x reps

Poniedziałek 09.10.2017 A. EMOM for 5 minutes: Front Squat 1 – 2 reps 60% 75kg 2 – 2 reps 65% 81kg 3 – 2 reps 70% 87,5kg 4 – 1 rep 75% 93,5kg 5 – 1 rep 80% 100kg Rest 60 seconds, and then… E2MOM for 10 minutes Front Squat 6 – 85% x 1 rep 106kg 7 – 85-90% x 1 rep 112,5kg 8 – 90+% x 1 rep 120kg 9 – 90+% x 1 rep [...]

Poniedziałek 20.11.2017 A. 1 set of 5 reps empty barbell then 2 sets of 3 rep 40kg Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Snatch Balance (fast to receiving) Hang Power Snatch Snatch from Below Knee B. 4 sets of: Hang Snatch x 2 reps 75-80% 55, 55, 57.5, 60 3 sets of: Snatch x 1 rep 85% 62.5kg [...]

Piątek 05.05.2018 A. Every 3 minutes, for 6 minutes Single Leg Depth Drops x 3 reps each legs Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 2 reps 40, 50, 55 Every 3 minutes, for 18 minutes 3-Position Snatch 65-75% (high hang, mid-thigh, and then from 2″ below the knee) [...]

Wtorek 15.05.2018 A. EMOM for 12 minutes: 1 – Strict Muscle-Ups x 3 reps 2 – Bridge Holds x 30 seconds 3 – Handstand Walk 15 Meters B. EMOM for 20 minutes: Clean & Jerk x 1 rep 80% 80kg C. 2 sets of: 3 Minutes of Banded March while Holding Sandbag/Ball Rest 2 minutes D. 3 sets of: Dips 10 x 24, 24, 10 TEMPO 20X1 Rest 30 seconds Supine GHD [...]

Wtorek 11.09.2018 A. E2MOM for 6 minutes Snatch Press from Receiving x 5 reps 25, 30, 35 E2MOM for 4 minutes Snatch Press from Receiving x 3 reps 40, 40 EMOM for 8 minutes Snatch Balance with a Pause 3sec x 1 rep 60, 65, 70, 75, 80, 85, 90, 100 B. E2MOM for 18 minutes Snatch 1-2 = 2 reps 70% 55kg 3 = 1 rep 75% 60kg 4 = 1 rep 80% [...]

[...] 70-75% of 1-RM Snatch (high hang, mid-thigh, floor) 55, 55, 57.5, 57.5, 60kg E2MOM for 6min Snatch High Pull below Knee 40kg B. E2MOM for 10 minutes Back Squat 1 – 6 reps 65% 100kg 2 – 4 reps 75% 115kg 3 – 2 reps 80% 125kg 4 – 2 reps 85% 132.5kg 5 – 1 rep 90% 140kg 1 set of: Back Squat x Max Unbroken Reps 85% 132.5kg [...]

[...] 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 11 / 6kg x 10 [...]

[...] to samo bieganie , biegamy od pkt do pkt.Przerwy od 1min do 3min Max Weight Training and Plyometrics A Warm up & Plyometrics : Circuit A. Dynamic Plank swiss ball 2x 12 reps Glute Bridge 2x10reps YS,TS,WS Bent Over 2x 8 reps B. Knee Hug 2x5 reps Inverted Hamstring 2x 6 reps Hell to Glute – One arm reach 2x 4reps Forward Lunge Elbow to [...]

[...] kiedyś pięknie. W sumie to kiedyś robiłem takie sesje, jak teraz mam rozgrzewki. :-) FitNotes Workout - wtorek 29th marca 2016 ** Flat Barbell Bench Press ** - 50.0 kgs x 5 reps - 60.0 kgs x 5 reps - 70.0 kgs x 5 reps - 80.0 kgs x 5 reps - 90.0 kgs x 5 reps - 102.0 kgs x 1 rep - 102.0 kgs x 1 rep - 102.0 kgs x 1 rep Wieczorem kettle, ale mam [...]

[...] minut w kuchni na przygotowanie posiłków i o 8.30 wio na treningos :-PP Trening: Nogi (czworogłowe) 1 Prostowanie nóg na maszynie (rozgrzewka 20,3kg | 22,6kg | 25kg x 15 reps) 15x32kg | 15x34,3kgkg | 15x36,6kg | 15x39kg 2 Fronty (wąsko, pięty na podkładkach, rozgrzewka sama sztanga, 40kg, 50kg x 15 reps, 60kg x 10 reps) 15x65kg | 12x75kg | [...]

