pull

Sobota 28.07.2018 A. E2MOM for 14 minutes Power Cleans + Power Jerk x 1 rep 1-2 = 75% - 75kg 3 = 80% - 80kg 4-5 = 85% - 85kg 6 = 90% - 90kg 7 = 95% - 95kg B. TEAM OF 2 For time: 80 Wall Ball 9kg 40 Deadlift 100kg 40 Pull Ups 60 Wall Ball 9kg 30 Deadlift 100kg 30 Pull Ups 40 Wall Ball 9kg 20 Deadlift 100kg 20 Pull Ups REST 4min [...]

Wtorek 09.05.2017 A - SIŁA High Hang Snatch 3 x 30, 35, 40 Hang Snatch 3 x 40, 45, 50 Hang Snatch High Pull 3 x 3 x 50 B - WOD For time: 30 Snatch 50kg Time Cap: 5min REST 5min For time: 120 Wall Ball 9kg Time Cap 6min Wynik: 3, 36min // 5,54min C - GYMNASTIC Max Unbroken Chest to Bar Pull Ups Butterfly 25 Max Unbroken Pull Ups Butterfly 51 [...]

Poniedziałek 04.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 sets of 25kg 2 sets of 40kg B. 4 sets of: Power Snatch x 1 reps 75-80% 55, 57.5, 60, 60 3 sets of: Snatch x 1 rep 90% 65, 67.5, 70 C. E2MOM for [...]

Wtorek 07.02.2017 A - SIŁA Rack Pull 5,5,3,3,3 135, 145, 155, 165, 175 B - WOD A:Time Cap 4min 21 - 15 - 9 Chest to Bar Pull Ups Box Jumps 75cm REST 4min B: Time Cap 4min 21 - 15 - 9 Kb Swing 32kg Burpee REST 4min C: Time Cap 4min 75 Wall Ball 9kg * every break 5 Burpee penatly Wynik: 4min / - 2 / -25 C - Accessory Tabata 1 Hollow Rock Arch [...]

Wtorek 21.02.2017 A - SIŁA High Hang Snatch 3 x 30, 35, 40, 45, 50 Snatch High Pull from Hang 5 x 40, 45, 50 Rack Pull 5,5,3,3 140, 150, 160, 170 B - WOD AMRAP 12min 20 Pull Ups 20 Front Rack Lunges 40kg 20 Box Jumps 75cm Wynik: 3 rundy + 46 C - GYMNASTIC EMOM 12min 6 Kipping Chest to bar Ciężki trening... najgorsze były box jump. Najwięcej na [...]

Poniedziałek 15.05.2017 A - WOD TEAM OF 2 In 21min Window: 400 Double Unders 20 Strict Pull Ups 40 Push Ups 80 Toes to bar 20 Chest to Bar Pull Ups 40 Push Ups AMRAP A: 10 Kb Swing 24kg B: 5 Burpee Box Jump 60cm Wynik: 73 WOD męczący i ciekawy :-) 400 DU robiło się na dwóch, a dalej to tak: Partner A rozpoczynał od Strict Pull Ups > Push Ups >T2B [...]

[...] siadać itp , ale no rep nie było. WOD 1 - 1 miejsce WOD 2 - 15 miejsce WOD 3 - 9 miejsce WOD 4 - 6 miejsce WOD 1 Buy In: 6 - shuttle run 30m AMRAP: 48 - deadlift 60kg 24 - pull-ups 42 - kb goblet squat 24kg 24 - kb snatch 24kg 48 - partner facing burpees while partner hold plank Time Cap 12min Bieganie z partnerem na plecach nie było jakieś [...]

Wtorek 12.03.2019 A. EMOM for 5min 2 Tall Clean 40, 50, 50, 55, 55kg E2MOM for 10min 2 Hang Clean from Blocks 70, 75, 80, 85, 90 E2MOM for 6min 3 Clean High Pull from blocks 60, 60, 70 B. For time: 40 Pull-Ups 30 Deadlifts 100kg 20 Chest-to-Bar Pull-Ups 30 Deadlifts 100kg 10 Bar Muscle-Ups Wynik: 7,25min C. 5 rounds not for time: 8m Handstand [...]

Poniedziałek 18.03.2019 A. E2MOM for 6 minutes Snatch Balance x 2 reps 60, 70, 80 E2MOM for 6 minutes Snatch Balance x 1 rep 90, 100, 110 B. 6 sets of: Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch Rest 2 minutes between sets 50, 55, 60, 62.5, 65, 70 C. 8 sets of: Bench Press x 3 reps of 80-90% Rest 90-120 seconds 90, 92.5, 95, [...]

