MAJ 2016 TRENING
ne 01.05.2016 Trening: FTII W2D6 (W6D3 “Burnout”)

Fáza 1: Elite Primer
AMRAP 10 min:
1: 10x10m Shuttle Run
2: 20 Burpees
3: 10x10m Shuttle Run
4: 100 Single Unders
(2 completed rounds + 10x10m Run + 13 burpees)

Fáza 2: HSE
10 Rounds:
10x Back Squat [drep] BW+ @90.90.90.90.90.80.80.80.80.80kg
Prestávka: 60 sek.
(Time: 19:00)

Fáza 3: Kondícia
EMOM 10 min [Each Minute On Minute]:
odd [nepárna minúta]: 10x Burpees
even [párna minúta]: 10x Swing @20kg

Prestávka 5 min

EMOM 10 min [Each Minute On Minute]:
odd: 10x Lunges [výpady] @2x16kg KB
even: 10x Hang Clean High Pull @40kg

(Total - Burpees: 103x, Back Squats Average: 100x85kg)
po 02.05.2016 Trening: FTII W3D1 “Indeed”

Phase 1: Primer
3km Run (Time: 15:04, Average speed: 11,95 km/h, 236 Cal, 137 AHR)

Phase 2: Strength
2 Rounds:
5 Bench press [BP vc rl] @60kg

5 Rounds:
1: 5 Bench press [BP vc rl] 80%RM @95.95.95.95.100kg
2: 5 Strict Pull-ups
Rest 90s
(Total Time: 11:40)

Phase 3: Conditioning
4 Rounds:
1: 10 Strict Press [tlaky v stoji s kettlebelmi] KB @12kg
2: 5 Burpees
3: 10 Swing KB @24kg
4: 5 Burpees
(Total Time: 7:41)

Phase 4: Cooldown
4 Rounds:
1: 10 Biceps curls [Bicepsový zdvih vc stoj] @30kg
2: 10 Parallel Bar Triceps Dips [Tricepsové kliky na bradlách]
3: 10 T2B
Rest 90s
(Total Time: 14:00)
ut 03.05.2016 Tréning: FTII W3D2 (W7D1 “LELE”)

Rozcvicka

Fáza 1: Elite Primer
5 Rounds (10 Minutes):
1: 40sec: 10x10m Run
2: 20sec: 10 Goblet Squat @16kg KB
3: 40sec: 10x10m Run
4: 20sec: 10 Swing @16kg KB

Fáza 2: HSE
2 Rounds (Activation Phase):
1x Deadlift [mŕtvy ťah] @60.70kg

10 Rounds (Full Strength - On Time):
5x Deadlift [mŕtvy ťah] @100kg
Prestávka: 60 sek.

následne po 10 kole ihneď:
On Time:
50x Deadlift 80% @80kg
(Time after 10 Rounds: 12:20, Total Time after 100 Deadlifts: 19:24)

Fáza 3: Kondícia
5 Rounds (10/5, 8/10, 6/15, 4/20, 2/25 reps.):
1: 10-8-6-4-2 Step-up @2x20kg
2: 5-10-15-20-25 Swing @24kg KB
(Total Time: 9:19)

Fáze 4: Cooldown
5 Rounds:
1: 20m Lunges [výpady bez záťaže]
2: 20m Bear Crawl [medvedia chôdza bez záťaže]
(Total Time: 11:03)

Strecink
st 04.05.2016 Tréning: FTII W3D3 (W7D2 “Joe”)

Fáza 1: Elite Primer
AMRAP 6 min:
1: 6 Clean & Jerk @30kg
2: 6 Burpee over bar
(Total: 3 Completed rounds + 6 Clean & Jerks)

Fáza 2: HSE
10 Rounds (EMOM 20min):
Odd: 5 Push Press 75%RM @50kg
Even: 5 Pull-up

Fáza 3: Party Time
10 Rounds:
10-9-8-7-6-5-4-3-2-1 Bench Press 70%BW @60kg
1-2-3-4-5-6-7-8-9-10 Bent over row 70%BW @60kg
(Total Time: 10:45)

Fáza 4: Kondícia
10 Rounds:
1: 5 Strict Press [tlaky v stoji s jednoručkami] @14kg
2: 6 Biceps curls [bicepsový zdvih spodná T kladka] @36kg
3: 5 Strict Press [tlaky v stoji s jednoručkami] @14kg
4: 6 Triceps push-down [tricepsové sťahovanie Y kladky] @50kg
(Total Time: 16:45)
št 05.05.2016 Trening: INDIVIDUALNY STRONGMAN “Hind”

