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 [...]
Sobota 20.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 5 x 50, 70 3 x 90, 110 1 x 120, 130, 138.5 EMOM for 6 minutes: Back Squat x 1 rep 90-92% 131, 131, 132.5, 132.5, 133.5, 133.5 B. Build to today’s 1-RM Snatch from 2″ Below the Knee 60kg EMOM for 12 minutes: Snatch x 1 rep today’s heavy from below the knee 60kg C. [...]
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 [...]
Środa 29.03.2018 A. TEAM OF 2 AMRAP 20min 2 Ring Muscle Ups 4 HSPU 8 Kb Swing 36kg Wczoraj robiłem tylko WODa. Krótki, szybki i przyjemny %-) Trzeba odpoczywać ;-)
Nowy tydzień, nowy cykl, ale trzeba odpoczywać ;-) Wtorek 03.04.2018 A. 3 sets, not for time, of: L-Sit x 30 Muscle-Up x 8 5 Wall-Facing Handstand Push-Ups + 3m Handstand Walk + 5 Strict Handstand Push-Ups B. E2MOM for 6 minutes Sotts Press x 3 reps 7kg %-) E2MOM for 16min minutes Power Clean + Jerk x 2 reps 50, 55, 60, 65, 70, 75, 80, 85 C. 3 [...]
Wtorek 24.04.2018 A. EMOM for 12 minutes: 1 – Strict Muscle-Ups x 2-3 reps 2 – Bridge Holds x 20 seconds 3 – Handstand Walk x 10-15 Meters B. E2MOM for 20 minutes Hang Power Clean + Power Clean 50, 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90 C. 3 sets of: 20 Kettlebell Front-Rack Walking Lunges 2x24kg Rest 90 seconds 8 Jefferson Curl 16kg TEMPO 4141 [...]
Wtorek 15.05.2018 A. EMOM for 12 minutes: 1 – Strict Muscle-Ups x 3 reps 2 – Bridge Holds x 30 seconds 3 – Handstand Walk 15 Meters B. EMOM for 20 minutes: Clean & Jerk x 1 rep 80% 80kg C. 2 sets of: 3 Minutes of Banded March while Holding Sandbag/Ball Rest 2 minutes D. 3 sets of: Dips 10 x 24, 24, 10 TEMPO 20X1 Rest 30 seconds Supine GHD [...]
Piątek 01.06.2018 A. 4 sets of: Weighted Seated Box Jump 50cm x 3 reps +15kg Vest Seated Box Jump 50cm x 2 reps 4 sets of: Broad Jump x 5 reps B. Build to today’s 1-RM Dead-Stop Front Squat 122.5kg C. Every 90 seconds, for as long as possible… Clean & Jerk x 1 rep 60, 65, 70, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95 D. 6 rounds for time [...]
Sobota 09.06.2018 A. Every 3 minutes, for 15 minutes Power Clean + Hang Power Clean + Power Jerk x 2 reps 1-3 = 65% of 1-RM Power Clean 65kg *4-5 = 70% of 1-RM Power Clean 70kg B. 4 rounds of: 20 Cal Schwinn Bike 10 KB Thrusters 2x24kg 5 Bar Muscle-Ups C. 3 sets of: Strict Toes-to-Bar x 10 reps TEMPO 2020 Rest 30-45 seconds Side Plank x 45 [...]
Piątek 13.07.2018 A. E2MOM for 6 minutes High Hang Snatch x 3 reps 50% 40kg E2MOM for 6 minutes High Hang Snatch + Hang Snatch 60% 45kg E2MOM for 6 minutes Hang Snatch + Snatch 70% 52.5kg E2MOM for 6 minutes Snatch High Pull + Snatch 80% 60kg B. 4 sets of: Tempo Bench Press x 2 TEMPO - 21X1 100kg Rest 90 seconds Front-Foot Elevated [...]
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 [...]
Środa 15.08.2018 A. Team of 3 For time: 200 Double Unders 60 Toes to Bar 750m Run - together 50 Burpee Box Jump Over 60cm TC: 12min REST 3min AMRAP 9min a - 10 Kb Snatch 24kg from ground 30 Double Unders b - 5 Burpee Box Jump Overs 60cm 15 Toes to Bar c - REST REST 5min AMRAP 9min 3 Clean & Jerk 70kg 6 Bar Muscle Ups *alternate rounds [...]
Piątek 02.11.2018 A. 3 sets of: Bench Press x 10 reps 92-93% of last weeks 10-RM 82.5kg Rest 2 minutes B. 0 - 10 min For time: 10 Burpee Box Overs 75cm 10 Thrusters 70kg 10 Ring Muscle-Ups Wynik: 2,59min 10 - 20min rounds for time of: 15 Calories of Assault Bike 15 Shoulder to Overhead 60kg 15 Toes to Bar Wynik: 5,08min C. 3 sets of: 12 Skull [...]
Poniedziałek 10.12.2018 A. E2MOM for 8 minutes Muscle Snatch x 2 reps 40, 45, 50, 50 E2MOM for 10 minutes Power Snatch x 2 reps 50, 55, 60, 60, 60 E2MOM for 10 minutes 2 Snatch Lift-Offs + 1 Snatch 60, 60, 62.5, 62.5, 65 B. 5 sets of: Front Squat with a Pause x 5-6 reps TEMPO - 4111 60, 70, 80, 90, 100 Rest 3 minutes C. EMOM for 15 minutes 1 [...]