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Nic nie zmieniamy, rób swoje. Ile treningów miałaś w trakcie tych 7 tyg.? Cm mogłaś złapać po treningu. Dont panik! :-D No i tera tak. Lecisz do Pl, ile czasu będziesz beztreningowo ciągnęła? Liczyć średnio 3 treningi tygodniowo- będzie około 21 treningów. W Pl będę koło 2 tyg, później juz zaczynam sezon w Saint Tropez- gdzie siłowni brak.

po pierwsze to sory za opóźnienie , po drugie primo to sog za podpis i avatar teraz do rzeczy 1)Rozgrzewka (tu wlasnie trucht 2x20 skip D A C) 2) Przysiady: 2x20x20kg na rozgrzewke ;) 2x15x40kg 2x10x60kg 3x8x70kg za duzo serii. jak cos to 2x15 na rozgrzewke , potem sproboj 12x50kg,10x60,8x70,6x80kg ale tu mam odrazu pytanie (mam podstawki [...]

Tydzien 2 21 marzec Dzisiaij totalny lajt, dnt. Niestety padla mi waga, i dopiero jutro bedzie znowu dzialac, wiec dzisiaj caly dzien dieta na oko. Twarog kolo 150g,banan, garstka zurawiny suszonej Zurek Losos okolo 150g oraz okolo 150g ziemniakow jablko jajecznica z 3 jajek, chleb zytni, 50g, tyle wazy kromka :D no i teraz zjem se garstke [...]

Środa 05.07.2017 A. E2MOM for 6min Back Squat x 8 reps 65-70% 97.5, 100, 105kg B. E2MOM for 6min Stiff-Legged Deadlift x 8 reps 75-80% of 1-RM Clean 80kg C. EMOM for 30 minutes: Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups - 20kg, 16kg, 16kg, 12kg, 12kg, CC Minute 2 – 10 Box Facing Burpee Box Jump Overs 60cm Minute 3 – 30 [...]

A. E2MOM for 6min 2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee ) 40, 45, 47.5, 50, 52.5, 55 B. E2MOM for 12min Snatch 1-2 = 3 reps 65-70% 47.5 - 50kg 3-4 = 2 reps 75-80% 55 - 57.5kg 5-6 = 1 rep 85-90% 62.5 - 65kg C. E2MOM for 8min Back Squat x 6 reps 75-80% 112.5, 115, 117.5, 120 D. E2MOM for 6min Romanian Deadlift x 8 reps 80-85% [...]

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 [...]

Sobota 05.08.2017 A. E2MOM for 12min Power Clean & Push Jerk x 2 reps 60, 65, 70, 75, 80, 85 B. E2MOM for 20min Clean & Jerk x 1 rep 60, 65, 70, 75, 80, 85, 90, 95 - nie udane.... C. TEAM OF 2 AMRAP 10min 3 Deadlift 120kg Burpee 1 - 2 - 3 - 4 - 5 - 6 - 7 .... REST 5min AMRAP 10min 20 Toes to Bar Wall Ball 20 - 30 - 40 - 50 ... REST 5min For time: [...]

Wtorek 08.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 40, 50 B. E2MOM for 6min: Power Clean & Push Jerk x 2 reps 80-85% 75, 77.5, 80 E2MOM for 8min Power Clean &Push Jerk x 1 rep 90-95% 85, 87.5, 90, 90 C. Every 5 minutes, for 25 minutes 15/10 Calorie Assault Bike 15 Wall Ball Shots (30/20 lbs) 15/10 Calorie Assault Bike D. 3 rounds of: [...]

Poniedziałek 30.10.2017 A. Every 30 seconds, for 7 minutes Dead-Stop Front Squat x 1 rep 90% of your 1-RM Dead-Stop Front Squat 110kg B. E2MOM for 6 minutes Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes High Hang Snatch x 1 rep 70+% 52.5, 55, 57.5 E2MOM for 6 minutes Hang Snatch x 1 rep 80+% 60, 62.5, 65 Every 2 minutes, for 10 [...]

