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  • DT - VVIZARD

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    Strength & Endurance

    Wtorek 11.12.2018 A. E2MOM for 12 minutes of: 2 Power Cleans + 1 Power Jerk 1-3 – 75% 75kg 4-6 – 80% 80kg B. 4 sets of: 800 Meter Run 10/7 Muscle Ups 10 Ring Dips Rest 60 seconds Wynik: 4,50 // 5.10 // 5.07 // 5,20 C. 3 sets of: 12 Hip Thrust 110, 130, 140kg Rest as needed Chinese Plank x 30 seconds 24, 32, 36kg Rest 60 seconds Chinese [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/11/2018 11:41:25 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Środa 12.12.2018 A. 4 sets of: Back Squat Jump x 2 reps 40kg Rest as needed B. E2MOM for 10 minutes Bench Press x 2 reps 80-85% of 1-RM 92.5, 95, 97.5, 97.5, 97.5kg C. Back Squat 5 x 60kg 5 x 75kg 5 x 90kg Rest 2-3 minutes between sets. D. 4 rounds of: In 2min Window: 15 Thrusters 40kg 12 Bar-Facing Burpees AMRAP - Max Calorie Assault Bike - [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/12/2018 12:35:56 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 14.12.2018 A. E2MOM for 16 minutes Power Snatch x 2 reps 1-3 = 65% 50kg 4-6 = 70% 52.5kg 7-8 = 75% 55kg B. 5 rounds of: In 90sec Window: 20/15 Calorie Assault Bike Max Reps of Ground to Overhead Rest 90 seconds Loading per set: Set 1 – 80kg - 3 Set 2 – 70kg - 4 Set 3 – 60kg - 6 Set 4 – 50kg - 7 Set 5 – 40kg - 9 C. Three sets of: [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/14/2018 12:16:40 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Sobota 15.12.2018 A. 4 sets of: Back Squat Jump x 2 reps 40, 45, 50, 50kg Rest as needed B. 3 sets of: Close-Grip Bench Press x 4 reps 90, 92.5, 92.5kg Rest 2 minutes C. 3 sets of: Strict Overhead Press x 4 reps of 85% 60kg Rest 2 minutes D. For time: 10 Back Squats 100kg 40 Chest-to-Bar Pull-Ups 20 Back Squats 80kg 20 Bar Muscle-Ups 30 Back [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/16/2018 4:00:40 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 17.12.2018 A. EMOM 5min 2 Tall Snatch 20, 30, 30, 30, 30 EMOM 5min 2 High Hang Snatch 40, 45, 50, 55, 55 EMOM 5min Hang Snatch below knee + Hang Snatch above knee 50, 55, 60, 60, 60 B Back Squat 5 x 5 x 110kg 110kg x 13 C. AMRAP 9min 12 Overhead Squat 40kg 30 Double Unders Wynik: 7 rund + 12 OHS bez problemu, tylko skakanka trochę [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/18/2018 6:53:32 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Czwartek 27.12.2018 A. 6 sets of: Hang Snatch + Snatch + 2 Overhead Squats Rest as needed 50, 55, 60, 65, 70, 75 B. Back Squat 2 x 105, 115 3 x 5 x 125 125 x 7 C. 3 rounds for time of: 500 Meter Row 10 Devil’s Presses 2 x 22.5kg 20 Toes to Bar 30 Box Jump-Overs 75cm Wynik: 28min Rwania dzisiaj super wchodziły :-P nie rwałem od tyle od wakacji %-) [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/27/2018 8:12:04 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 28.12.2018 A. E2MOM for 16 minutes Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) 60, 65, 70, 75, 80, 82.5, 85, 90 B. Bench Press 1 – 6 reps 65% 75kg 2 – 4 reps 75% 85kg 3 – 2 reps 85% 97.5kg 4 – 6 reps 70% 80kg 5 – 4 reps 80% 92.5kg 6 – 2 reps 90% 102.5kg 7 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/28/2018 7:33:21 PM Szacuny postu: 0 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 31.12.2018 A. Snatch Technique Warm-Up 3 sets of: Halting Snatch Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps Set 1 – Barbell Set 2 – 40kg Set 3 – 40kg B. [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 12/31/2018 3:08:21 PM Szacuny postu: 2 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    [...] 72.5kg 3-5 = 75% of 1-RM Clean & Jerk 77.5kg E3MOM for 9 minutes Clean & Jerk x 2 reps 1-3 = 80% of 1-RM Clean & Jerk 85kg B. AMRAP 5 minutes of: 5 Kettlebell Front Racked Kettlebell Squats 2x32kg 15m Front Racked Carry 2x32kg 15m Farmers Carry 2x32kg Wynik: 4 rundy + 1 C. 10 rounds of: 1min ON 1min OFF Run 10 - 11km/h Dzisiaj trening [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/1/2019 2:15:45 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Środa 02.01.2018 A. 3 sets of: 2 x 15m Handstand Walk Obstacle Course 10 Strict Pull-Ups 45 second Front-Leaning Rest on Rings 15 Ring Rows Rest 90 seconds B. EMOM for 12 minutes 1min - 12 Bar-Facing Burpees 2min - 12 Deadlifts 100kg C. 5 sets for times of: 20/15 Calorie Assault Bike 1000 Meter Bike Erg 15 Cal Ski Erg Rest 3 minutes Mój tor [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/2/2019 11:43:13 