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 [...]
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 [...]
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 [...]
Środa 15.08.2017 A. 3 sets of: Tall Jerks x 3 reps 20, 30, 30 Rest 60 seconds 3 sets of: Drop to Split x 6-8 reps 30, 40, 50 Rest 60 seconds B. 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 [...]
Wtorek 29.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 35, 40 B. 3 sets of: 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, [...]
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 [...]