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Poniedziałek 09.07.2018 A. E2MOM for 14 minutes Snatch 1 = 2 reps 65% 50kg 2 = 2 reps 70% 52.5kg 3 = 1 rep 75% 55kg 4 = 1 rep 80% 60kg 5 = 1 rep 85% 62.5kg 6 = 1 rep 89% 65kg 7 = 1 rep 92% 67.5kg B. 3 sets of: Pause Deadlifts x 8 reps 65% (pause for 2-3 seconds at mid-patella, then continue to pull to full lockout) [...]

Wtorek 10.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 6 Strict Handstand Push-Ups 12 Alternating Pistols Wynik: 5 rund B. E2MOM for 24 minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9 = 1 rep 93-96% 95kg 10-12 = 2 [...]

[...] 85% 85kg 9-10 = 1 rep 90% 90kg 11-12 = 1 rep 93-95% 95kg C. Every 12 minutes, for 36 minutes Run 400 meters 30 Wall Ball Shots 9kg 20 Alternating Dumbbell Snatches 22.5kg 10 Burpee Box Jump-Overs 60cm Row 500 meters Wynik: 6,24 // 6,21 // 6,18 D. 4 sets of: 8 Dips x 24kg Rest 60 seconds 12 Pendlay Row x 60kg Rest 60 seconds [...]

Piątek 13.07.2018 A. E2MOM for 6 minutes High Hang Snatch x 3 reps 50% 40kg E2MOM for 6 minutes High Hang Snatch + Hang Snatch 60% 45kg E2MOM for 6 minutes Hang Snatch + Snatch 70% 52.5kg E2MOM for 6 minutes Snatch High Pull + Snatch 80% 60kg B. 4 sets of: Tempo Bench Press x 2 TEMPO - 21X1 100kg Rest 90 seconds Front-Foot Elevated [...]

[...] 75kg 3-4 = 80-85% of 1-RM Power Clean 80, 85kg 5-6 = 85-90% of 1-RM Power Clean 90, 90kg B. AMRAP 10min 15 Calorie Assault Bike 10 Dumbbell Thrusters 2x22.5kg 5 Bar Muscle-Ups C. 4 sets of : Hip Extension 10 x 40kg,40, 40, 40 Po piątku i nocnej zmianie w pracy brakowało mocy. Jedynie zarzuty mi nieźle poszły. WODa odpuściłem i koniec [...]

Poniedziałek 16.07.2018 A. Every 90 seconds, for 15 minutes Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95 40, 47.5, 52.5, 56, 60, 63.5, 63.5, 67.5, 67.5, 70 - nie udane B. 3 sets of: Pause Deadlifts x 8 reps 70% 133kg Rest 2-3 minutes Pause for 2-3 seconds at the knee then continue to pull to full lockout. C. 3 [...]

Wtorek 17.07.2018 A. AMRAP 5min 5 Bar Muscle-Ups 10 Front Racked Reverse Lunge Steps 50kg 20 Double Unders B. E2MOM for 20minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9-10 = 1 rep 93-96% 92.5kg C. 3 sets of: Single-Arm [...]

Środa 18.07.2018 A. Take 15-20 minutes to build to today’s 3-RM Front Squat 120kg B. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 55, 65, 70, 75, 80, 85, 90 95, 100, 110 C. AMRAP 10min 10/7 Calorie Assault Bike 12 Alternating Dumbbell Snatches 22.5kg 10/7 Calorie Assault Bike 12 Pull-Ups Wynik: 4 rundy + 15 Rest 5 minutes AMRAP 10min 12/9 [...]

Piątek 20.07.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 20 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with Pause) x 2 (perform the push press, descend to the bottom of OHS and hold for 2 seconds) 60, 70, 80 Every 3 minutes, for 15 minutes 3-Position Snatch (high hang, mid-thigh, then 2″ below the knee [...]

Poniedziałek 23.07.2018 A. E2MOM for 20 minutes Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ 40, 47.5, 52.5, 56, 60, 63.5, 67.5, 71, 76 - spalone B. 3 sets of: Deadlift x 5 reps 65% 122.5kg Rest 2 minutes C. 3 sets of: Back Squat x 5 reps @ 65% 97.5kg Rest 2 minutes D. Team of 2: AMRAP 20min AB -20 Wall Ball 9kg [...]

