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Piątek 28.07.2017 A. E2MOM for 10min Power Snatch + Overhead Squat 50, 55, 60, 62, 63 B. E2MOM for 16min Snatch 1-2 = 3 reps 60-65% 43-47kg 3-4 = 2 reps 70-75% 51 - 55kg 5-6 = 1 rep 80-85% 58 - 61kg 7-8 = 1 rep 90-95% 65 - 68kg - 2 nie udane C. 3 rounds for time of: 25 Pull-Ups 15 Strict Handstand Push-Ups 30m Single-Arm KB Overhead Walking [...]

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% [...]

Poniedziałek 14.08.2017 RANO TEAM OF 2 In 10min Window Buy In: 800m Run together AMRAP: Partner A: 14 Kb Swing 24kg Partner B: 7 Burpee REST 1min 9 min to accumulate 111 Hang Power Clean Buy In: 500m Run Partner A: Hang Power Clean 40kg Partner B: 15 Air Squats + 10 Push Ups Wynik: 13 rund + 1 // 6:43min WIECZÓR A. E2MOM for 6min 3-Position [...]

Środa 15.08.2017 A. 3 sets of: Tall Jerks x 3 reps 20, 30, 30 Rest 60 seconds 3 sets of: Drop to Split x 6-8 reps 30, 40, 50 Rest 60 seconds B. E3MOM for 12min Clean & Jerk x 2 reps 80-90% 75, 77.5, 80, 82.5 E2MOM for 12min Clean & Jerk 90+% 85, 87.5, 90, 92.5 C. TEAM OF 3 For time: 1400m Run together 200 Chest to bar 200 Push Ups 200 Box Jumps [...]

Poniedziałek 21.08.2017 A. E2MOM for 8min 2-Position Snatch 70-80% 50, 52.5, 55, 57.5 E2MOM for 16min Snatch 1-3 = 2 reps @ 65-75% 50 - 55kg 4 = 1 rep 75-80% 57.5kg 5 = 1 rep 80-85% 62.5kg 6 = 1 rep 85-90% 65kg 7 = 1 rep 90-93% 67.5kg 8 = 1 rep 93-95% 70kg - nie udane B. E2MOM for 14min Front Squat 1-3 = 3 reps 70% 87.5kg 4-5 = 2 reps [...]

Poniedziałek 04.09.2017 A. TEAM OF 2 15 Ring Muscle Ups 100 Thruster 30kg 100 Push Ups 15 Ring Muscle Ups 100 Overhead Squats 30kg 100 Toes to Bar 15 Ring Muscle Ups Time Cap 20min Wynik: 19, 30min Ten tydzień to będzie DELOAD. Jeszcze po sobocie lekkie bolesności, trochę spięć. Jak na dzisiaj tyle wystarczyło ;-)

Piątek 08.09.2017 A. "The Chief" AMRAP 3 minutes of: 3 Power clean 60kg 6 Push-ups 9 Squats Rest 1 minute. 5 rounds Wynik: 6r + 5 6r + 1 6r + 2 5r + 5 5r + 3 B. 3 sets of: 6 Pendlay Row 60, 60, 80kg 20 Reverse Snow Angels --> https://www.youtube.com/watch?v=Rwm7QgLllSA 15 GHD Sit Ups Fajny, ciekawy i ciężki WOD;-) najgorzej zmęczyły się [...]

[...] Z założenia miał to być chyba sprint, ale zdecydowałem się na większy ciężar ( RX 75kg ) i poszło mi trochę wolniej. Jednak wszystkie thrustery unbroken%-) od jakiegoś czasu przy ciężkich push pressach / jerkach / thrusterach używam pasa w czasie robienia WODa. O wiele łatwiej jest wtedy trzymać brzuch i dzięki temu mogę użyć większego ciężaru.

Wtorek 19.09.2017 A. E2MOM for 12 minutes 2 Power Cleans + 2 Front Squats 1-3 – 75% 75kg 4-6 – 80% 80kg B. 3 sets of: 6 Front-Racked Barbell Bulgarian Split Squats 30X1 50, 55, 60 Rest 45 seconds after each leg Rest 90 seconds C. 3 rounds for time of: Row 300 Meters 12 Strict Handstand Push-Up Assault Bike 20/15 Calories 12 Chest-to-Bar [...]

