push &,

Wtorek 08.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 40, 50 B. E2MOM for 6min: Power Clean & Push Jerk x 2 reps 80-85% 75, 77.5, 80 E2MOM for 8min Power Clean &Push Jerk x 1 rep 90-95% 85, 87.5, 90, 90 C. Every 5 minutes, for 25 minutes 15/10 Calorie Assault Bike 15 Wall Ball Shots (30/20 lbs) 15/10 Calorie Assault Bike D. 3 rounds of: [...]

Środa 16.08.2017 A. E2MOM for 12min Back Squat 1-3 = 3 reps 80% 120kg 4-6 = 2 reps 90% 135kg B. Deadlift 1 – 8 reps 55% 100kg 2 – 6 reps 65% 117.5kg 3 – 4 reps 75% 135kg 4 – 2 reps 85% 152.5kg 5 – 2 reps 92% 165kg 6 – 2 reps 98% 176kg C. EMOM for 15min Minute 1 – 4 Burpee Box Jump-Overs 60cm + 6 KB Thrusters 24kg Minute 2 – 4 [...]

[...] 5 rund + 7 D. 3 sets of: Landmine Row 6 x 25, 30, 30 - 2011 Rest 90 seconds Ring Dips - 20, 11, 10 - 2111 Rest 90 seconds Znowu problemy z rwaniem, znowu słabo mi to wychodzi.... Fronty ciężko, ale wszystko ładnie weszło:-) WOD całkiem dobrze. Wszystkie push press TnG i unbroken, co mnie cieszy. Wiosłowanie i dipsy wymęczyły do końca:-)

[...] x 1 66 x 3 x 1 B. For time: 7 Squat Snatch 50kg 21 Box Jumps Over 60cm 40 Cal Bike 21 Box Jumps Over 60cm 7 Overhead Squat 50kg Wynik: 4,16min C. 3 sets of: 20 Walking Lunges 2 x 24kg Rest 30 seconds 20 Death March 2 x 24kg Rest 2-3 minutes Rwania coraz lepiej mi wchodzą ;-) w push pressie za karku i OHS nowy PR - 95kg. WODa do tej pory czuję%-)

Środa 25.04.2018 A. 10 sets of: Box Squat x 2 reps 80% of Current 1-RM Box Squat 112.5kg Rest 60 seconds B. E2MOM for 8 minutes Power Jerk + 3 Overhead Squats 40, 50, 60, 70 C. E2MOM for 12minutes Power Jerk x 2 reps 1-2 = 80% of 1-RM 80kg 3-4 = 85% of 1-RM 85kg 5-6 = 90% of 1-RM 90kg D. EMOM for 21 minutes 1 – 8 - 10 Kipping Handstand [...]

Poniedziałek 28.05.2018 A. "MURPH" Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile a było: Run 1500m 20 rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats Run 1500m +9kg Vest Wynik: 36, 51min Założeniem był, żeby podzielić MURPH na 20 rund Cindy. Powinienem biegać milę, czyli 1609m, ale dookoła boxa ulicami dystans wynosi trochę ponad [...]

Piątek 16.06.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 25 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with Pause) x 4 reps 40, 60, 80 6 sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 70-80% 50, 50, 52.5, 55, 57.5, 60 B. 3 sets of: Bench Press x 8 reps TEMPO - 21X1 60, [...]

[...] 20.07.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 20 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with Pause) x 2 (perform the push press, descend to the bottom of OHS and hold for 2 seconds) 60, 70, 80 Every 3 minutes, for 15 minutes 3-Position Snatch (high hang, mid-thigh, then 2″ below the knee – [...]

[...] 27.07.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 20, 25 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with Pause) x 3 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) 60, 70, 80 Every 3 minutes, for 15 minutes 2-Position Snatch [...]

Środa 05.09.2018 A. 2 sets of: Wall-Facing Handstand Marching x 50 reps Rest 30 seconds Handstand Push-Up Negative 18cm Deficit x 8 reps TEMPO - 50A1 https://www.youtube.com/watch?v=-Y8aoXGN2zs&feature=youtu.be Rest 30 seconds 3 sets of: Wall-Facing Split Handstand Hold x 40 seconds Rest 30 seconds Headstand Kip-Up to Handstand on Wall 18cm [...]

