squats

Środa 27.12.2017 A. 4 sets of: 12 Dumbbell Z Press x 12 , 16, 16, 16kg Rest 45 seconds 20 Alternating Cossack Squats Rest 45 seconds 12 Single-Arm Dumbbell Row x 36kg Rest 45 seconds B. 3 sets of: 12 -10 Strict Pull-Ups x 16, 20, 24 Rest 60 seconds 12 Strict Deficit Handstand Push-Ups 0 , 3cm, 6cm Rest 60 seconds C. 4 sets for max reps/calories: [...]

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 [...]

Czwartek 04.01.2017 A. Build to 85-90% of your 1-RM Clean 50, 60, 70, 75, 80, 85, 90 E2MOM for 16 minutes Clean + 3 Front Squats 80-85% 1-RM Clean B. 4 sets for max reps of: 30 seconds of Power Cleans Rest 60 seconds Set 1: 55% - 55kg 14 Set 2: 60% - 60kg 13 Set 3: 65% - 65kg 12 Set 4: 70% - 70kg 8 C. AMRAP in 16 minutes of: 60/40 [...]

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 @ [...]

Sobota 20.01.2018 A. Take 20 minutes to build to 90-95% of your 1-RM Back Squat 5 x 50, 70 3 x 90, 110 1 x 120, 130, 138.5 EMOM for 6 minutes: Back Squat x 1 rep 90-92% 131, 131, 132.5, 132.5, 133.5, 133.5 B. Build to today’s 1-RM Snatch from 2″ Below the Knee 60kg EMOM for 12 minutes: Snatch x 1 rep today’s heavy from below the knee 60kg C. [...]

Wtorek 13.03.2018 A. E2MOM for 16 minutes Hang Snatch x 1 rep 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5 EMOM for 5 minutes Power Snatch 1.1 70-75% of 1-RM Power Snatch 52.5kg B. TEAM of 2 For time: 800 Meter Run - together 140 Wall Ball Shots 9kg 100 Kettlebell Swings (32/24 kg) 50 Toes-to-Bar Synchro 50 Dumbbell Shoulder to Overhead 2 x 22.5kg 75 [...]

Wtorek 27.03.2018 A. 3-RM Dumbbell Z-Press 2 x 24kg For time: 30 Dumbbell Z-Presses 85% of today’s 3-RM 2 x 20kg B. 4 sets of: 6 Front-Racked Barbell Bulgarian Split Squats x 45, 50, 55, 55 TEMPO 30X1 Rest 45 seconds after each leg 6 Weighted Chest-to-Bar Pull-Ups x 8kg TEMPO 21X0 Rest 90 seconds C. 3 sets of: 6 Landmine Rows x 30, 35, 35 2111 [...]

Środa 18.04.2018 A. 12 sets of: Box Squat x 2 reps 75% of Current 1-RM Box Squat Rest 45 seconds 105kg B. E2MOM for 8 minutes Power Jerk + 3 Overhead Squats Clean Grip 30, 40, 50, 70 C. E2MOM for 10 minutes Power Jerk x 2 reps 80% of 1-RM 80kg D. EMOM for 21 minutes: 1 – 15/10 Calories of Rowing 2 – 6 Burpee Over Dumbbells + 30 Double Unders 3 [...]

Środa 25.04.2018 A. 10 sets of: Box Squat x 2 reps 80% of Current 1-RM Box Squat 112.5kg Rest 60 seconds B. E2MOM for 8 minutes Power Jerk + 3 Overhead Squats 40, 50, 60, 70 C. E2MOM for 12minutes Power Jerk x 2 reps 1-2 = 80% of 1-RM 80kg 3-4 = 85% of 1-RM 85kg 5-6 = 90% of 1-RM 90kg D. EMOM for 21 minutes 1 – 8 - 10 Kipping Handstand [...]

Środa 02.05.2018 A. E2MOM for 14 minutes Box Squat x 2 reps 85-90% of 1-RM Box Squat 120, 120, 120, 120, 125, 125, 125 B. 3 sets of: Wide Stance Low Bar Back Squat x 4 reps TEMPO 3311 of 65% of 1-RM Box Squat 90, 90, 90 C. 5 sets of: Double Kettlebell Overhead Squats x 2 reps TEMPO 4311 2x8, 2x12, 2x12 D. E2MOM for 12 minutes Power Jerk x 1 [...]

Wtorek 22.05.2018 A. Build to today’s heavy complex of… 1 Pause Front Squat TEMPO 33X1+ 2 Front Squats 110kg B. Take 15-20 minutes to build to today’s 1-RM Power Clean 90kg C. For time: 30 Cal Row 15 Thrusters 60kg 30 Chest-to-Bar Pull-Ups 15 Thrusters 60kg 30 Burpee to target D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring Dip x 1 rep [...]

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 [...]

Środa 27.06.2018 A. 5 sets of: Full + Quarter Front Squat x 2 reps https://www.youtube.com/watch?v=WpxxIN_YeLA Rest 2 minutes 60, 80, 100, 110, 120 - 1 B. E2MOM for 16 minutes Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Rest 2 minutes 50, 60, 70, 75, 80, 85, 87.5, 90 C. 4 [...]

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 [...]

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 [...]

Środa 22.08.2018 A. EMOM for 10min 5m Handstand Walk B. E3MOM for 15 minutes 4 Front Squats + 2 Jerks 1-3 = 1 rep 70% 70kg 4-5 = 1 rep 75% 75kg C. For time: 100/70 Calorie Row 80 Wall Ball Shots 9kg 60 Toes-to-Bar 40 Single-Arm Dumbbell Push-Press 22.5kg 20 Alternating Dumbbell Snatches 22.5kg Wynik: 16,17min D. EMOM for 12 minutes 1 – [...]

Poniedziałek 10.09.2018 A. E2MOM for 20 minutes Clean Deadlift + Clean from 2″ Below the Knee + Jerk 60, 65, 70, 75, 80, 85, 90, 92.5, 95, 100 - spalone B. Back Squat 1 – 5 reps 65-70% 107.5kg 2 – 3 reps 75-80% 125kg 3 – 1 rep 85-90% 140kg Rest 2-3 minutes E3MOM for 15 minutes Back Squat x 2 reps 95% 147.5kg C. 3 sets for max reps [...]

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 %-) [...]

Wtorek 01.01.2019 A. E2MOM for 10 minutes Clean & Jerk x 2 reps 1-2 = 70% of 1-RM Clean & Jerk 72.5kg 3-5 = 75% of 1-RM Clean & Jerk 77.5kg E3MOM for 9 minutes Clean & Jerk x 2 reps 1-3 = 80% of 1-RM Clean & Jerk 85kg B. AMRAP 5 minutes of: 5 Kettlebell Front Racked Kettlebell Squats 2x32kg 15m Front Racked Carry 2x32kg 15m Farmers Carry [...]