APRIL 2016 TRENING
pi 01.04.2016 Tréning: W3D2 “Perfect Storm”, zač./mierne pokročilý

Fáza 1: Primer
8 Rounds:
1: 300m Run (10x 30m)
2: 5x Swing KB16kg
3: 5x Goblet Squat KB16kg
(Time: 16:42)

Fáza 2: Sila
6 Rounds:
1: Bench Press  6,2,6,2,6,2   (6x75.80.85) (2x105.110.115)
Prestávka 1 min.
Chase by:
2: 1-2-3-4 Pull-up ladder [zhybovací rebrík]
Prestávka 1 min.
(zhybovací rebrík: 1 opakovanie, zoskočiť z hrazdy, 2 op., dole, 3 op., dole, 4 op.)
(spolu - cas: 20 minut, pocet zhybov: 60)

Fáza 2: Bonus Set
Bench Press (do zlyhania) vc rl 9x90kg

Fáza 3: Kondícia
Na čas:
1: 10-9-8-7-6-5-4-3-2-1 Hang Clean High Pull 40kg
2: 6 Dumbbell Strict Press [tlaky v stoji s kettlebelmi] 12kg
(Sekvencia: 10 HCHPull+6 Strict Press, 9 HangC+6 StrictPress,..,1 HangC+6 Strict Press)
(Time: 8:36)

Fáza 4: Cooldown
10min Easy Run
(50x 35m = 1750m)

(Spolu beh: 4150m)
so 02.04.2016 Trening: INDIVIDUALNY

Rozcvicka

WOD: Sargent Slaughter by Jack Stanford
For Time:
1: 100x Air Squats
3: 100x Push-ups
5: 100x Sit-ups
7: 100x Burpees
Chase by:
2/4/6/8: 20m Nizky Prowler Push 55kg
(Total Time: 32:00)

WOD: Wheel of Fortune, Part Deux
Max rounds in 10 minutes:
1: 10x Tire flips
2: 40x Sledgehammer Tire strikes
(3 completed rounds)

4x Seria:
1: Tricepsove kliky bradla: 12.12.12.12
2: Bicepsovy zdvih velka cinka stoj: 12x20. 8x30.30.30

6x Set:
Pull-Ups (Zhyby): 7p.5.6n.5.5n.3
(Spolu: 31)

Strecink
ne 03.04.2016 Run @Bratislava-Petrzalka

Vzdialenosť: 8,18 km
Priemerné tempo: 6:37 min./km
Kalórie: 677 Cal
Čas: 54:08
Prevýšenie: 48 m

Čas behu: 53:08
Celkový čas: 1:05:17
Priemerné tempo pohybu: 6:30 min./km

Priemerná kadencia: 156 záb./min.
Maximálna kadencia: 178 záb./min.
Priemerná dĺžka kroku: 0,97 m

Workout na Draždiaku:
8x Travelling forward on Parallel bar
4x Horizontal ladder
15x Parallel bar dips
20x Pull-Ups

po 04.04.2016 Trening: W3D1 Modificated “Breaker”

Rozcvicka

Faza 1 - Warmup
5 Rounds on Time:
1: 30x Jumping jack
2: 1x Wall Walk
3: 30x Mountain climbing
Bonus After 5 rounds: 120x Single Unders
Total time: 8:37  (Vlado: 6:30, Monika: 7:37)

Faza 2 - Kondicia
A)
10 Rounds (Tabata 20r 30/0 - Total 10 minutes)
1: 30 seconds: 3x100kg Deadlift
2: 30 seconds: 5x24kg Swing KB

B)
10 Rounds (Tabata 20r 30/0 - Total 10 minutes)
1: 30 seconds: 6x58kg Bent over row
2: 30 seconds: 6x20kg Goblet squats KB

C)
10 Rounds (Tabata 20r 30/0 - Total 10 minutes)
1: 30 seconds: 5x Pull-Ups
2: 30 seconds: 6x Burpees

Strecink
ut 05.04.2016 Trening: HRUDNIK / CHRBAT / TRICEPS / BICEPS

Rozcvicka

8x Seria:
1: Bench Press dh vc 12x50. 10x50. 6x70. 3x80. 1x95. 4x105.105.105.
2: Pull-Ups 5x10.10.10.10.10.10.10. 10x0.