Phase 1: Primer
5 Rounds:
1: 10 Air Squat
2: 20 Mountain Climber
3: 30 Jumping Jack
(Time: 5:11)

Phase 2: Strength
12 Rounds:
Prowler push:
      1-4th round: 30m @100kg. 100kg. 100kg. 100kg
      5-6th round: 20m @120kg. 120kg
      7-10th round: 15m @158kg. 158kg. @182kg. 206kg
      11th round: 10m @226kg
      12th round: 15m @174kg

Phase 3: Conditioning
5 Minutes:
Single Unders (Count: 600x)

Phase 4: After Party
2 Rounds:
10 Pull-Ups [zhyby]

Strecink
pi 06.05.2016 Trening: FTII W3D4 „Tynna“

Rozcvicka

Phase 1: Primer
9 Rounds:
1: 6 Swing KB @20kg
2: 6 Step up @50cm
Each 3 Rounds: 15 Burpees [po každom treťom kole 15 burpees]
(Total Time: 9:30, Swing/Step ups: 54x, Burpees: 45x)

Phase 2: Strength
2 Rounds (Activation Phase):
4 Back Squat [drep] @60.70kg

4 Rounds (Full Strength):
4 Back Squat [drep] 80%RM @105.110.115.115kg
Rest 120s
(Total Time: 8:30)

Phase 3: Conditioning
5 Rounds:
1: 10 Back Squat [drep] 50%RM @75kg
2: 5 Pull-ups [zhyby]
3: 10 Push-ups [kliky]
4: 15 Sit-ups
(Total Time: 12:29)

Strecink
so 07.05.2016 Rest day
ne 08.05.2016 Trening: FTII W3D5 Modified “Eunoia”

Rozcvicka

Phase 1: Warmup
5 Rounds:
15 Incline Dumbbell Bench Press 15' [Bp hh sl jr] @22kg

Phase 2: Primer
5 Rounds Tabata 20s/10s:
1: Jumping Jack
2: Mountain Climber
3: Jump Squat [drep s výskokom] 12x
4: Push-ups [kliky] 12x
(Total Time: 10:00)

Phase 3: Strength
6 Rounds:
1: 5 Deadlift 80%RM @110kg
Chase by:
2: 10 T2B
Rest 90s
(Total Time: 19:00)

Phase 4: Conditioning
3 Rounds:
1: 10 OH Lunges [výpady s kotúčom nad hlavou] @20kg
2: 15 Back Squat 40%RM @50kg
3: 20m Farmers Walk @2x24kg KB
(Total Time: 8:30)

Phase 5: After Party
3 Rounds:
1: 10 Push Press 75%RM @50kg
2: 5 Pull-up [zhyby]
po 09.05.2016 Trening: FTII W4D1 “Illicit”

Phase 1: First
30 Pull-Up [zhyby]

Phase 2: Warmup
5 Rounds:
1: 10 Air Squat
2: 20 Mountain Climber
3: 30 Jumping Jack
(Time: 4:55)

5 Rounds:
1: 5 Goblet Squat KB @24kg
2: 5 Deadlift KB @24kg
3: 5 Swing KB @24kg
(Total Time: 3:18, Reps: 25x each)

Phase 3: Strength
2 Rounds (Activation):
5 Back Squat [drep] @70kg

7 Rounds (Full Strength):
Back Squat 5x75%RM @95kg, 3x80%RM @105kg, 2x85%RM @110kg, 2x90%RM @120kg, 0x@130kg, 0x@125kg, 1x@120kg
Rest 120s-180s
(Time: 21:00)

Phase 4: Conditioning
10 Rounds:
1: 3 Deadlift 60%RM @80kg
2: 6 Swing KB @24kg
3: 9 Burpees over bar
4: Rest 30s
(Total Time: 17:47, Deadlifts: 30, Swings: 60, Burpees: 90)

Phase 5: After Party
20 Pull-Up [zhyby]
ut 10.05.2016 Trening: STRONGMAN s Lubom “Carte Blanche”

Phase 1:
2 km Run (Time: 10:04, Average speed: 11,92 km/h)

Phase 2:
30 Pull-up [Zhyby]

Phase 3: Strongman
3 Rounds:
1: TRX Low Rows [Pritahy na TRX]: 20x.12x.12x
2: Weighted push ups [Kliky s kotucom na chrbate]: 20x@20kg. 20x@0kg. 20x@10kg
3: 16m Sled Rope Pulling [pritahovanie sani lanom]: @25kg.25kg.25kg
4: 16m Reverse Sled Drag [Sane vzad]: @25kg.25kg.25kg
5: 15m Low Bar Prowler Push [nizky prowler push]: @40kg.40kg.40kg
6: 15m Prowler Push [vysoky prowler push]: @40kg.40kg.40kg
7: Sledgehammer Slams @8kg [Kladivo] 10&10. 10&10. 10&10

