squat

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 [...]

Sobota 28.07.2018 A. E2MOM for 14 minutes Power Cleans + Power Jerk x 1 rep 1-2 = 75% - 75kg 3 = 80% - 80kg 4-5 = 85% - 85kg 6 = 90% - 90kg 7 = 95% - 95kg B. TEAM OF 2 For time: 80 Wall Ball 9kg 40 Deadlift 100kg 40 Pull Ups 60 Wall Ball 9kg 30 Deadlift 100kg 30 Pull Ups 40 Wall Ball 9kg 20 Deadlift 100kg 20 Pull Ups REST 4min [...]

Poniedziałek 06.08.2018 A. Front Squat 1 – 3 reps 55-60% 75kg 2 – 2 reps 65-70% 90kg 3 – 1 rep 75-80% 100kg 4 – 1 rep 80-85% 107.5kg 5 – 1 rep 85-90% 115kg 6 – 1 rep 90-95% 125kg 7 – 1 rep 95+% 132.5kg 8 – 1 rep 101-105% 140kg Rest as needed B. For max load, in 3 minutes: 5 Snatches 70kg 6 attempts C. For max [...]

Co Ty szalejesz %-). Długo już robisz ten plan siłowy ale widać że przynosi efekty. Jeszcze trochę pociągniesz to będzie i ten upragniony rekord w squat cleanie. Jeśli chodzi o wiosło- u nas jeden krejzol dzisiaj płynął MARATON... i mu się udało! Zmieniony przez - 6ripley w dniu 2018-08-07 20:54:38

Wtorek 14.08.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 15, 20, 25 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 30 E2MOM for 10 minutes (Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps 50, 55, 60, 70, 80 B. E2MOM for 10 minutes (Snatch + Hip Snatch) x 2 reps 75-80% 55, 57.5, 60, 62.5, 62.5 [...]

Piątek 26.10.2018 A. Take 15 minutes to build to a 10-RM Bench Press 90kg 2 sets of: Bench Press x 10 reps 90% of today’s 10-RM 80kg Rest 2 minutes B. 5 rounds for time of: 9 Bar-Facing Burpees 7 Hang Squat Cleans 70kg 5 Box Jumps 75cm Wynik: 10, 27min C. 4 sets of: 10 Dumbbell Floor Press x 2x32, 2x28kg Rest 30 seconds 15 French Press x 30kg [...]

Środa 07.11.2018 A. Every 90 seconds, for 15 minutes Split Jerk x 1 rep 70-85% (pause for 2-seconds in the bottom of your dip before jerking) 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95, 95, 95 B. Deadlift 1 – 10 reps 55% 105kg 2 – 10 reps 65% 122.5kg 3 – 8 reps 75% 142.5kg 4 – 6 reps 80% 152.5kg 5 – 4 reps 85% 160kg 6 – 4 reps [...]

Sobota 24.11.2018 A. E2MOM for 16 minutes Hang Snatch + Snatch 1-2 - 60 kg 3-4 - 62.5 kg 5-6 - 65 kg 7-8 - 67.5 kg B. Build to today’s 1-RM Front Squat TEMPO - 32X1 120kg C. In 15min Window: For time: 27 - 21 - 15 - 9 Cal Row Thrusters 40lkg Wynik: 9.50min In 10min Window For time: 15 - 12 - 9 Burpees Over the Barbell (lateral) Thrusters 60kg [...]

Poniedziałek 03.12.2018 A. EMOM for 12 minutes: Clean x 1 rep 60, 65, 70, 75, 80, 85, 90, 92.5, 95, 97.5, 100, 102.5 - spalone B. Back Squat 75g x 5 90kg x 3 105kg x 2 110kg x 1 120kg x 12 C. Every 5 minutes for 15 minutes 20 Burpees to target 20 Chest-to-Bar Pull-Ups 20/15 Calorie Assault Bike Wynik: 2,58min // 3,13min // 3,23min D. 3 sets of: [...]

Poniedziałek 10.12.2018 A. E2MOM for 8 minutes Muscle Snatch x 2 reps 40, 45, 50, 50 E2MOM for 10 minutes Power Snatch x 2 reps 50, 55, 60, 60, 60 E2MOM for 10 minutes 2 Snatch Lift-Offs + 1 Snatch 60, 60, 62.5, 62.5, 65 B. 5 sets of: Front Squat with a Pause x 5-6 reps TEMPO - 4111 60, 70, 80, 90, 100 Rest 3 minutes C. EMOM for 15 minutes 1 [...]

