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 [...]
Poniedziałek 11.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance Hang Power Snatch Snatch from Below Knee 1 x 5 20kg 2 x 3 x 40kg B. E2MOM for 6 minutes High Hang Snatch x 3 reps 50-60% 37.5, 40, 45 E2MOM for 6 minutes High Hang Snatch + Hang Snatch 60-70% 47.5, 50, [...]
Sobota 16.12.2017 A. Power Clean & Jerk 1RM 50, 60, 70, 75, 80, 85, 90 B. TEAM OF 3 0 - 15min 30 Wall Ball 9kg 20 Kb Swing 24kg 10 Burpee over the partner 16 - 30min AMRAP 10min A - 7 Pull Ups + 5 Toes to Bar B - 3 rounds of: 2 Front Squat + 2 Push Press 50kg C - REST 30min - ... 90 Power Clean 50kg 90 Burpee over the bar 90 Squat Clean 50kg 90 [...]
Poniedziałek 18.12.2017 A. Halting Snatch Deadlift Snatch High Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 x 20kg 1 x 40kg B. Every 2 minutes ... Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 65, 67.5 C. E2MOM for 12min Back Squat 1 – 5 reps [...]
Sobota 30.12.2017 A. 4 sets of: Bench Press x 8 21X1 60, 70, 75, 75 B. 3 sets of: KB Chinese Rows x 8 21X0 2 x 20 C. TEAM OF 3 3 round of: a - 8 Burpee b - 12 One Arm KB Russian Swing 24kg c - 16 HR Push Ups then 30 Front Squat 70kg 40 Front Rack Kb Squat 50 Overhead Kb Lunge REST 5min 9 rounds of: 40sec ON 20sec OFF a - Toes to bar b i c - [...]
Wtorek 02.01.2017 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 7.5, 10, 12.5kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat x 3 reps 60, 80, 90 Every 90 seconds, for 6 minutes High Hang Snatch x 2 50-65% 37.5, 42.5, 47.5 Every 90 seconds, for 6 minutes Hang Snatch x 1 rep 65-80% 50, 52.5, 55, 60 Every 90 seconds, for 6 [...]
Środa 03.01.2017 A. 6 sets of: Split Jerk x 6-8 reps Sets 1-2 40% of 1-RM Split Jerk 40kg (3 second pause in dip, 3 second pause in receiving) Sets 3-4 50% of 1-RM Split Jerk 50kg (1 second pause in dip, 2 second pause in receiving) Set 5-6 60% of 1-RM Split Jerk 60kg (1 second pause in receiving) B. 3 sets of: Dumbbell Strict Press x Max [...]
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 [...]
Poniedziałek 19.02.2018 A. Take 15 minutes to build to today’s heavy… Back Squat x 1 rep 140kg B. Take 15-20 minutes to build to today’s 1-RM Clean & Jerk 90kg C. 6 sets for times of: 500/400 Meter Row 25 Kettlebell Swings 32kg 15 Kipping Handstand Push Ups Rest 60 seconds D. 3 sets of: Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel [...]
Środa 14.03.2018 A. EMOM for 15 minutes: Front Squat x 1 rep 85-90% 100 - 110kg B. Every 7 minutes, for 21 minutes 40/30 Calorie Row 30 Box Jump Overs 60cm 15 Strict Handstand Push-Ups 6cm Deficit Wynik: Około 5min każda runda C. 3 sets of: 20 Death March 2 x 32kg Immediately followed by… 20 GHD Hip Extensions Rest as needed D. 3 sets of: 5 [...]
Piątek 16.03.2018 A. Diane 21 - 15 - 9 Deadlift 100kg Handstand Push Ups Wynik: 2,50min EMOM 10min 1 - 3 Deadlift 140kg 2 - 15m Handstand Walk Zamiast pełnego treningu OPEN 18.4 zrobiłem sobie 2 części. Pierwsza to benchmark Diane, a potem EMOM. 21 -15 - 9 martwych ciągów na 140kg to trochę przesada, więc odpuściłem. Krótko, szybko i do domu %-)