pull

Data 05.02.2017 - DT Dzisiaj pierwszy dzień masy, tzn makro jeszcze zostają ale odpaliłem nowe suple ;-) Pogadałem trochę z bardziej doświadczonymi i polecę teraz push/pull'em x4 tyg Aeroby dodam w razie potrzeby po siłowym Nowy trening, nowy bodziec - ze starego treningu musiałem zrezygnować bo jednak sprzęt mi nie pozwala go zrobić tak jak [...]

to nie od Rack Pull to tylko przez nadmiar innych ćwiczeń. A paski miałem zamiar wziąć ale nie wiem gdzie są ;-)

Sobota 11.02.2016 A - WOD TEAM OF 3 A: Time Cap 10min 160 - 120 - 80 Double Unders 30 - 20 - 10 REST 3min B: AMRAP 8min 60 Thruster 50kg 20 Synchro Burpee REST 4min C: AMRAP 10min A - rest B - Pull Ups C - 20 Wall Ball 9kg Ogólnie nie pamiętam czy tak trening wyglądał. Jeszcze tak dużej liczby ludzi na WOD w sobotę nie było.... Ciężko było zrobić [...]

Środa 15.03.2017 A - SIŁA Deadlift Set 1 – 10 reps @ 50% 90kg Set 2 – 10 reps @ 60% 108kg Set 3 – 10 reps @ 65% 117kg Set 4 – 8 reps @ 75% 135kg Set 5 – 6 reps @ 80% 145kg B - WOD EMOM 15min - 45 sec Work in 1min 1 - Legless Rope Climb 2 - Air Squats 3 - Strict Press 40kg 4 - Strict Toes to Bar 5 - Kb Sumo Deadlift High Pull 32kg / 36kg / [...]

Piątek 31.03.2017 A - SIŁA Tall Clean 3 x 30, 35 2 x 40, 40, 45, 45 Clean High Pull from Hang 3 x 50, 50, 55, 55, 55 B - WOD A: 60 Cal Row B: AMRAP 3min 10 Push Jerk 60kg 10 Front Rack Lunges 60kg 1min REST AMRAP 3min 15 Kb Swing 24kg 10 Goblet Squat 24kg Wynik: 2,05min C - GYMNASTIC EMOM 10min 4 Ring Muscle Ups 3 Rope Climb 15 HR Push Ups 2 Rope [...]

Wtorek 25.04.2017 A - SIŁA EMOM 10min 2 Power Snatch 53kg EMOM 7min Squat Snatch 55kg B - WOD TEAM OF 2 In 19min Window Buy In 3 sets of 15 Kb Clean & Jerk 24kg AMRAP 50 Toes To Bar 20 Clusters 60kg 50 Pull Ups 20 Clusters 60kg Wynik: 1 runda + 69 C - Accessory 4 rounds of: 6 Chin Ups 32kg 15m Handstand Walk 3 rounds of: 30 sec Hollow Hold 30 sec [...]

Piątek 09.06.2017 Squat Snatch 3 x 42, 45, 50, 52.5 2 x 55 1 x 60, 60, 60 Deadlift 5 x 100, 112.5 10 x 121, 121 B - WOD 3min AMRAP Rope Climb INTO In 10min Window 1000m Run AMRAP 12 Kb Snatch from floor 24kg - alternate L / P 12 Burpee Wynik: 7 // 3 rundy + 19 C - GIMNASTYKA Strict Chest to Bar 5 x 15kg, 15kg, 15kg Strict Pull Ups 2 x 36, 36, 36, [...]

Wtorek 20.06.2017 A. E2MOM for 10min Behind the Neck Press in Split x 5 reps 25, 35, 40, 45, 45 E2MOM for 10min Jump to Split x 4 reps 20, 25, 30, 35, 35 E2MOM for 6min Split Jerk x 3 reps 65, 75, 80 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk 45kg - 50kg E2MOM for 6min 2 Clean [...]

Wtorek 04.07.2017 A. E2MOM for 6min Behind the Neck Press in Split x 5 reps 37.5, 45, 52.5 E2MOM for 6min Jump to Split x 4 reps 45, 50, 55 E2MOM for 6min Split Jerk x 3 reps 65, 75, 87.5 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks 55-60% of 1-RM Clean & Jerk 60kg E2MOM for 6min 2 Clean Pulls + 2 Power Cleans [...]

