x reps

Piątek 30.06.2018 A. E2MOM for 10 minutes (Snatch Push Press + Overhead Squat) x 2 reps 50, 60, 70, 80, 90 - 1 E2MOM for 8 minutes Snatch Balance x 2 reps 50, 60, 70, 80 Six sets of: 2 Snatch Pulls + 2 Hang Snatches + 2 Snatches 50, 50, 52.5, 55, 57.5, 60, Rest 2 minutes between sets B. 4 sets of: Tempo Bench Press x 5 reps TEMPO - 21X1 62.6, [...]

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 [...]

Środa 02.08.2017 A. E2MOM for 16min Back Squat x 3 reps 85% 127.5kg B. Deadlift 8 reps 50% 90kg 6 reps 60% 108kg 4 reps 70% 126kg 2 reps 80% 144kg 2 reps 90% 162kg C. EMOM for 21 minutes: Minute 1 – 30sec Assault Bike Minute 2 – 5 Dumbbell Burpee Box Step Overs 2 x 24kg Minute 3 – 30 Double-Unders + 10 Toes-to-Bar Immediately [...]

Piątek 08.12.2017 A. Back Squat 1 – 4 reps 75% 108.5kg 2 – 3 reps 80% 116kg 3 – 2 reps 85% 123.5kg 4 – 1 rep 90-95% 130kg 5 – Max Reps 80% 116kg x 13 Rest 3 minutes between sets. B. In 10 minutes build Snatch x 1.1.1 (2-3 second reset between reps) 40, 45, 50, 52.5, 55, 57.5, 60 10 - 20min Snatch x 1.1 40, 45, 50, 55, 60, 65 20 [...]

[...] 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 [...]

[...] Push Ups x Max Unbroken Reps - 16 Legless Rope Climbs x 5 Ascents Strict Handstand Push Ups x Max Unbroken Reps - 12 B. E2MOM for 16 minutes Bench Press x 3 reps 1-3 = 70% 80kg 4-6 = 75% 86kg 7-8 = 80% 92.5kg C. 4 sets of: 10 Single-Arm Kettlebell Shoulder Press x 29kg Rest 30 seconds 15 French Press x 30, 32.5, 32.5kg [...]

13.12.2018 Czwartek (6 tydzień okresu masowego - DELOAD) Trening: Plecy + dwugłowe 1 Ściąganie drążka wyciągu górnego szeroki podchwyt (rozgrzewka 77kg, 82kg, 82kg x10 reps) 10x86kg | 10x91kg | 10x91kg 2 Ściąganie z góry jednorącz 10x47,3kg | 10x52kg | 10x52kg 3 Przenoszenie szeroko z wyciągiem górnym w opadzie tułowia 15x41kg | 15x41kg | [...]

Środa 22.11.2017 A. EMOM for 15 minutes: Split Jerk x 1 rep 75-80% 75, 77.5, 80 B. E2MOM for 8 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 80% 145kg C. Every 90 seconds for 12 minutes Speed Deadlift x 3 reps 65% 117kg D. 12 Days of Thankfulness 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell [...]

[...] Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee 1 sets of 25kg 2 sets of 40kg B. 4 sets of: Power Snatch x 1 reps 75-80% 55, 57.5, 60, 60 3 sets of: Snatch x 1 rep 90% 65, 67.5, 70 C. E2MOM for 10 minutes Back Squat 1 – 5 reps 55% 80kg 2 – 5 reps 65% 95kg 3 – 3 reps 75% [...]

Wtorek 24.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 12 Overhead Walking Lunges 60kg Wynik: 4 rundy + 1 B. Every 2:30, for 20 minutes Clean 1 = 2 reps 70% 70kg 2 = 2 reps 75% 75kg 3-4 = 1 rep 80% 80kg 5-6 = 1 rep 85% 85kg 7-8 = 1 rep 90% 90kg C. 4 sets of: Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps immediately followed [...]

[...] 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. [...]