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Piątek 15.09.2017 A. Take 15 minutes to build to a heavy Snatch 40, 45, 50, 55, 57.5, 60, 62.5, 65 B. 5-RM Pause Front Squat 31X1 100kg EMOM for 12 minutes Front Squat x 6 reps 75% of 1-RM Front Squat 93.5kg C. For time: 50/30 Calorie Assault Bike 50 Kettlebell Swings (32/24 kg) 50/30 Calorie Assault Bike Wynik: 8,30min D. 3 sets of: Single-Arm [...]

[...] 3 Power Clean 70kg Front Squat 70kg Time Cap 10min REST 3min 7 min to find 3RM Hang Clean REST 3min AMRAP 6min 30 Burpee on plate 30 KB Swing C. 3 sets of: 2 x 20kg Death March x 20 Steps 2 x 20kg Dumbbell Walking Lunge x 20 steps Sobotni WOD nie zbyt mi leżał. Robiłem te same ćwiczenia dzień wcześniej. Sauna dzisiaj z rana trochę pomogła na [...]

Poniedziałek 18.09.2017 A. Every 30 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep @ 90% of your 1-RM Dead-Stop Front Squat from last week. 107.5kg B. E2MOM for 8 minutes Muscle Snatch x 2 reps 35, 40, 45, 45 E2MOM for 10 minutes Power Snatch x 2 reps 75% of 1-RM Snatch 56kg C. TEAM OF 2 In 14min Window: Buy In: 30 Burpee Synchro then A: [...]

Wtorek 19.09.2017 A. E2MOM for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 75% 75kg 4-6 – 80% 80kg B. 3 sets of: 6 Front-Racked Barbell Bulgarian Split Squats 30X1 50, 55, 60 Rest 45 seconds after each leg Rest 90 seconds C. 3 rounds for time of: Row 300 Meters 12 Strict Handstand Push-Up Assault Bike 20/15 Calories 12 Chest-to-Bar [...]

Środa 20.09.2017 A. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120g 3 – 1 rep 85-90% 127.5kg 4-6 – 1 rep 90-95% 135, 140, 142.5kg Rest 3 minutes between sets. B. 3 sets of: Jerk Balance x 3 reps 40, 50, 60 3 sets of: Tall Jerks x 3 reps 40, 40, 40 C. EMOM for 15min Split Jerk x 1 rep 75-80% 75, 77.5, 80 D. 21 - 15 - 9 Thrusters [...]

Piątek 22.09.2017 A. Take 15 minutes to build to a heavy Snatch 40, 45, 50, 55, 60, 62.5, 65, 60, 60 B. Front Squat 1 – 5 reps 65-70% 81kg 2 – 3 reps 75-80% 100kg 3 – 1 rep 85-90% 112.5kg Rest 2-3 minutes between sets. E2MOM for 12 minutes Front Squat x 5 reps 80% 100kg C. AMRAP 10min 10 Push Press 60kg 10 Toes-to-Bar 10 Box Jumps 75cm ( [...]

Poniedziałek 25.09.2017 A. Every 45 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 92-94% 4 x 110kg 4 x 112.5kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 42.5, 45 E2MOM for 6 minutes 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM 45 - 48.5kg E2MOM for 6 minutes 1 Snatch Pull + 1 Power Snatch + 1 [...]

[...] at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats 1-3 – 70-75% 70, 72.5, 75kg 4-6 – 75-80% 75, 77.5, 80kg 7-8 – 80-85% 80, 82.5, 85 B. 4 sets of: Front-Racked Barbell Bulgarian Split Squats x 4-6 reps 30X1 50, 55, 60, 65 Rest 45 seconds after each leg Rest 90 seconds C. 4 rounds for time: 20/15 Calorie Bike 10 Strict Handstand [...]

Środa 28.09.2017 A. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120kg 3 – 1 rep 85-90% 135kg 4-6 – 1 rep 90-95% 140, 142.5, 142.5 -nie udane Rest 3 minutes B. 3 sets of: Jerk Balance x 3 reps 40, 50, 50 3 sets of: Tall Jerks x 3 reps 40, 40, 40 C. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 80-85% 80, 82.5, 85kg D. [...]

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 [...]

Poniedziałek 02.10.2017 A. EMOM for 6 minutes: Dead-Stop Front Squat x 1 rep 95% of your 1-RM Dead-Stop Front Squat 118kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 47.5 E3MOM for 15 minutes 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) [...]