AM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 04.01.2019 A. Build to today’s 1-RM Dead-Stop Front Squat 115kg B. Against a 2-minute running clock… 25/18 Calorie Row Max Rep Hang Squat Snatches Rest 2 minutes between sets, and complete a total of 4 sets. Loading per set: *Set 1 – 60kg - 5 *Set 2 – 55kg - 8 *Set 3 – 50kg - 8 *Set 4 – 40kg - 12 C. AMRAP 30min 60Calorie [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/4/2019 11:33:14 AM Szacuny postu: 0 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    [...] EMOM for 5min 2 Tall Clean 40, 45, 50, 50, 50 EMOM for 5min High Hang Clean 2 x 50, 55 1 x 60, 60, 60 EMOM for 5min 1 Hang Squat Clean 70, 75, 80, 80, 80 B. AMRAP 8min 3 Strict Handstand Push-Ups 3 Power Cleans 80kg 6 Strict Handstand Push-Ups 3 Power Cleans 9 Strict Handstand Push-Ups 3 Power Cleans 12 Strict Handstand Push-Ups 6 Power Cleans [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/5/2019 7:12:15 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Poniedziałek 07.01.2019 A. 3 sets of: Halting Snatch Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps Set 1 – Empty Barbell Set 2 – 40kg Set 3 – 40kg B. E2MOM for 6min (Snatch Push [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/7/2019 8:30:50 PM Szacuny postu: 0 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Środa 09.01.2019 A. 3 sets of: Strict Pull Ups x Max Reps 20, 15, 12 Ring Rows x 15 reps Rest 60 seconds Strict Handstand Push Ups x Max Reps TEMPO - 3011 12, 12, 10 Push Ups x Max Reps 25, 25, 25 Rest as needed B. EMOM for 12 minutes 1min - 7 Deadlifts 110kg 2min - 10 Burpee Box Jump-Overs 60cm C. 2 rounds of: In 3 min Window 30/20 [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/9/2019 7:07:29 PM Szacuny postu: 0 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 11.01.2019 A. “Invictus Friday Challenge – 1.11.19” In 60-second Window 20/12 Calories of Assault Bike Max Reps of Burpees Over the Barbell Wynik: 14 B. Build to today’s 2-RM… Pause Front Squat TEMPO - 33X1 110kg C. 3 sets for times of: Row 500 Meters 100 Double-Unders Overhead Squats 1 – 21 reps 50kg 2 – 15 reps 60kg 3 – 9 reps 80kg REST [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/11/2019 7:07:28 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Sobota 12.01.2019 A. Back Squat 1- 5 reps 70% 105kg 2- 3 reps 80% 120kg 3- 1 rep 85-90% 135kg 4- 10 reps 70% 105kg 5- 10 reps 70% 105kg Rest 2-3 minutes B. AMRAP 12 minutes of: 10 Handstand Push-Ups 12cm Deficit 20 Thrusters 45kg 30 Pull-Ups Wynik: 2 rundy + 35 REST 4 minutes 5 rounds for time of: 10 Deadlifts 100kg 10 Bar Facing [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/12/2019 6:06:08 PM Szacuny postu: 0 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Poniedzialek 14.01.2019 A. 3 sets of: Snatch Halting Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps Set 1 – Empty Barbell Set 2 – 40kg Set 3 – 40kg B. E2MOM for 6 minutes Muscle [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/14/2019 6:28:28 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    [...] x 1 rep 1-2 = 80% 85kg 3-4 = 85% 90kg 5-6 = 90% 95kg B. 3 rounds of: In 2 min Window 300/250 Meter Row Max Reps of Hang Squat Cleans 60kg - 12, 11, 13 Rest 60 seconds In 2min Window 15/10 Calories of Assault Bike Max Reps of Kipping Handstand Push-Ups 15cm Deficit - 9, 10, 8 Rest 90 seconds C. 3 sets of: 60 seconds of Kettlebell [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/15/2019 7:24:54 PM Szacuny postu: 1 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Środa 16.01.2019 A. Complete, not for time: 4 L-Seated Rope Climbs 6 Legless Rope Climbs 8 Rope Climbs B. EMOM for 10 minutes 1min - 15 Deadlifts 100kg 2min - 13-15 Bar Facing Burpees C. 3 rounds of: 21 - 15 - 9 Row or Bike Erg Ski-Erg Assault Bike REST 2min D. 3 sets of: 20 Weighted GHD Hip Extensions x 15kg Rest as needed Tall Kneeling [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/16/2019 8:44:28 PM Szacuny postu: 0 (cały temat: 207)
  • DT - VVIZARD

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    Strength & Endurance

    Piątek 18.01.2019 A. Invictus Friday Challenge AMRAP in 60 seconds of: 5 Pull Ups 5 Toes to Bar Wynik: 4 rundy + 1 B. Build to today’s 3-RM… Pause Front Squat x 3 reps TEMPO - 33X1 110kg C. Every 6 minutes, for 18 minutes 1000 Meter Bike Erg 10 Unbroken Muscle-Ups 10 Unbroken Snatches 60, 55, 50 kg Wynik: 4,10min // 4,12min // 4,20min [...]

    Odpowiedzi: 1648 Ilość wyświetleń: 20000 Data: 1/18/2019 7:06:24 PM Szacuny postu: 0 (cały temat: 207)