FEBRUAR 2016 TRENING
po 01.02.2016 Trening: HRUDNIK / CHRBAT

Rozcvicka

5x Warm Up Seria:
1: Thrusters: 15.10.10.10.10x20kg
2: Kliky na bradlach: 10.10.10.10.10
3: Burpees so zhybom 5.5.5.5.5

2x Set:
Mp vc zh stoj 10x40.40

4x Seria:
1: Bp jr rl: 5x38. 7x38.38.38
2: Stahovanie T kladky ph sed bo: 8x68.73.82.73

4x Seria:
1: Sumo mrtvy tah: 10x60.60.60.70
2: Brusaky: 20.20.20.20&20&6
3: Burpees s vyskokom na bednu: 6.6.6.6

1x Set:
Svihadlo 100x1
ut 02.02.2016 Trening: INDIVIDUALNY STRONGMAN

Rozcvicka

4x WarmUp Seria (Tabata 20/10):
1: Anglicaky 6.6.6.6
2: Stacionarny bike
3: Vyskoky na bednu 6.6.6.6

5x Seria:
1: Pritah prowlera s pot lanom: 2sx10.30.40.25.45
2: Nizky prowler push 2sx10.30.40.25.45

3x Seria:
1: Pritahovanie pot lana v lahu 2sx35.45.35.
2: Nizky prowler push 2sx35.25.35.
st 03.02.2016 Trening: RAMENA

Rozcvicka

8x Seria:
1: Mp vc ph 12x20.30. 10x40. 6x50. 4x60. 3x60. 4x60. 8x50.
2: Zhyby 6p.5.5.5.5.5.5.5  (Total: 41x)

4x Seria:
1: Jednorucne tlaky s Ket v stoji: 10&10x16.16.16.16
2: Ket Swing jednorucny: 12&12x8.8.8. 15&15x8

3x Set:
Upazovanie stoj&zaprety hrud o sl 45’: 5x12&10x5. 5x12&10x5. 5x12&10x5.

4x Set:
Rear delt (cross cable) 16x14. 10x18. 5x23. 15x14.

4x Tabata brucho (8r 20/10):
1: Priame skracovacky
2: Vertical strihy
št 04.02.2016 Trening: NOHY

Rozcvicka

1x Set:
Drepy vc nh 12x20.

4x WarmUp Tabata (12r 30/15):
1: Stacionarny bike 30s.30s.30s.30s
2: Air drepy 15.14.13.15
3: Prowler push 2s&2sx20.15.15.15
+bonus Burpees 17x

9x Seria:
1: Drepy vc zh 10x40.40. 6x50. 3x60. 1x75. 5x90.90.90. 3x105
2: Zhyby 5.5.5.5.5.5.5.5.5  (Total: 45x)

4x Set:
Vypady s kotucom nad hlavou: 5&5x30.30.30.30

4x Set:
Zakopavanie na stroji: 10x50. 8x50. 6x50&8x32. 6x50&6x32

4x Set:
Predkopavanie 12x50.50.50.50

pi 05.02.2016 Trening: INDIVIDUALNY TRENING

Rozcvicka

W10D1 Joker Seria:

Faza 1: Primer (6min - 7 rounds):
1: Deadlift 30%RM (Mrtvy tah) 6x35kg
2: Burpees over bar (Anglicak s preskokom cez tyc) 6x burpees over bar
+ Mrtvy tah 3x35kg (8th round open)

Faza 2: Kondicia (100 rounds):
1: 1x pull up (zhyb)
2: 2x push up (kluk)
3: 3x swing 16kg Kettlebell
(Total time: 42min, Medzicas: 50r: 20min)
so 06.02.2016 Trening: HRUDNIK / TRICEPS / BICEPS / BRUCHO

Rozcvicka

9x Set:
BP dh vc fat: 12x40. 10x40. 6x60. 3x70. 1x85. 5x100.100.100.100

5x Set:
BP sl hh 15' jr: 10x30.30.30.30.30

5x Set:
Rozpazky rl jr: 8x12(0'). 8x12(15'). 10x12(30'). 10x12(15'). 10x12(0')

4x Seria:
1: Tric Y tlaky 16x50. 14x59.59.59.
2: Bic zdvih jr sed so: 8x8. 10x8.8. 12x8&6x5.