Piątek 14.12.2018 A. E2MOM for 16 minutes Power Snatch x 2 reps 1-3 = 65% 50kg 4-6 = 70% 52.5kg 7-8 = 75% 55kg B. 5 rounds of: In 90sec Window: 20/15 Calorie Assault Bike Max Reps of Ground to Overhead Rest 90 seconds Loading per set: Set 1 – 80kg - 3 Set 2 – 70kg - 4 Set 3 – 60kg - 6 Set 4 – 50kg - 7 Set 5 – 40kg - 9 C. Three sets of: [...]

Wtorek 18.12.2018 WOD 1 For time: Assault Bike 40 then Find 1 RM in complex: Hang Clean + 2 Front Squats + 1 Jerk 90kg, 100kg - spalony Jerk Time Cap: 4 Minutes REST 15min WOD 2 For time: 15 Thrusters 50kg 30 Toes-to-Bar 15 Thrusters 50kg Time Cap: 4 Minutes Wynik: 2,34min Rest 2 minutes WOD 3 For time: 20 Chest-to-Bar Pull-Ups 20 Ground to [...]

Czwartek 27.12.2018 A. 6 sets of: Hang Snatch + Snatch + 2 Overhead Squats Rest as needed 50, 55, 60, 65, 70, 75 B. Back Squat 2 x 105, 115 3 x 5 x 125 125 x 7 C. 3 rounds for time of: 500 Meter Row 10 Devil’s Presses 2 x 22.5kg 20 Toes to Bar 30 Box Jump-Overs 75cm Wynik: 28min Rwania dzisiaj super wchodziły :-P nie rwałem od tyle od wakacji %-) [...]

Sobota 05.01.2019 A. EMOM for 5min 2 Tall Clean 40, 45, 50, 50, 50 EMOM for 5min High Hang Clean 2 x 50, 55 1 x 60, 60, 60 EMOM for 5min 1 Hang Squat Clean 70, 75, 80, 80, 80 B. AMRAP 8min 3 Strict Handstand Push-Ups 3 Power Cleans 80kg 6 Strict Handstand Push-Ups 3 Power Cleans 9 Strict Handstand Push-Ups 3 Power Cleans 12 Strict Handstand [...]

Wtorek 08.01.2019 A. E2MOM for 10 minutes Clean & Jerk x 2 reps 1-2 = 75% 77.5kg 3-5 = 80% 85kg E3MOM for 9 minutes Clean & Jerk x 2 reps 85% 90kg B. Every 3 minutes for 12 minutes for times 12/8 Calories of Assault Bike 9 Chest-to-Bar Pull-Ups 6 Front Squats (from the floor) 70, 80, 90 - spalony , 80kg Wynik: 57sek, 57sek, nie [...]

Piątek 11.01.2019 A. “Invictus Friday Challenge – 1.11.19” In 60-second Window 20/12 Calories of Assault Bike Max Reps of Burpees Over the Barbell Wynik: 14 B. Build to today’s 2-RM… Pause Front Squat TEMPO - 33X1 110kg C. 3 sets for times of: Row 500 Meters 100 Double-Unders Overhead Squats 1 – 21 reps 50kg 2 – 15 reps 60kg 3 – 9 reps 80kg REST [...]

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 [...]

Piątek 18.01.2019 A. Invictus Friday Challenge AMRAP in 60 seconds of: 5 Pull Ups 5 Toes to Bar Wynik: 4 rundy + 1 B. Build to today’s 3-RM… Pause Front Squat x 3 reps TEMPO - 33X1 110kg C. Every 6 minutes, for 18 minutes 1000 Meter Bike Erg 10 Unbroken Muscle-Ups 10 Unbroken Snatches 60, 55, 50 kg Wynik: 4,10min // 4,12min // 4,20min [...]

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 [...]

Piątek 01.02.2019 A. Build to today’s heavy complex of… 1 Pause Front Squat TEMPO - 330X + 2 Front Squats 110kg B. 4 sets for times of: 50 Air Squats 20 Toes-to-Bar Power Snatches Rest 3 minutes Set 1 – 4 Power Snatches 70kg Set 2 – 6 Power Snatches 65kg Set 3 – 8 Power Snatches 60kg Set 4 – 10 Power Snatches 55kg C. AMRAP 20min 500 Meter Row 16 [...]