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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 [...]

Środa 15.11.2017 A. EMOM for 15 minutes: Split Jerk x 1 rep 70-80% 70 - 80kg B. E2MOM for 8 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 75% 135kg C. EMOM for 21 minutes: Minute 1 – 15 Burpees Minute 2 – 30 Double Unders Minute 3 – 10 Dumbbell Thrusters 22.5kg Split i martwy lekko. WOD też w [...]

Piątek 24.11.2017 A. Back Squat 1 – 5 reps 70-75% 100kg 2 – 3 reps 75-80% 108kg 3 – 1 rep 80-85% 116kg 4 – 5 reps 75-80% 108kg 5 – 3 reps 80-85% 116kg 6 – 1 rep 85-90% 130kg Rest 2-3 minutes between sets. B. 15min to find 2-RM Hang Snatch 40, 45, 50, 55, 60, 65 68 x 1 C. "Freedom Sauce" AMRAP in 3 minutes 21 [...]

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 [...]

Poniedziałek 28.11.2017 A. 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 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, [...]

Środa 29.11.2017 A. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 80-85% 80, 82.5, 85 B. E2MOM for 10 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 107.5kg 3 – 4 reps 70% 125kg 4 - 2 reps 80% 145kg 5 – 2 reps 85% 152.5kg C. EMOM 24min 1 - 10 Burpee Box Jumps Over 60cm 2 - 30 Double Unders + 12 Kb Swing 32kg 3 - [...]

Sobota 02.12.2017 A. E2MOM for 12 minutes Power Clean from Blocks x 1.1.1 60, 65, 70, 80, 85, 87.5 B. 4 sets of: 3 Clean Pull 100kg C. TEAM OF 2 AMRAP 9min A - DT 50kg 12 Deadlift 9 Hang Power Clean 6 STO B - 10 Down Up REST 3min For time: 60 Over Unders 50 Synchro Push Ups 60 Push Press 50kg 50 Synchro Air Squats 60 Front Squats 60 Over Unders [...]

Środa 06.12.2017 A. E2MOM for 16 minutes Split Jerk x 1 rep 85-90% 85, 85, 85, 85, 90, 90, 90, 90 B. 3 sets of: Jerk 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 [...]

Piątek 08.12.2017 A. Back Squat 1 – 4 reps 75% 108.5kg 2 – 3 reps 80% 116kg 3 – 2 reps 85% 123.5kg 4 – 1 rep 90-95% 130kg 5 – Max Reps 80% 116kg x 13 Rest 3 minutes between sets. B. In 10 minutes build Snatch x 1.1.1 (2-3 second reset between reps) 40, 45, 50, 52.5, 55, 57.5, 60 10 - 20min Snatch x 1.1 40, 45, 50, 55, 60, 65 20 [...]

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 [...]

Czwartek 04.01.2017 A. Build to 85-90% of your 1-RM Clean 50, 60, 70, 75, 80, 85, 90 E2MOM for 16 minutes Clean + 3 Front Squats 80-85% 1-RM Clean B. 4 sets for max reps of: 30 seconds of Power Cleans Rest 60 seconds Set 1: 55% - 55kg 14 Set 2: 60% - 60kg 13 Set 3: 65% - 65kg 12 Set 4: 70% - 70kg 8 C. AMRAP in 16 minutes of: 60/40 [...]

Środa 17.01.2018 A. Every 90 seconds, for 12 minutes Clean + Front Squat @ 85% of your 1-RM Clean 85kg B. For time: 21 Thrusters 40kg 15 Thrusters 55kg 9 Thrusters 70kg Wynik: 4,30min C. For time: 120 Calorie Row 60 Toes-to-Bar 30 Ground to Overhead 60kg 15 Muscle-Ups Wynik: 16.40min D. EMOM for 6 minutes 1 – Hollow Body Bounces x 50 reps [...]