4x Seria:
1: Tric kliky bradla 12x0. 10x15. 6x27.27
2: Bic zdvih vc stoj 8x30.30.30. 8x30&8x20

4x Seria Brucho (Tabata 8r 20/10):
1: Priame skracovacky
2: Vertical strihy
+CoolDown 0:50 plank na laktoch
ne 07.02.2016 Trening: STONGMAN s Adom + INDIVIDUALNY STRONGMAN

Rozcvicka:

3x Strongman Seria:
1: prowler push 3sx60.60.60
2: vydrz s rukami na fitlopte s pritahom nohy k telu (striedavo prava/lava)
3: Kmitanie lanom so spatnym tahom
4: air drepy na obratenej bosu
5: pritahovanie pot lana v lahu & sane vzad 2sx15.15.15
6: ab wheel
7: kliky

Strecink

6x Bonus Set 1:
Prowler push 3sx44.59.75. 2sx75.75.75

3x Bonus Seria 2:
1: Tire flip 10x.12x.12x.
2: Zhyby 5.5.5.
po 08.02.2016 Trening: INDIVIDUALNY TRENING na CHRBAT

Rozcvicka

WOD: FRAN (21-15-9 Reps For Time):
1: Thrusters (43kg) 21.15.9x43kg
2: Pull-Ups (zhyby) 21.15.9
(Time: 11m:30s)

3x Seria (Tabata 60/30):
1: Vydrz na lopatkach s nohami na fitlopte: 60s.60s.60s.

7x Set:
Lat Pulldown (Katapult zhora) 12x35.35. 5x50. 3x70. 6x70. 3x70. 10x50 (vahy na jednej ruke)

4x Seria:
1: Stahovanie T kladky sed ph 6x59. 4x64. 7x73. 5x73
2: Zhyby 4n.4n.4n.4n

1x Set:
Toes to bar 50x   (Total time: 7m:20s)
ut 09.02.2016 Trening: INDIVIDUALNY TRENING na NOHY a CHRBAT

Rozcvicka

1x WarmUp Set:
Drepy vc nh 12x20.

WOD: JEREMY (21-15-9 Reps For Time):
1: Overhead Squats (43 kg) (Drepy s vc nad hlavou): 21.15.9x43kg
2: Burpees (Anglicaky): 21.15.9
(Total time: 9m:20s)

8x Set:
Prowler push: 2sx90.90.90.90.90.90.90.90

4x Seria:
1: Zakopavanie 10x50.50.50. 10x50&6x32
2: Predkopavanie 12x50.50.50.50

3x Set:
Extenzie chrbta 15x.20x.20x

20x Seria:
1: 1x Burpee (Anglicak)
2: 1x Zhyb
3: 1x Toes to bar
(Total time: 4m:32s)
st 10.02.2016 Trening: HRUDNIK / TRICEPS

Rozcvicka

9x Seria:
1: Bp vc rl 12x40. 10x40. 6x55. 3x75. 1x85. 3x105. 4x105. 3x105. 4x100
2: Svihadlo 50.50.50.50.50.50.50.50.-- (Total: 400x1)

6x Set:
Bp jr sl hh: 10x26(30').30(15').26(30').30(15'). 8x26(30'). 6x30(15').

