clean 9

08.07.2012 DNT 9.07.2012 Trening + aero do pełnej godz 1. Drabinka: 10-1 thrusters(1) 10-1 burpees 10-1 box jumps 47cm 1-10 power clean(2) 1-10 swing L i P(3) (1),(2) 25kg sztanga (3) 16kg kettlebells czas: 31:33min +25 min rowerek :)) masakra. najgorszy był moment 5/6 powtórzeń. zanim zdołałam zejść po schodach (oczywiście trzymając się [...]

[...] 40kgx10 45kgx10 47,5kgx10 50kgx10 3. wykroki chodzone ze sztangą 4x10 27,5kgx10 30kgx10 32,5kgx10 4. Invert row 5xmax 11/9/8/6/5 +5min wioślarz Trening mnie wykończył #-P clean - o dziwo poszło. nastawiona byłam na walkę ,a w sumie takiej nie było.przy ostatniej serii wydawałam dziwne odgłosy %-) przysiady - dość lekko, będę dokładać [...]

[...] some extent. We will consider the oleic acid as being half as effective, thus 2.2 becomes 1.6. Thus, 22% goes to our final of 35%. This is all assuming ideal conditions -- clean, well scrubbed, hairless skin and a fairly large area of application -- on the order of 2000 cm2 (which would be the abdomen, chest, and lower back for a 6' 200 pound [...]

Sobota 03.07.2016 WOD Team of 3 0 - 12min 12 round 5 clean & jerk 60kg 5 pull ups / bar muscle ups then 750m Run 15 - 27 min 12 round 3 Power Snatch 45kg 7 Strict HSPU then 750m Run 30min - 1 Bear Complex 50kg 9 Box Jumps Over 75cm Sztanga ciężko jakoś szła. Ogólnie dobry trening na zakończenie tygodnia ;-)

Czwartek 07.07.2016 SIŁA Overhead Squat 2RM ( Clean > Shoulder to Behind Neck > Snatch Grip Push Jerk > OHS = OHS Setup ) 2x 40, 45, 50, 55, 60, 65, 70, 75 WOD A: Thruster 1RM Time Cap 10min 1x 50, 55, 60, 65, 70, 75 B:Time Cap 8min 66 Thruster 50kg For every break 40 Double Unders Wynik: -9 GIMNASTYKA EMOM 8min 5 Butterfly Chest to bar pull ups [...]

Piątek 08.07.2016 SIŁA Front Squat 50 x 70% of 1RM 38 x 70kg Deadlift 20x 75 10x 85 10x 95 10x 105 WOD AMRAP 11min 15 Kb Hang Squat Clean 24kg 15 Kb Overhead Lunge 24kg 250m Run with KB 24kg Wynik: 3 rundy + 18 WOD 2 21-18-15-12-9-6-3 Kb Swing 24kg Toes to bar We Front Squat miało być 50 powtórzeń, dzielone jak chcę. Z braku czasu weszło 38 [...]

Piątek 30.09.2016 A - Siła Hang Power Clean 8 x 2 x 70kg B - WOD A: AMRAP 4min Kb Snatch 24kg B: 50 cal Row Time Cap: 2min Immiediatly: Shuttle Run 7m C: Death by Strict Chin Ups 11 Wynik: 105 / 1:40min C - Accessory Good Morning 8 x 30, 35, 40, 45 Barbell Row 8 x 60, 65, 75, 75 WOD nie był zbyt ciężki. Przy Kb Snatch przy ostatnich powtórzeniach [...]

Sobota 08.10.2016 A - WOD Team of 2 A: AMRAP 12min 21 Wall Ball 10kg 15 Box Jumps 75cm 9 Deadlift 80kg 10min rest B: 70 Burpee Over The Bar 70 Power Clean 50kg 70 Kb One Arm Push Press 24kg 70 Overhead Squat 50kg Wynik: 15,25min Trening był w zespołach 3 osobowych i w części B było po 100 powtórzeń każdego ćwiczenia. Nie było 3 osoby do zespołu , [...]

Sobota 22.10.2016 A - WOD Team of 2 A: AMRAP 9min 9 T2b 6 Deadlift 80kg 3 Bar Muscle Ups ALTERNATE B: Time Cap 7min 50 Synchro Burpee 50 Power Clean 60kg C: Time Cap 7min 200 HR Push Ups Trening bardziej na luzie. Poruszać się trochę, rozruszać DOMS-y hehe.

Wtorek 03.01.2017 A - SIŁA Snatch High Pull from Blocks 5,5,3,3,3 40, 50, 60, 70, 75 B - WOD For time: 1 - Rope Climb 2 - 20 sec Ring Support Hold 3 - Bar Muscle Ups 4 - Strict Pull Ups 5 - 5sec Free Handstand Hold 6 - Strict T2B 7 - Strict HSPU 8 - Pistols 9 - T2B 10 - 10m Handstand Walk 11 - Ring Muscle Ups 12 - 120sec Hollow Rock + 120sec Arch [...]

