x reps

[...] awokado, tak wyczytalam, reszta out wczorajszy trening; 1a) Shoulders-elevated Single Leg Hip Thrust Pause Rep: 3 x 10 (each side) 1b) Double Standing Hip Abduction: 3 x 10 reps (each side) wykancza mnie to cwiczenie. do 6 repa jest ok a pozniej ogien. 2) Pendlay Row: 3 x 5-6 reps 15kg/20kg/25kg x 5 3) RDL with Abduction: 2 x 10 (each side) [...]

Środa 16.08.2017 A. E2MOM for 12min Back Squat 1-3 = 3 reps 80% 120kg 4-6 = 2 reps 90% 135kg B. Deadlift 1 – 8 reps 55% 100kg 2 – 6 reps 65% 117.5kg 3 – 4 reps 75% 135kg 4 – 2 reps 85% 152.5kg 5 – 2 reps 92% 165kg 6 – 2 reps 98% 176kg C. EMOM for 15min Minute 1 – 4 Burpee Box Jump-Overs 60cm + 6 KB Thrusters 24kg Minute 2 – 4 [...]

Piątek 17.11.2017 A. Back Squat 1– 3 reps 75% 108kg 2 – 2 reps 80% 116kg 3 – 1 rep 85% 123kg 4 – 3 reps 80% 116kg 5 – 2 reps 85% 123kg 6 – 1 rep 90% 130kg Rest 2-3 minutes between sets. B. From 0 - 10min 3-RM High Hang Snatch 57kg 11 - 20min 2 RM Hang Snatch 62.5kg 21 - 30min 1 RM Snatch 65kg C. E2MOM for 6 minutes Halting [...]

Poniedziałek 09.07.2018 A. E2MOM for 14 minutes Snatch 1 = 2 reps 65% 50kg 2 = 2 reps 70% 52.5kg 3 = 1 rep 75% 55kg 4 = 1 rep 80% 60kg 5 = 1 rep 85% 62.5kg 6 = 1 rep 89% 65kg 7 = 1 rep 92% 67.5kg B. 3 sets of: Pause Deadlifts x 8 reps 65% (pause for 2-3 seconds at mid-patella, then continue to pull to full lockout) [...]

[...] Jerk Dip + Power Jerk with a Pause + Jerk with a Pause 70-80% of 1-RM Jerk 70, 70, 75, 75, 80, 80, 85, 85 B. Take 20 minutes to find your 2-RM Bench Press C. Deadlift 1 – 8 reps 55% of 1-RM 2 – 6 reps 65% 3 – 4 reps 75% 4 – 2 rep 85% 5 – 1 rep 95% 6 – 2-3 reps 100+ Rest 2-3 minutes between sets. D. For time: 4/3 Legless Rope Climbs from [...]

Sobota 12.01.2019 A. Back Squat 1- 5 reps 70% 105kg 2- 3 reps 80% 120kg 3- 1 rep 85-90% 135kg 4- 10 reps 70% 105kg 5- 10 reps 70% 105kg Rest 2-3 minutes B. AMRAP 12 minutes of: 10 Handstand Push-Ups 12cm Deficit 20 Thrusters 45kg 30 Pull-Ups Wynik: 2 rundy + 35 REST 4 minutes 5 rounds for time of: 10 Deadlifts 100kg 10 Bar Facing [...]

[...] na jachcie :-( ---------------------------------------------------------------------- Tydzień 2 – Środa – Dół ciała A1. Back squat 5 serii x 6 powtórzeń x 40 kg (Stutter reps) A2. Leg curl 5 serii x 8 x 4 sztabki (Slow eccentrics) B1. Romanian deadlift 5 serii x 8 x 50 kg (Stutter reps) B2. Leg extension 5 serii x 10 x 3, 4 sztabki [...]

[...] 34 kg D – pompki: 14, 10, 10 13, 10, 10 Powiem tak: czulam jakby mi odcielo moc. Przy MC totalna porazka - ja mam male dlonie i mam wrazenie, ze chwyt mi puszal... no ale 3 reps to jednak wstyd. Reszta bez komentu, bo regres, poza pompkami tutaj juz chyba pelen wk*** zadzialal Po pierwszej serii wypadow chcialm isc do domu, bo juz wk***iona [...]

[...] sztanga Week 5: 4 x 8-10 26x8-31x10-31x10-35x8 2.B1. Wyciskanie sztangi skos + duzy Week 5: only do B1 (4 sets) 70kg 3. BICEPS C1. Uginanie ramion na ławce 90 st 8-10 reps Week 5: only do C1 (4 sets) 27kg D1. Rozpietki skos duzy 8-10 reps Week 5: only do D1 (4 sets) 18kg Ciśninie nadal dokucza, zwiekszyłem porcje czosnku, dzis [...]

[...] ciąg z szrugsem 60kg x 10 70kg x 10 80kg x 10 90kg x 10 Przyciąganie drązka do klaty z szerokim rozstawem rąk -wyciąg górny 40kg x 10 45kg x 10 50kg x 10 allahy 6s x 25 reps Przedramiona 30kg x 25 4s Po treningu suple i godzinke pobiegalem Suple Do sniadania 5g TCM , 1k szalwia po treningu 10g gluty xplode +5g leucyny na noc pujdzie 5g mono [...]

