x reps

Środa 12.07.2017 A. E2MOM for 6min Back Squat x 8 reps 70-75% 105, 107.5, 112.5 B. E2MOM for 6min Stiff-Legged Deadlift x 8 reps 75-80% of 1-RM Clean 80 C. EMOM for 21 minutes: Minute 1 – 15 Wall Ball Shots 9kg Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups Minute 3 – 5 Dumbbell Burpee Box Step-Overs 2 x 20kg D. 3 rounds of: 10 Chin Ups [...]

18.07.2017 A. E2MOM for 6min Behind the Neck Press in Split x 5 reps 40, 45, 50 E2MOM for 6min Jump to Split x 4 reps 50, 55, 60 B. E2MOM for 12min Clean and Jerk from Blocks x 1 rep @ 80-85% C. E2MOM for 20min 15/12 Calorie Row 15 Burpees over the Erg po za Wod w postaci EMOMu nic ciezkiego nie bylo. zrobienie 15cal i 15 burpee zajmowalo okolo [...]

Sobota 31.03.2018 A. E2MOM for 24 minutes Clean 1-3 = 3 reps 60% 60kg 4-6 = 2 reps 70% 70kg 7-9 = 1 rep 80% 80kg 10-12 = 1 rep 90% 90kg B. 5 sets of: 10 Supinated-Grip Bent-Over Barbell Row x 60, 65, 70, 70, 70 TEMPO 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds 10 Kb Bench Press 2 x 32kg Rest 60 seconds [...]

[...] 20 minutes Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ 40, 47.5, 52.5, 56, 60, 63.5, 67.5, 71, 76 - spalone B. 3 sets of: Deadlift x 5 reps 65% 122.5kg Rest 2 minutes C. 3 sets of: Back Squat x 5 reps @ 65% 97.5kg Rest 2 minutes D. Team of 2: AMRAP 20min AB -20 Wall Ball 9kg BA - 20 DB Snatch 22.5kg 10 [...]

Wtorek 18.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 20, 20, 20 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 30, 30 EMOM for 4 minutes: Snatch Balance x 1 rep 60, 70, 70, 70 B. E2MOM for 6min Tall Snatch 20, 25, 30 E2MOM for 10min No Hook No Feet Snatch 40, 45, 50, 55, 60 C. 5 sets for times of: 20/15 [...]

[...] Carry 32kg + Waiter’s Carry 24kg(Left Arm Overhead) 40 Cal Row 1 Rope Climb from seated + 1 Rope Climb Wynik: 2 rundy + 60 Cal Air Bike D. 3 sets of: Pallof Press x 10 reps Rest 30-45 seconds Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel Rollouts x 10 reps Rest as needed” Nie było dzisiaj lekko. wazne ze wszystko idzie do [...]

Środa 20.03.2019 A. Five sets of: Narrow-Grip Overhead Squat x 3 reps TEMPO- 3311 Rest 2 minutes between sets 40kg B. E2MOM for for 6 minutes Split Jerk x 2 reps 70, 75, 80 E2MOM for for 10 minutes Split Jerk x 1 rep 85, 90, 95, 100, 110kg C. For Time: 20 Deadlifts 100kg 9 Muscle-Ups 30m Handstand Walk (4x7.5m) 15 Deadlifts 125kg 12 Muscle-Ups [...]

[...] Kolano ok. W MC zyebałam rozgrzewkę, za wysoko zaczęłam. Zła na siebie jestem, no ale nauczka na przyszłość ;/ Ostatnio 60kg latało jak szmata, dziś te 5 reps wywalczone. Styrał mnie ten trening, najchętniej poszłabym spać, a przede mną jeszcze 3 h hopsania intensywnego%-) __________________________ Saidka, };-) Będzie lepiej, [...]

4 : GÓRA HIPERTORIFIA A Wyciskanie sztangi na ławce skośnej dodatniej 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/6kg x 10 ok. 7kg x 12/11/8/9 Obciążniki 4kg na [...]

[...] x 10 mały gryf + 5kg x 10/ x 10/ +7,5kg x 7 mały gryf + 5kg x 10/ x 10 sztanga ok. 12-13 kg 3 x 8 j.n.x10/x10/x9 14kg/14kgx 8 / 14kg x 7 F2 Czachołamacze duży gryf 3x 8 reps (niestety wagi nie znam) *kickback 5kg x 3 x10 mały gryf + 5kg x 7/ x 6 j.n.+2kg x7/x6/x6 Gryf (10-12kg?) 3x10 – do dołożenia ___________ Organizm przyzwyczaił się już [...]