3x Set:
Rozpazky jr sl 15': 10x12.12.12

3x Seria:
1: Brusaky na xploade 12x.12x.12x
2: Preskoky horolezec 20x.20x.20x

4x Seria:
1: Tric Y kladka zhora 20x50. 12x50.50. 10x64&6x46
2: Tric extenzie s lanom 8x32.27.27. 10x27

3x Seria:
1: Svihadlo 60.--.--
2: Zhyby 7.7.7
št 11.02.2016 Trening: RAMENA

Rozcvicka

6x Set:
Mp vc sed so zh 12x20.30.40. 6x50.50. 10x40.

5x Seria:
1: Veslo stoj vc 12x20. 8x40. 12x30. 8x40. 12x30.
2: Predpazovanie s EZ na predne delty 10x18. 12x13.13.13.13

4x Set:
Rear delts sed so 20x32. 10x41&10x23. 10x41&10x23. 8x41&8x23

4x Set:
Mp sed so multipress ph: 12x20. 8x50. 4x60. 1x70&6x40.

10x Seria (Tabata 10r 30/15):
Kladivo 13p.13l.13p.13l.13p.13l.17p.17l.16p.16l (Total: 144x)

1x Bonus Set:
Anglicaky 20x
pi 12.02.2016 Trening: INDIVIDUALNY

Rozcvicka

WOD: Kalsu (For Time):
1: 100 Thrusters 40kg
2: 5 Burpees at the top of every minute/round (5x anglicak na zaciatku kazdej minuty)
>> 5 minute Break after 12 rounds:
      1: 53 thrusters
      2: 60 burpees
>> Another 10 rounds:
      1: 47 thrusters
      2: 50 anglicakov
(Total: 100 thrusters, 110 burpees, 22 minutes+5min rest)

5x Seria:
1: Vytacanie na hrazde 15.15.15.15.15
2: Priame skracovacky 15.15.15.15.15
so 13.02.2016 Injury
ne 14.02.2016 Injury
po 15.02.2016 Injury
ut 16.02.2016 Trening: HRUDNIK / TRICEPS

Rozcvicka

9x Set:
Bp sl dh vc 12x40. 10x40. 6x55. 3x70. 1x85. 3x105. 4x100. 4x100. 5x100

5x Seria:
1: Bp sl hh jr 15': 10x30.30.30.30. 8x34.
2: Zhyby 5wn.5wn.6wn.6wn.6wn

3x Seria:
1: Rozpazky jr sl 15' hh 8x14.14.14
2: Stahovanie kladky pred hlavu sed 6x64.64.64

4x Seria:
1: Tric kliky bradla 10x0.10. 8x15. 10x0.
2: Toes to bar 7.7.7.7
st 17.02.2016 Trening: CHRBAT / BICEPS / BRUCHO

Rozcvicka

6x Set:
Zhyby 6x0. 4x10. 4x10. 4x10. 4x10. 7x0

9x Set:
Mrtvy tah sumo 10x50.50. 6x60. 3x70.80. 2x110. 3x110. 2x110. 3x110

6x Seria:
1: Bic zdvih jr sed so 85' 10x10.10. 8x10.10.10.10
2: Bic zdvih vc stoj 3&3x16.--.--.--.--.--

4x Set:
Bic protismerna kladka obojrucne 6x27. 6x23.23.23

3x Set:
Bic T kladka spodna 10x36.36.36

6x Seria (Tabata 12r 20/10):
1: brusaky makka lopta
2: vertical strihy
+ 0:50 plank
št 18.02.2016 Rest day
pi 19.02.2016 Trening: RAMENA

Rozcvicka

6x Set:
Mp sed so 85' jr: 12x14. 10x14. 10x18. 7x22. 6x24. 6x22.