A. E2MOM for 6min 2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee ) 40, 45, 47.5, 50, 52.5, 55 B. E2MOM for 12min Snatch 1-2 = 3 reps 65-70% 47.5 - 50kg 3-4 = 2 reps 75-80% 55 - 57.5kg 5-6 = 1 rep 85-90% 62.5 - 65kg C. E2MOM for 8min Back Squat x 6 reps 75-80% 112.5, 115, 117.5, 120 D. E2MOM for 6min Romanian Deadlift x 8 reps 80-85% [...]

Poniedziałek 10.07.2017 A. E2MOM for 6min 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch 43.5, 45, 47.5 E2MOM for 6min 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch 50, 52.5, 55 E2MOM for 6min 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80-85% of 1-RM Snatch 57.5, 60, 62.5 B. [...]

17.07.2017 A. E2MOM for 6min Snatch Push Press + Overhead Squat 60, 65, 70 E2MOM for 6min High Hang Snatch x 3 reps 50% 37.5kg High Hang Snatch + Hang Snatch 60% 43.5kg E2MOM for 6min Hang Snatch + Snatch 70% 51kg E2MOM for 6min Snatch High Pull + Snatch 80% 57,5kg B. E2MOM for 8min Back Squat x 3 reps 80% 120kg C. 2 rounds of: 800 meter Run 30 [...]

19.07.2016 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps 85% 127,5kg B. Every 90 seconds, for 9 minutes (6 sets): 2″ Deficit Deadlift to Knees x 2 reps 80, 100, 120, 130, 140, 150 C. For time: Three rounds of: 50 Double Unders 12 Hang Squat Cleans 60kg 9 Strict Handstand Push-Ups 9cm Deficit Immediately followed by. . . 100/70 [...]

Poniedziałek 31.07.2017 A. E2MOM for 6min Snatch Push Press + Overhead Squat 60, 80, 90 E2MOM for 6min 3-Position Snatch 60% (high hang, mid-patella, floor) 43,5kg E2MOM for 6min Hang Snatch + 2 Snatches 70-75% 50, 52.5, 55 E2MOM for 6min Snatch High Pull + Snatch 75%, 80%, 85% 55, 58.5, 62.5 B. E2MOM for 20min Front Squat 1-4 = 3 reps 70-80% [...]

Wtorek 28.09.2017 A. E2MOM for 16 minutes 2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats 1-3 – 70-75% 70, 72.5, 75kg 4-6 – 75-80% 75, 77.5, 80kg 7-8 – 80-85% 80, 82.5, 85 B. 4 sets of: Front-Racked Barbell Bulgarian Split Squats x 4-6 reps 30X1 50, 55, 60, 65 Rest 45 seconds after each leg Rest 90 [...]

Środa 11.10.2017 A. E2MOM for 12 minutes Hang Clean + 2 Cleans + Jerk 1-2 = 70% 70kg 3-4 = 80% 80kg 5-6 = 85% 85kg B. E2MOM for 6 minutes Clean Pull + Clean & Jerk 90% 90kg C. For time: 40 Burpee 30 Wall Ball Shots 9kg 12 Deadlifts 130kg 30 Burpee 20 Wall Ball Shots 9 Deadlifts 20 Burpee 10 Wall Ball Shots 6 Deadlifts Wynik: 10,56min Wczoraj [...]

Piątek 27.10.2017 A. Build to today’s 1-RM… Pause Front Squat 33X1 + 2 Front Squats B. E2MOM for 16min Snatch Pull + Power Snatch + Snatch 80% 60kg C. For time of: 800 Meter Run 60 GHD Sit-Ups 30 Overhead Squats 50kg 15 Strict Handstand Push-Ups 15cm Deficit Słaby dzień i nie udany trening... We froncie zrobiłem podejście na 120 ze 2 razy. za [...]

Sobota 28.10.2017 A. Hang Clean + Clean + Jerk 60, 65, 70, 75, 80, 85, 90 B. TEAM OF 3 A: For time: 22 - 16 - 12 Thruster 60/50kg Power Clean 60kg/50kg B: AMRAP 9min 60 Chest to bar Pull Ups 45 Burpee C: 3 rounds for time: 10 Hang Squat Snatch 40kg 20 Wall Ball 9kg Dzisiaj w zarzutach brakowało mocy i skończyłem na 90kg. Założeniem pierwszej [...]

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 [...]

20.11.2017 Zacząłem ćwiczyć splitem, trochę dla odmiany ponieważ ostatnio leciał cały czas push pull legs. Dzisiaj wypadła klata + biceps, te bicki męczę już 2 razy w tygodniu. Raz na dużym zakresie powórzeń, drugi ciężko. Nie chcą rosnąć nic, tylko coraz bardziej szczyty wychodzą w górę %-) Nogi robię już raz na 2 tyg i co najlepsze jeszcze [...]