Wtorek 21.02.2017 A - SIŁA High Hang Snatch 3 x 30, 35, 40, 45, 50 Snatch High Pull from Hang 5 x 40, 45, 50 Rack Pull 5,5,3,3 140, 150, 160, 170 B - WOD AMRAP 12min 20 Pull Ups 20 Front Rack Lunges 40kg 20 Box Jumps 75cm Wynik: 3 rundy + 46 C - GYMNASTIC EMOM 12min 6 Kipping Chest to bar Ciężki trening... najgorsze były box jump. Najwięcej na [...]
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 - [...]
[...] 135kg Set 4 – 8 reps @ 80% 145kg Set 5 – 6 reps @ 85% 153kg Set 6 – 4 reps @ 90% 162kg B - WOD TEAM OF 2 In 18min Window: 1000m Row - Time Cap 4,40min Partner hold front rack AMRAP 15 Ring Muscle Ups 30 Shoulder to Overhead 60kg Wynik: 3 rundy + 35 Martwy w tym tygodniu już trochę ciężko, ale dałem radę :-). Wiosłowanie bez pośpiechu w tempie [...]
Czwartek 25.08.2016 A - Siła Bulgarian Split Squat 6,6,6,6 6 x 40, 45, 50, 55 Close Grip Bench Press 3RM 3 x 40, 50, 60, 70, 80, 85, 90, 95 B - WOD A - Handstand Walk - praktyka B: For time: 10-8-6-4-2 Power Clean 70kg *every set of PC, 10 Front Rack Lunges 70kg Time Cap: 9min Wynik: - 10 C - Gimnastyka EMOM 7min 7 Strict Toes to bar Max rep [...]
A - WOD TEAM OF 2 2,30min ON 30min OFF Air Bike Box Jump 60cm with MedBall 6kg Bench Press 60kg Front Rack Kb Lunge 2 x 20kg Wall Ball Chair Position Row Double Kb Swing 2 x 16kg Shoulder Press 40kg Można było się zmęczyć:-) Jeden partner wykonywał ćwiczenie, a drugi odpoczywał etc. Ogólnie trening na luzie:-P
Środa 03.05.2017 A - SIŁA Power Snatch 5 x 1 x 40 5 x 1 x 45 5 x 1 x 50 Deadlift 5RM 160 B - WOD TEAM OF 3 A: 450 Double Unders 150 Deadlift 100kg 450 Double Unders Time Cap 12min REST 5min B: In 15min window: Front Rack Hold 70kg 150 Kb Swing 32kg Deadlift Hold 70kg 150 Kb Thruster 32kg Oh Hold Kb 32kg AMRAP Burpee C - GYMNASTIC EMOM 5min 5 Ring [...]
Wtorek 23.05.2017 A - WOD For time: Buy in : 30 HSPU then 100 Front Rack Lunge 50kg *every 10 Lunge, do 7 Push Press Time Cap 12min Wynik: - 30 Trening trochę na rozruszanie się. Nie szalałem , a mimo to było ciężko... Środa 24.05.2017 A - SIŁĄ Power Snatch + OHS 37.5 x 2 + 2 40 x 2 + 2 43 x 2 + 2 47 x ( 2 + 2 ) x 2 Snatch Pull 56 x 5 60 x 5 x 3 B [...]
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, [...]
Piątek 04.03.2018 A. Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of: Double Kb Front Rack Squat 2 x 20kg Bar Facing Burpees Establish a 1-rep-max Clean Wynik: 6,20min // 90kg
Wtorek 24.04.2018 A. EMOM for 12 minutes: 1 – Strict Muscle-Ups x 2-3 reps 2 – Bridge Holds x 20 seconds 3 – Handstand Walk x 10-15 Meters B. E2MOM for 20 minutes Hang Power Clean + Power Clean 50, 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90 C. 3 sets of: 20 Kettlebell Front-Rack Walking Lunges 2x24kg Rest 90 seconds 8 Jefferson Curl 16kg TEMPO 4141 [...]
Wtorek 01.05.2018 A. EMOM for 18 minutes: 1 – 6 Bar Muscle-Ups 2 – 1 Legless Rope Climb starting from Seated Position 3 – 20’s Dragon Flag Holds B. Take 15 minutes to build to a Power Clean that is 80-85% of your 1-RM Clean 80kg EMOM for 10 minutes: Power Clean x 1 rep 85% of 1-RM Clean 85kg C. Three sets of: 20 x Kettlebell Front Rack Walking [...]
Piątek 05.05.2018 A. Every 3 minutes, for 6 minutes Single Leg Depth Drops x 3 reps each legs Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 50, 55 Every 3 minutes, for 18 minutes 3-Position Snatch 65-75% (high hang, mid-thigh, and then from 2″ below the knee) [...]
[...] Do tego 2 powtórzenia miałem nie zaliczone. WOD 3 FOR TIME 50 - double dumbbell STO 22.5kg 40 - double dumbbell power clean 22.5kg 30 - double dumbbell alternate front rack lunges 22.5kg 20 - single arm dumbbell snatch 22.5kg 5 - 5/side dumbbell overhead squat 22.5kg TC:10min Plan był taki żeby pierwsze dwa ćwiczenia dzielić po 10, ale na [...]
Środa 30.01.2019 A. 4 sets, for max reps, of: Strict Muscle (No Dip) - 6, 5, 3, 3 Strict Ring Dips - 20, 15, 11, 10 Rest 2 minutes B. Every 90 seconds, for 12 minutes 10 Deadlifts 100kg + 30m Double Kettlbell Front Rack Carry 2x28kg C. 4 sets for times of: 21/18 Calorie Bike Erg 15 Burpees Over Barbell 21/18 Calorie Assault Bike 15 Burpees to [...]