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 28.09.2017 A. Back Squat 1 – 5 reps 65-70% 105kg 2 – 3 reps 75-80% 120kg 3 – 1 rep 85-90% 135kg 4-6 – 1 rep 90-95% 140, 142.5, 142.5 -nie udane Rest 3 minutes B. 3 sets of: Jerk Balance x 3 reps 40, 50, 50 3 sets of: Tall Jerks x 3 reps 40, 40, 40 C. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 80-85% 80, 82.5, 85kg D. [...]

Sobota 30.09.2017 A. E2MOM for 20 minutes Clean from Blocks + Jerk 60, 65, 70, 75, 80, 80, 82.5, 85, 87.5, 90 B. 3 sets of: 1 Clean Deadlift with 2″ Deficit x 80, 110, 130 temp - 8141 C. TEAM OF 2 A - For time 40 Power Clean 60kg 200 Double Unders 40 Power Clean 60kg TC: 5min B - For time 20 Power Clean 80kg 80 Wall Ball 9kg 20 Power Clean 80kg [...]

Poniedziałek 02.10.2017 A. EMOM for 6 minutes: Dead-Stop Front Squat x 1 rep 95% of your 1-RM Dead-Stop Front Squat 118kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 47.5 E3MOM for 15 minutes 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) [...]

Piątek 13.10.2017 A. Take 15 minutes to build to a heavy Snatch 50, 55, 57.5, 60, 62.5, 65, 67.5 B. Build to today’s 1-RM Pause Front Squat 33X1 120kg C. 3 rounds for time of: 60 Double-Unders 15 Toes-to-Bar 10 Push Press 60kg Wynik: 5,27min D. EMOM for 9 minutes 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm) 2 – Strict Toes to Bar [...]

W sobotę był trening ;-) Sobota 16.10.2017 A. E2MOM for 20 minutes Power Clean + 3 Front Squats + Jerk 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 95 B. TEAM OF 2 A: 30 Wall Ball 12 Ring Muscle Ups 14 Squat Clean 80kg 12 Ring Muscle Ups 30 Wall Ball B: AMRAP 10min 20 Push Jerk 60kg 20 Burpee Box Jump 75cm C: 3 rounds of: 21 KB Swing 24kg 15 Toes to [...]

Sobota 21.10.2017 A. E2MOM for 20 minutes Clean Deadlift + Clean from 2″ Below the Knee + Jerk 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90, 95 B. TEAM OF 2 A. 60 Front Squat 40kg 60 Shoulder to Overhead 40kg 60 Thruster 40kg Time Cap 9min B. AMRAP 7min 3 Hang Power Clean + 2 Front Squat + 1 Push Jerk 80kg C. AMRAP 5min Burpee over the bar and partner [...]

Wtorek 31.10.2017 A. E2MOM for 6 minutes Hang Clean + Clean + Jerk 60-65% 60, 65, 65 B. E2MOM for 16 minutes Clean & Jerk 1-5 = 2 reps 70-90% 70 - 90kg 6-8 = 1 rep 95+% 95,95, 100 - nie udane C. 3 sets of: 8 Split Stance Romanian Deadlift 2 x 32kg Rest 60 seconds 8 Biceps Curls x 8 reps 30, 35, 35 Rest 60 seconds D. 3 rounds for time of: [...]

Środa 22.11.2017 A. EMOM for 15 minutes: Split Jerk x 1 rep 75-80% 75, 77.5, 80 B. E2MOM for 8 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 80% 145kg C. Every 90 seconds for 12 minutes Speed Deadlift x 3 reps 65% 117kg D. 12 Days of Thankfulness 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell [...]

Poniedziałek 28.11.2017 A. 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 1 set of 5 reps with empty bar 2 set of 3 reps 40kg B. 4 sets of: Hang Snatch x 2 reps 80-85% 60, 61, 62.5, 63.5 3 sets of: Snatch x 1 rep 90% 65, 65, [...]

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 [...]