Phase 4: Full Strength:
4 Rounds:
15m Prowler push: @128kg.144kg.120kg.120kg

Phase 5: After Party
20 Pull-up [Zhyby]
st 11.05.2016 Trening: FTII W4D2 “Jargon”

Phase 1: Primer
680m Run, Each Minute: 10 burpees
     1min: run
     2min: 10 burpees, run
     3min: 10 burpees, run
     4min: 10 burpees, run
     5min: 10 burpees, run
     6min: 10 burpees, run
     7min: 10 burpees, run
(Total: 60 burpees, 680m Run, Total Time: 7:30)

1000m Run (Time: 4:55, Average Speed: 12,20 km/h)

1540m Run, Each Minute: 5 burpees
     1min: run
     2min: 5 burpees, run
     3min: 5 burpees, run
     4min: 5 burpees, run
     5min: 5 burpees, run
     6min: 5 burpees, run
     7min: 5 burpees, run
     8min: 5 burpees, run
     9min: 5 burpees, run
     10min: 5 burpees, run
     11min: 5 burpees
(Total: 50 burpees, 1540m Run, Time: 6:20, Average Speed: 14,59 km/h, Total Time: 11:20)

Phase 2: Strength
6 Rounds:
Strict Press 6x30kg. 4x50kg. 3x60kg. 3x60kg. 1x65kg. 3x62,5kg
Rest 120s

Phase 3: Conditioning
5 Rounds:
Max reps: Pull-ups [zhyby]
Max reps: Bench press BW @80kg
Rest 90s
     1 round: 17 Pull-Ups, 12 Bench Press @80kg, Total reps: 29
     2 round: 15 Pull-Ups, 10 Bench Press @80kg, Total reps: 25
     3 round: 12 Pull-Ups, 10 Bench Press @80kg, Total reps: 22
     4 round: 11 Pull-Ups, 9 Bench Press @80kg, Total reps: 20
     5 round: 11 Pull-Ups, 6 Bench Press @80kg, Total reps: 17
(Total Time: 25:00)

Phase 4: Cooldown
10min Farmer’s walk @2x20kg
(Total distance: 495m)
št 12.05.2016 Trening: FTII W4D3 “Pirate”

Phase 1: Primer
50 Burpees
(Time: 3:34)

Phase 2: Strength
1 Rounds (Activation):
5 Deadlift [mrtvy tah] @60kg

5 Rounds:
5,3,2,2,1 Deadlift [mrtvy tah] @5x90kg. 3x110kg. 2x120kg. 2x130kg. 1x130kg
Rest 2 min
(Time: 13:00)

Phase 3: Conditioning
4 Rounds 20-15-10-5:
1: Deadlift [mrtvy tah] 60%RM @80kg
2: Pull-ups [zhyby]
(Time: 9:25)

Phase 4: After Party
5 Rounds:
Strict Press @2x60kg. 2x60kg. 2x60kg. 3x60kg. 3x60kg

Phase 5: Cooldown
2 Rounds:
Chin up ISO hold [vydrz v zhybe podhmatom]: 0m:37s. 0m:34s
pi 13.05.2016 Rest day
so 14.05.2016 Trening: HRUDNIK / CHRBAT / BICEPS / TRICEPS “Saphira”

Rozcvicka

Phase 1:
8 Rounds:
1: Bench Press [Bp rl vc]: 12x40kg. 10x40kg. 6x60kg. 3x80kg. 1x100kg. 1x110kg. 1x120kg. 1x122,5kg. 0x125kg.
2: 5 Weighted Pull-Ups [Zhyby so zatazou] @5kg

Phase 2:
5 Rounds:
1: Incline Dumbbell Press 15' [Bp jr hh 15']: 10x34kg. 7x38kg. 6x38kg. 10x30kg. 9x34kg
2: 5 Neutral Grip Pull-Up [Neutralne zhyby]

Phase 3:
4 Rounds:
1: Triceps Pushdowns [Tric Y kladka zhora]: 15x50kg. 10x73kg. 8x82kg. 7x82kg
2: EZ Bar Biceps Curl  [Bic ez stoj] 15x18kg. 8x28kg. 8x28kg. 8x28kg
ne 15.05.2016 Trening: STRONGMAN s Adom “Orange Eagle”

