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  • DT - VVIZARD

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    Strength & Endurance

    Piątek 07.09.2018 A. In 25 minutes, build to a 1-RM Power Snatch 40, 50, 55, 60, 62.5, 65, 67.5, 70, 72.5, 75 B. 3 sets of: 5 Single-Arm Suitcase Deadlift & Hold 60, 70, 70kg TEMPO - 2115 Rest as needed 10 Bent-Over Dumbbell Reverse Fly 2x10kg Rest as needed 8 Dumbell Biceps Curls 2x17.5kg Rest as needed C. 20 sets of: 30 seconds of Rowing Rest [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/7/2018 12:18:19 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 10.09.2018 A. E2MOM for 20 minutes Clean Deadlift + Clean from 2″ Below the Knee + Jerk 60, 65, 70, 75, 80, 85, 90, 92.5, 95, 100 - spalone B. Back Squat 1 – 5 reps 65-70% 107.5kg 2 – 3 reps 75-80% 125kg 3 – 1 rep 85-90% 140kg Rest 2-3 minutes E3MOM for 15 minutes Back Squat x 2 reps 95% 147.5kg C. 3 sets for max reps [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/10/2018 12:07:20 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 11.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 25, 30, 35 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 40, 40 EMOM for 8 minutes Snatch Balance with a Pause 3sec x 1 rep 60, 65, 70, 75, 80, 85, 90, 100 B. E2MOM for 18 minutes Snatch 1-2 = 2 reps 70% 55kg 3 = 1 rep 75% 60kg 4 = 1 rep 80% [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/11/2018 12:11:01 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    [...] 10min 15m Handstand Walk B. E3MOM for 15 minutes 2 Front Squats + Jerk 1-3 = 85-90 85, 90, 90 4-5 = 90-95 95, 95 C. For time: 120 Calorie Row 60 Wall Ball Shots 30 Muscle-Ups Wynik: 15min D. 2 sets of: V-Up x 15 Plank Hold x 60 seconds Straight Body Ceiling Reaching Crunches x 20 reps Rest as needed Mega ciężko dzisiaj było. Za mało snu [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/12/2018 12:05:09 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 17.09.2018 A. Build to today’s heavy… Hang Clean + Clean + Jerk 85kg B. Back Squat 1 – 5 reps 65-70% 100kg 2 – 3 reps 75-80% 115kg 3 – 1 rep 85-90% 130kg Rest 2-3 minutes E2MOM for 10 minutes Back Squat x 1 rep 135kg C. 3 sets of: 60 second Max Dumbbell Front Squats (50/35 lbs) 60 second Max Pull-Ups 60 second Max Dumbbell [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/17/2018 9:53:04 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 18.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 20, 20 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 30 EMOM for 4 minutes: Snatch Balance x 1 rep 60, 70, 70, 70 B. E2MOM for 6min Tall Snatch 20, 25, 30 E2MOM for 10min No Hook No Feet Snatch 40, 45, 50, 55, 60 C. 5 sets for times of: 20/15 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/18/2018 5:58:33 PM Liczba szacunów: 0
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 21.09.2018 A. E2MOM for 14 minutes Power Snatch x 1 rep 40, 45, 50, 55, 60, 65, 65 B. 3 sets of: 8 Biceps Curls 40kg Rest 30 seconds Supine GHD Hold x 45 seconds + 15kg Vest Rest 30 seconds C. 10 sets for times of: Row 250 Meters Rest 60 seconds Wiosła w tempie 50-55sek. na rwania trochę brakuję mocy. Przed rwaniami wpadło jeszcze z 10min [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 9/21/2018 11:48:21 AM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 08.10.2018 A. 5 sets of: 3-Position Snatch 70-75% of 1-RM Snatch (high hang, mid-thigh, floor) 55, 55, 57.5, 57.5, 60kg E2MOM for 6min Snatch High Pull below Knee 40kg B. E2MOM for 10 minutes Back Squat 1 – 6 reps 65% 100kg 2 – 4 reps 75% 115kg 3 – 2 reps 80% 125kg 4 – 2 reps 85% 132.5kg 5 – 1 rep 90% 140kg 1 set [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/8/2018 11:52:15 AM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Środa 10.10.2018 A. Accumulate, not for time: L-Seated Rope Climbs x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 20 Legless Rope Climbs (No Jump/No Kip) x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 16 Legless Rope Climbs x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 12 B. E2MOM for 16 minutes [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/10/2018 11:48:17 AM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 15.10.2018 A. 6 sets of: Halting Snatch Deadlift + Hang Snatch + Snatch 75-80% 60, 60, 62.5, 62.5, 65, 65 Rest as needed E2MOM for 6min 3 Snatch High Pull Below Knee 50kg B. E3MOM for 15 minutes Back Squat 1 – 4 reps 70% 107.5kg 2 – 3 reps 80% 125kg 3 – 2 reps 85% 132.5kg 4 – 1 rep 90% 140kg 5 – 1 rep 90-95% [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/15/2018 7:36:19 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 16.10.2018 A. E2MOM for 10min No Contact Muscle Clean x 2 40, 40, 50, 50, 50 E2MOM for 10min Power Clean + Clean + Jerk 70-75% 72.5, 75, 77.5, 77.5, 77.5kg B. For time: 15 - 12 - 9 Thruster 70kg Muscle-Ups Wynik: 11.30min C. 3 sets for times of: 4 Rope Climbs 10 Paralette Handstand Push-Ups 30m Handstand Walk 15m Sled Push 120, 120, [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/16/2018 7:45:13 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Środa 17.10.2018 A. Every 90 seconds, for 18 Minutes of: Station 1 - 10 Second Overhead Hold + 8m Overhead Carry 2x32kg Station 2 - Max Unbroken Reps of Strict Pull-Ups 21, 17, 14, 13 Station 3 - 30 Second L-Sit Hold B. E2MOM for 10 minutes Bench Press x 2 reps 80-85% of 1-RM 90, 92.5, 95, 97.5, 97.5 C. 4 sets of: 8 Barbell Curl x 40kg Rest 30 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/17/2018 8:03:24 PM Liczba szacunów: 2
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 19.10.2018 A. E2MOM for 8min 2 No Hook No Feet Clean + Jerk 40, 50, 60, 70kg Every 90 seconds, for 12 minutes Clean & Jerk x 1.1 - 80-85% 80, 82.5, 85, 87.5, 90, 90, 90, 90 B. EMOM for 21 minutes: Minute 1 – 15 Cal Assault Bike Minute 2 – 20 Double-Unders + 10 Wall Ball Shots 9kg Minute 3 – 10 Toes-to-Bar C. 3 sets of: L-Sit Hold x 30 sec [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/19/2018 7:59:30 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 22.10.2018 A. Every 90 seconds, for 9 minutes Front Squat x 3 reps 70-75% 100kg Strict Handstand Push-Ups Deficit 6cm x 8,8,8, 6,6,6 B. 5 sets of: 3-Position Clean (high hang, mid-thigh, 2″ below the knee) 40, 50, 60, 70, 80 E2MOM for 12min Clean Pull from below knee 3 x 60, 60 2 x 70, 70 1 x 80, 80 C. Back Squat 60% x 4 x 10 85kg [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/22/2018 6:04:22 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 23.10.2018 A. E2MOM for 6min No Hook No Feet Snatch x 3 30, 40, 50 EMOM for 12 minutes: Snatch with 3-second hold x 1 rep 75% 60kg B. 4 sets for max reps of: 30 seconds of Rowing Rest 15 seconds 30 seconds of Ground to Overhead 50kg Rest 15 seconds 30 seconds of Double-Unders Rest 90 seconds C. 3 sets of: 8 x Weighted GHD Hip Extensions [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/23/2018 7:15:36 PM Liczba szacunów: 2
  • DT - VVIZARD

