muscle

Sobota 08.07.2017 A. E2MOM for 12min 2-Position Clean + Jerk (Mid-Thigh, 2″ Below the Knee ) 50, 55, 60, 65, 70, 75 B. E2MOM for 12min Clean & Jerk 1-2 = 3 reps 65-70% 3-4 = 2 reps 75-80% 5-6 = 1 rep 85-90% C. TEAM OF 3 For time: 50 Squat Clean 90kg 60 Muscle Ups 90 Front Squat 80kg 100 Strict HSPU 140 Thruster 50kg 150 Chest to Bar Pull Ups * [...]

Wtorek 01.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 30, 35 B. E2MOM for 6min Hang Clean + Clean + Jerk 60, 70, 70 E3MOM for 15min Clean & Jerk x 3 reps 70, 70, 70, 70, 80 C. E2MOM for 6min Clean Pull x 3 reps 90, 100, 110 D. E2MOM for 24min Station 1 – 15/12 Calorie Row + 15 Burpees Over the Erg Station 2 – 5 Muscle-Ups + 6 Ground to [...]

Środa 09.08.2017 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 [...]

Sobota 10.09.2017 TEAM OF 2 A: I go You go 100 DU 30 Toes to Bar 20 Deadlift 90kg then 50 Box Jumps Over 60cm B: 3 rounds of: 30 HSPU 50 Wall Ball 9kg C: 3min AMRAP Thruster 60kg then Bar Muscle Ups 30 - 20 - 10 250m Run Niezła dobitka na koniec tygodnia. Mimo, że lżejszy tydzień treningowy to i tak czuję się mocno zmęczony %-)

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, [...]

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) [...]

Poniedziałek 16.10.2017 A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 6 minutes (3 sets): Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes (3 sets): High Hang Snatch x 3 reps 65-75% 50kg E2MOM for 6 minutes (3 sets): Hang Snatch x 2 reps 75-80% 55, 55, 57.5 E2MOM for 6 minutes (3 sets): Snatch x 3 reps [...]

Poniedziałek 23.10.2017 A. Every 30 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 90% 107.5kg B. E2MOM for 6 minutes Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes High Hang Snatch x 2 reps 70+% 52.5, 55, 57.5 E2MOM for 6 minutes Hang Snatch x 1 rep 80+% 60, 62.5, 62.5 E2MOM for 10 minutes Snatch x 2 reps 85+% 62.5, 65, 65, [...]

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 [...]

Wtorek 21.11.2017 A. Build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 20 minutes Power Clean + Hang Clean + High Hang Clean 1-3 – 60-65% 60, 60, 65 4-6 – 65-70% 65, 67.5, 70 7-8 – 70-75% 70, 72.5, 75 9-10 – 75-80% 75, 77.5, 80 C. 2 rounds for time of: 12 Muscle-Ups 15 Thrusters 60kg Wynik: 5,37min D. 3 sets of: 8 [...]

Poniedziałek 11.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance Hang Power Snatch Snatch from Below Knee 1 x 5 20kg 2 x 3 x 40kg B. E2MOM for 6 minutes High Hang Snatch x 3 reps 50-60% 37.5, 40, 45 E2MOM for 6 minutes High Hang Snatch + Hang Snatch 60-70% 47.5, 50, [...]

Poniedziałek 18.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 x 20kg 1 x 40kg B. Every 2 minutes ... Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 65, 67.5 C. E2MOM for 12min Back Squat 1 – 5 reps [...]

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 23.01.2018 A. For max reps: 80kg Push Press - 3 Rest 60 seconds 70kg Push Press - 6 Rest 60 seconds 60kg Push Press - 10 Rest 60 seconds 50kg Push Press - 15 Tempo 10X3 B. 3 sets of: 8 Decline Dumbbell Bench Press 2 x 24kg 30X1 8 Landmine Rows x 25, 25, 30 21X0 Rest as needed C. TEAM OF 2 AMRAP 23min 29 One Hand Kb Thruster 24kg 29m [...]

Środa 21.02.2018 A. 15 - 20min to find 1RM Dead Stop Front Squat 110kg 3 x 1 x 110kg B. TEAM OF 3 In 10min Window a - 21 Cal Row b - 21 Cal Bike c - 21 Cal Ski 50 Ring Mu then 3 Hang Power Snatch +3 Hang Squat Snatch REST 5min In 10min Window a - 21 Cal Row b - 21 Cal Bike c - 21 Cal Ski 30 Bear Complex 70kg then 10m Shuttle Run REST 5min In [...]

Piątek 20.04.2018 A. Every 3 minutes for 6 minutes Single Leg Depth Drops x 5 reps each legs Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 3 reps 45, 45, 50 E2MOM for 24 minutes Snatch x 1 rep 40, 45, 47.5, 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70 - nie udane C. 4 sets of: [...]

Piątek 27.04.2018 A. Every 3 minutes, for 6 minutes Single-Leg Depth Drops x 4 reps each leg Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Snatch Press from Receiving x 3 reps 20, 20, 20 E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 50 Every 90 seconds, for 15 minutes Snatch x 1 rep [...]

Wtorek 01.05.2018 A. EMOM for 18 minutes: 1 – 6 Bar Muscle-Ups 2 – 1 Legless Rope Climb starting from Seated Position 3 – 20’s Dragon Flag Holds B. Take 15 minutes to build to a Power Clean that is 80-85% of your 1-RM Clean 80kg EMOM for 10 minutes: Power Clean x 1 rep 85% of 1-RM Clean 85kg C. Three sets of: 20 x Kettlebell Front Rack Walking [...]

Piątek 05.05.2018 A. Every 3 minutes, for 6 minutes Single Leg Depth Drops x 3 reps each legs Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 50, 55 Every 3 minutes, for 18 minutes 3-Position Snatch 65-75% (high hang, mid-thigh, and then from 2″ below the knee) [...]

Piątek 14.05.2018 A. E2MOM for 4 minutes Kneeling Jump x 3 reps E2MOM for 6 minutes Single-Leg Box Jump x 3 reps each leg E3MOM for 9 minutes Single-Leg Step-Up Jump x 4 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 45, 50, 55 Every 2 minutes, for 6 minutes High Hang Snatch + Hang Snatch 65-70% Every 2 minutes, for 6 minutes [...]