squat

Piątek 13.10.2017 A. Take 15 minutes to build to a heavy Snatch 50, 55, 57.5, 60, 62.5, 65, 67.5 B. Build to today’s 1-RM Pause Front Squat 33X1 120kg C. 3 rounds for time of: 60 Double-Unders 15 Toes-to-Bar 10 Push Press 60kg Wynik: 5,27min D. EMOM for 9 minutes 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm) 2 – Strict Toes to Bar [...]

Poniedziałek 16.10.2017 A. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 120kg B. E2MOM for 6 minutes (3 sets): Muscle Snatch x 1 rep 40, 45, 50 E2MOM for 6 minutes (3 sets): High Hang Snatch x 3 reps 65-75% 50kg E2MOM for 6 minutes (3 sets): Hang Snatch x 2 reps 75-80% 55, 55, 57.5 E2MOM for 6 minutes (3 sets): Snatch x 3 reps [...]

Środa 25.10.2017 A. Back Squat 1 – 40% x 4 reps 60kg 2 – 50% x 3 reps 75kg 3 – 60-65% x 2 reps 97.5kg 4 – 75% x 1 rep 112.5kg 5 – 85% x 1 rep 127.5kg 6 – 90% x 1 rep 135kg 7 – 95% x 1 rep 142.5kg 8 – 95+% x 1 rep 145kg - nie udane Rest 2-3 minutes B. Split Jerk E2MOM for 16 minutes 1 – 3 reps 60% 60kg 2 – 2 reps 70% 70kg 3 – 2 [...]

Piątek 27.10.2017 A. Build to today’s 1-RM… Pause Front Squat 33X1 + 2 Front Squats B. E2MOM for 16min Snatch Pull + Power Snatch + Snatch 80% 60kg C. For time of: 800 Meter Run 60 GHD Sit-Ups 30 Overhead Squats 50kg 15 Strict Handstand Push-Ups 15cm Deficit Słaby dzień i nie udany trening... We froncie zrobiłem podejście na 120 ze 2 razy. za [...]

Piątek 17.11.2017 A. Back Squat 1– 3 reps 75% 108kg 2 – 2 reps 80% 116kg 3 – 1 rep 85% 123kg 4 – 3 reps 80% 116kg 5 – 2 reps 85% 123kg 6 – 1 rep 90% 130kg Rest 2-3 minutes between sets. B. From 0 - 10min 3-RM High Hang Snatch 57kg 11 - 20min 2 RM Hang Snatch 62.5kg 21 - 30min 1 RM Snatch 65kg C. E2MOM for 6 minutes Halting [...]

Piątek 24.11.2017 A. Back Squat 1 – 5 reps 70-75% 100kg 2 – 3 reps 75-80% 108kg 3 – 1 rep 80-85% 116kg 4 – 5 reps 75-80% 108kg 5 – 3 reps 80-85% 116kg 6 – 1 rep 85-90% 130kg Rest 2-3 minutes between sets. B. 15min to find 2-RM Hang Snatch 40, 45, 50, 55, 60, 65 68 x 1 C. "Freedom Sauce" AMRAP in 3 minutes 21 [...]

Piątek 29.12.2017 A. 1 Front Squat 32X1 + Split Jerk 100kg B. 3 rounds for time of: 500m Row 30 Toes to bar 20 Overhead Squats 60kg 10 Strict Handstand Push-Ups 15cm Deficit Wynik: 20min C. 3 sets of: 10 - 12 Supinated-Grip Pull-Up x 16kg Rest 30 seconds 10 - 12 Skull Crushers 35, 40, 40 Rest 30 seconds 12 EZ Bar Curl x 30 Rest 2-3 minutes Front [...]

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 [...]

