pull

Poniedziałek 15.01.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 3 reps 20, 25, 25kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 2 reps 60, 70, 92.5kg Every 90 seconds, for 6 minutes High Hang Snatch x 2 reps 40, 42.5, 45, 47.5 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 50, 52.5, 55, 57.5 Every 90 seconds, for [...]

Piątkowy trening zupełnie nie udany. Gorączka itd i nie ma co opisywać. Sobota 28.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 138.5kg EMOM for 6 minutes: Back Squat x 2 reps 85-88% 125kg B. Hang Snatch + Snatch 40, 45, 50, 55, 57.5, 60, 62.5 C. TEAM OF 4 AMRAP 10min 21 Front Squat 60kg 21 Thruster 60kg 21 STO 60kg then [...]

Poniedziałek 29.01.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 2 reps 20, 30kg E2MOM for 4 minutes Snatch Push Press + Overhead Squat x 2 reps 70, 90kg Every 90 seconds, for 3 minutes High Hang Snatch x 2 reps 50-65% 40, 45kg Every 90 seconds, for 3 minutes Hang Snatch x 1 rep 65-75% 50, 55kg Every 90 seconds, for 6 minutes [...]

Wtorek 20.02.2018 A. E2MOM for 10 minutes 3-Position Snatch 60-65% of 1-RM Snatch - 2 sec Pause 40, 42.5, 45, 47.5, 50 EMOM for 5 minutes: Power Snatch x 4 reps 50-55% of 1-RM Power Snatch 40kg B. 2 rounds for time: 60 Wall Ball Shots 9kg 20 Chest to Bar Pull Ups 20 Dumbbell Thrusters 22.5kg 20 Toes to Bar 100 Double Unders Rest 5 minutes [...]

Sobota 24.02.2018 A. 3 sets of: 20 Handstand Shoulder Taps Rest 30 seconds 30 Seconds of Hanging L-Hold Rest 30 seconds 2 Legless Rope Climbs Rest as needed B. 3 sets of: Low Bar Pause Back Squat x 5 reps 33X1 -->https://www.instagram.com/p/BE9wG6IC88s/ 60, 80, 100 C. TEAM OF 3 AMRAP 30min 50 Toes to bar 25 Synchro Hr Push Ups 50 Deadlift 110kg [...]

Poniedziałek 05.03.2018 A. 2 sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press x 5 reps each side Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111 Rest 15 seconds GHD Hip Extension x 8 reps @ 2012 Rest as needed B. E2MOM [...]

Poniedziałek 12.03.2018 A. E2MOM for 6 minutes Hang Clean + Clean + Jerk 60% 60kg E2MOM for 14 minutes Clean & Jerk 1-5 = 2 reps 70-90% 70, 75, 80, 85, 85 6-7 = 1 rep 90% 90, 90 B. E2MOM for 10 minutes Split Jerk 1-3 = 1 rep 85% 85kg 4-5 = 1 rep 85%+ 90, 95kg C. Every 3 minutes, for 15 minutes Back Squat 1 – 4 reps 70% 102.5kg 2 – 3 [...]

Środa 22.03.2018 A. Every 90 seconds, for 15 minutes Front Squat x 2 reps 80-85% 102.5kg B. AMRAP 25min 500 Meter Row 12 Chest-to-Bar Pull-Ups 15 Burpee Shuttle Run 10m 6 Muscle-Ups 30/20 Calorie Assault Bike Wynik: 3 rundy + 500m Row C. 3 sets of: 8 Barbell Good Morning 40kg - 3011 Rest 60 seconds 25 Reverse Hypers + MedBall 4kg Rest 2 [...]

Wtorek 27.03.2018 A. 3-RM Dumbbell Z-Press 2 x 24kg For time: 30 Dumbbell Z-Presses 85% of today’s 3-RM 2 x 20kg B. 4 sets of: 6 Front-Racked Barbell Bulgarian Split Squats x 45, 50, 55, 55 TEMPO 30X1 Rest 45 seconds after each leg 6 Weighted Chest-to-Bar Pull-Ups x 8kg TEMPO 21X0 Rest 90 seconds C. 3 sets of: 6 Landmine Rows x 30, 35, 35 2111 [...]

Poniedziałek 16.04.2018 A. Every 3 minutes, for 12 minutes Depth Drops x 10 reps https://www.youtube.com/watch?v=Qq06RSGKNIQ&feature=youtu.be B. E2MOM for 6 minutes High Hang Snatch x 1 rep 55-65% 40, 47.5, 47.5 E2MOM for 6 minutes Hang Snatch x 1 rep 65-75% 50, 52.5, 55 E2MOM for 12 minutes 3-Position Snatch 75-80% (high hang, mid-thigh, [...]

