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  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 18.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 x 20kg 1 x 40kg B. Every 2 minutes ... Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 65, 67.5 C. E2MOM for 12min Back Squat 1 – 5 reps [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/18/2017 1:04:13 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    [...] – 75-80% 80, 80kg 5-6 – 80-85% 82.5, 85kg 7-8 – 85-90% 87.5kg, 90kg 9-10 – 90-95% 92.5, 95 - nie udane C. For time: 1 -2 -3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 Ring Muscle Ups 10m Handstand Walk before each set of MU Wynik: 16.30min W Dead Stop Front Squat od jakiegoś czasu stoję na 120kg. Pewnie mógłbym dorzucać po 1kg, ale ja od razu [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/19/2017 12:49:12 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    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 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/26/2017 4:06:12 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Środa 27.12.2017 A. 4 sets of: 12 Dumbbell Z Press x 12 , 16, 16, 16kg Rest 45 seconds 20 Alternating Cossack Squats Rest 45 seconds 12 Single-Arm Dumbbell Row x 36kg Rest 45 seconds B. 3 sets of: 12 -10 Strict Pull-Ups x 16, 20, 24 Rest 60 seconds 12 Strict Deficit Handstand Push-Ups 0 , 3cm, 6cm Rest 60 seconds C. 4 sets for max reps/calories: [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/27/2017 7:25:14 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 29.12.2017 A. 1 Front Squat 32X1 + Split Jerk 100kg B. 3 rounds for time of: 500m Row 30 Toes to bar 20 Overhead Squats 60kg 10 Strict Handstand Push-Ups 15cm Deficit Wynik: 20min C. 3 sets of: 10 - 12 Supinated-Grip Pull-Up x 16kg Rest 30 seconds 10 - 12 Skull Crushers 35, 40, 40 Rest 30 seconds 12 EZ Bar Curl x 30 Rest 2-3 minutes Front [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/29/2017 7:22:10 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 02.01.2017 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 7.5, 10, 12.5kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 3 reps 60, 80, 90 Every 90 seconds, for 6 minutes High Hang Snatch x 2 50-65% 37.5, 42.5, 47.5 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 65-80% 50, 52.5, 55, 60 Every 90 seconds, for 6 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/2/2018 6:21:08 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Środa 03.01.2017 A. 6 sets of: Split Jerk x 6-8 reps Sets 1-2 40% of 1-RM Split Jerk 40kg (3 second pause in dip, 3 second pause in receiving) Sets 3-4 50% of 1-RM Split Jerk 50kg (1 second pause in dip, 2 second pause in receiving) Set 5-6 60% of 1-RM Split Jerk 60kg (1 second pause in receiving) B. 3 sets of: Dumbbell Strict Press x Max [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/3/2018 6:57:00 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    [...] 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 Calorie [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/4/2018 8:33:21 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 08.01.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 12.5, 15, 20 E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 3 reps 65, 80, 91 Every 90 seconds, for 6 minutes High Hang Snatch x 2 reps 50-65% 37.5, 42.5, 45, 47.5 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 65-80% 50, 55, 57.5, 60 Every 90 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/8/2018 10:45:51 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Środa 10.01.2018 A. E2MOM for 16 minutes Clean + 2 Front Squats 85% of your 1-RM Clean 85kg B. 5 sets for max reps of: 30 seconds of Ground to Overhead 70kg Rest 60 seconds 7 , 7 , 6, 6, 6 C. AMRAP 14 minutes 100 Double-Unders 30 Alternating Kb Snatches 20kg 7 Muscle-Ups Wynik: 3 rundy + 110 D. Every 30 seconds, for 4 minutes (4 sets) of: 1 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/10/2018 12:57:27 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 15.01.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 3 reps 20, 25, 25kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 2 reps 60, 70, 92.5kg Every 90 seconds, for 6 minutes High Hang Snatch x 2 reps 40, 42.5, 45, 47.5 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 50, 52.5, 55, 57.5 Every 90 seconds, for [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/15/2018 7:29:59 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 16.01.2018 A. Every 3 minutes for 6 minutes Push Jerk x 8-10 reps 40-50% of 1-RM Jerk (3 second pause in dip, 3 second pause in receiving) 40, 50kg Every 3 minutes for 6 minutes Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk (2 second pause in dip, 2 second pause in receiving) 55, 55kg Every 3 minutes for 6 minutes Push Jerk x 4-6 reps @ [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/16/2018 7:17:25 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    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 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/17/2018 8:39:39 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    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. [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/20/2018 3:03:50 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 22.01.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 20, 25, 25 E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 2 reps 60, 70, 80 Every 90 seconds, for 6 minutes High Hang Snatch x 2 reps 40, 42.5, 45, 50 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 52.5, 55, 57.5, 60 E2MOM for 8 minutes Snatch x 2 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/22/2018 1:44:18 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    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 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/23/2018 7:40:37 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    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 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/24/2018 8:34:52 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    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 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/28/2018 9:36:20 AM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 29.01.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 2 reps 20, 30kg E2MOM for 4 minutes Snatch Push Press + Overhead Squat x 2 reps 70, 90kg Every 90 seconds, for 3 minutes High Hang Snatch x 2 reps 50-65% 40, 45kg Every 90 seconds, for 3 minutes Hang Snatch x 1 rep 65-75% 50, 55kg Every 90 seconds, for 6 minutes [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/29/2018 8:25:31 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 30.01.2018 A. Every 2 minutes for 8 minutes 30 seconds of Shoulder to Overhead 1 - Push Press 50kg 2 - Push Press 55kg 3 - Push Jerk 60kg 4 - Push Jerk 65kg B. 3 sets of: Max Rep Kb Bench Press 2 x 24kg 20, 15, 15 Max Rep Push-Ups 15, 10, 8 Max Rep Strict Pull-Ups 15, 14, 15 Rest 2 minutes C. 4 rounds for times of: [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/30/2018 7:20:58 PM Liczba szacunów: 0