4x Set:
Bench Press jr sl hh 15': 8x34.34.34.34

3x Set:
Rozpazky jr sl 30' hh 6x16. 8x14. 12x14

3x Seria:
1: Tricepsova Y kladka 20x50. 10x68. 10x68&10x36
2: Pull-Ups 5wn.5wn.5wn

3x Seria:
1: Rear delts cross cable stoj 16x14. 11x18. 10x18&5x14.
2: Biceps T kladka spodna 10x46. 14x36.36

3x Seria BRUCHO:
1: Priame skracovacky 20.20.20
2: Vertical strihy 20.20.20

(Spolu - Zhyby 60x)
st 06.04.2016 Trening: W3D3 - Modificated “Fast Or Slow”

Rozcvicka

Fáza 1: RX OPEN WOD 16.5
21-18-15-12-9-6-3 reps. For Time
1: Thruster 42.5kg
2: Bar Facing Burpee
(Čas: victorio: 20:06, vd: 20:32; marekg: 24:37* 30kg)

Faza 2 - Kondicia:
4 Rounds:
Back Squats vc: 5x92.92.92.92 (20x)

Faza 3 - After party
A)
5 minutes:
Single Unders: 560x

B)
3 Rounds:
Pull-Ups: 10.7.5   (Spolu: 22x)

Strecink
št 07.04.2016 Rozcvicka

Tréning: W4D1 “Never Quit” - mierne pokročilý

Fáza 1: Warmup
6 Rounds:
1: 20s Air Squat
2: 20s Mountain Climber
3: 20s Swing @16kg KB
(Time: 6 minutes, Total: 60 Air Squats, 48 Swings)

Fáza 2: Sila
1: 5,5,3,3,1,1,1 Deadlift [mŕtvy ťah] (5x95.95. 3x105.110. 1x125.130.132,5)
Chase by [vykonaj ihneď]:
2: 10x Goblet Squat @20kg KB
Prestávka 2-3 min. po každej serii.
(Time: 22 minutes)

Fáza 3: Kondícia, Time cap [časový limit]: 12 min
100x Burpee [angličák]
(Time: 7:37)

Fáza 4: Cooldown
AMRAP 10 min
3 Pull-up [zhyb]
Počítaj trojice - séria sa ráta iba ak spraviš vkuse 3 opakovania, nie menej. Ak spravíš 3 opakovania tak zoskočíš z hrazdy a ideš na dalšiu trojku.
(Count: 26)
pi 08.04.2016 Tréning: W2D2 “CleanAndDirty” - modified to Bench

Fáza 1: Warmup
10 Rounds:
1: 10 Push ups
2: 20m Run
(Time: 5:11, Total Push-ups: 100)

Fáza 2: Sila
A) Aktivácia
2 Rounds:
3x Bench Press tempo 31X: 3x60.60

B) Sila
10 Rounds:
1: 3 Bench Press tempo 31X (3s dole, 1s pauza dole, X výbušne hore)
   3x90.90.90.90.90.90.95.95. 2x100. 3x95
Chase by:
2: 30s Plank [vydrz na laktoch]
Oddych 60s po každom kole
(Total time: 22:40)
                                                                                             
Fáza 3: Kondícia, Time cap [časový limit]: 12 min.
5 Rounds [kolá] na čas:
1: 10x Hang Power Clean @40kg
2: 5x T2B
3: 10x Swing 20kg KB
4: 5x Pull-ups
(Time:  13:14)

Fáza 4: Cooldown
3 Rounds
1: 10 Triceps Parallel Bar Dips: 10x10.10. --
2: 8 Biceps curls 30kg: 8x30.30. 12x20
so 09.04.2016 Trening: INDIVIDUALNY / BRUCHO

Rozcvicka

Faza 1: BRUCHO
3 Rounds - Hit Richards Killer Abs (Total time: 28m:10s):
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
(2-3min. Rest)

