Poniedziałek 07.05.2018 A. Every 3 minutes, for 6 minutes Weighted Box Jump x 3 reps 60, 63, 66cm 63, 63, 63 https://www.youtube.com/watch?v=WhgLuxpSccw&feature=youtu.be E2MOM for 6 minutes Double Leg Bounds x 8 reps https://www.youtube.com/watch?v=FYi3Fcmg70s&feature=youtu.be E2MOM for 6 minutes Jump into Split x 2 reps each leg [...]
Wtorek 28.08.2018 A. E2MOM for 4 minutes Snatch Press from Receiving x 5 reps 20, 25 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 35 E2MOM for 6 minutes (Snatch Balance + Overhead Squat) x 2 reps 60, 80, 95 B. EMOM for 10 minutes Snatch 1-5 = 2 reps 70% 55 kg 6-10 = 1 rep 75% 60 kg C. For max reps: 30 seconds of Deadlifts [...]
Poniedziałek 10.12.2018 A. E2MOM for 8 minutes Muscle Snatch x 2 reps 40, 45, 50, 50 E2MOM for 10 minutes Power Snatch x 2 reps 50, 55, 60, 60, 60 E2MOM for 10 minutes 2 Snatch Lift-Offs + 1 Snatch 60, 60, 62.5, 62.5, 65 B. 5 sets of: Front Squat with a Pause x 5-6 reps TEMPO - 4111 60, 70, 80, 90, 100 Rest 3 minutes C. EMOM for 15 minutes 1 [...]
[...] treningiem będzie GET JACKED! autorstwa Christiana Thibaudeau Tydzień 1 – Poniedziałek, 20 stycznia 2014 – Dół ciała A1. Back squat 4 serie x 6 powtórzeń x 60 kg (Stutter reps) A2. Leg curl 4 serie x 8 x 5 sztabek (Slow eccentrics) B1. Romanian deadlift 4 serie x 6 x 60 kg (Stutter reps) B2. Leg extension 4 serie x 10 x 5 sztabek (Peak [...]
Gdybyś dokładnie czytał zauwazylbyś , że moja wypowiedz odnośnie liczby powtórzen i ćwiczeń dotyczy pierwszych 7 tygodni. Zalecane zakresy liczby powtórzeń ćwiczenia w serii( maksimum powtórzeń)w zwiekszaniu różnych cech układu mięśniowego siła 1-6 moc 1-5 masa mięśniowa 8-12 lokalna wytrzymałość siłowa 15+ Zatytułowałes trening wyskoku a mamy: [...]
Tutaj wiecej o Rossie: http://www.robertuniverse.com/davidgentle/ross.htm Z tejze strony (zwroccie uwage na ilosc powtorzen na brzuch): Warm up. Then Legs Squats 6 x 10 reps Calf raises 4 x 25 Arms Seated dumbbell curls 3 x 8 Preacher curls 3 x 8 Triceps pushdowns 3 x 10 Pushups on parallel bars 3 x 15 Chest Incline bench press 3 x 10 Bent arm [...]
Poniedziałek 25.09.2017 A. Every 45 seconds, for 6 minutes Dead-Stop Front Squat x 1 rep 92-94% 4 x 110kg 4 x 112.5kg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 42.5, 45 E2MOM for 6 minutes 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats 60-65% of 1-RM 45 - 48.5kg E2MOM for 6 minutes 1 Snatch Pull + 1 Power Snatch + 1 [...]
Piątek 14.05.2018 A. E2MOM for 4 minutes Kneeling Jump x 3 reps E2MOM for 6 minutes Single-Leg Box Jump x 3 reps each leg E3MOM for 9 minutes Single-Leg Step-Up Jump x 4 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 45, 50, 55 Every 2 minutes, for 6 minutes High Hang Snatch + Hang Snatch 65-70% Every 2 minutes, for 6 minutes [...]
[...] Dip x 1 rep TEMPO 15X1 Every 15 seconds, for 2 minutes (8 sets) of: Tempo Ring Dip x 1 rep TEMPO 35X1 Every 30 seconds, for 90 seconds (3 sets) of complex: Ring Dip x 5 reps + Push-Up to 8″ Deficit x 5 reps E. 3 sets of: Pallof Press x 10 reps TEMPO 2020 Rest 30-45 seconds Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel [...]
[...] 4 rundy + 2 B. E2MOM for 12 minutes Clean x 1.1 (rest 2-3 seconds between singles) 1-3 = 60% 60kg 4-6 = 70% 70kg C. 3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps TEMPO 2115 40, 60, 60kg Med Ball Rotating Slams (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps TEMPO 2115 40, 60, 60 Med Ball Rotating [...]
Wtorek 04.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 25, 30 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 32.5, 40 EMOM for 8 minutes (Snatch Balance with a pause 3sec ) x 1 rep 40, 50, 60, 70, 75, 80, 85, 95 B. E2MOM for 6 minutes Snatch High Pull + Snatch + Overhead Squat x 1 rep 60% of 1-RM Snatch [...]
[...] Tydzień 2 – Sobota – Nogi A1/A2 na zmianę, przerwy 75 sek.: Suwnica (5 serii x 15 powtórzeń x 50 kg) (stutter reps) Unoszenie tułowia z opadu (5 serii x 15) B1/B2 na zmianę, przerwy 75 sek.: Przysiady na jednej nodze (5 serie x 7 powtórzeń) (stutter reps)* Lying single leg curl (5 [...]
Tydzień 2 – Sobota, 1 lutego 2014 – Nogi A1/A2 na zmianę, przerwy 75 sek.: Suwnica (4 serie x 15 powtórzeń x 8, 9, 10, 11 sztabek) (stutter reps) Unoszenie tułowia z opadu (4 serie x 20 + 5, 10, 15, 20 kg) B1/B2 na zmianę, przerwy 75 sek.: Przysiady na jednej nodze (4 serie x 6 powtórzeń) (stutter reps)* Lying single leg curl(4 serie x 15 x [...]