rest pause

a w miedzy czasie juz kolejny plan ulozony: Back Width Workout A.  Pull-ups (heavy lift) Sets: 4 Reps: 6 to 8 Rest: 90 seconds B.  Power Shrugs (heavy lift) Sets: 4 Reps: 6 to 8 Special Tempo/Technique: Explosive but with a 1-2 second hold at the top Rest: 90 seconds C1.  Straight-Arm Pulldown Sets: 3 Reps: 10 to 12 Special Tempo/Technique: 303 [...]

piątek - 4/3 - DT /SFD/Images/2016/3/6/6fad85dacfd042789fe974ccdb8da0f2.png Czas postu: ~16h Czas uczty: ~8h +/-1h W piątek rano pogoda zaskoczyła irlandzkich drogowców. 30km/h ale do pracy dojechalem. Przecież tuaj nikt zimowych opon nie ma,a sol maja tylko spożywczą. /SFD/Images/2016/3/6/45a3d300ef5144d5895dbe87a040fa16.jpg * Posiłek przed [...]

wtorek - 15/3 - DT /SFD/Images/2016/3/21/50611d5bee054b6580e1f1747217c1c4.png Czas postu: ~16h Czas uczty: ~8h +/-1h * Posiłek przed treningiem: Baton białkowy Banan 100g Olej kokosowy 10g Przed treningiem: Pre-Workout 1x Bcaa 10-15g Cytrulina 2-3g Beta alanina 2-3g Tyrozyna 2-3g Na treningu: BCAA 10-15g Carbo 30g Zaraz po treningu [...]

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 [...]

[...] Ryu. With the ‘Go’ (hard or positive) and the ‘Ju’ (soft or negative) in consistent harmony, one is equalizing the other as with the rest of the universe. Through Goju Ryu training a simple act like blocking or striking will eventually occur naturally, a side effect of a pure of thought - mind and [...]

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, [...]

Środa 06.06.2018 A. 6 sets of: Pause Front Squat TEMPO - 24X1 + Front Squat Rest 2 minutes 60, 70, 80, 90, 100, 110 120 - tylko Pause Front Squat B. Every 90 seconds, for 15 minutes Split Jerk x 2 reps (Pause for 2 full seconds in the receiving position before recovering ) 50, 55, 60, 65, 70, 75, 80, 85, 85, 85 C. Every 12 minutes, for 36 [...]

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 [...]

Piatek 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 13.06.2018 A. 4 sets of: Pause Front Squat TEMPO - 24X1 + 2 Front Squats 80, 100, 110, 120 Rest 2 minutes B. E2MOM for 16 minutes (8 sets): Push Press + Split Jerk (Pause for 3-4 seconds in the split jerk receiving position ) 55, 60, 65, 70, 75, 80, 85, 90 Rest 2 minutes C. Every 10 minutes, for 40 minutes 400 Meter Run 10 Burpee Box [...]

[...] : Assault Bike (One to One) AB 4 x (On:1 min, Off: 1 min) – max. calories in every round & total Rest : 5-7 min Run 4 Round: 200m run ( max. Speed) – incline 1 90 s rest 4 rounds.: 3 x High Box Jump 85-90% 1 PR 15 Wall ball 60 s rest Gimnastics Strengh : 3x max.reps Hanging L-Sit , rest between series : 2 min. Rest: 3-5 min 3x max.rep [...]

Piątek 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 [...]

[...] list of what you need to do: Full Body Workout Utilizing Upper and Lower Body Supersets -- By alternating between upper and lower body exercises it is possible to keep the rest intervals short, even with big compound movements like the squat and bench press. This allows you to accomplish a large amount of work in a relatively short time. High [...]

[...] SNATCH @ 60 KG 60 DOUBLE UNDERS Sobota : 300 Crossfit Hell Workout 60 Back Squat 50% BW 60 Pull Up 60 Ring Push Up 60 Deadlift 70% BW 60 Lunges Double OHKB24/16kg niedziela rest poniedzialek rano sesja ciezkich siadow 4x3 bak squats 80% 1 rm + 3 sec pause 4x2 front squats 85% 1 rm 4x8 ¼ squat jumps @ bw 6x 6 front rack lunges @ bw po poludniu [...]

Piątek 24.08.2018 A. Ring Muscle-Up Skill Practice For 60 seconds, perform one set of: Ring Hang Warm-Up x 5 swings Rest 60 seconds EMOM for 3 minutes of: Long Body Ring Swings x 10 reps EMOM for 3 minutes of: Supine Ring Swings x 6 reps Every 30 seconds, for 3 minutes of: 1 – Catch Position Hold x 5-10 2 – Full Support Hold x 10-15 seconds [...]

Wtorek 16.01.2018 A. Every 3 minutes for 6 minutes Push Jerk x 8-10 reps 40-50% of 1-RM Jerk (3 second pause in dip, 3 second pause in receiving) 40, 50kg Every 3 minutes for 6 minutes Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk (2 second pause in dip, 2 second pause in receiving) 55, 55kg Every 3 minutes for 6 minutes Push Jerk x 4-6 reps @ [...]

Jeszcze duze braki ale stopniowo do przodu sie kierujemy . koncowka tygodnia zeszlego : piatek niestety przynmosuwo rest day " sobota : W.OD. 1A- AMRAP 6' 6 SQUAT SNATCH 50/40 30/20 6 BAR MU / C2B+PUSHUPS/PULLUP +PUSHUP/HRPU 4'REST 2A-AMRAP 6' 40 DOUBLE UNDERS /120 SINGLE UNDERS 20/10 HSPU 4'REST 3A-AMRAP 6' 10 RING DIPS 10 BURPEES BOX JUMPS [...]

Poniedziałek 02.07.2018 A. E2MOM for 12 minutes Hang Snatch (mid-thigh) + Snatch 80-85% of 1-RM Snatch 60, 60, 62.5, 62.5, 65, 65 B. 3 sets of: 9cm Deficit Pause Deadlift x 8 reps 60% 2-3sec Pause at Knee 115kg Rest 2 minutes C. 3 sets of: Back Squat x 8 reps 75% 112.5kg Rest 2 minutes D. 5 rounds for time 20 Cal Row 20 Wall Ball 9kg 50 Double [...]

Poniedziałek 09.07.2018 A. E2MOM for 14 minutes Snatch 1 = 2 reps 65% 50kg 2 = 2 reps 70% 52.5kg 3 = 1 rep 75% 55kg 4 = 1 rep 80% 60kg 5 = 1 rep 85% 62.5kg 6 = 1 rep 89% 65kg 7 = 1 rep 92% 67.5kg B. 3 sets of: Pause Deadlifts x 8 reps 65% (pause for 2-3 seconds at mid-patella, then continue to pull to full lockout) [...]