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Wtorek 21.02.2017 A - SIŁA High Hang Snatch 3 x 30, 35, 40, 45, 50 Snatch High Pull from Hang 5 x 40, 45, 50 Rack Pull 5,5,3,3 140, 150, 160, 170 B - WOD AMRAP 12min 20 Pull Ups 20 Front Rack Lunges 40kg 20 Box Jumps 75cm Wynik: 3 rundy + 46 C - GYMNASTIC EMOM 12min 6 Kipping Chest to bar Ciężki trening... najgorsze były box jump. Najwięcej na [...]

Czwartek 23.02.2017 A - SIŁA Overhead Squat 5 x 40, 50, 60, 70 9 x 80 2 x 90 Snatch Balance 3 x 30, 40, 50, 60 B - WOD TEAM OF 2 AMRAP 16min 4 Power Clean 80kg 4 Front Squat 80kg 4 Shoulder to Overhead Complex of: 4 Pull Ups + 3 Chest to bar + 2 Bar Muscle Ups Wynik: 10 rund + 12 C - GYMNASTIC 7 round of: 1min Air Bike 6 Ring Muscle Ups 1min REST [...]

Wtorek 28.03.2017 A - SIŁA A. Every 2min, for 16 minutes (8 sets): 2 Front Squats + Split Jerk *Sets 1-2 – 70-75% 62.5 - 65 *Sets 3-4 – 75-80% 65 - 72.5 *Sets 5-6 – 80-85% 72.5 - 76 *Sets 7-8 – 85-90% 76 - 81 B. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Power Jerk 50, 55, 60, 65, 70, 75, 80 - tylko Power Clean B - WOD [...]

Wtorek 04.04.2017 A - SIŁA Power Clean 1RM 50, 60, 70, 75, 80, 85, 90, 92.5 6 x 1 x 60kg B - WOD For Time: 100 Double Unders 40 Wall Ball 9kg 30 Box Jumps 60cm 40 Toes to Bar 30 Box Jumps 60cm 40 Wall Ball 9kg 100 Double Unders Wynik: 9, 25min C - GYMNASTIC Every 2 min for 8min 13, 16, 18, 12 EMOM 5min 5 Kipping Chest to Bar Nowy PR w Power [...]

Poniedziałek 24.04.2017 A - SIŁA Back Squat 3 x 5 x 107.5kg Push Press 3 x 5 x 65kg B - WOD AMRAP 4min Burpee Box Jumps 60cm REST 2min AMRAP 4min Wall Ball 9kg REST 2min AMRAP 4min Hang Power Clean 50kg Wynik: 61 // 92 // 54 C - Accessory 4 rounds of: 6 Lunge 70kg 8 Seated Kb Press 2 x 24kg Push Press lekko. W siadach brakuję siły w drugiej [...]

Wtorek 25.04.2017 A - SIŁA EMOM 10min 2 Power Snatch 53kg EMOM 7min Squat Snatch 55kg B - WOD TEAM OF 2 In 19min Window Buy In 3 sets of 15 Kb Clean & Jerk 24kg AMRAP 50 Toes To Bar 20 Clusters 60kg 50 Pull Ups 20 Clusters 60kg Wynik: 1 runda + 69 C - Accessory 4 rounds of: 6 Chin Ups 32kg 15m Handstand Walk 3 rounds of: 30 sec Hollow Hold 30 sec [...]

Wtorek 02.05.2017 A - SIŁĄ Back Squat 3 x 5 x 110kg Push Press 3 x 5 x 70kg B - WOD TEAM OF 2 AMRAP 20min Partner A: 10 Pull Ups 15 Push Ups 20 Air Squats Partner B: 15 Thruster 40kg Wynik: 170 C - Accessory 4 rounds of: 8 Lunge 70kg 10 Strict HSPU 2 rounds of: 15 Barbell Rollout 30 sec Hollow Hold +5kg Przysiad dzisiaj o dziwo robiło się lżej [...]

Piątek 02.06.2017 A - SIŁA Power Clean 55kg x 2 60kg x 2 65kg x 2 70kg x 2 x 2 Shoulder Press 4 x 10 x 40kg 15 x 40kg B - WOD For time: 50 Kb Overhead Lunge 24kg 250m Run 50 Toes to bar 250m Run 50 Back Squat 40kg 250m Run 50 Kb Swing 24kg Wynik: 15min C - GIMNASTYKA Strict Toes to bar + 4kg MedBall 6 x 3 EMOM 10min 10 Wall Ball 10kg Pierwsza [...]

Wtorek 06.06.2017 A - SIŁĄ Clean and Jerk 60% - 57,5kg x 2+1 70% - 66kg x 2+1 75% - 71kg x 2+1 80% - 76kg x 2 +1 85% - 81kg x (1+1) x 3 Shoulder Press 55% - 35kg x 5 62,5% - 40kg x 5 67.5kg - 43,5kg x 10, 10, 12 B - WOD AMRAP 15min 15sec 500m Run 20 Deadlift 80kg Wynik: 5 rund +250m C - GIMNASTYKA EMOM 10min 5 Strict Toes to Bar / 13 EMOM 10min [...]