Sobota 20.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 5 x 50, 70 3 x 90, 110 1 x 120, 130, 138.5 EMOM for 6 minutes: Back Squat x 1 rep 90-92% 131, 131, 132.5, 132.5, 133.5, 133.5 B. Build to today’s 1-RM Snatch from 2″ Below the Knee 60kg EMOM for 12 minutes: Snatch x 1 rep today’s heavy from below the knee 60kg C. [...]

Wtorek 23.01.2018 A. For max reps: 80kg Push Press - 3 Rest 60 seconds 70kg Push Press - 6 Rest 60 seconds 60kg Push Press - 10 Rest 60 seconds 50kg Push Press - 15 Tempo 10X3 B. 3 sets of: 8 Decline Dumbbell Bench Press 2 x 24kg 30X1 8 Landmine Rows x 25, 25, 30 21X0 Rest as needed C. TEAM OF 2 AMRAP 23min 29 One Hand Kb Thruster 24kg 29m [...]

Środa 24.01.2018 A. Every 90 seconds, for 15 minutes Clean + Front Squat 90% of 1RM 90kg B. 4 sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes 60, 70, 80, 85 C. AMRAP 20min 500 Meter Row 40 Wall Ball Shots 9kg 30 Alternating Dumbbell Snatches 22.5kg 20 Handstand Push-Ups Wynik: 2 rundy + 46 D. EMOM for 6 minutes 1 – Straight Leg Bottom [...]

Piątkowy trening zupełnie nie udany. Gorączka itd i nie ma co opisywać. Sobota 28.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 138.5kg EMOM for 6 minutes: Back Squat x 2 reps 85-88% 125kg B. Hang Snatch + Snatch 40, 45, 50, 55, 57.5, 60, 62.5 C. TEAM OF 4 AMRAP 10min 21 Front Squat 60kg 21 Thruster 60kg 21 STO 60kg then [...]

Piątek 02.02.2018 A. E2MOM for 20 minutes: Clean & Jerk x 1 rep Loads per set – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+% 60, 65, 70, 75, 80, 85, 90, 92.5, 93.5, 95 B. Strict Overhead Press 4 reps - 42.5kg 3 reps - 50kg 2 reps - 55kg 1 rep - 60kg 1 rep - 65kg 1 rep -70kg C. EMOM for 15min 1: 10 Cal Row 2: 15 Toes-to-Bar 3: 12 Thrusters 50kg D. 3 [...]

Wtorek 06.02.2018 A. For time: 20 Shoulder to Overhead 60kg 25 Shoulder to Overhead 50kg 30 Shoulder to Overhead 40kg B. 3 sets of: 8 - 1-1-2 Dumbbell Bench Press 2 x 20kg https://www.youtube.com/watch?v=Tb_NZDKGkvI Rest 90 seconds 10 Single-Arm Dumbbell Row 36kg TEMPO 2111 Rest 90 seconds C. AMRAP 6min 10 Power Snatches 40kg 30 [...]

Sobota 10.02.2018 A. EMOM for 6 minutes: Back Squat x 1 rep 130, 132.5, 132.5, 135, 135, 135 B. 4 round of: 30 sec Power Snatch 50kg 1min REST C. For time: 0 - 10min Run 1200m 10 - 14min 50/30 Calorie Assault Bike 14 - 20min Three rounds for time of: 15 Overhead Squats 50kg 15 Toes-to-Bar 20 - 24min 50/30 Calorie Assault Bike 24min - .... For [...]

Poniedziałek 12.02.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 2 reps 20, 20 E2MOM for 4 minutes Snatch Push Press + Overhead Squat x 2 reps 60, 80 Every 90 seconds, for 3 minutes High Hang Snatch x 2 reps 50-65% 40, 47.5 Every 90 seconds, for 3 minutes Hang Snatch x 1 rep 65-75% 50, 55 Every 90 seconds, for 6 minutes Snatch x [...]