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Poniedziałek 22.10.2018 A. Every 90 seconds, for 9 minutes Front Squat x 3 reps 70-75% 100kg Strict Handstand Push-Ups Deficit 6cm x 8,8,8, 6,6,6 B. 5 sets of: 3-Position Clean (high hang, mid-thigh, 2″ below the knee) 40, 50, 60, 70, 80 E2MOM for 12min Clean Pull from below knee 3 x 60, 60 2 x 70, 70 1 x 80, 80 C. Back Squat 60% x 4 x 10 85kg [...]

[...] 152.5kg 5 reps 80% 152.5kg C. 3 rounds for time of: 20/15 Calorie Assault Bike 20 Walking Lunge 2 x 24kg Wynik 7,10min When the running clock reaches 12:00… 6 rounds for time of: 5 Unbroken Bar Muscle-Ups 10/7 Calorie Ski-Erg Wynik: 8.57min D. 3 sets of: Dips 28kg x 10, 9 17 x CC Dzisiaj już był lepszy trening;-) nowy PR w push Jerk - 105kg

Poniedziałek 19.11.2018 A. Every 90 seconds, for 9 minutes Front Squat x 1 rep 120, 122.5, 125, 127.5 - spalone, 127.5, 127.5 Strict Handstand Push-Ups to 15cm Deficit x 4 B. EMOM for 12 minutes: Clean Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+ 52.5, 57.5, 62.5, 67.5, 72.5, 77.5, 85, 87.5, 90, 92.5, 90, 90 C. [...]

Środa 21.11.2018 “12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters 2x22.5kg 4 Burpee Box Jumps 60cm 5 Strict Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 32kg 8 KB Snatches 32kg 9 Toes to Bar 10 Walking Lunges with Dumbbells 2x22.5kg 11 Ring Dips 12 Devil Press 2x22.5kg Wynik: 53,30min Wczorajszy trening [...]

Piątek 23.11.2018 A. 2 sets of: Single-Leg Thigh Taps x 20 reps Rest 30 seconds Strict Handstand Push-Up x max reps Headstand Kip-Up to Handstand on Wall 21cm Deficit x 10 reps Rest 30 seconds. 3 sets of: Handstand Marching x 50 reps Rest 30 seconds Wall-Facing Split Handstand Hold x 45 seconds Rest 60 seconds B. 3 sets of: Bench Press x 8 reps [...]

Sobota 12.01.2019 A. Back Squat 1- 5 reps 70% 105kg 2- 3 reps 80% 120kg 3- 1 rep 85-90% 135kg 4- 10 reps 70% 105kg 5- 10 reps 70% 105kg Rest 2-3 minutes B. AMRAP 12 minutes of: 10 Handstand Push-Ups 12cm Deficit 20 Thrusters 45kg 30 Pull-Ups Wynik: 2 rundy + 35 REST 4 minutes 5 rounds for time of: 10 Deadlifts 100kg 10 Bar Facing [...]

Poniedzialek 14.01.2019 A. 3 sets of: Snatch Halting 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 6 minutes Muscle [...]

Wtorek 15.01.2019 A. E3MOM for 18 minutes Clean & Jerk x 1 rep 1-2 = 80% 85kg 3-4 = 85% 90kg 5-6 = 90% 95kg B. 3 rounds of: In 2 min Window 300/250 Meter Row Max Reps of Hang Squat Cleans 60kg - 12, 11, 13 Rest 60 seconds In 2min Window 15/10 Calories of Assault Bike Max Reps of Kipping Handstand Push-Ups 15cm Deficit - 9, 10, 8 Rest 90 [...]

Poniedziałek 29.01.2019 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 - Barbell 20kg Set 2 - 40kg Set 3 - 40kg B. E2MOM for 6 minutes Drop [...]

Poniedziałek 04.02.2019 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 @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps No Hook No Feet Snatch x 3 reps Set 1 – Empty Barbell Set 2 – 40kg Set 3 – 40kg B. E2MOM for 6 minutes [...]

