x reps

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, [...]

[...] 2 x 6, 2 x 4 Week 4: 4 x 8-10 • Go back and forth between A1 and A2. There is 120 seconds between both exercises MECHANICAL DROP BARBELL LIFT B1. Snatch-grip deadlift 8-10 reps 10-10-10 B2. Romanian deadlift same weight; as many reps as you can 8-8-8 B3. Sumo deadlift same weight; as many reps as you can 8-6-6 Week 1: 3 sets 71kg Week 2: 3 sets [...]

[...] x 12 6x3x25kg / 27kg/27kg/ x 12 / 27kg x 10 6x3 x 22,5kg / 25kg/ x 12 / 27kg x 12 / 27kg x 11 - powoli do góry 6x3 x 22,5kg / 25kg/25kg x 12 / 27kg x 10 / 27kg x 9 - bida 6x3reps x 27,5kg / 30kg/30kg x 12 / 30kg/30kg x 10 - brak 1,25 ; sił i dopalacza też 20kg/22,5 kg /25 kg x12 /27,5 kg x 8 B Rozpiętki na ławce poziomej 6kg/6kg x 10 / 6kg x 8 [...]

[...] + calves + chest tydzien I - 2 powtorzenia kazdego z cwiczen tydz II - 4 powtorzenia tydz III - 2 powotrzenia tydzien IV - 4 powtorzenia A1 Front squats 1+1/4 5sets x 2-4 reps 4110 10sec rest T1:30kg/30/30/30/- T2:40kg/40/40/40/40 A2 Back squats 5sets x 2-4 reps 4010 10sec rest T1:70kg/70/70/70/- T2:60kg/80/90/90/90 A3 Back squats heels [...]

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 [...]

Piątek 22.06.2018 A. E2MOM for 10 minutes (Snatch Push Press + Overhead Squat) x 2 reps 50, 60, 70, 80, 90 E2MOM for 8 minutes Snatch Balance x 2 reps 30, 40, 50, 60 6 sets of: 2 Snatch High Pulls + 2 Hang Snatches + 2 Snatches 40, 45, 50, 55, 60, 65 Rest 2 minutes between sets B. 4 sets of: Tempo Bench Press x 6 reps TEMPO 21X1 60, 70, 80, 90kg [...]

Poniedziałek 08.04.2019 A. 3 sets of: Double Kettlebell Overhead Squats x 3 reps 2x12kg B. E2MOM for 6 minutes High Hang Snatch x 2 reps 50, 55, 60 E2MOM for 6 minutes Hang Snatch x 2 reps 60, 65, 70 E2MOM for 6 minutes 2 Snatch Lift-Offs + Snatch 60, 65, 70 E2MOM for 4 minutes 4-Stop Halting Snatch Deadlift with 8-second descent 75, 75 C. [...]

[...] + calves + chest tydzien I - 2 powtorzenia kazdego z cwiczen tydz II - 4 powtorzenia tydz III - 2 powotrzenia tydzien IV - 4 powtorzenia A1 Front squats 1+1/4 5sets x 2-4 reps 4110 10sec rest T1:30kg/30/30/30/- A2 Back squats 5sets x 2-4 reps 4010 10sec rest T1:70kg/70/70/70/- A3 Back squats heels elevated 5sets x 2-4 reps 3010 10sec rest [...]

[...] + calves + chest tydzien I - 2 powtorzenia kazdego z cwiczen tydz II - 4 powtorzenia tydz III - 2 powotrzenia tydzien IV - 4 powtorzenia A1 Front squats 1+1/4 5sets x 2-4 reps 4110 10sec rest T1:30kg/30/30/30/- T2:40kg/40/40/40/40 T3:40kg/50/50/50/50 A2 Back squats 5sets x 2-4 reps 4010 10sec rest T1:70kg/70/70/70/- T2:60kg/80/90/90/90 [...]

[...] at 1,000 RPM without reving it at 500 RPM. If you have a high makeup of slow twitch fibers, all that changes is the relative %ages of 1RM you can do a certain amount of reps with. Just lay out your HST program, get your diet in order, and you will grow....day by day. Just like everybody else. ...but there is still a lot of controversy over [...]