Poniedziałek 17.09.2018 A. Build to today’s heavy… Hang Clean + Clean + Jerk 85kg B. Back Squat 1 – 5 reps 65-70% 100kg 2 – 3 reps 75-80% 115kg 3 – 1 rep 85-90% 130kg Rest 2-3 minutes E2MOM for 10 minutes Back Squat x 1 rep 135kg C. 3 sets of: 60 second Max Dumbbell Front Squats (50/35 lbs) 60 second Max Pull-Ups 60 second Max Dumbbell [...]

Poniedziałek 29.10.2018 A. Every 90 seconds, for 12 minutes Front Squat x 2 reps 75-80% - 105kg Strict Handstand Push-Ups Deficit 6cm x 6-8 8,6,6,6,6 Kipping HSPU 6,6,6 B. 5 sets of: Halting Clean Deadlift + Hang Clean + Clean 80-85% 85, 85, 87.5, 90, 90 C. Back Squat 90% x 155kg - 140kg 55% x 5 - 80kg 62.5% x 5 - 90kg 67.5% x 2 x 10 - [...]

Poniedziałek 31.12.2018 A. Snatch Technique Warm-Up 3 sets of: Halting Snatch Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps Set 1 – Barbell Set 2 – 40kg Set 3 – 40kg B. [...]

Poniedziałek 07.01.2019 A. 3 sets of: Halting Snatch Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee x 3 reps Set 1 – Empty Barbell Set 2 – 40kg Set 3 – 40kg B. E2MOM for 6min (Snatch Push [...]

Środa 09.01.2019 A. 3 sets of: Strict Pull Ups x Max Reps 20, 15, 12 Ring Rows x 15 reps Rest 60 seconds Strict Handstand Push Ups x Max Reps TEMPO - 3011 12, 12, 10 Push Ups x Max Reps 25, 25, 25 Rest as needed B. EMOM for 12 minutes 1min - 7 Deadlifts 110kg 2min - 10 Burpee Box Jump-Overs 60cm C. 2 rounds of: In 3 min Window 30/20 [...]

Poniedziałek 18.02.2019 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 25, 30 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with 2sec Pause ) x 4 reps 60, 70, 80 B. 6 sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 65-80% (pause for 2 seconds each at 2″ off the floor, mid-patella and [...]

Poniedziałek 25.02.2019 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 25, 30 E2MOM for 6 minutes (Snatch Push Press + Overhead Squat with 2sec Pause) x 4 reps 65, 75, 80kg B. 6 sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 70-80% (pause for 2 seconds each at 2″ off the floor, mid-patella and [...]

Nudzi się ktoś może, jest ktoś chętny do pomocy dodać mi do tego serie i powtórzenia? Bo najbardziej leży mi push pull PUSH 1, wyciskanie poziom 5x5 Wykroju 5x5 Wyciskanie żołnierskie 5x5 Wyciskanie Skos dodatni sztanga 4x8 Wyciskanie wąsko 4x12 Wyciskanie francuskie 3x15 PUSH 2, przysiady 5x5 Wyciskanie hantli skos/poziom 4x10-12 [...]

23.11.2012 - 155 dni do maratonu SIŁOWNIA PRZÓD CIAŁA (CZWOROGŁOWE, KLATKA, BARKI PRZÓD I BOK, BICEPS, BRZUCH) PUSH PRESS rampa 10powt 30/40/45/55kgx10 PRZYSIAD rampa 10powt 60/75/90/105 PROSTOWANIE NÓG W SIADZIE 4x12 WYCISK HANTI SKOS 4x12 20/24/26/30kgx8 ROZPIĘTKI NA BRAMIE 3x15 UNOSZENIE RAMION BOKIEM Z HANTLAMI STOJĄC 4x8 + WYCISKANIE HANTLI W [...]

7kg to nie dużo to ile powinno być kg na masie ? I teraz jestem na redukcji i planuje zacząć masę ud push pułk Legs i chciałem ćwiczyć tak pułk push przerwa Legs push i co o tym myślicie?