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    Strength & Endurance

    Środa 27.10.2018 A. 10 minutes to build to today’s heavy Strict Shoulder Press 65kg 10 minutes to build to today’s heavy Push Press 85kg B. Deadlift 1 – 10 reps 50% - 95kg 2 – 10 reps 60% - 115kg Rest 2-3 minutes between sets. 3 sets of: 3 sec Pause Deadlifts at the knee x 8 reps 60% - 115kg Rest 2-3 minutes between sets. C. EMOM for 16 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/27/2018 9:17:42 AM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 29.10.2018 A. Every 90 seconds, for 12 minutes Front Squat x 2 reps 75-80% - 105kg Strict Handstand Push-Ups Deficit 6cm x 6-8 8,6,6,6,6 Kipping HSPU 6,6,6 B. 5 sets of: Halting Clean Deadlift + Hang Clean + Clean 80-85% 85, 85, 87.5, 90, 90 C. Back Squat 90% x 155kg - 140kg 55% x 5 - 80kg 62.5% x 5 - 90kg 67.5% x 2 x 10 - [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 10/29/2018 12:13:41 PM Liczba szacunów: 2
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 02.11.2018 A. 3 sets of: Bench Press x 10 reps 92-93% of last weeks 10-RM 82.5kg Rest 2 minutes B. 0 - 10 min For time: 10 Burpee Box Overs 75cm 10 Thrusters 70kg 10 Ring Muscle-Ups Wynik: 2,59min 10 - 20min rounds for time of: 15 Calories of Assault Bike 15 Shoulder to Overhead 60kg 15 Toes to Bar Wynik: 5,08min C. 3 sets of: 12 Skull [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 11/2/2018 5:42:41 PM Liczba szacunów: 1
  • DT - VVIZARD

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    Strength & Endurance

    [...] 105kg 4 – 1 rep 80% 115kg 5 – 1 rep 85% 120kg 1 set of: Front Squat x 2 reps of 85% C. TEAM OF 2 AMRAP 8min Power Clean 1 - 2 - 3 - 4 - 5 ... Pull Ups 2 - 4 - 6 - 8 ... *alternate exercise REST 4min AMRAP 8min 5 Burpee to target 10 Kb Swing 24kg Dobry trening była dzisiaj %-) nie było lekko, ale za to wszystko wychodziło mi dzisiaj ;)

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 11/3/2018 4:13:37 PM Liczba szacunów: 2
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 05.11.2018 A. Every 90 seconds, for 9 minutes Front Squat x 2 rep 80-85% - 112.5kg Strict Handstand Push-Ups to Deficit x 4 reps 6cm , 9cm , 12cm, 12cm, 12cm, 12cm B. EMOM for 12 minutes: Hang Clean x 1 rep 80-85% 80, 82.5, 85, 87.5, 8 x 1 x 90kg C. Back Squat 5 x 70kg 3 x 85kg 1 x 100kg 105kg x max.- 15 D. E3MOM for 18 minutes [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 11/5/2018 7:54:47 PM Liczba szacunów: 2