[...] Leg curl Week 1: 4 x 6 20 kg • Go back and forth between A1 and A2. There is 120 seconds between both exercises MECHANICAL DROP BARBELL LIFT B1. Snatch-grip deadlift 8-10 reps 10-10-10 B2. Romanian deadlift same weight; as many reps as you can 8-8-8 B3. Sumo deadlift same weight; as many reps as you can 5-5-5 Jestem zaskoczony tym kombosem;) [...]

Poniedziałek 29.01.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 2 reps 20, 30kg E2MOM for 4 minutes Snatch Push Press + Overhead Squat x 2 reps 70, 90kg Every 90 seconds, for 3 minutes High Hang Snatch x 2 reps 50-65% 40, 45kg Every 90 seconds, for 3 minutes Hang Snatch x 1 rep 65-75% 50, 55kg Every 90 seconds, for 6 minutes [...]

Piątek 08.06.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 7.5kg, 12.5kg, 17.5kg E2MOM for 6 minutes Snatch Push Press + Overhead Squat with 2sec Pause x 4 reps 50, 60, 70 B. 6 sets of: 3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch 65-80% 47.5kg, 50, 52.5, 55, 57.5, 60 C. 3 sets of: Tempo Bench Press [...]

[...] • Go back and forth between A1 and A2. There is 120 seconds between both exercises MECHANICAL DROP BACK VERTICAL B1. Wide-grip lat pulldown (palms away from you) 8-10 reps 10-10-8 B2. Medium-grip pulldown (palms away from you) same weight; as many reps as you can 10-8-8 B3. Close-grip pulldown (palms toward you) same weight; as many reps [...]

[...] do typowej piwniczanki ;-D Trening: PULL 1 Martwy ciąg klasyczny (10x60kg | 8x80kg | 6x100kg | 4x130kg | 2x150kg) 10x170kg | 13x137,5kg 2 Podciąganie na drążku (5 reps | 4 reps | 4 reps | 4 reps) (4,3,3,3)x szeroki nachwyt | (4,3,3,3)x szeroki nachwyt | (5,4,3)x wąski neutralny | (5,4,3)x wąski neutralny 3 Wiosłowanie T-bar (10x20kg [...]

[...] własnego widzi mi sie ;-D Trening: PULL 1 Martwy ciąg klasyczny (10x60kg | 8x80kg | 6x100kg | 4x130kg | 2x160kg) 10x180kg | 4x200kg | 13x145kg 2 Podciąganie na drążku (5 reps | 5 reps | 4 reps | 4 reps) (4,3,3,3)x szeroki nachwyt | (4,3,3,3)x szeroki nachwyt | (5,4,3)x wąski neutralny | (5,4,3)x wąski neutralny 3 Wiosłowanie T-bar (10x20kg [...]

Sobota 18.03.2017 A - SIŁA 5 sets of: Hang Snatch + Snatch 45, 50, 52.5, 55, 57.5 Back Squat 1. x 5 reps @ 60% 87kg 2. x 3 reps @ 75% 97kg 3. x 1 rep @ 85% 110kg 4. x 3 reps @ 80% 104kg 5. x 3 reps @ 85% 110kg 6. x 2 reps @ 90% 117kg 7. x 7 reps @ 75% 97kg B - GYMNASTIC Strict Toes to Bar with MedBall 4kg 6 x 3 4 rounds of: 30sec Hollow Hold 30 [...]

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 [...]

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 [...]

]TYDZIEŃ ROZTRENOWANIA 26.08 Dzień 2 1. Goblet squat 8x 11/11/13/15/17kg x 8 reps 2. Wyciskanie nogami na maszynie 4x50 kg x 12 reps 3. Wykroki chodzone 3x 4+4kg x 8 reps (noga) 4. Wyprosty tułowia z opadu 3x5kg x 15 reps 5. Przywodziciele+odwodziciele 2x30 kg x 2 reps Komentarz: :)) no normalnie nie mogę. Ledwo wyszłam z siłki %-) 88-O A, [...]