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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 [...]

Środa 03.05.2017 A - SIŁA Power Snatch 5 x 1 x 40 5 x 1 x 45 5 x 1 x 50 Deadlift 5RM 160 B - WOD TEAM OF 3 A: 450 Double Unders 150 Deadlift 100kg 450 Double Unders Time Cap 12min REST 5min B: In 15min window: Front Rack Hold 70kg 150 Kb Swing 32kg Deadlift Hold 70kg 150 Kb Thruster 32kg Oh Hold Kb 32kg AMRAP Burpee C - GYMNASTIC EMOM 5min 5 Ring [...]

A - Poniedziałek A - SIŁA Back Squat 3 x 5 x 112.5kg Push Press 3 x 5 x 72.5kg B - WOD TEAM OF 2 In 19min window: Buy In: 300 Double Unders into 3 rounds of: 10 Thruster 40kg - each into 3 rounds of: 12 Burpee over the bar -each into 3 rounds of: 10 Kb Thruster 24kg into 3 rounds of: 12 Kb Swing AMRAP Cluster 60kg ( 3 reps ) Wynik: 46 C - [...]

Wtorek 09.05.2017 A - SIŁA High Hang Snatch 3 x 30, 35, 40 Hang Snatch 3 x 40, 45, 50 Hang Snatch High Pull 3 x 3 x 50 B - WOD For time: 30 Snatch 50kg Time Cap: 5min REST 5min For time: 120 Wall Ball 9kg Time Cap 6min Wynik: 3, 36min // 5,54min C - GYMNASTIC Max Unbroken Chest to Bar Pull Ups Butterfly 25 Max Unbroken Pull Ups Butterfly 51 [...]

Wtorek 23.05.2017 A - WOD For time: Buy in : 30 HSPU then 100 Front Rack Lunge 50kg *every 10 Lunge, do 7 Push Press Time Cap 12min Wynik: - 30 Trening trochę na rozruszanie się. Nie szalałem , a mimo to było ciężko... Środa 24.05.2017 A - SIŁĄ Power Snatch + OHS 37.5 x 2 + 2 40 x 2 + 2 43 x 2 + 2 47 x ( 2 + 2 ) x 2 Snatch Pull 56 x 5 60 x 5 x 3 B [...]

Czwartek 25.05.2017 A - SIŁA Clean and Jerk 55kg x 2 + 1 63kg x ( 2 +1 ) x 3 67.5kg x (2 + 1) x 2 B - WOD TEAM OF 2 In 19min Window Buy in: 500m Run with 9kg MedBall - each partner then AMRAP 50 Double Unders 3 Ring Muscle Ups 12 Kb Overhead Squat 24kg Wynik: 11 rund + 53 C - GYMNASTIC EMOM 10min 5 Strict Pull Ups Max Unbroken Set Kipping C2B 20 [...]

Poniedziałek 29.05.2017 A - Siła Power Snatch 2 x 37.5kg 2 x 40kg 2 x 43.5kg 2 x 2 x 47.5kg Back Squat 4 x 10 x 83.5kg 15 x 83.5kg B - WOD TEAM OF 2 AMRAP 19min 500m Run - together 30 Synchro Burpee 20 Squat Clean 70kg - alternate Wynik: 2 rundy + 41 C - GIMNASTYKA Strict Ring Muscle Ups 3 x CC, 4kg, 4, 6kg, 6, 6 Handstand Walk 3 x 30m Power [...]

[...] Double Unders 10 Kb Swing 24kg REST 3min AMRAP 3min 15 Wall Ball 10 Deadlift 60kg REST 3min AMRAP 3min 15 Kb Step Ups 24kg 5 Kb Push Press L 5 Kb Push Press R C - GIMNASTYKA EMOM 10min 5 Strict HSPU / 10 Chin Ups 3 x 5 x 36kg Dzisiaj trening taki sobie :-p jakoś mi nie podobał się. Reszta bez problemu ;-) a jutro rest day. Trzeba zbierać siły.

Poniedziałek 05.06.2017 A - SIŁA Power Snatch + OHS 2 x 30, 40, 45 1 x 50, 55, 60, 65, 70 Back Squat 55% - 77.5kg x 5 62.5% - 87,5kg x 5 67,5% - 97.5kg x 10, 10, 15 B - WOD 6 rounds of: In 90sec Window: 1-4 - 20 Wall Ball 9kg 2-5 - 20 Kb Swing 24kg 3-6 - 20 Box Jumps 60cm 10 Burpee over the bar AMRAP Thruster 40kg Wynik: 61 C - GIMNASTYKA EMOM [...]

[...] - 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 12 Wall Ball 10kg Tabata L Sit Hollow Hold Po wczorajszym dniu [...]

Piątek 09.06.2017 Squat Snatch 3 x 42, 45, 50, 52.5 2 x 55 1 x 60, 60, 60 Deadlift 5 x 100, 112.5 10 x 121, 121 B - WOD 3min AMRAP Rope Climb INTO In 10min Window 1000m Run AMRAP 12 Kb Snatch from floor 24kg - alternate L / P 12 Burpee Wynik: 7 // 3 rundy + 19 C - GIMNASTYKA Strict Chest to Bar 5 x 15kg, 15kg, 15kg Strict Pull Ups 2 x 36, 36, 36, [...]

[...] 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 treningu było wynik AMRAPU thrusterów i burpee. Trening dał w kość ;-) Nowy maks w wyciskaniu stojąc wynosi 68kg. Jutro [...]

Poniedziałek 19.06.2017 A. E2MOM for 6min 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats 50-55% of 1-RM Snatch 38.5kg E2MOM for 6min 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM Snatch 42kg, 45kg, 45kg E2MOM for 6min 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 70-75% of 1-RM Snatch 50kg, 52.5kg, 52.5kg B. [...]

Wtorek 20.06.2017 A. E2MOM for 10min Behind the Neck Press in Split x 5 reps 25, 35, 40, 45, 45 E2MOM for 10min Jump to Split x 4 reps 20, 25, 30, 35, 35 E2MOM for 6min Split Jerk x 3 reps 65, 75, 80 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk 45kg - 50kg E2MOM for 6min 2 Clean [...]

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 [...]

Poniedziałek 26.06.2017 A. E2MOM for 6min 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats 50-55% of 1-RM Snatch 38.5kg E2MOM for 6min 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM Snatch 45kg E2MOM for 6min 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat 70-75% of 1-RM Snatch 52.5kg B. E2MOM for 6min Back Squat x 8 [...]

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 6min Back Squat x 8 reps 65% 97.5kg B. E2MOM for 6min Stiff-Legged Deadlift x 8 reps @ 75% of 1-RM Clean 72.5kg C. EMOM for 24 minutes Minute 1 – 10 Strict Chest-to-Bar Pull-Ups Minute 2 – 12 Alternating Front-Racked Reverse Lunges 40, 45, 50kg Minute 3 – 10 Burpees Over the Barbell + 20 Double-Unders D. 3 rounds of: 15 Kb Row 32kg [...]

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 [...]