4x Seria:
1: Veslo stoj jr 8&8x14.14.14.14
2: Tocenie kotucom ph stoj 8&8x15.15.15.15

4x Seria:
1: Upazovanie jr zh o sl 45': 10x6.6. 10x6&6x2. 7x6&7x4&7x2
2: Tlaky jr sl hh 45' 8x24.24.24.24

4x Seria:
1: Rear delts 18x32. 12x32. 5x41&5x32&10x23. 6x41&6x32&6x23.
2: Dvih noh bradla 12x.12x.12x.14x

12x Set (Tabata 12r 30/15):
Kladivo 14p.14l. 13p.13l. 12p.12l. 16p.16l. 16p.16l. 16p.16l

WOD: 1-BPT (5 minutes)
1: 1x Burpee
2: 1x Pull-Up (zhyb)
3: 1x Toes to bar
(Total: 20 rounds)

1x Set:
Vydrz v zhybe podhmatom: 35s.

1x Set:
Zhyby podhmatom 10x


so 20.02.2016 Trening: INDIVIDUALNY

Rozcvicka

WOD: UPSIDE-DOWN ANGIE (For Time):
1: 100 Air Squats (drepy)
2: 100 Sit-ups (brusaky)
3: 100 Push-ups (kliky)
4: 100 Pull-ups (zhyby)
(Total time: 35m:25s)

2 Rounds - Hit Richards Killer Abs:
1: Star Toe-Touch Sit-Ups (Sklapacky na jednu nohu) each side: 15&15
2: Knee Hugs: 15x
3: Bicycles Crunches 50x
4: V-Sit Ups (sklapacky) 10x
5: Crunches (priame skracovacky) 30x
6: Lying Leg Lifts (Striedave dvihanie noh v lahu) 20x
7: Jump Rope (Preskoky cez Svihadlo) 1 minute: 140x+120x
(Total time: 16m:00s, 2min rest)
ne 21.02.2016 Rano:
Lezecka stena Vertigo

Podvecer:
Trening: STRONGMAN s Michalom Kralikom

Rozcvicka

3x Set:
Zhyby 10.6.6

4x Strongman Seria (interval 30/20):
1: Mrtvy tah s kettlebellom 20kg: 14.16.17.15
2: Kliky s nohami na lavicke 14.14.16.16
3: Pritah pot lana na saniach & sane vpred: 2s&2x20.30.30.30
4: Bear walk 2sx20.20.20.30
5: Dvih noh na fitlopte leziac na zemy: 10.10.10.12
6: Prowler push 3sn&3svx10. 2sn&2svx20.20.35

Strecink

1x Seria na zaver:
1: Zhyby 10.
2: Bic zdvih vc 10x25
po 22.02.2016 Trening: HRUDNIK / TRICEPS / BRUCHO

Rozcvicka

9x Set:
Bp vc rl 12x40. 10x40. 6x60. 3x75. 1x90. 2x105.105. 3x100.100

5x Set:
Bp jr sl hh 10x26(30'). 9x34(15'). 10x26(30'). 5x38(15'). 6x38(15')

3x Set:
Rozpazky jr sl hh 15': 10x14.14.14

4x Set TRICEPS:
Tric extenzie T kladka 18x41. 9x64. 12x50.50

4x Set TRICEPS:
Tric kliky bradla 10x5. 8x15. 5x30. 14x0

WOD: 1-BPT (5 minutes)
1: 1x Burpee
2: 1x Pull-Up (zhyb)
3: 1x Toes to bar
(Total: 24 rounds)

4x Seria BRUCHO (Tabata 8r 20/10):
1: Vertical strihy
2: Priame skracovacky 14.13.12.12
ut 23.02.2016 Trening: NOHY

Rozcvicka

10x Set:
Drepy vc zh: 10x20.40.40. 6x60. 3x70. 1x80. 4x100.100. 5x100. 12x70

4x Set:
Vypady s kettlebellmi v rukach: 8&8x16.16.16.16

4x Seria:
1: Zakopavanie 10x41. 5x50&5x32. 5x50&8x32. 10x50&5x27.
2: Roznozovanie 12x41. 10x50.50. 12x50

3x Set:
Predkopavanie 10x50.50. 10x64&6x36.

