6 x 24,24,24 Rest 45 seconds 12 Sngle-Arm Dumbbell Rows 36kg [...]
[...] Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 set of 5 reps with empty bar 2 set of 3 reps 40kg B. 4 sets of: Hang Snatch x 2 reps 80-85% 60, 61, 62.5, 63.5 3 sets of: Snatch x 1 rep 90% 65, 65, 67.5 C. E2MOM for 10 minutes Back Squat 1 – 5 [...]
[...] for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang) 75kg D. TEAM OF 2 7 rounds each: 10 Chest to Bar Pull Ups 10 Wall Ball 9kg 10 Deadlift 70kg 10 Ring Dips * exercise alternate Nie typowo, bo 4 dzień treningowy z rzędu. Mimo to siady weszły w miarę lekko. Rwanie natomiast bardzo słabo... WOD to nieźle mnie spompował %-)
Poniedziałek 04.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 sets of 25kg 2 sets of 40kg B. 4 sets of: Power Snatch x 1 reps 75-80% 55, 57.5, 60, 60 3 sets of: Snatch x 1 rep 90% 65, 67.5, 70 C. E2MOM for [...]