double x

[...] split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 [...]

[...] whether aspartame can disrupt cognitive, neurophysiologic, or behavioral functioning in normal individuals. DESIGN: Forty-eight healthy volunteers completed a randomized, double-blind, placebo-controlled, crossover study. The first month was aspartame free. Subjects then consumed sodas and capsules with placebo, aspartame, or sucrose for 20 d [...]

Wtorek 26.07.2016 SIŁA Power Clean + Push Jerk 1RM 1 x 50, 55, 60, 65, 70, 72.5, 75, 80 WOD A:Time Cap 4min 5 x 50 Double Unders B: Every 10min for 3 round 1400m Run Wynik: 5:50 / 5:52 / 5:51 GIMNASTYKA EMOM 7min 6 Butterfly Chest To Bar Butterfly Pull Ups 30, 30 Rekord w Power Clean 80kg ;-) Biegło się ciężko po wczorajszych wiosłach. Łydki, [...]

Czwartek 18.08.2016 A - Siła Hang Power Clean 1RM 1 x 40, 50, 55, 60, 65, 70, 75, 80 Bent Over Row 8,8,8,8 8 x 60,65,70,75 B - WOD AMRAP 8min 100 Double Unders 20 Kb Snatch 24 ( alternate hand ) Wynik: 322 Rest 5min Time Cap 3min: 50 Deadlift 71kg ( BodyWeight) Wynik: 2,15min C - GIMNASTYKA EMOM 5min 5 Strict Chest To Bar W Hang Power Cleanie [...]

Poniedziałek 29.08.2016 A - Siła Front Squat 2,2,2,2,2 2 x 70, 80, 90, 100, 110 Split Jerk 2RM 2 x 50, 60, 70, 80, 85 B - WOD Team of 2 Time Cap 25min 3 round of: 60 Double Unders 20 Wall Ball 10kg 15 Kb Swing 24kg Immiediatly into: AMRAP: 500m Run - together 50 Hang Squat Clean to Thruster 24kg 50 Burpees Wynik: 1 runda + 48 C - Conditioning [...]

Wtorek 13.09.2016 A - Siła Rack Pull 5RM 5 x 50, 70, 90, 100, 110, 120, 130, 140 Back Extension 3 x 20 Strict Pull Ups 17, 12, 11 B - WOD In 8 min Window: Buy in: 120 Double Unders AMRAP 5 Strict Deficit HSPU 6cm 5 Ring Muscle Ups Wynik 4 rundy + 1 C - Conditioning 3 round of: Sled Push 25kg Sled Pull 25kg 20 Toes to bar 1min REST + Sled Push [...]

A - WOD TEAM OF 2 2,30min ON 30min OFF Air Bike Box Jump 60cm with MedBall 6kg Bench Press 60kg Front Rack Kb Lunge 2 x 20kg Wall Ball Chair Position Row Double Kb Swing 2 x 16kg Shoulder Press 40kg Można było się zmęczyć:-) Jeden partner wykonywał ćwiczenie, a drugi odpoczywał etc. Ogólnie trening na luzie:-P

Poniedziałek 27.03.2017 A - SIŁA A. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps 37.5, 40, 42.5 Every 3 minutes, for 15 minutes (5 sets): 3-Position Snatch @ 75-85% 52.5kg Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch 62.5, 65, 67.5 B. Every minute, on the minute, for 6 [...]

Piątek 14.04.2017 A - SIŁA EMOM 10min 3 Power Clean 70kg Pendlay Row 10 x 70kg 6 x 80, 80, 80 B - WOD In 9min Window: Buy in: 40 Push Press 50kg AMRAP 30 Double Unders - unbroken 10 Overhead Squats 50kg Wynik: 5 rund + 1 C - Accessory 4 rounds of: 10 V Ups 10 Knee Tuck 10 sec Hollow Hold 10 Hollow Rock REST 1min Planowałem dzisiaj nie robić [...]

A. E2MOM for 6min Back Squat x 8 reps 65% 97.5kg B. E2MOM for 6min Stiff-Legged Deadlift x 8 reps @ 75% of 1-RM Clean 72.5kg C. EMOM for 24 minutes Minute 1 – 10 Strict Chest-to-Bar Pull-Ups Minute 2 – 12 Alternating Front-Racked Reverse Lunges 40, 45, 50kg Minute 3 – 10 Burpees Over the Barbell + 20 Double-Unders D. 3 rounds of: 15 Kb Row 32kg [...]

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 [...]