Wtorek 03.10.2017 A. E2MOM for 16 minutes Clean Lift-Off with Pause at Knees + Power Clean + Front Squat 60, 65, 70, 75, 80, 85, 90, 92.5 B. 4 sets of: 16 Front-Racked Alternating Reverse Lunges x 50kg Rest 90 seconds C. Every 8 minutes for 24 minutes for times: Row 1000 Meters 20 Toes-to-Bar 20 Push Press 60kg Wynik: 6.30 // 7.30 // 8.00min [...]

Środa 04.10.2017 A. Back Squat 1 – 5 reps 65-70% 100kg 2 – 3 reps 75-80% 120kg 3 – 1 rep 85-90% 127.5kg 4-6 – 1 rep 90-95% 130, 132.5, 135kg Rest 3 minutes B. E2MOM for 16 minutes Split Jerk x 1 rep 70, 75, 80, 85, 90, 95, 100, 105 - nie udane C. 4 sets for max reps/calories: 60 Seconds of Wall Ball Shots (30/20 lbs) 60 Seconds of [...]

Piątek 07.10.2017 A. Take 15 minutes to build to a heavy Snatch 2 x 50, 55, 60, 62.5, 65 1 x 67.5 B. Front Squat 1 – 5 reps 65-70% 81kg 2 – 3 reps 75-80% 100kg 3 – 1 rep 85-90% 112.5kg Rest 2-3 minutes E3MOM for 15 minutes Front Squat x 3 reps 90% 112.5kg C. Every 30sec for 15 rounds 3 Ring Muscle Ups Ciężko robiło się fronty.... [...]

[...] A. EMOM for 5 minutes: Front Squat 1 – 2 reps 60% 75kg 2 – 2 reps 65% 81kg 3 – 2 reps 70% 87,5kg 4 – 1 rep 75% 93,5kg 5 – 1 rep 80% 100kg Rest 60 seconds, and then… E2MOM for 10 minutes Front Squat 6 – 85% x 1 rep 106kg 7 – 85-90% x 1 rep 112,5kg 8 – 90+% x 1 rep 120kg 9 – 90+% x 1 rep 127,5kg 10 – 90+% x 1 [...]

[...] 90% 90kg C. For time: 40 Burpee 30 Wall Ball Shots 9kg 12 Deadlifts 130kg 30 Burpee 20 Wall Ball Shots 9 Deadlifts 20 Burpee 10 Wall Ball Shots 6 Deadlifts Wynik: 10,56min Wczoraj nie mogłem wykonać treningu, więc wczorajszy przesunąłem na dzisiaj. Jakoś tak ciężko te zarzuty i podrzuty wchodziły, ale wchodziły%-) Sam WOD nie był jakoś ciężki, [...]

Czwartek 12.10.2017 A. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120kg 3 – 1 rep 85-90% 127.5kg Rest 2-3 minutes E2MOM for 10 minutes Back Squat x 1 rep 90-95% 135, 137.5, 140, 142.5 - nie udane B. 3 sets of: Jerk Balance x 3 reps 40, 45, 50 3 sets of: Tall Jerks x 3 reps 40 C. E2MOM for 16 minutes Split Jerk x 1 rep 90% 90kg [...]

Piątek 13.10.2017 A. Take 15 minutes to build to a heavy Snatch 50, 55, 57.5, 60, 62.5, 65, 67.5 B. Build to today’s 1-RM Pause Front Squat 33X1 120kg C. 3 rounds for time of: 60 Double-Unders 15 Toes-to-Bar 10 Push Press 60kg Wynik: 5,27min D. EMOM for 9 minutes 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm) 2 – Strict Toes to Bar [...]

[...] trening ;-) Sobota 16.10.2017 A. E2MOM for 20 minutes Power Clean + 3 Front Squats + Jerk 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 95 B. TEAM OF 2 A: 30 Wall Ball 12 Ring Muscle Ups 14 Squat Clean 80kg 12 Ring Muscle Ups 30 Wall Ball B: AMRAP 10min 20 Push Jerk 60kg 20 Burpee Box Jump 75cm C: 3 rounds of: 21 KB Swing 24kg 15 Toes to Bar 6 Squat [...]

Poniedziałek 16.10.2017 A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 6 minutes (3 sets): Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes (3 sets): High Hang Snatch x 3 reps 65-75% 50kg E2MOM for 6 minutes (3 sets): Hang Snatch x 2 reps 75-80% 55, 55, 57.5 E2MOM for 6 minutes (3 sets): Snatch x 3 reps [...]