Wtorek 05.02.2019 A. E2MOM for 10min 3 Muscle Clean 40, 45, 50, 55, 60 E2MOM for 12min 2 No Hook No Feet Clean + Push Jerk 60, 65, 70, 75, 75, 75 B. 4 sets for times of: 20/15 Calories of Assault Bike 5 Muscle-Ups 5 Clean and Jerk -- 70, 75, 80, 80 5 Muscle-Ups Rest 3 minutes Wynik: 2,42 // 3,02 // 3,40 // 3,45 C. AMRAP 5 minutes of: 5 [...]

Środa 06.02.2019 A. Handstand Play Time 10min B. 2 sets of: 15m Handstand Walk 4 Rope Climbs 15m Handstand Walk Rest 3 minutes Wynik: 2,50 // 2,30 C. EMOM for 6 minutes: 5 Burpee Box Jump-Overs 60cm + 8 Deadlifts 115kg D. 4 sets of: 500 Meter Row Rest 15 seconds 400 Meter Ski Erg Rest 15 seconds 30 second Assault Bike Sprint for Max Calories - [...]

Poniedziałek 11.02.2019 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 6 minutes Muscle [...]

Środa 13.02.2019 A. 3 sets of: 8 Strict Toes-to-Bar 8m Handstand Walk 15 Toes to Bar 8m Handstand Walk Rest 1min B. 5 rounds for time of: 15/10 Calorie Assault Bike 12 Deadlifts 100kg 9 Handstand Push-Ups to 15cm Deficit Wynik: 11,54min C. 6 sets for times of: 20/15 Calorie Row or Bike Erg 15/10 Calorie Assault Bike or Ski-Erg 30m Double KB Front [...]

Środa 20.02.2019 A. Take 15 minutes to build to a 2-RM Overhead Squat 100kg 110kg x 1 B. E2MOM for 12 minutes Power Jerk + 2 Split Jerks 60, 70, 80, 85, 90 100 - PJ + SJ C. AMRAP 25 minutes of: 1000m Bike Erg 30 Wall Ball Shots 9kg 20 Slam Ball Over Shoulder 36kg 10 Devils Press 2x22.5kg Wynik: 3 rundy + 1k + 30WB + 8SB 110kg w OHS trochę waży [...]

Wtorek 05.03.2019 A. E2MOM for 6 minutes Power Clean x 1.1.1 60, 65, 70 E2MOM for 6 minutes Power Clean x 1.1 75, 80, 85 E2MOM for 6 minutes Power Clean x 1 90, 92.5 B. E2MOM for 6 minutes Halting Clean Deadlift + 2 Clean Pulls 95-105% of 1-RM Clean 100, 110, 110 C. E3MOM for 15 minutes 20/15 Calorie Row 15 Handstand Push-Ups* 10 Deadlifts [...]

Środa 13.03.2019 A. 5 sets of: Narrow-Grip Overhead Squat x 3 reps 3311 Rest 2 minutes between sets 40, 45, 50, 55, 60 B. E2MOM for 6 minutes Power Jerk x 1 rep 70, 90, 100 E2MOM for for 6 minutes Split Jerk x 2 reps 80, 90, 100 E2MOM for for 6 minutes Split Jerk x 1 rep 85, 95, 110 C. 2 sets of: 30m Overhead Yoke Carry +20kg Rest 2-3 minutes 2 [...]

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, [...]

30.11.2012 - 148 dni do maratonu Dzień treningowy - Siłownia rano i bieganie wieczorem PRZÓD - PUSH PRESS rampa 8 35/45/50/60x8 PRZYSIAD rampa 8 65/80/95kg SYZYFKI sam/+5/+10/+15kg WYCISK HANTI SKOS 4x12 20/24/24/26kg ROZPIĘTKI HANLAMI NA SKOSIE 3x15 UNOSZENIE RAMION BOKIEM Z HANTLAMI STOJĄC 4x8 + WYCISKANIE HANTLI W SIADZIE 4x8 [...]

Sorry, że nie odzywałem się przez tyle czasu, ale wróciłem do domu na weekend, z braku laku i paru spotkań towarzyskich + alko, jakoś brakło czasu na wypiski. Dieta w zeszłym tygodniu zeszła na drugi plan. 06.12.2012 - 143 dni do maratonu Dzień treningowy - bieganie Rozgrzewka Bieganie 5km + 4x150m przebieżki 07.12.2012 - 142 dni do maratonu Dzień [...]