Poniedziałek 12.06.2017 A - SIŁA Power Snatch 65% - 3 x 3 x 45kg Back Squat 75% - 15 x 105kg B - WOD TEAM OF 2 AMRAP 22min 750m Run - together 30 Power Clean 60kg Wynik: 4 rundy + 500m C - GIMNASTYKA 6 rounds of: 1min Ski Erg 5 Ring Muscle Ups 1min rest W tym tygodniu sprawdzanie maksów na 10 powtórzeń i wyliczanie nowych maksów. Celem było [...]

Piątek 16.06.2017 A - SIŁA Power Clean 60kg x 3 x 3 Shoulder Press 48,5kg x 13 B - WOD In 10 min Window 10 - 8 - 6 - 4 - 2 Hang Squat Clean 60kg 10 Burpee over the bar- every round AMRAP 3 Thruster 60kg 5 HR Burpee Wynik: 41 C - GIMNASTYKA Every 2min for 10min Toes to Bar 15, 20, 20, 20, 15 Po wczorajszym dniu dzisiaj było ciężko%-) wynikiem [...]

A. E2MOM for 6min 3-Position Snatch x 1 rep (High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch) E2MOM for 12min: Snatch 1-2 = 3 reps @ 60-65% 42 - 45kg 3-4 = 2 reps @ 70-75% 50 - 52.5kg 5-6 = 1 rep @ 80-85% 56kg - 60kg B. E2MOM for 6min Back Squat x 8 reps - 70% 105kg C. E2MOM [...]

Wtorek 27.06.2017 A. E2MOM for 10min Behind the Neck Press in Split x 5 reps 30, 35, 40, 45, 50 E2MOM for 10min Jump to Split x 4 reps 50, 52.5, 55, 57.5, 60 E2MOM for 6min Split Jerk x 3 reps 65, 75, 85 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk 52.5kg E2MOM for 6min 2 Clean [...]

A. E2MOM for 12min: 3-Position Snatch x 1 rep (High Hang, Mid-Thigh, 2″ Below the Knee ) 30, 35, 40, 45, 47.5, 50 B. E2MOM for 12min Snatch 72.5kg 1-2 = 3 reps 60-65% 43 - 47kg 3-4 = 2 reps 70-75% 51 - 54kg 5-6 = 1 rep 80-85% 58 - 61kg C. E2MOM for 6min Back Squat x 8 reps 70% 105kg D. E2MOM for 6min Romanian Deadlift x 8 reps 80% of 1-RM [...]

Poniedziałek 03.07.2017 A. E2MOM for 6min 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats 55-60% 43,5kg E2MOM for 6min 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 65-70% 47.5kg , 47.5kg, 50kg E2MOM for 6min 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 75-80% 54kg, 58.5kg, 58.5kg B. E2MOM for 8min: Back Squat x 7 reps [...]

Sobota 08.07.2017 A. E2MOM for 12min 2-Position Clean + Jerk (Mid-Thigh, 2″ Below the Knee ) 50, 55, 60, 65, 70, 75 B. E2MOM for 12min Clean & Jerk 1-2 = 3 reps 65-70% 3-4 = 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 * [...]

17.07.2017 A. E2MOM for 6min Snatch Push Press + Overhead Squat 60, 65, 70 E2MOM for 6min High Hang Snatch x 3 reps 50% 37.5kg High Hang Snatch + Hang Snatch 60% 43.5kg E2MOM for 6min Hang Snatch + Snatch 70% 51kg E2MOM for 6min Snatch High Pull + Snatch 80% 57,5kg B. E2MOM for 8min Back Squat x 3 reps 80% 120kg C. 2 rounds of: 800 meter Run 30 [...]

19.07.2016 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps 85% 127,5kg B. Every 90 seconds, for 9 minutes (6 sets): 2″ Deficit Deadlift to Knees x 2 reps 80, 100, 120, 130, 140, 150 C. For time: Three rounds of: 50 Double Unders 12 Hang Squat Cleans 60kg 9 Strict Handstand Push-Ups 9cm Deficit Immediately followed by. . . 100/70 [...]

Piątek 20.07.2017 A. E2MOM for 8min Power Snatch + Overhead Squat x 1 rep 80% 50, 52.5, 55, 57.5 B. E2MOM for 16min Snatch 1-2 = 3 reps 60% 43,5kg 3-4 = 2 reps 70% 50kg 5-6 = 1 rep 80% 57,5kg 7-8 = 1 rep 90% 65kg C. E2MOM for 16min Back Squat x 3 reps 85-90% 127,5kg D. AMRAP 10min 5 Power Snatch 40kg 10 Strict HSPU Wynik: 8 rund E. E. 3 [...]

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 [...]