A. E2MOM for 6min 2-Position Snatch x 1 rep (Mid-Thigh, 2″ Below the Knee ) 40, 45, 47.5, 50, 52.5, 55 B. E2MOM for 12min Snatch 1-2 = 3 reps 65-70% 47.5 - 50kg 3-4 = 2 reps 75-80% 55 - 57.5kg 5-6 = 1 rep 85-90% 62.5 - 65kg C. E2MOM for 8min Back Squat x 6 reps 75-80% 112.5, 115, 117.5, 120 D. E2MOM for 6min Romanian Deadlift x 8 reps 80-85% [...]

Wtorek 10.07.2018 A. AMRAP 8min 3 Strict Muscle-Ups 6 Strict Handstand Push-Ups 12 Alternating Pistols Wynik: 5 rund B. E2MOM for 24 minutes Clean 1-2 = 2 reps 65% 65kg 3-4 = 2 reps 70% 70kg 5 = 2 reps 75% 75kg 6 = 1 rep 80% 80kg 7 = 1 rep 85% 85kg 8 = 1 rep 90% 90kg 9 = 1 rep 93-96% 95kg 10-12 = 2 [...]

Day One – Pull Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps Day Two - Push Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps Military, dumbbell or [...]

Day One – Pull Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps Day Two - Push Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps Military, dumbbell or [...]

[...] ze sztanga Week 1: 4 x 6 18x8-28x8-33x8-33x8 Week 2: 3 x 6, 1 x 4 25x8-33x8-37x8-40x4 Week 3: 2 x 6, 2 x 4 38x6-38x6-42x4-42x4 MDS 2.B1. Wyciskanie sztangi skos + duzy 8-10 reps 10-10-9-8-7 B2. Wyciskanie sztangi skos mały 8-7-6-7-6 B3. Wyciskanie sztangi płasko 6-6-5-5-5 Week 1: 3 sets 65 kg Week 2: 4 sets 66kg Week 3: 5 sets 68 3.MDS BICEPS [...]

[...] & total Rest : 5-7 min Run 4 Round: 200m run ( max. Speed) – incline 1 90 s rest 4 rounds.: 3 x High Box Jump 85-90% 1 PR 15 Wall ball 60 s rest Gimnastics Strengh : 3x max.reps Hanging L-Sit , rest between series : 2 min. Rest: 3-5 min 3x max.rep Strict HSPU, rest between series: 2 min, Rest: 3-5 min Tabata 8 x (On:20s, off:10 s) – Handstand [...]

[...] 2011 - poniedziałek - II trening A (3) Dobry trening, lajtowy i krótki (1h:10min całość). Trochę mi się w głowie poprzewracało i dziś byłem niecierpliwy. Dołożyłem trochę reps, ciężaru i ćwiczeń do podstawy. Wiem, wiem. Łamię zasady FBW separacją, ale miałem energię i chęci. Poza tym trzeba zacząć w końcu ciężko (zabawnie to brzmi przy nw. [...]

JS II (9) FitNotes Workout - czwartek 24th marca 2016 ** Flat Barbell Bench Press ** - 50.0 kgs x 10 reps - 50.0 kgs x 10 reps - 70.0 kgs x 5 reps - 80.0 kgs x 5 reps - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep - 100.0 kgs x 1 rep [...]

Poniedziałek 19.03.2018 A. E2MOM for 6 minutes Hang Clean + Clean + Jerk 60-65% 60, 65, 65 E2MOM for 16 minutes Clean & Jerk 1-4 = 2 reps 70-90% 70 - 85kg 5-8 = 1 rep 90-95% 90kg B. Every 3 minutes, for 12 minutes Back Squat 1 – 4 reps 70% 102kg 2 – 3 reps 80% 117kg 3 – 2 reps 85% 125kg 4 – 1 rep 90% 132kg EMOM for 6 minutes: [...]

Piątek 20.04.2018 A. Every 3 minutes for 6 minutes Single Leg Depth Drops x 5 reps each legs Every 3 minutes, for 6 minutes Depth Drop into Split Stance x 5 reps each leg B. E2MOM for 6 minutes Muscle Snatch x 3 reps 45, 45, 50 E2MOM for 24 minutes Snatch x 1 rep 40, 45, 47.5, 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70 - nie udane C. 4 sets of: [...]