[...] sets of: Drop to Split x 4-6 reps 40 C. E2MOM for 20min Clean & Jerk x 1 rep 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90 D. Every 10 minutes, for 30min 30 Calorie Row 20 Burpees over the bar 20 Thrusters 40kg 20 Calorie Assault Bike Ten WOD mnie "zabił"%-) W planie miało być 40min, ale 4 rundę odpuściłem:-P wczoraj był WOD dłuższy niż zakładał plan. [...]
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 13.11.2017 Barbell Warm-Up (5 reps of each, two times through the complex) 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 Repeat with 40kg for two sets of 3 reps. A. 4 sets of: Hang Snatch from blocks x 3 reps [...]
[...] reps 85% 125kg 4 – 2 reps 90% 132kg 5 – 1 rep 95% 138.5kg 1 set of: Back Squat x Max Unbroken Reps 87% 5 x 127.5kg C. 5min Window: 800m Row Amrap Burpee over the rower 5min Window Find max Clean and Jerk D. 3 sets of: 20 Death March 2 x 24kg 20 Superman Dzisiaj kolejność treningu była trochę inna. Najpierw nagrywałem filmik [...]
[...] wszystkie 71 spalone B. Take 25 minutes to build to today’s 1-RM Back Squat 140kg, 150kg -spalone C. TEAM OF 2 AMRAP 17,58min 3 rounds of: 12 Chest to Bar Pull Ups 10 Burpee over the bar *alternate round then 50 Thrusters 40kg Wynik: 2 rundy + 145 D. 3 sets of: 10 Stiff Leg Deadlift 80kg Rest 90 seconds 10 Barbell Hip Thrusts 80kg WOD całkiem [...]
Piątek 18.05.2018 A. E2MOM for 4 minutes Kneeling Jump x 2 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. For time: 5 Snatches 60% of 1-RM 45kg 5 Snatches 70% of 1-RM 52.5kg 5 Snatches 75% of 1-RM 56kg 5 Snatches 80% of 1-RM 60kg 5 Snatches 85% of 1-RM [...]
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 [...]
Burpee box over na skrzynie o wysokosci 120cm. to jest coś podobnego do tego co było na gamesach rok temu z tym bieganiem i przeskakiwaniem przez te siano ;-) https://www.youtube.com/watch?v=69Q7ucG_u4Q
Sobota 24.11.2018 A. E2MOM for 16 minutes Hang Snatch + Snatch 1-2 - 60 kg 3-4 - 62.5 kg 5-6 - 65 kg 7-8 - 67.5 kg B. Build to today’s 1-RM Front Squat TEMPO - 32X1 120kg C. In 15min Window: For time: 27 - 21 - 15 - 9 Cal Row Thrusters 40lkg Wynik: 9.50min In 10min Window For time: 15 - 12 - 9 Burpees Over the Barbell (lateral) Thrusters 60kg [...]
Środa 12.12.2018 A. 4 sets of: Back Squat Jump x 2 reps 40kg Rest as needed B. E2MOM for 10 minutes Bench Press x 2 reps 80-85% of 1-RM 92.5, 95, 97.5, 97.5, 97.5kg C. Back Squat 5 x 60kg 5 x 75kg 5 x 90kg Rest 2-3 minutes between sets. D. 4 rounds of: In 2min Window: 15 Thrusters 40kg 12 Bar-Facing Burpees AMRAP - Max Calorie Assault Bike - [...]
Piątek 11.01.2019 A. “Invictus Friday Challenge – 1.11.19” In 60-second Window 20/12 Calories of Assault Bike Max Reps of Burpees Over the Barbell Wynik: 14 B. Build to today’s 2-RM… Pause Front Squat TEMPO - 33X1 110kg C. 3 sets for times of: Row 500 Meters 100 Double-Unders Overhead Squats 1 – 21 reps 50kg 2 – 15 reps 60kg 3 – 9 reps 80kg REST [...]
Środa 30.01.2019 A. 4 sets, for max reps, of: Strict Muscle (No Dip) - 6, 5, 3, 3 Strict Ring Dips - 20, 15, 11, 10 Rest 2 minutes B. Every 90 seconds, for 12 minutes 10 Deadlifts 100kg + 30m Double Kettlbell Front Rack Carry 2x28kg C. 4 sets for times of: 21/18 Calorie Bike Erg 15 Burpees Over Barbell 21/18 Calorie Assault Bike 15 Burpees to [...]