19.07.2016 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps 85% 127,5kg B. Every 90 seconds, for 9 minutes (6 sets): 2″ Deficit Deadlift to Knees x 2 reps 80, 100, 120, 130, 140, 150 C. For time: Three rounds of: 50 Double Unders 12 Hang Squat Cleans 60kg 9 Strict Handstand Push-Ups 9cm Deficit Immediately followed by. . . 100/70 [...]

Poniedziałek 07.08.2017 RANO A. TEAM OF 2 For time: Buy in: 500m together then 400 Double Unders 100 Thruster 40kg then 100 Burpee 100 Pull Ups Wynik: 11.10min // 18.15min WIECZÓR A. E2MOM for 6min Snatch Push Press + Overhead Squat 75, 85, 95 - nie udane E2MOM for 6min 3-Position Snatch 60-65% (high hang, mid-patella, floor) 42.5, 45, 47.5 [...]

Środa 06.09.2017 A. Every 10min for 40min 80 Double Unders 20 Wall Ball 9kg 15 Chest to Bar 10 Burpee Box Jump Overs 60cm 30 / 20 Cal Air Bike B. 3 sets of: 8 Kb Bench Press 2 x 24kg Ring Dips 10, 8, 8 TEMPO 21X1 Trening podobny do tego z poprzedniego tygodnia. Znowu mnie "zabił". Każda runda zrobiona w okolicach 5min. 1 i 2 runda po 30 cal na [...]

Wtorek 12.09.2017 A. E2MOM for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 70-75% 70, 72.5, 75 4-6 – 75-80% 77.5, 80, 80 B. TEAM OF 2 *Alternate 5 rounds of: 25 Double Unders 5 Burpee 4 rounds of: 10 Ring MU ( 3 x 10 MU + 1 x 10 C2B) 10 HSPU 3 rounds of: 15 GHD Sit Ups 10m Handstand Walk 15 Air Squats 2 rounds of: 12 Deadlift 100kg 12 [...]

Środa 10.01.2018 A. E2MOM for 16 minutes Clean + 2 Front Squats 85% of your 1-RM Clean 85kg B. 5 sets for max reps of: 30 seconds of Ground to Overhead 70kg Rest 60 seconds 7 , 7 , 6, 6, 6 C. AMRAP 14 minutes 100 Double-Unders 30 Alternating Kb Snatches 20kg 7 Muscle-Ups Wynik: 3 rundy + 110 D. Every 30 seconds, for 4 minutes (4 sets) of: 1 [...]

Wtorek 20.02.2018 A. E2MOM for 10 minutes 3-Position Snatch 60-65% of 1-RM Snatch - 2 sec Pause 40, 42.5, 45, 47.5, 50 EMOM for 5 minutes: Power Snatch x 4 reps 50-55% of 1-RM Power Snatch 40kg B. 2 rounds for time: 60 Wall Ball Shots 9kg 20 Chest to Bar Pull Ups 20 Dumbbell Thrusters 22.5kg 20 Toes to Bar 100 Double Unders Rest 5 minutes [...]

Poniedziałek 27.02.2018 A. E2MOM for 6 minutes 3-Position Clean 60% (high hang, mid-patella, floor) 60kg E2MOM for 10 minutes Hang Clean + Clean + Jerk 1-2 = 70% 70kg 3-4 = 80% 80kg 5 = 85% 85kg E2MOM for 4 minutes Clean & Jerk 90% 90kg B. Every 3 minutes, for 12 minutes Back Squat 1 – 5 reps 70% 102kg 2 – 3 reps 80% [...]

Środa 18.04.2018 A. 12 sets of: Box Squat x 2 reps 75% of Current 1-RM Box Squat Rest 45 seconds 105kg B. E2MOM for 8 minutes Power Jerk + 3 Overhead Squats Clean Grip 30, 40, 50, 70 C. E2MOM for 10 minutes Power Jerk x 2 reps 80% of 1-RM 80kg D. EMOM for 21 minutes: 1 – 15/10 Calories of Rowing 2 – 6 Burpee Over Dumbbells + 30 Double Unders 3 [...]

Poniedziałek 18.06.2018 A. E2MOM for 16 minutes High Hang Snatch + Snatch 75-80% of 1-RM Snatch 50, 52.5, 55, 57.5, 60, 60, 60, 60 B. 3 sets of: 9cm Deficit Deadlift x 10 reps 65% 123.5kg Rest 2-3 minutes https://vimeo.com/275646434 C. 3 sets of: Back Squat x 10 reps 70% 105kg Rest 2-3 minutes https://vimeo.com/275646318 D. 5 round for time: [...]