Czwartek 23.02.2017 A - SIŁA Overhead Squat 5 x 40, 50, 60, 70 9 x 80 2 x 90 Snatch Balance 3 x 30, 40, 50, 60 B - WOD TEAM OF 2 AMRAP 16min 4 Power Clean 80kg 4 Front Squat 80kg 4 Shoulder to Overhead Complex of: 4 Pull Ups + 3 Chest to bar + 2 Bar Muscle Ups Wynik: 10 rund + 12 C - GYMNASTIC 7 round of: 1min Air Bike 6 Ring Muscle Ups 1min REST [...]

Wtorek 28.02.2017 A - WOD TEAM OF 2 2 round of: In 8min Window 150 Wall Ball 9kg AMRAP Clean & Jerk 80kg REST 4min Wynik: 8+9 B - GYMNASTIC 7 round of: 1min Air Bike 10 Buttefly Chest To Bar Pull Ups 2min rest EMOM 4min 8 Kipping Chest To Bar Po wczorajszym 17.1 mam pospinane prostowniki, ale nie aż tak mocno. Wydawało mi się, że ten trening [...]

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 [...]

Piątek 04.08.2017 A. E2MOM for 10min: Power Snatch + Overhead Squat x 1 rep 50, 55, 57.5, 60, 65 B. E2MOM for 16min Snatch x 1 50, 55, 57.5, 60, 62.5, 65, 67.5, 72.5 - nie udane C. E2MOM for 8min Front Squat x 3 reps 85-90% 102.5, 105, 107.5, 107.5 D. 3 rounds for time of: 7 Deadlifts 60kg 6 Cleans 60kg 5 Snatches 60kg 7 Pull-Ups 6 Chest-to-Bar [...]

Piątek 25.08.2017 A. E2MOM for 20min Snatch 1-2 = 3 reps 60% 43.5kg 3-4 = 2 reps 70% 51kg 5-6 = 1 rep 80% 57.5kg 7-8 = 1 rep 90% 65kg 9-10 = 1 rep 95+% 70kg B. E2MOM for 8min Front Squat x 2 reps 100% of 1-RM CLEAN 95kg C. For time: 4 Legless Rope Climbs from seated 12 Strict Handstand Push-Ups to 15cm Deficit 4 Legless Rope Climbs 12 [...]

Sobota 26.08.2017 A. E2MOM for 20 minutes Clean & Jerk 1-2 = 3 reps 60% 56kg 3-4 = 2 reps 70% 66kg 5-6 = 1 rep 80% 76kg 7-8 = 1 rep 90% 85kg 9-10 = 1 rep 95+% 90kg - nie udane B. TEAM OF 2 AMRAP 12min I go, you go 6 Ring Muscle Ups 12 Thruster 40kg 250m Run REST 6min AMRAP 5min A: 15 Toes to Bar B: 12 Back Squat 40kg immediately into [...]

Poniedziałek 28.08.2017 A. E2MOM for 6 minutes 3-Position Snatch 60-70% 43.5, 47.5, 50 E2MOM for 16 minutes Snatch 1-3 = 2 reps 70% 50kg 4 = 1 rep 75-80% 55kg 5 = 1 rep 80-85% 58.5kg 6 = 1 rep 85-90% 62.5kg 7 = 1 rep 90-95% 65kg 8 = 1 rep 90-95+% 68.5kg - nie udane B. E2MOM for 14 minutes Front Squat 1-2 = 3 reps 70-75% 87.5kg - [...]

Piątek 08.09.2017 A. "The Chief" AMRAP 3 minutes of: 3 Power clean 60kg 6 Push-ups 9 Squats Rest 1 minute. 5 rounds Wynik: 6r + 5 6r + 1 6r + 2 5r + 5 5r + 3 B. 3 sets of: 6 Pendlay Row 60, 60, 80kg 20 Reverse Snow Angels --> https://www.youtube.com/watch?v=Rwm7QgLllSA 15 GHD Sit Ups Fajny, ciekawy i ciężki WOD;-) najgorzej zmęczyły się [...]

Poniedziałek 20.11.2017 A. 1 set of 5 reps empty barbell then 2 sets of 3 rep 40kg Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee B. 4 sets of: Hang Snatch x 2 reps 75-80% 55, 55, 57.5, 60 3 sets of: Snatch x 1 rep 85% 62.5kg [...]

Sobota 14.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 132.5kg EMOM for 6 minutes: Back Squat x 1 rep 90% 132.5kg B. 1-RM Power Snatch 65kg Every 45 seconds, for 9 minutes Snatch x 1 rep today’s 1-RM Power Snatch 8 x 1 x 65 4 x 1 x 60 C. 2 rounds for max reps: 30 seconds of Ground to Overhead 70kg Rest 30 seconds 45 [...]