Piątek 12.01.2018 A. E2MOM for 12 minutes 3 Front Squats + Jerk 90-92% of 1-RM C&J 90, 90, 92.5, 92.5, 93.5, 95 B. Strict Overhead Press 1: 5 reps 60% 40kg 2: 3 reps 75% 50kg 3: 1 rep 80-85% 60kg 4: 7 reps 50kg 5: 7 reps 50kg 6: 7 reps 50kg 7: 7 reps 50kg C. EMOM 30 minutes: Minute 1: 15/10 Calories of Assault Bike Minute 2: 15 [...]

Środa 24.01.2018 A. Every 90 seconds, for 15 minutes Clean + Front Squat 90% of 1RM 90kg B. 4 sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes 60, 70, 80, 85 C. AMRAP 20min 500 Meter Row 40 Wall Ball Shots 9kg 30 Alternating Dumbbell Snatches 22.5kg 20 Handstand Push-Ups Wynik: 2 rundy + 46 D. EMOM for 6 minutes 1 – Straight Leg Bottom [...]

Piątek 09.02.2018 A. E2MOM for 16 minutes Front Squat + Jerk 60, 70, 75, 80, 85, 90, 95, 100 B. Strict Overhead Press Set 1 – 5 reps 40kg Set 2 – 4 reps 50kg Set 3 – 3 reps 55kg Set 4 – 2 reps 60kg Set 5 – 1 rep 65kg C. EMOM for 21 minutes: 1: 15 Calorie Row 2: 15 Burpees Over Dumbbell 3: 15 Alternating Dumbbell Snatches 22.5kg D. 3 rounds [...]

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 [...]

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

Poniedziałek 05.03.2018 A. 2 sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press x 5 reps each side Rest 15 seconds Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111 Rest 15 seconds GHD Hip Extension x 8 reps @ 2012 Rest as needed B. E2MOM [...]

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 [...]

Środa 22.03.2018 A. Every 90 seconds, for 15 minutes Front Squat x 2 reps 80-85% 102.5kg B. AMRAP 25min 500 Meter Row 12 Chest-to-Bar Pull-Ups 15 Burpee Shuttle Run 10m 6 Muscle-Ups 30/20 Calorie Assault Bike Wynik: 3 rundy + 500m Row C. 3 sets of: 8 Barbell Good Morning 40kg - 3011 Rest 60 seconds 25 Reverse Hypers + MedBall 4kg Rest 2 [...]

Sobota 24.03.2018 A Back Squat 1 – 40% x 5 reps 60kg 2 – 50% x 4 reps 72.5kg 3 – 60-65% x 3 reps 87.5kg 4 – 75% x 2 reps 110kg 5 – 85% x 2 reps 125kg 6 – 85% x 2 reps 125kg 7 – 90-95% x 1 rep 132.5kg 8 – 90-95% x 1 rep 137.5kg Rest 2-3 minutes B. TEAM OF 2 AMRAP 25min 80 Wall Ball 9kg 80 Kb Swing 24kg 80 Box Jumps Over 60cm 80 Toes [...]

Poniedziałek 26.03.2018 A. E2MOM for 20 minutes Hang Snatch + Overhead Squat 45, 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70 B. 5 sets of: 10 x Supinated-Grip Bent-Over Barbell Row x 50, 55, 60, 60 TEMPO 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds C. TEAM OF 2 For Time: 75 Double Unders / 25 Toes to Bar 75 Double [...]

Nowy tydzień, nowy cykl, ale trzeba odpoczywać ;-) Wtorek 03.04.2018 A. 3 sets, not for time, of: L-Sit x 30 Muscle-Up x 8 5 Wall-Facing Handstand Push-Ups + 3m Handstand Walk + 5 Strict Handstand Push-Ups B. E2MOM for 6 minutes Sotts Press x 3 reps 7kg %-) E2MOM for 16min minutes Power Clean + Jerk x 2 reps 50, 55, 60, 65, 70, 75, 80, 85 C. 3 [...]

Piątek 27.04.2018 A. Every 3 minutes, for 6 minutes Single-Leg Depth Drops x 4 reps each leg Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Snatch Press from Receiving x 3 reps 20, 20, 20 E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 45, 50 Every 90 seconds, for 15 minutes Snatch x 1 rep [...]