Czwartek 04.01.2017 A. Build to 85-90% of your 1-RM Clean 50, 60, 70, 75, 80, 85, 90 E2MOM for 16 minutes Clean + 3 Front Squats 80-85% 1-RM Clean B. 4 sets for max reps of: 30 seconds of Power Cleans Rest 60 seconds Set 1: 55% - 55kg 14 Set 2: 60% - 60kg 13 Set 3: 65% - 65kg 12 Set 4: 70% - 70kg 8 C. AMRAP in 16 minutes of: 60/40 [...]

Wtorek 27.02.2018 A. E2MOM for 16 minutes 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) 40, 45, 50, 52.5, 55, 57.5, 60, 62.5 B. EMOM for 5 minutes: Power Snatch x 4 reps 55-60% of 1-RM Power Snatch 42.5 - 45 C. 5 rounds for time of: 15 Wall Ball [...]

Piątek 08.06.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 7.5kg, 12.5kg, 17.5kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat with 2sec Pause x 4 reps 50, 60, 70 B. 6 sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 65-80% 47.5kg, 50, 52.5, 55, 57.5, 60 C. 3 sets of: Tempo Bench Press [...]

Wtorek 27.06.2018 A. AMRAP 8 minutes 4 Muscle-Ups 8 Strict Handstand Push-Ups 40 Double-Unders Wynik. 4 rundy + 2 B. E2MOM for 12 minutes Clean x 1.1 (rest 2-3 seconds between singles) 1-3 = 60% 60kg 4-6 = 70% 70kg C. 3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps TEMPO 2115 40, 60, 60kg Med Ball Rotating Slams (Right) x 10 Reps [...]

Środa 04.07.2018 A. EMOM for 6 minutes: Full + Quarter Front Squat 100, 110, 115, 115, 115, 115 B. E2MOM for 16 minutes Power Jerk + Split Jerk 60, 60, 70, 70, 80, 80, 90, 95 C. AMRAP 10min 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee Box Jump-Overs 60cm 6 Strict Handstand Push-Ups 9cm Deficit Rest 5 minutes, and then repeat. Wynik: 3 [...]

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 [...]

Poniedziałek 06.08.2018 A. Front Squat 1 – 3 reps 55-60% 75kg 2 – 2 reps 65-70% 90kg 3 – 1 rep 75-80% 100kg 4 – 1 rep 80-85% 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 [...]

Poniedziałek 13.08.2018 A. Every 2 minutes, for 20 minutes Hang Clean + Jerk 60, 65, 70, 72.5, 75, 77.5, 80, 85, 90, 95 B. Back Squat 1 – 5 reps 65-70% 100kg 2 – 3 reps 75-80% 117g 3 – 1 rep 85-90% 135kg Rest 2-3 minutes E2MOM for 12 minutes Back Squat x 6 reps 75% 117kg D. Every 10 minutes, for 30 minutes 400 Meter Run 10 [...]

Piątek 16.11.2018 A. 2 sets of: Wall-Facing Handstand Marching x 50 reps https://www.youtube.com/watch?v=GMH4WnMvgzk&feature=youtu.be Rest 30 seconds Handstand Push-Up Negative 24cm Deficit x 8 reps TEMPO - 50A1 https://www.youtube.com/watch?v=-Y8aoXGN2zs&feature=youtu.be Rest 30 seconds 3 sets of: Wall-Facing Split Handstand Hold x 45 [...]

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 [...]

Piątek 01.02.2019 A. Build to today’s heavy complex of… 1 Pause Front Squat TEMPO - 330X + 2 Front Squats 110kg B. 4 sets for times of: 50 Air Squats 20 Toes-to-Bar Power Snatches Rest 3 minutes Set 1 – 4 Power Snatches 70kg Set 2 – 6 Power Snatches 65kg Set 3 – 8 Power Snatches 60kg Set 4 – 10 Power Snatches 55kg C. AMRAP 20min 500 Meter Row 16 [...]