Wtorek 20.06.2017 A. E2MOM for 10min Behind the Neck Press in Split x 5 reps 25, 35, 40, 45, 45 E2MOM for 10min Jump to Split x 4 reps 20, 25, 30, 35, 35 E2MOM for 6min Split Jerk x 3 reps 65, 75, 80 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk 45kg - 50kg E2MOM for 6min 2 Clean [...]

Wtorek 11.07.2017 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 40, 50, 50 E2MOM for 6min Split Jerk x 3 reps 70, 75, 77.5 B. E2MOM for 6min 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks 60-65% of 1-RM Clean & Jerk 57.5, 57.5, 61 E2MOM for 6min 2 Clean Pulls + 2 Power [...]

Wtorek 22.08.2017 A. 3 sets of: Tall Jerks x 3 reps 30, 35, 40 B. 3 sets of: Drop to Split x 6-8 reps 40 C. E3MOM for 12min Clean & Jerk x 2 reps 80-90% 76, 80, 82.5, 85 E2MOM, for 12min Clean & Jerk 90+% 87.5, 90, 92.5, 95 D. Every 6min, for 24min 20 Calories of SkiErg 20 Burpee Box Jump-Overs (24″/20″) 20 Calories of Assault Bike W końcu [...]

Piątek 15.09.2017 A. Take 15 minutes to build to a heavy Snatch 40, 45, 50, 55, 57.5, 60, 62.5, 65 B. 5-RM Pause Front Squat 31X1 100kg EMOM for 12 minutes Front Squat x 6 reps 75% of 1-RM Front Squat 93.5kg C. For time: 50/30 Calorie Assault Bike 50 Kettlebell Swings (32/24 kg) 50/30 Calorie Assault Bike Wynik: 8,30min D. 3 sets of: Single-Arm [...]

Poniedziałek 21.05.2018 A. 5 sets of: Weighted Box Jump x 3 reps +15kg Vest One-Step Box Jump x 2 reps Rest as needed 2 sets of: Bulgarian Split Squat Jumps x 5 reps each leg B. Build up to today’s heavy Back Squat 140kg C. Take 15-20 minutes to build to today’s 2-RM Overhead Squat 100kg D. 3 rounds for time of: 21 High Wall Ball Shots 9kg 15 [...]

Poniedziałek 04.06.2018 A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch x 2 reps 65-75% or your 1-RM Snatch ( Pause for 2 seconds in the receiving position ) 47.5, 47.5, 50, 52.5, 55, 55, 55, 55 B. 3 Sets of: 9cm Deficit Deadlift x 10 reps 55% 105kg Rest 3 minutes D. 3 Sets of: Back Squat x 10 reps 60% 90kg Rest 3 minutes D. 2 [...]

Środa 20.06.2018 A. EMOM for 8 minutes: Pause Front Squat x 1 reps TEMPO 24X1 110kg B. E2MOM for 16 minutes Push Press + Power Jerk + Split Jerk 50, 55, 60, 65, 70, 75, 80, 85 C. 3 rounds for time of: 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee Box Jump-Overs 60cm 6 Strict Handstand Push-Ups 9cm Deficit Rest 5 minutes, and then repeat. [...]

Poniedziałek 22.10.2018 A. Every 90 seconds, for 9 minutes Front Squat x 3 reps 70-75% 100kg Strict Handstand Push-Ups Deficit 6cm x 8,8,8, 6,6,6 B. 5 sets of: 3-Position Clean (high hang, mid-thigh, 2″ below the knee) 40, 50, 60, 70, 80 E2MOM for 12min Clean Pull from below knee 3 x 60, 60 2 x 70, 70 1 x 80, 80 C. Back Squat 60% x 4 x 10 85kg [...]

Piątek 14.12.2018 A. E2MOM for 16 minutes Power Snatch x 2 reps 1-3 = 65% 50kg 4-6 = 70% 52.5kg 7-8 = 75% 55kg B. 5 rounds of: In 90sec Window: 20/15 Calorie Assault Bike Max Reps of Ground to Overhead Rest 90 seconds Loading per set: Set 1 – 80kg - 3 Set 2 – 70kg - 4 Set 3 – 60kg - 6 Set 4 – 50kg - 7 Set 5 – 40kg - 9 C. Three sets of: [...]

Sobota 15.12.2018 A. 4 sets of: Back Squat Jump x 2 reps 40, 45, 50, 50kg Rest as needed B. 3 sets of: Close-Grip Bench Press x 4 reps 90, 92.5, 92.5kg Rest 2 minutes C. 3 sets of: Strict Overhead Press x 4 reps of 85% 60kg Rest 2 minutes D. For time: 10 Back Squats 100kg 40 Chest-to-Bar Pull-Ups 20 Back Squats 80kg 20 Bar Muscle-Ups 30 Back [...]