Faza 2: WOD: Fight gone body
1 minute each, 3 rounds (17min.) for Total Reps
1: Burpees: (15.15.15, Total: 45x)
2: Pull-ups (12.12.12, Total: 36x)
3: Push-ups (24.24.24, Total: 72x)
4: Air Squats (30.30.30, Total: 90x)
5: Sit-ups (24.30.28, Total: 82x)
6: R e s t

Faza 3: Cooldown
7 rounds Tabata 25/25:
Stacionarny bicykel
ne 10.04.2016 69. NÁRODNÝ BEH DEVÍN - BRATISLAVA
................................................................................................
Štart: 10.04.2016 @10:00
Vzdialenosť: 11,81 km (Štart zo sektoru 4)
Celkový čas: 1:05:20
Priemerné tempo: 5:32 min./km
Priemerné tempo pohybu: 5:29 min./km
Najlepšie tempo: 4:36 min./km
Kalórie: 959 Cal
Stúpanie: 63 m
Klesanie: 64 m
Dynamika behu:
Priemerná kadencia: 162 záb./min.
Maximálna kadencia: 246 záb./min.
Priemerná dĺžka kroku: 1,12 m
................................................................................................
Poradie v kategorii: 1686
Absolutne poradie: 2742
BiB (štartove cislo): 4400
Tim: Gratex All Stars
Čas 11625m: 01:05:20, Strata na prveho: 00:31:10
Čas 11000m: 00:59:34
Kategoria: M39
................................................................................................
Úseky   Čas     Kumulat.čas   Vzdial.  Stup   Kles     Priem.tempo
................................................................................................
1 7:49 0:07:49 1 18 2 7:49
2 5:23 0:13:12 1 3 16 5:23
3 5:32 0:18:44 1 12 0 5:32
4 5:06 0:23:50 1 0 14 5:06
5 5:12 0:29:02 1 1 3 5:12
6 5:21 0:34:23 1 1 2 5:21
7 5:23 0:39:46 1 1 0 5:23
8 5:31 0:45:17 1 3 1 5:31
9 5:25 0:50:42 1 9 6 5:25
10 5:15 0:55:57 1 3 8 5:15
11 5:18 1:01:15 1 4 6 5:18
12 04:05,4 1:05:20 0,81 3 2 5:01
................................................................................................
Zhrnutie:
 1:05:23  11,81 63 64 5:32


po 11.04.2016 Trening: HRUDNIK / CHRBAT / RAMENA

Rozcvicka

Faza 1: Primer
5 Rounds Tabata (30/2/30/2):
1: 30s Burpees 7.7.7.7.7 (spolu: 35x)
2: 2s rest
3: 30s Single unders 55.55.55.55.55 (spolu: 275x)
4: 2s rest

Faza 2: Sila
a)
6x Seria:
1: Bench press jr sl hh 15': 12x26.26. 9x34.34. 8x34. 7x34
2: Pull-Ups (Zhyby): 5.5.5.5.5.5 (spolu: 30x)

b)
4x Seria:
1: Tlaky na Ramena sl sed 85 jr: 10x16.18.20.20
2: Veslo predklon ez 12x48n.48p.48n.48p

c)
4x Seria:
1: Strihy na protismernej kladke stoj: 12x32.32.32. 10x32&10x23.
2: Rear delts sed 20x27.27.27.27

Faza 3: Cooldown
4 Rounds:
Prowler push (15m vysoky & 15m nizky): 15mx50&50.50&50.50&50.50&50

Strecink
ut 12.04.2016 Tréning: W5D1 “GVT”, začiatočník/mierne pokročilý/ELITE

Fáza 1: ELITE Primer
AMRAP 6 minutes:
1: 6 Power Clean + Push Press @40kg
2: 6 Burpee over bar
(Total: 4 completed rounds)

Fáza 2: HSE
10 Rounds:
1: 10x Back Squat [drep] 60-60-60-60-60-60-70-70-75-80kg
2: 10x Swing @20kg
Rest 90 seconds
(Total time: 24 minutes)