Poniedziałek 31.10.2016 A - SIŁA Snatch Pull + Squat Snatch 1 DM 40, 45, 50, 52.5, 55, 57.5, 60 Snatch Pull + Squat Snatch 10 x 1 + 1 x 55kg Snatch Pull 5 x 5 x 65kg B - WOD AMRAP 5min 15 Burpee 21 Wall Ball 9kg REST 5min AMRAP 5min 12 Burpee 21 Box Jumps 60cm REST 5min AMRAP 9 Burpee 21 Kb Swing 24kg Wynik: 3 ( 14 ) // 3 ( 19 ) // 4 ( 3 ) C - [...]

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 [...]

[...] Wynik: 6,50min D. 3 sets of: Prone Chinese Planks x 30 seconds 32kg Rest 60 seconds 45m Suitcase Carry 36kg Rest 60 seconds W siadach 147.5kg spalone. a jeszcze miesiac temu siadałem 5 x 2 x 147.5kg%-) a teraz jakaś bariera jest.... WOD tak sobie. pierwsze pull up unbroken. kolejna już dzielone 11 / 10. Brakuję mi chyba wytrzymałości na drążku...

Poniedziałek 07.11.2016 A - SIŁA Back Squat 5RM 40, 60, 80, 100, 110, 120 Back Squat 3RM 60, 80, 100, 120 Hang Snatch + TNG Squat Snatch + Overhead Squat 1DM 40, 45, 50, 52.5, 55, 57.5 90% - 5 x ( 1+1+1) x 52kg 80% - 1 x ( 1+1+20 ) x 47kg Snatch Pull + TNG Snatch Pull 110% - 1 + 1 x 62.5kg 100% - 2 + 2 x 57.5kg 90% - 3 + 3 x 52kg 80% - 4 + 4 x [...]

Wtorek 11.07.2017 A. E2MOM for 6min Behind the Neck Press in Split x 5 reps 40, 45, 50 E2MOM for 6min Jump to Split x 4 reps 40, 50, 50 E2MOM for 6min Split Jerk x 3 reps 70, 75, 77.5 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks 60-65% of 1-RM Clean & Jerk 57.5, 57.5, 61 E2MOM for 6min 2 Clean Pulls + 2 Power [...]

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 [...]

Poniedziałek 26.09.2016 A - Siła Back Squat 5 x 5 5 x 5 x 105kg Press 1,1,1,1,1 50, 55, 60, 62.5, 65 B - WOD Team of 2 AMRAP 20,20min 30 Pull Ups 30 Box Jumps 60cm 30 Burpee Alternate partner Wynik: 610 C - Accessory 4 round of: 8 Glute Bridge 70, 80,90, 100 15m Sled Push / Pull 20, 20, 25,25 3 round of: Strict Deficit HSPU 12cm - 6,4 6cm - 5 8 [...]

Poniedziałek 14.11.2016 A - SIŁA Back Squat 5RM 40, 60, 80, 100, 110, 120 Back Squat 3RM 60, 80, 100, 122,5 Hang Snatch + TNG Squat Snatch + Overhead Squat 1DM 40, 45, 50, 55, 60 - 4 x nie udane 90% - 5 x ( 1+1+1) x 53.5kg 80% - 1 x ( 1+1+20 ) x 47.5kg Snatch Pull + TNG Snatch Pull 110% - 1 + 1 x 65kg 100% - 2 + 2 x 60kg 90% - 3 + 3 x 53.5kg 80% [...]

Wtorek 03.01.2017 A - SIŁA Snatch High Pull from Blocks 5,5,3,3,3 40, 50, 60, 70, 75 B - WOD For time: 1 - Rope Climb 2 - 20 sec Ring Support Hold 3 - Bar Muscle Ups 4 - Strict Pull Ups 5 - 5sec Free Handstand Hold 6 - Strict T2B 7 - Strict HSPU 8 - Pistols 9 - T2B 10 - 10m Handstand Walk 11 - Ring Muscle Ups 12 - 120sec Hollow Rock + 120sec Arch [...]

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 07.04.2017 A - SIŁA Squat Snatch 30, 40, 50, 55, 60 Power Position Snatch 3 x 30, 35, 40 2, 45, 45, 45 Snatch High Pull from Hang 3 x 45, 50, 60, 70 B - GYMNASTIC Strict Toes to Bar Every 2min for 10min 9, 11, 20, 9, 9 EMOM 5min 5 Chest to Bar Pull Ups Dzisiaj trening na luzie. Praktycznie pusty box z powodu wyjazdu trenerów na zawody i [...]