Środa 02.05.2018 A. E2MOM for 14 minutes Box Squat x 2 reps 85-90% of 1-RM Box Squat 120, 120, 120, 120, 125, 125, 125 B. 3 sets of: Wide Stance Low Bar Back Squat x 4 reps TEMPO 3311 of 65% of 1-RM Box Squat 90, 90, 90 C. 5 sets of: Double Kettlebell Overhead Squats x 2 reps TEMPO 4311 2x8, 2x12, 2x12 D. E2MOM for 12 minutes Power Jerk x 1 [...]

Poniedziałek 07.05.2018 A. Every 3 minutes, for 6 minutes Weighted Box Jump x 3 reps 60, 63, 66cm 63, 63, 63 https://www.youtube.com/watch?v=WhgLuxpSccw&feature=youtu.be E2MOM for 6 minutes Double Leg Bounds x 8 reps https://www.youtube.com/watch?v=FYi3Fcmg70s&feature=youtu.be E2MOM for 6 minutes Jump into Split x 2 reps each leg [...]

Wtorek 22.05.2018 A. Build to today’s heavy complex of… 1 Pause Front Squat TEMPO 33X1+ 2 Front Squats 110kg B. Take 15-20 minutes to build to today’s 1-RM Power Clean 90kg C. For time: 30 Cal Row 15 Thrusters 60kg 30 Chest-to-Bar Pull-Ups 15 Thrusters 60kg 30 Burpee to target D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring Dip x 1 rep [...]

Poniedziałek 04.06.2018 A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch x 2 reps 65-75% or your 1-RM Snatch ( Pause for 2 seconds in the receiving position ) 47.5, 47.5, 50, 52.5, 55, 55, 55, 55 B. 3 Sets of: 9cm Deficit Deadlift x 10 reps 55% 105kg Rest 3 minutes D. 3 Sets of: Back Squat x 10 reps 60% 90kg Rest 3 minutes D. 2 [...]

Środa 13.06.2018 A. 4 sets of: Pause Front Squat TEMPO - 24X1 + 2 Front Squats 80, 100, 110, 120 Rest 2 minutes B. E2MOM for 16 minutes (8 sets): Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position ) 55, 60, 65, 70, 75, 80, 85, 90 Rest 2 minutes C. Every 10 minutes, for 40 minutes 400 Meter Run 10 Burpee Box [...]

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 [...]

Piątek 06.07.2018 A. E2MOM for 8 minutes Drop Snatch x 2 reps 20, 30, 40, 40 E2MOM for 6 minutes Snatch Balance x 2 reps 50, 60, 70 E2MOM for 6 minutes Snatch Balance x 1 rep 80, 80, 90 6 sets of: Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch 45, 50, 55, 60, 65, 70 Rest 2 minutes between sets B. 4 sets of: Tempo Bench Press [...]

Piątek 13.07.2018 A. E2MOM for 6 minutes High Hang Snatch x 3 reps 50% 40kg E2MOM for 6 minutes High Hang Snatch + Hang Snatch 60% 45kg E2MOM for 6 minutes Hang Snatch + Snatch 70% 52.5kg E2MOM for 6 minutes Snatch High Pull + Snatch 80% 60kg B. 4 sets of: Tempo Bench Press x 2 TEMPO - 21X1 100kg Rest 90 seconds Front-Foot Elevated [...]

Środa 18.07.2018 A. Take 15-20 minutes to build to today’s 3-RM Front Squat 120kg B. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 55, 65, 70, 75, 80, 85, 90 95, 100, 110 C. AMRAP 10min 10/7 Calorie Assault Bike 12 Alternating Dumbbell Snatches 22.5kg 10/7 Calorie Assault Bike 12 Pull-Ups Wynik: 4 rundy + 15 Rest 5 minutes AMRAP 10min 12/9 [...]

Środa 25.07.2018 A. Front Squat 1 – 3 reps 55-60% 80kg 2 – 2 reps 65-70% 90kg 3 – 1 rep 75-80% 100kg 4 – 1 rep 80-85% 105kg 5 – 1 rep 85-90% 112.5kg 6 – 1 rep 90-95% 120kg 7 – 1 rep 95+% 127.5kg 8 – 1 rep 101-105% 135kg Rest as needed B. In 25 minutes, build to a 1-RM Split Jerk [...]