Fáza 3: Kondícia
5 Rounds:
1: 5x Deadlift @100kg
2: 10x T2B
3: 20x Lunges [výpady]  @2x12kg KB
(Total time: 15 minutes)

Fáza 4: Cooldown
5 minutes:
Single Unders
(Total: 563x)

Strecink
st 13.04.2016 Tréning W5D2 “BigGuns”

Rozcvicka

Fáza 1: Warmup
7 Rounds:
1: 5 Air Squat
2: 5 Burpees
(Total time: 3:35)

Fáza 2: HSE
10 Rounds:
1: 10x Bench press 70.70.75.75.75.75.75.75.70.70kg
Chase by [vykonaj ihneď]:
2: 4-3-2-1 Pull-up [Zhybový rebrík]
Prestávka: 90 sek.
Poznámka: Po každej sérii tlakov na lavičke - pyramída zhybov t.j. 4 opakovania, 3, 2 a 1.
(Total time: 32:20)

Fáza 3: Kondícia
5 Rounds:
1: 10 Strict Press with 2KB 12kg: 10x12.12.12.12.12
2: 10 Biceps curls [bicepsový zdvih vc stoj]: 10x20.30.30.30. 5x40&5x20
3: 10 Triceps push-down [tricepsove sťahovanie expandera]
Prestávka 60 sek.
(Total time: 15:45)

Fáze 4: Cooldown
300s FLR
(Total time: 6:55)

Strecink
št 14.04.2016 Trening: INDIVIDUALNY STRONGMAN

Rozcvicka

Faza 1: Sila
10 Rounds:
1: 15m Prowler Rope Pulling [pritahovanie prowlera lanom] 15.15.20.20.25.25.30.30.35.40kg
Chase by [vykonaj ihneď]:
2: 15m Low Bar Prowler Push [nizky prowler push] 15.15.20.20.25.25.30.30.35.40kg
Prestávka: 90 sek.
(Total time: 30min)

Faza 2: Kondicia
8 Rounds:
30m Prowler push 50.60.65.65.65.65.70.135kg

Faza 3: Cooldown
16 Rounds Tabata Interval 25s/12s:
Sledgehammer Slams [Kladivo]: 12.12.10.10.10.10.10.10.12.12.12.12.12.12.12.12x (spolu: 180x)
pi 15.04.2016 Trening: INDIVIDUALNY

Rozcvicka

Faza 1: Warmup
4 Rounds:
1: 10 Shoulder Dislocate with stick
2: 10 Overhead Squat with stick
3: 10 Deck Squat
(Time: 9:50)

Faza 2:
a) Training:
2 Rounds:
10 Power Clean @42.5kg

b) Power:
7 Rounds (do all 3 exercices in each round), Interval 45s/0s:
1: 1 Strict Press @42.5kg
2: 1 Push Press @42.5kg
3: 1 Push Jerk @42.5kg

Faza 3: Full Strength
3 Rounds on Time:
1: 12 Clean and Jerk @50kg
2: 12 Pull-ups [zhyby]
(Time: 14:30, Total 36 Clean and Jerks and Pull-Ups)

Faza 4: Cooldown/Exhibition
4 Rounds:
1 Clean and Jerk @60kg
so 16.04.2016 RUN: Bratislava-Petrzalka (Nam. hraniciarov - Drazdiak a spat)

Vzdialenosť: 6,03 km
Priemerné tempo: 5:29 min./km
Kalórie: 491 Cal
Čas: 33:06
Prevýšenie: 20 m
Dynamika behu:
Priemerná kadencia: 162 záb./min.
Maximálna kadencia: 172 záb./min.
Priemerná dĺžka kroku: 1,12 m

Úseky  Čas Kum.čas Vzdi. Stup. Kles Priem.
1 5:15 5:15 1,00 2 6 5:15
2 5:27 10:42 1,00 1 1 5:27
3 5:31 16:13 1,00 1 1 5:31
4 5:18 21:31 1,00 9 7 5:18
5 5:47 27:18 1,00 2 2 5:47
6 5:37 32:55 1,00 2 0 5:37
7 0:08,1 33:03 0,03 1 0 4:32
Total 33:06 33:06 6,03 20 19 5:29