4x Set:
Lytka sed 20x40.40.40. 25x40

1x Bonus Set:
Zhyby 10.
st 24.02.2016 Trening: CHRBAT

Rozcvicka

15x Seria:
Zhyby 8x0n. 5x10.10.10. 4x10. 5x5. 4x5.5.5.5. 5x0.0. 4x0n. 5x0. 7x0.
(Total: 74)

10x Set:
Sumo mrtvy tah 10x60.60. 6x70. 3x90. 1x100. 3x110.110.110.110.110

4x Set:
Mid row 12x50.64. 10x73.73

7x Set:
Farmar walk 4sx110.110.110.110.110.110.110
(110=20kg kot)
št 25.02.2016 Trening: RAMENA

Rozcvicka

6x Set:
Mp jr sed so 12x12.16.16. 5x26. 4x26. 12x16

4x Seria:
1: Veslo stoj jr 8&8x14.14.14.14
2: Predpazovanie sl 30' jr 12x5.5.5.5

3x Set:
Upazovanie sed jr predklon: 5x12*&8x6. 5x12*&8x6. 5x12*&8x6&8x4 (*: stoj)

4x Seria:
1: Rear delts: 25x18. 16x32.32. 12x32&8x18
2: Dvih noh bradla: 15.15.15.15

4x Seria Brucho (Tabata 12r 20/10):
1: Skracovacky vlavo 14.12.12.12
2: Skracovacky vpravo 14.12.12.12
3: Pritah kolena k laktu v kliku striedavo prava/lava: 10.10.10.10
pi 26.02.2016 Trening: HRUDNIK / TRICEPS / BICEPS

Rozcvicka

4x Seria HRUDNIK/CHRBAT:
1: Rozpazky jr sl hh 30': 10x14. 8x20.20.20
2: Zhyby 5n.5n.7n

4x Seria:
1: Tric francuzske tlaky s ez sl hh 30' 5x38. 8x33.33.33
2: Tric Bp tlaky s ez sl hh 30': 8x38. 10x33.33. 12x33

4x Seria:
1: Tric Y kladka zhora 16x46. 12x50.55.55.
2: Bic T kladka zdola 16x32. 12x36.41.41

4x Seria:
1: Bic zdvih ez stoj 8x28. 7x28.28.. 5x28.
2: Bic klad zdv scot stoj sl 60’ jr 6&6x10. 12&12x7.7.7

3x Set:
Tric cable jr zhora 12&12x14. 10&10x18. 5x23

5x Seria Brucho (Tabata 10r 20/10):
1: Priame skracovacky 14.14.12.12.14
2: Vertical strihy
+cooldown: 0m:50s plank
+5&5 klik a pritah kolena k laktu
so 27.02.2016 Trening: INDIVIDUALNY

Rozcvicka

WOD: Modificated G.I. JANE (For Time):
100 Burpees
(Time: 9:55)

6x Seria:
1: Prit pot lana na prowleri: 2sx30.30.30.30.30.30
2: Nizky prowler push: 2sx30.30.30.30.30.30

4x Set:
Prowler push 1dx40v.40n.60v.60v

3x Set:
Zhyby 10.5.6.

ne 28.02.2016 Trening: STRONGMAN s Lubom

1x Before Set:
Zhyby 10

Rozcvicka

5x STRONGMAN Seria:
1: Pritahovanie pot lana na prowleri & nizky prowler push 2s&2sx30.40.46.46.46
2: Kladivo 20.20.18.18.18
3: Prowler push vysoky: 2sx76.92.112.112.124kg
4: pritahy noh na fitlopte v planku na chrbate na lopatkach ruky vedla tela: 8.10.10.10.12

Strecink

4x Seria Brucho (Tabata 8r 20/10):
1: Priame skracovacky
2: Vertical strihy
+cooldown:
  plank 1m:00s. 0m:50s
  (10s rest)

1x After Set:
Zhyby 10
po 29.02.2016 Rest day