[...] - 8 x 50kg - 10 x 45kg - 10 x 45kg Co ja ku*wa mam z tą klatką, że mam takie ch*jowe zapaści energii w wyciskaniu?! Co za ch*j?! 2. WL Skos Hantle: - 10 x 14kg - 10 x 14kg 3. Bramka: - 12 x III sztabka - 12 x III sztabka 4. MP na barki: - 10 x 27kg - 10 x 27kg 5. Składanka na barki (Przód/Boki): 5kg x 12 reps. x 2 serie. 6. Dips: 10-10-10

1. Squats 3 x 5, 1 x 10 Ham Work 3 x 8-10 Pullups 20-40 reps BB Rows 4 x 6 Curls 2 x 10 2. DB or Incline Bench 2 x 5, 2 x 8 Dips 2 x 8 DB OH Press 3 x 8 Side Laterals 2 x 10 Skulls 2 x 10 3. Deadlifts 2-3 x 5 Leg Press 2 x 10 or 1 x 20 Chins 20-40 reps DB Rows 3 x 8 Curls 2 x 10 4. Bench Press 2 x 5, 2 x 8 DB Flyes 2 x 8-12 [...]

2016-04-02 DT Sobota Aktywnosc: trening silowy + mobilizacja lampartowa TRENING A - Dol (ostatnio wykonany 2016-03-29 Wtorek) Rozgrzewka 1a. RDL (4 x 12reps) 12 x 30kg, 12 x 40kg, 12 x 45kg, 12 x 49kg 12 x 30kg, 12 x 36kg, 12 x 42kg, 12 x 47kg 12 x 30kg, 12 x 35kg, 12 x 41kg, 12 x 45kg 1b. Barbell hip thrust (na pilce) (4 x 12reps) 12 x [...]

[...] na I i Sebe na II miejscu w finale. Z dnia wczorajszego: Showing the confidence you would expect from the defending WSM champion, Mariusz Pudzianowski only needed 12 reps to win the deadlift in his heat today, so why did he do 17? ”Because I can,” he said, not wanting to give up any psychological ground since Mark [...]

Wtorek 26.07.2017 A. E2MOM for 6min Behind the Neck Press in Split x 5 reps 40, 45, 50 B. E2MOM for 10min Jump to Split x 4 reps 40, 50, 55, 60, 65, C. E2MOM for 12min Clean and Power Jerk x 1 rep 85-90% 80, 80, 82.5, 82.5, 85, 85 D. TEAM of 2 AMRAP 13min 22 Cal Row 22 Power Clean 50kg 22 Cal Air Bike 22 Toes to Bar E. EMOM 7min 8 Strict Toes to [...]

Wtorek 08.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 40, 50 B. E2MOM for 6min: Power Clean & Push Jerk x 2 reps 80-85% 75, 77.5, 80 E2MOM for 8min Power Clean &Push Jerk x 1 rep 90-95% 85, 87.5, 90, 90 C. Every 5 minutes, for 25 minutes 15/10 Calorie Assault Bike 15 Wall Ball Shots (30/20 lbs) 15/10 Calorie Assault Bike D. 3 rounds of: [...]

Wtorek 29.08.2017 A. 3 sets of: Jerk Balance x 3-4 reps 30, 35, 40 B. 3 sets of: Drop to Split x 4-6 reps 40 C. E2MOM for 20min Clean & Jerk x 1 rep 60, 65, 70, 75, 80, 82.5, 85, 87.5, 90 D. Every 10 minutes, for 30min 30 Calorie Row 20 Burpees over the bar 20 Thrusters 40kg 20 Calorie Assault Bike Ten WOD mnie "zabił"%-) W planie miało być 40min, [...]

Środa 15.11.2017 A. EMOM for 15 minutes: Split Jerk x 1 rep 70-80% 70 - 80kg B. E2MOM for 8 minutes Deadlift 1 – 8 reps 50% 90kg 2 – 6 reps 60% 108kg 3 – 4 reps 70% 126kg 4 – 2 reps 75% 135kg C. EMOM for 21 minutes: Minute 1 – 15 Burpees Minute 2 – 30 Double Unders Minute 3 – 10 Dumbbell Thrusters 22.5kg Split i martwy lekko. WOD też w [...]

Czwartek 01.12.2017 A. Back Squat 1 – 5 reps 100kg 2 – 3 reps 120kg 3 – 1 rep 130kg 4 – 5 reps 120kg 5 – 3 reps 130kg 6 – 1 rep 135kg Rest 2-3 minutes between sets. B. 1-RM Snatch 40, 45, 50, 55, 57.5, 60, 62.5, 65, 60, 60, 60 C. E2MOM for 6 minutes 4-Stop Halting Snatch Deadlift x 1 rep 95-100% of 1-RM Snatch (pause for 2 [...]

[...] Below the Knee – hold each of those positions for 2 full seconds before performing the snatch) 40, 45, 50, 52.5, 55, 57.5, 60, 62.5 B. EMOM for 5 minutes: Power Snatch x 4 reps 55-60% of 1-RM Power Snatch 42.5 - 45 C. 5 rounds for time of: 15 Wall Ball Shots 9kg 12 Power Snatches 40kg 6 Muscle-Ups Wynik: 12,50min D. 3 sets of: 3 Weighted [...]