Środa 09.01.2019 A. 3 sets of: Strict Pull Ups x Max Reps 20, 15, 12 Ring Rows x 15 reps Rest 60 seconds Strict Handstand Push Ups x Max Reps TEMPO - 3011 12, 12, 10 Push Ups x Max Reps 25, 25, 25 Rest as needed B. EMOM for 12 minutes 1min - 7 Deadlifts 110kg 2min - 10 Burpee Box Jump-Overs 60cm C. 2 rounds of: In 3 min Window 30/20 [...]
[...] between A1 and A2. There is 120 seconds between both exercises MECHANICAL DROP SHOULDERS COMPOUND B1. High pull same weight; 8-10 10-10-10 B3. Face pull same weight; as many reps as you can 15kg Week 1: 3 sets 55kg-60-60 • There is no rest between B1, B2. Rest 120 seconds after you completed B2 MECHANICAL DROP TRAPS C1. Barbell upright rowing [...]
Ja się nie znam ale kolego po fachu Jim który też trochę dźwiga, to mówi, że tak trza. • 40% x 4 reps -10 sek przerwy • 40% x 4 reps - 10 • 60% x 3 reps - 30 • 75% x 2 reps - 60 • 80% x 1 reps - 120 • 85% x 1 reps - 120 • 90% x 1 reps - 180 * 95% x 1 reps - 240-300 sek • 100% x 1 PR set. Zmieniony przez - paawo w dniu 2019-12-13 14:42:49
skoro jeszcze dobijasz kcal to może tak... Training split 4 weeks Monday: Lower body (load) Tuesday: Upper body (load) Wednesday: Abs (load) Thursday: Lower body (density) Friday: Upper body (density) Saturday: OFF Sunday: Off Monday Exercise Name Sets Reps Method Tempo Rest A. Back [...]
[...] 8 8 666 2.Wioslo T-Bar 8 8 666 3.WŻ 8 8 666 4.SQ / MC 8 8 666 5.Wyciskanie wąsko 2x8 6.Biceps 2x8 Dla WL,Wiosla,WŻ 1 seria 8x na ciezarze - 20kg od ciezaru wlasciwego w 6 reps 2 seria 8x na ciezarze - 10kg od ciezaru wlasciwego w 6 reps 3,4,5 seria na ciezarze wlasciwym Dla MC i SQ 1 seria 8x na ciezarze - 40kg od ciezaru wlasciwego w 6 reps 2 [...]
skoro jeszcze dobijasz kcal to może tak... Training split 4 weeks Monday: Lower body (load) Tuesday: Upper body (load) Wednesday: Abs (load) Thursday: Lower body (density) Friday: Upper body (density) Saturday: OFF Sunday: Off Monday Exercise Name Sets Reps Method Tempo Rest A. Back [...]
[...] the top of the rope. Every 20 seconds, for 2 minutes (3 sets) of: Interval 1 – Rope L-Hang (with straight arms) x 15 seconds Interval 2 – Rope Hang Knees-To-Armpits x 7 reps https://www.youtube.com/watch?v=fUkcV6W2q90&feature=youtu.be B. E2MOM for 20 minutes (10 sets): Power Snatch from 2″ Below the Knee (pause for 2 seconds at 2″ below the [...]
[...] 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;) [...]
[...] Week 4: 4 x 8-10 26x8-31x8-31x8-35x8 Klatka 2.B1. Wyciskanie sztangi skos + duzy Week 4: only do B1 (4 sets) 68kg 3. BICEPS C1. Uginanie ramion na ławce 90 st 8-10 reps Week 4: only do C1 (4 sets) 25kg 4. Klatka D1. Rozpietki skos duzy8-10 reps Week 4: only do D1 (4 sets) 17kg W tym tygodniu zm 2 czyli 0d 15-23. Bóle głowy około [...]
[...] więc chyba jest dobrze. Dziś plecy i łapy spłonęły. Poniżej wrzucam trening a jak się wyleżę wrzucę screena z diety. Trening PULL 1.Podciąganie na drązku 3x 8 i 1x 6 reps 2.Wiosłowanie sztangielką 4 x 10 reps 20kg 3.Face pull 4 x 15 reps 21kg 4.Uginanie stojąc z prostym gryfem 4 x 10 reps 17,5kg 5.Uginanie młotkowe 4 x 10 reps 10kg [...]
[...] chwile... dziś crossfit z samego rana Strength bench press (Wendler 3’s) – start with a warm-up for 3 sets, 40% x5, 50% x5 and 60% x3 (all with no rest) 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3) Skills 15-18 minutes L.1 squat clean from floor spend 5 minutes [...]
[...] BETWEEN A1 AND A2; 10 SEC BETWEEN A2 AND A3, 90 SEC. BETWEEN SETS) A1. Kayak row (only the sides, not the middle portion 4 x 6-8 per side A2. Straight-arm pulldown 4 x max reps with same weight as A1 A3. Kneeling pulldown, torso bent forward 4 x max reps with same weight as A1 SUPERSET B (10 SEC. BETWEEN B1 AND B2, 90 SEC. BETWEEN SETS) B1. [...]
[...] Do the jumping exercises Tuesday and Friday. You are allowed to play basketball on the weekend .IMPORTANT!!! Quality of the exercise is MUCH more important than quantity. 5 reps of proper form will get you in the air much higher than 20 reps of poor form. Also, if you want an explosive vertical (who doesn't!), you must train that way! Do every [...]