Wtorek 24.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 12 Overhead Walking Lunges 60kg Wynik: 4 rundy + 1 B. Every 2:30, for 20 minutes Clean 1 = 2 reps 70% 70kg 2 = 2 reps 75% 75kg 3-4 = 1 rep 80% 80kg 5-6 = 1 rep 85% 85kg 7-8 = 1 rep 90% 90kg C. 4 sets of: Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps immediately followed [...]

[...] 60, 70, 80, 90 C. EMOM for 28 minutes: Minute 1 – 15 Calorie Row Minute 2 – 30 Double Unders + 8 Chest-to-Bar Pull-Ups Minute 3 – 15 Burpees Over the Erg Minute 4 – 8 Strict Handstand Push-Ups to 6cm Deficit D. 3 sets of: Diamond Push-Ups x 25 reps Rest 60 seconds Banded Overhead Triceps Extensions x 30 reps Rest 90 seconds Nowy PR we froncie [...]

Piatek 27.07.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 20, 25 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with Pause) x 3 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) 60, 70, 80 Every 3 minutes, for 15 minutes 2-Position Snatch [...]

[...] Pull Ups 40 Wall Ball 9kg 20 Deadlift 100kg 20 Pull Ups REST 4min AMRAP 11min A - 6 Hang Power Clean 40kg 6 Knee to Elbow 6 Overhead Squat 40kg B - Burpee Box Jump Overs 60cm REST 4min AMRAP 11min A - 250m Run B - 10 Kb Swing 36kg 10 Jumping Lunges C. 3 sets of: GHD Hip Extension with Overhead “Y” x 8 reps TEMPO - 2113 2 x 3kg Rest 60 [...]

Poniedziałek 30.07.2018 A. Every 90 seconds, for as long as possible… Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70, 72.5, 75, 77.5 B. E3MOM for 15 minutes Back Squat x 3 reps 1-2 = 70% 105kg 3-4 = 75% 112.5kg 5 = 80% 120kg C. In 25min Window: 2000m Row 30 Chest to Bar 750m Run 30 Burpee 150 Double Unders *Repeat [...]

Wtorek 31.07.2018 A. In 25 minutes, build to a 1-RM Clean 95kg B. “Power Hungry” For max calories: 3 Minutes of Assault Bike or Row 60 Cal C. 3 sets of: Strict Toes to Bar x AMRAP Rest 90 seconds Extended Plank x 60 seconds immediately followed by… Med Ball Slams x Max Reps in 20 seconds Rest as needed D. 3 sets of: Bent-Over Dumbbell Reverse Fly [...]

[...] 107.5kg 5 – 1 rep 85-90% 115kg 6 – 1 rep 90-95% 125kg 7 – 1 rep 95+% 132.5kg 8 – 1 rep 101-105% 140kg Rest as needed B. For max load, in 3 minutes: 5 Snatches 70kg 6 attempts C. For max reps: 30 Seconds of Front Squats 125kg x 4 D. “Invictus Muscle-Up Density Test” For max reps: 90 seconds of Muscle-Ups - 20 Rest 60 [...]

[...] A. E2MOM for 16 minutes Jerk Dip + Power Jerk with a Pause + Jerk with a Pause 70-80% of 1-RM Jerk 70, 70, 75, 75, 80, 80, 85, 85 B. Take 20 minutes to find your 2-RM Bench Press C. Deadlift 1 – 8 reps 55% of 1-RM 2 – 6 reps 65% 3 – 4 reps 75% 4 – 2 rep 85% 5 – 1 rep 95% 6 – 2-3 reps 100+ Rest 2-3 minutes between sets. D. For time: 4/3 [...]

Piątek 10.08.2018 A. Back Squat: 1 – 5 reps 55% 80kg 2 – 3 reps 65% 100kg 3 – 1 rep 75% 110kg 4 – 1 rep 85% 120kg 5 – 1 rep 90% 130kg 6 – 1 rep 95% 140kg 7 – 1 rep 101-102% 150kg 8 - 1 rep 155kg B. Invictus Strict Handstand Push-Up Density Test For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 [...]

Wtorek 14.08.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 25 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 30 E2MOM for 10 minutes (Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps 50, 55, 60, 70, 80 B. E2MOM for 10 minutes (Snatch + Hip Snatch) x 2 reps 75-80% 55, 57.5, 60, 62.5, 62.5 [...]