Poniedziałek 25.06.2018 A. AMRAP 6min 12 Burpee Chest to Bar 6 Power Snatch 50kg B. 3 sets of: 9cm Deficit Deadlift x 10 reps 70% 132.5kg Rest 2-3 minutes C. 3 sets of: Back Squat x 10 reps 75% 112.5kg WOD eliminacyjny do Battle of Europe. Prawie 4 rundy... liczyłem, że zamknę 4 rundy, ale nie udało się. chyba będę poprawiał %-) Rest 2-3 minutes
Środa 27.06.2018 A. 5 sets of: Full + Quarter Front Squat x 2 reps https://www.youtube.com/watch?v=WpxxIN_YeLA Rest 2 minutes 60, 80, 100, 110, 120 - 1 B. E2MOM for 16 minutes Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Rest 2 minutes 50, 60, 70, 75, 80, 85, 87.5, 90 C. 4 [...]
Sobota 07.07.2018 A. E2MOM for 12 minutes Power Clean x 2 reps 1-3 = 75% 75kg 4-6 = 80% 80kg B. For time: 10-9-8-7-6-5-4-3-2-1 Thruster 50kg 1-2-3-4-5-6-7-8-9-10 Burpee over the bar then 500m Run For time: 20-18-16-14-12-10 Box Jump Over 75cm 10-12-14-16-18-20 Deadlift 90kg then 500m Run C. 3 sets of: Pallof Press x 10 reps Rest 30-45 [...]
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 [...]
Środa 14.11.2018 A. Take 15 minutes to build to today’s heavy Power Jerk 105kg B. Deadlift 10 reps 50% 90kg 10 reps 60% 115kg 8 reps 75% 142.5kg 5 reps 80% 152.5kg 5 reps 80% 152.5kg C. 3 rounds for time of: 20/15 Calorie Assault Bike 20 Walking Lunge 2 x 24kg Wynik 7,10min When the running clock reaches 12:00… 6 rounds for time [...]
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 [...]
Wtorek 12.02.2019 A. Every 2 minutes, for 14 minutes Power Clean & Jerk x 1 rep 1 = 65% 65kg 2 = 70% 70kg 3 = 75% 75kg 4 = 80% 80kg 5-7 = 85% 85kg B. Team of 2 AMRAP 19,24min 50 DU 15 Toes to Bar 5 Squat Clean 60kg *alternate round *add 5kg to SC each round Wynik: 12 rund C. 8 sets for max reps of: 40 seconds of Kettlebell Complex - [...]
Wtorek 19.03.2019 A E2MOM for 8min Power Clean from Blocks 60, 70, 80, 85 E2MOM for 10min Clean from Blocks 60, 70, 80, 85, 90 E2MOM for 6min 3 Clean High Pull from Blocks 70, 70 B. 3 rounds for time of: 15 Front Squats 60kg 20 Box Jump-Overs 60cm Wynik: 4,59min Rest 3 minutes 3 rounds for time of: 500 Meter Run 25 Toes-to-Bar Wynik: 9,36min C. [...]
[...] within a rep or two, and occasionally (perhaps once or twice a month) push a set all out (read: A SET), but if you train to failure often, forget about achieving true pullup power, and start worrying about your frayed and shattered nerves. Rule number two: Vary your grip . I know that Pavel believes in overhand pullups first and foremost, and I [...]
24.02.15 Wtorek Z początku ostra rozgrzewka potem: WOD 1 50 sit ups 50 push ups 50 air squat WOD 2 21-15-9 toes to bar burpees Obwodówka co minutę zmiana stacji swing KB row Glute-Ham Sit-ups wchodzenie nogami po ścianie (faza końcowa: stanie na ręcach) box jump dead lift KB wall ball Na koniec indywidualnie zrobiłem sobie kilka serii Power Clean [...]
[...] zrobiłem 80kg. później robiliśmy 5 thrusterów zwiększając ciężar o 5kg co 2 rundy. zaczęliśmy na 40g, a skończyliśmy na 70kg 21.09 buy in: 25 burpee AMRAP 35 min 500m row 15 power snatch 30kg 10 HSPU unbroken 10 pistols alt. kb 12kg 4 ring muscle-up/ bar muscle-up buy out 25 burpee zrobiłem 4 pełne rundy i w ostatniej sekundzie zacząłem robić [...]