Workout na Drazdiaku:
50 Pull-Ups
30 Triceps Dips
ne 17.04.2016 Trening: INDIVIDUALNY

Rozcvicka

Faza 1: WARM UP
100x Jumping jacks
50x Push ups
25x Pull-ups
10x Burpees
100x Single Unders
(Time: 9:30)

Faza 2: WOD - The Spice Must Flow
For time:
10x Push-press (1/2 bw) @40kg
25x Push-ups [kliky]
15x Hang power clean (3/4 bw) @45kg
25x Pull-ups [zhyby]
20x Back squats (bw) @80kg
25x Sit-ups
25x Deadlift (1.5x bw) @110kg
25x Box jumps (75 cm)
200x Single Unders
(Time: 30min)

Faza 3: Full Strength
21x Clean and Jerk: 12x50kg. 5x60kg. 4x65kg

Strecink
po 18.04.2016 Trening: FTII W1D1

Rozcvicka

Phase 1: Primer
Every 25s until you fail:
Burpee pyramid 1-2-3-4-5-6-7-6-5-4-3-2-1 [na každých 25sec. vykonaj daný počet anligčákov až pokial nezlyháš], cieľ: 4 pyramidy, tj. 49 Rounds
   Poznámka: Pyramída je od 1 do 7 a späť po 1. Následne opäť od začiatku až pokiaľ “neumreš”:
   1-2-3-4-5-6-7-6-5-4-3-2-1-2-3-4-5-6-7-6-5….Burpees
(Completed: 49 rounds, 20m:25s, 193x Burpees)

Phase 2: Strength
5 Rounds:
1: 6 Squat [drep] 70%RM @80kg
Chase by:
2: 20 Chest2Deck Push-ups  [kľukov, hrudník sa musí dotknúť zeme]
Rest [prestávka] 60s
(Time: 12:30)

Phase 3: Conditioning
30-20-10:
1: OverHead Lunges  @20kg [výpady s držaním kotúča vo vzpažení nad hlavou]  
2: Swing KB @24kg
   Poznámka: Urobíš 30 výpadov (každý noha sa ráta), následne 30 swingov. Potom ideš 20, potom 10..
(Time: 6:20)

Strecink
ut 19.04.2016 Trening: FTII W1D2

Rozcvicka

Phase 1: Primer
5 Rounds:
1: 10 Air squat
2: 20 Mountain Climber
3: 30  Jumping Jack
(Time: 5:13)

Phase 2a: Activation
3 Rounds:
10 Bench press sl dh vc @50.50.50kg

Phase 2b: Strength
4 Rounds:
8 Bench press rl vc @70.80.75.75kg, tempo:312
             [3s dole, 1s držanie v kontakte s hrudníkom, 2s hore]
Rest 90s
(Time: 11:30)

Phase 3: Conditioning
a) AMRAP 10min:
1: 5 Pull-up
2: 5 Strict press @40kg [velka činka, berieš ju zo zeme]
3: 5 Goblet Squat @20kg
(Completed: 10 Rounds)
After Phase 3a: Rest 5min

b) AMRAP 5min
1: 3 Pull-up
2: 3 Strict press @40kg [velka činka, berieš ju zo zeme]
3: 3 Goblet Squat @20kg
(Completed: 8 Rounds + 6 reps.)
After Phase 3b: Rest 3min

c) AMRAP 3min
1: 1 Pull-up
2: 1 Strict press @40kg [velka činka, berieš ju zo zeme]
3: 1 Goblet Squat @20kg
(Completed: 12 Rounds + 1 rep.)
(Total Phase 3: 90x Pull-Ups, 89x Strict press, 86x Goblet squats)

Phase 4: Full Strength
15x Clean and Jerk: 5x50kg. 5x60kg. 5x65kg

Strecink
st 20.04.2016 Trening: INDIVIDUALNY STRONGMAN

Rozcvicka

Faza 1: Primer
5 Rounds:
1: 10 Burpees
2: 20 Mountain Climber
3: 30 Jumping Jack
(Time: 7:23)

