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[...] 81 B. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Power Jerk 50, 55, 60, 65, 70, 75, 80 - tylko Power Clean B - WOD For Time: 8 - 16 - 24 Pull Ups Box Jumps 60cm immiediately into: 8 - 16 - 24 Toes to Bar Burpee Wynik: 5,55min C - GYMNASTIC Strict HSPU Every 2min for 10min 12, 15, 18, 12, 12 Po wczorajszych thrusterach nie było [...]

Wtorek 04.04.2017 A - SIŁA Power Clean 1RM 50, 60, 70, 75, 80, 85, 90, 92.5 6 x 1 x 60kg B - WOD For Time: 100 Double Unders 40 Wall Ball 9kg 30 Box Jumps 60cm 40 Toes to Bar 30 Box Jumps 60cm 40 Wall Ball 9kg 100 Double Unders Wynik: 9, 25min C - GYMNASTIC Every 2 min for 8min 13, 16, 18, 12 EMOM 5min 5 Kipping Chest to Bar Nowy PR w Power [...]

Wtorek 18.04.2017 A - SIŁA Back Squat 3 x 5 x 105kg Push Press 3 x 5 x 62.5kg B - WOD TEAM OF 2 6 round for time: 15 Kb Swing 7 Burpee on the plate Time Cap 5,30min REST 1min 6 round for time: 12 Toes To Bar 7 Burpee on the plate Time Cap 5,30min REST 1min 6 round for time 15 Wall Ball 9kg 7 Burpee on the plate Wynik: 5,23min C - Accessory 3 [...]

[...] x 70 8 x 80 6 x 90, 90 B - WOD In 10min Window: 60 Cal Row - Time Cap 2,40min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 12 Kb Swing 24kg ( L / P ) Wynik: 6 rund + 34 C - Accessory 4 rounds of: 3 Legless Rope Climb Rest 1-2min Power Clean lekko. W ostatnim czasie dostałem kilka wskazówek i udało mi się jej wprowadzić w życie%-) i...... jest [...]

Piątek 28.04.2017 A - SIŁA EMOM 10min 2 Power Clean 78kg Clean Pull 5 x 3 x 80kg B - WOD 10 round for time 12 Kb Swing 24kg 8 Burpee Time Cap 10min Wynik: 8, 07min C - Accessory 3 rounds of: 30 sec Kb Hold in Squat Position 2 x 24kg 30 sec Strict Toes To Bar 30 sec Plank 1min rest Trening wydaję się łatwy, ale tak nie było;-) zrobiłem tylko jedną [...]

Wtorek 02.05.2017 A - SIŁĄ Back Squat 3 x 5 x 110kg Push Press 3 x 5 x 70kg B - WOD TEAM OF 2 AMRAP 20min Partner A: 10 Pull Ups 15 Push Ups 20 Air Squats Partner B: 15 Thruster 40kg Wynik: 170 C - Accessory 4 rounds of: 8 Lunge 70kg 10 Strict HSPU 2 rounds of: 15 Barbell Rollout 30 sec Hollow Hold +5kg Przysiad dzisiaj o dziwo robiło się lżej [...]

[...] Power Clean 55kg x 2 60kg x 2 65kg x 2 70kg x 2 x 2 Shoulder Press 4 x 10 x 40kg 15 x 40kg B - WOD For time: 50 Kb Overhead Lunge 24kg 250m Run 50 Toes to bar 250m Run 50 Back Squat 40kg 250m Run 50 Kb Swing 24kg Wynik: 15min C - GIMNASTYKA Strict Toes to bar + 4kg MedBall 6 x 3 EMOM 10min 10 Wall Ball 10kg Pierwsza część całkiem dobrze. WOD [...]

[...] 67,5% - 77,5kg x 10, 10, 15 B - WOD TEAM OF 2 AMRAP 20min 60 Double Unders 25 Wall Ball 9kg 15 HSPU 5 Squat Clean 70kg Wynik: 3 rundy + 194 C - GIMNASTYKA 5 rounds of: 30 sec Air Bike 10 Kipping HSPU Deficit 6cm REST 1min Coś nie idą mi ostatnio Cleany, chociaż w treningu wchodziło TnG:-) Ciekawy trening, podobał mi się. Najpierw ja robię 60DU, [...]