Faza 2: Strength
6 Rounds:
1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] 15.15.27.27.39.45kg
2: 16m Low Bar Prowler Push [nizky prowler push] 15.15.27.27.39.45kg
3: 20m Reverse Sled Drag [Sane vzad] 70.70.70.70.70.103kg
(Time: 30min)

Faza 3: Conditioning
6 Rounds:
Prowler push
        1 round: 30m Prowler push 105kg (Time: 65s)
        2 round: 30m Prowler push 105kg (Time: 70s)
        3 round: 25m Prowler push 135kg (Time: 38s) & 5m Prowler push 55kg
        4 round: 20m Prowler push 155kg & 10m Prowler push 50kg
        5 round: 20m Prowler push 160kg & 10m Prowler push 80kg
        6 round: 30m Prowler push 80kg
(Time: 30min)

Faza 4: Abdominal Cool down
4 Rounds (Tabata 12 Rounds, Interval 20/10)
1: Crunches [Priame skracovacky] 14.14.12.12
2: Heel touches [Vytacanie k pate]
3: Scissors [Vertical strihy]

Strecink
št 21.04.2016 Trening: FTII W1D3

Phase 1: Primer
2,5km Run [beh na beziacom pase]
(Time: 12:55, 197 Cal, Average speed: 11,61 km/h)

Phase 2: Strength
6 Rounds:
1: 6 Deadlift  70%RM: @95kg
Chase by:
2: 6 T2B
Rest  90s
(Time: 12:40, Total: 36 Deadlifts & Toes to bars)

Phase 3: Conditioning
1 Round:
1 Power Clean @60kg

7 Rounds EMOM (21 minutes):
1.min: 10 Jump Squat [Drep do 1/4 hĺbky s výskokom čo najvyššie s tyčkou na ramenách.] @20kg   (10.10.10.10.10.10.10)
2.min: 10 Step-up s jednoručkami 2x20kg   (10.10.10.10.7.7.7)
3.min: 12 Burpees   (12.12.12.12.12.12.12)
(Total: 21 minutes, Jump Squats: 70x, Step-Ups: 61x, Burpees: 84x)
pi 22.04.2016 Trening: INDIVIDUALNY

Rozcvicka

Faza 1: WOD: Tireeees
3 Rounds:
1: 5x Tire flip
2: 5x Burpees
3: 5x Tire flip
4: 5x Burpees
5: 5x Tire flip
6: 5x Burpees
Rest 2 minutes
(Total Time: 16:15)

Faza 2: WOD: 33
For time:
1: 33x Push-ups
2: 33x Box jumps @75cm
3: 33x Pull-ups
4: 33x Burpees
5: 33x Sit-ups
6: 33x Broad jumps [skok do dialky z miesta]
7: 33x Air squats
(Total Time: 16:22)

Faza 3: Glued To The Floor
2 Rounds:
60m Prowler push Sprint 5kg
        1st round time: 20s
        2nd round time: 19s

Faza 4: After Party
3 Rounds:
Triceps Dips: 20x.10x.10x

Strecink

(Total: Burpees: 78x, Tire flips: 45x)
so 23.04.2016 Trening: BICEPS / INDIVIDUALNY WOD / TRICEPS

Faza 1: Good morning, it's Saturday (Morning Set)
4 Rounds:
8x Standing Dumbbell Curls [Bicepsovy zdvih s jr stoj] @16kg

4 Rounds:
8x Standing Dumbbell Hammer Curls [Bicepsove kladiva s jr stoj] @16kg

Faza 2: To the end of the world (Evening Set) :
WOD: “CHELSEA”
Each Minute on the Minute (EMOM) in 30 minutes (30 one minutes rounds):
1: 5 Pull-Ups [Zhyby]
2: 10 Push-Ups [Kliky]
3: 15 Air Squats [Drepy]