Poniedziałek 12.06.2017 A - SIŁA Power Snatch 65% - 3 x 3 x 45kg Back Squat 75% - 15 x 105kg B - WOD TEAM OF 2 AMRAP 22min 750m Run - together 30 Power Clean 60kg Wynik: 4 rundy + 500m C - GIMNASTYKA 6 rounds of: 1min Ski Erg 5 Ring Muscle Ups 1min rest W tym tygodniu sprawdzanie maksów na 10 powtórzeń i wyliczanie nowych maksów. Celem było [...]

Środa 21.06.2017 A. E2MOM for 6min Back Squat x 8 - 65% 97.5kg B. E2MOM for 6min Stiff Legged Deadlift x 8 - 75% of Clean 71kg C. EMOM for 24 minutes: Minute 1 – 6 Burpees Over the Barbell + 6 Deadlifts 100 - 110kg Minute 2 – 4 Toes to Bar + 3 Chest-to-Bar Pull-Ups + 2 Bar Muscle-Ups Minute 3 – 10 Kettlebell Thrusters 2 x 16kg D. Three sets [...]

A. E2MOM for 12min: 3-Position Snatch x 1 rep (High Hang, Mid-Thigh, 2″ Below the Knee ) 30, 35, 40, 45, 47.5, 50 B. E2MOM for 12min Snatch 72.5kg 1-2 = 3 reps 60-65% 43 - 47kg 3-4 = 2 reps 70-75% 51 - 54kg 5-6 = 1 rep 80-85% 58 - 61kg C. E2MOM for 6min Back Squat x 8 reps 70% 105kg D. E2MOM for 6min Romanian Deadlift x 8 reps 80% of 1-RM [...]

Środa 12.07.2017 A. E2MOM for 6min Back Squat x 8 reps 70-75% 105, 107.5, 112.5 B. E2MOM for 6min Stiff-Legged Deadlift x 8 reps 75-80% of 1-RM Clean 80 C. EMOM for 21 minutes: Minute 1 – 15 Wall Ball Shots 9kg Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups Minute 3 – 5 Dumbbell Burpee Box Step-Overs 2 x 20kg D. 3 rounds of: 10 Chin Ups [...]

18.07.2017 A. E2MOM for 6min Behind the Neck Press in Split x 5 reps 40, 45, 50 E2MOM for 6min Jump to Split x 4 reps 50, 55, 60 B. E2MOM for 12min Clean and Jerk from Blocks x 1 rep @ 80-85% C. E2MOM for 20min 15/12 Calorie Row 15 Burpees over the Erg po za Wod w postaci EMOMu nic ciezkiego nie bylo. zrobienie 15cal i 15 burpee zajmowalo okolo [...]

Poniedziałek 24.07.2017 A. E2MOM for 10min Snatch Push Press + Overhead Squat 50, 60, 70, 80, 90 E2MOM for 6min High Hang Snatch x 3 reps 50-55% 35, 37.5, 40 E2MOM for 6min High Hang Snatch + Hang Snatch 60-65% 42.5, 45, 47.5 E2MOM for 6min Hang Snatch + Snatch 70-75% 50, 52.5, 55 E2MOM for 6min Snatch High Pull + Snatch 80-85% 57.5, 60, 62.5 B. [...]

[...] RANO A. EMOM, for 20 minutes Minute 1 – 15/10 Calorie Row Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups Minute 3 – 5 Burpees Over The Bar + 5 Hang Squat Snatche 50kg Minute 4 – Rest then 3 rounds for time of: 20/15 Calorie Row 30 Double-Unders 10 Chest-to-Bar Pull-Ups 5 Burpees Over The Bar 5 Hang Squat Snatches 50kg Wynik: [...]

Poniedziałek 11.09.2017 A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 8 min Muscle Snatch x 2 reps 30, 35, 40, 45 E2MOM for 10 min Power Snatch x 2 reps 70-75% 52.5, 52.5, 55, 56, 56 E2MOM for 10 min 2 Snatch Lift-Offs + 1 Snatch 80-85% (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, [...]

[...] Ups 10m Handstand Walk 15 Air Squats 2 rounds of: 12 Deadlift 100kg 12 Overhead Walking Lunge 32kg 1 rounds of: 100 Wall Ball 9kg Wynik: Około 33min C. 4 sets of: 8 Front-Racked Barbell Bulgarian Split Squats 40, 40, 50, 50 Rest 45 seconds 5 Weighted Chin Ups 12, 16, 24, 32 Rest 45 seconds Pierwsza część lekko. Trening długi i męczący... Ja [...]

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 [...]

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 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) [...]