3 minutes Rest and
1 Bonus Chelsea Round:
1: 5 Pull-Ups [Zhyby]
2: 10 Push-Ups [Kliky]
3: 15 Air Squats [Drepy]
(Total: 155 Pull-Ups, 310 Push-Ups, 465 Air Squats)

Faza 3: Fight to the Death
1: Triceps push-down [tricepsove sťahovanie expandera]: 15x.15x.10x.10x
2: Triceps Parallel Bar Dips [Tricepsove kliky na bradlach] 10x.10x.10x.10x

Strecink
ne 24.04.2016 Trening: HRUDNIK / CHRBAT / TRICEPS

Rozcvicka

Seria 1:
9 Rounds:
1: Decline Barbell Bench Press [Bp vc fat dh] 12x40. 10x40. 6x60. 3x80. 1x95. 4x105.105.105. 5x105kg
2: Pull-ups [zhyby] 5.5. 4x15kg. 3x15kg. 3x15kg. 5.5.5.7 (Total: 42x)

Seria 2:
4 Rounds:
1/5: 30' Incline Dumbbell Press [Bp jr hh 30']: 10x24. 9x24kg.
3/7: 15' Incline Dumbbell Press [Bp jr hh 15']: 8x34.34kg
2/4/6/8: Middle Back Lift Seated Rows [Veslo sed or bo] 10x50.50.50.50kg

Seria 3:
3 Rounds:
1: Seated Cable Decline Chest Press [Rozpazky freedom sed so 85']: 12x27.27.27kg
2: Seated Rear delts [Zadne delty v sede] 15x32.32.32kg

Seria 4:
3 Rounds:
1: Triceps Pushdowns With V-Bar Attachment [Tric Y kladka stoj] 12x68.68. 6x68&6x50kg
2: Triceps Seated Dips [Tric kliky v sede na stroji] 25x25. 15x35. 16x35kg

Seria 5: Abdominal After Party
4 Rounds (Tabata 8 rounds, Interval 25/12):
1: Crunches [Priame skracovacky] 18x.16x.16x.16x
2: Scissors [Vertical strihy]

Strecink
po 25.04.2016 Trening: FTII W2D1

Rozcvicka

Phase 1: Primer
10 Rounds:
1: 100m Run
2: 10 Burpees
(Total Time: 12:50, Distance: 1km, 100x Burpees)

Phase 2: Strength
10 Rounds:
3 Bench press 50%RM @60kg, tempo 20X, stredný úchop [dynamická metóda/dynamic effort, cvik vykonať výbušne/čo najrýchlejšie smerom hore. Tempo 20X znamená na 2s dole 0s pauza dole pri hrudníku a X – čo najrýchlejšie ako sa dá smerom hore.]
Rest 60s
(Total Time: 10:00)

Phase 3: Conditioning
WOD: Half Cindy - AMRAP 10min:
1: 5 Pull-ups [zhyby]
2: 10 Hand Release Push-ups [kliky s dotykom hrude o zem]
3: 15 Air squat
(Total Rounds: 10 Rounds + 10 reps.)

Phase 4: Cooldown
10 Rounds (10 minutes):
1: 30s Farmers walk 2x20kg KB
2: 30s Easy Run
ut 26.04.2016 Trening: FTII W2D2

Rozcvicka

Phase 0: Warm-Up
1 Round:
12 Back Squat @20kg

Phase 1: Primer
5 Rounds [Stredné tempo, dôraz na plný rozsah pohybu]:
1: 10 Walking Lunges [výpadová chôdza vpred]
2: 20 Mountain Climber
3: 10 Walking Lunges [výpadová chôdza vpred]
4: 20 Jumping Jack
(Time: 7:00)

Phase 2: Strength
4 Rounds:
1: 6 Back Squat [drep vc zh] 75%RM @90kg
Chase by:
2: 1-2-3-4 Pull-ups [rebrík: 1 zhyb, zoskočiť, 2, zosk., 3, zoskočiť, 4]
Rest 90s
(Total Time: 10:35)

Phase 3: Conditioning
10 Rounds (10-9-8-7-6-5-4-3-2-1):
1: Deadlift 50%RM @70kg
2: Burpees over bar [angličáky paralelne s tyčkou s preskokom obojnož]
(Total Time: 12:17, 55x Deadlifts and Burpees)

Phase 4: After party
300s FLR
(Total Time: 7:00)
st 27.04.2016 Trening: FTII W2D3

Rozcvicka

Phase 1: Primer
10 Rounds (10-9-8-7-6-5-4-3-2-1) [Stredné tempo, kvalita prevedenia cvikov je prvoradá]:
1: KB Swing @16kg
2: Goblet Squat @16kg
(Total Time: 5:00)

Phase 2a: Warm-Up
1 Round:
12 Bench press [Bench press rl vc] @30kg

Phase 2b: WOD VOLKSWAGEN
21-15-9 Reps, For Time:
1: Bench Press (Bodyweight) @80kg
2: Pull-Ups [Zhyby]
(Total Time: 11:28)

Phase 3: Strength
5 Rounds:
1: 8 Strict Press @40kg
2: 12 Bent Over Barbell Row [Veslo v predklone s velkou činkou] @40kg
Rest 90s
(Total Time: 11:13)

Phase 4: Conditioning
4 Rounds:
1: 10 T2B
2: 10 Lunges @2x16kg KB
3: 10 Bench press 65%RM @75kg
4: 10 Step-ups @2x16kg KB
(Total Time: 15:40)

Strecink
št 28.04.2016 Trening: FTII W2D4 (W6D1 “BIG”)

Rozcvicka

Fáza 1: Warm-Up
10 Rounds (1-2-3-4-5-6-7-8-9-10):
1: Swing @16kg KB
2: Air Squats
(Time: 3:33)

Fáza 2: HSE
10 Rounds:
1: 10x Deadlift 50-70%RM @70kg
Chase by [vykonaj ihneď]:
2: 10x T2B
Rest: 90 sec.
(Time: 27:44)

Fáza 3: Conditioning Phase I (Elite)
3 Rounds (21-15-9):
1: Squat Clean @50kg
2: Box Jump @75cm
(Time after 21: 6:00, after 15: 10:35, Total Time: 13:30)

Fáza 4: Conditioning Phase II
3 Rounds:
1: 7 Goblet Squat @16kg KB
2: 7 Burpee

3 Rounds:
1: 5 Goblet Squat @20kg KB
2: 5 Burpee

3 Rounds:
1: 3 Goblet Squat @24kg KB
2: 3 Burpee
(Total Time: 6:26)

Strecink
pi 29.04.2016 Trening: FTII W2D5 (W6D2 “Wings”)

Fáza 1: Warmup
2,5km Run (Time: 12:53, Average Speed: 11,64 km/h)

Fáza 2: HSE
10 Rounds:
1: 10x Bent over row [príťahy v predklone] 60%BW (@50.50.50.50.50.60.60.60.60.60kg)
Chase by [vykonaj ihneď]:
2: 10 Push-up [kľuk]
Prestávka: 90 sek.
(Time: 19:39)

Fáza 3: Kondícia (Elite)
4 Rounds (4 minutes):
1: 30s Push Press @20kg (11x.11x.11x.11x)
2: 30s Oddych ruky držím vo vzpažení nad hlavou, celých 30 sekúnd

Prestávka 4 min a ešte raz:

4 Rounds (4 minutes):
1: 30s Push Press @20kg (12x.12x.12x.12x)
2: 30s Oddych ruky držím vo vzpažení nad hlavou, celých 30 sekúnd

Fáza 4: Cooldown
50x Pull-ups [zhyb na hrazde] (Time: 5:30)
50x Burpees (Time: 4:05)

Strecink
so 30.04.2016 Rest day - Hiking

Zinken 1926m, H o c h s c h w a b g e b i e t, Steiermark, Österreich

Vzdialenosť: 17,31 km, Čas pohybu: 5:49:58, Celkový čas: 7:22:44
Priemerná rýchlosť pohybu: 3,0 km/h, Celková priemerná rýchlosť: 2,5 km/h
Kalórie: 1.015 Cal, Prevýšenie: 1.103 m