Phase 1: Primer
2000m Run, 5% Incline
(Time: 12:13, Average Speed: 9,82 km/h, Climbed: 100m, Calories: 202cal)

Phase 2: Warm Up
30x Shoulder Dislocate with stick
20x Pull-Ups [Zhyby]

Phase 3: Strongman
3 Rounds (Interval 1R: 30s/30s, 2R: 30s/30s, 3R: 20s/20s):
1: Reverse Sled Drag [Sane vzad]: 30m @40kg. 20m @50kg. 30m @40kg
2: Step-ups [Vystup na bednicku] 12x. 12x. 10x
3: 10x Swiss Ball Leg Curl [mostík na fitlopte a zakopávanie]
4: Sledgehammer Slams @8kg [Kladivo]: 18x. 18x. 14x
5: 70m Prowler push sprint @10kg
6: 16m Sled Rope Pulling + Reverse Sled Drag [pritahovanie sani lanom + Sane vzad] @18kg
7: Mountain Climbers on Bosu Ball: 55x. 55x. 50x

Strecink
po 16.05.2016 Tréning: FTII W5D1 “One Is Enough”

Fáza 1: Primer
EMOM - Death by for 10min [death by v dĺžke trvania 10 minút]:
1: 3+ Swing KB @16kg
2: 3+ Burpee
(Total: 10 Rounds, 10 minutes, 75 Swings & 72 Burpees)
     1.min: 3 Swing & 3 Burpee
     2.min: 4 Swing & 4 Burpee
     ...
     9.min: 11 Swing & 11 Burpee
     10.min: 12 Swing & 9 Burpee* (*: zlyhanie)

Fáza 2: Strength
1 Round (for Activation):
6 Squat @70kg

6 Rounds:
6,2,6,2,6,2 Squat, Tempo: 311: 6x80kg. 2x110kg. 6x85kg. 2x115kg. 6x85kg. 2x115kg.
Rest 90s
(Total Time: 12:35)

Fáza 3: Vytrvalosť v sile
10 Rounds:
2 Squat @110kg
Rest 60s
(Total Time: 16:50)

Fáza 4: Full Strength
3 Rounds:
1 Squat: @122,5kg. @125kg*. @125kg* (*: minimálne istenie)

Fáza 5: Kondícia
2000m Run (Time: 9:58, Average Speed: 12,04 km/h, Calories: 177cal)

Strečink
ut 17.05.2016 Trening: FTII W5D2 “Road”

Phase 1: Warm Up
5 Rounds:
1: 20 Air Squat
2: 20 Mountain Climber
3: 20 Jumping Jack
(Time: 5:25)

Phase 2: Strength
7 Rounds EMOM (21 minutes):
1: 1th. minute: 7 Front Squat (start from Squat Clean) @60kg
2: 2nd. minute: 7 Pull-ups [Zhyby]
3: 3rd. minute: 7 Burpees

1 Bonus Set:
7 Front Squat (start from Squat Clean) @60kg

Phase 3: Conditioning
30 Rounds:
1: 6 Walking Lunges @2x8kg KB
2: 6 Strict Press @2x8kg KB
(Time: 17:15)

Phase 4: After Party
3 Rounds:
10 Pull-ups [Zhyby]
st 18.05.2016 Trening: FTII W5D3 “Linda”

Phase 1: Primer
3 Rounds:
1: 100m Run
2: 10 Push-ups

2 Rounds:
1: 200m Run
2: 20 Air squat

1 Rounds:
1: 300m Run
2: 30 Swing @16kg KB
(Total Time: 8:40)

Phase 2: Strength
10 Rounds 10-9-8-7-6-5-4-3-2-1:
1: Bench press BW @10x80kg. 9x80kg. 8x90kg. 7x90kg. 6x90kg. 5x90kg. 4x90kg. 3x90kg. 2x90kg. 1x100kg
2: Deadlift 1,5xBW @100kg
(Total Time: 23:30)

Phase 3: Conditioning
10 Rounds:
1: 10 T2B
2: 10m Farmers Walk @2x24kg
(Total Time: 17:00)

Phase 4: After party
4 rounds:
1: 12 Parallel Bar Triceps Dips [Tricepsové kliky na bradlách]
2: 5 Pull-ups [Zhyby]
št 19.05.2016 Trening: INDIVIDUALNY  "The Red Beast"

Phase 1:
2,03 km Run, Each 1 Minute: 5 burpees
     1min: run
     2min: 5 burpees, run
     3min: 5 burpees, run
     4min: 5 burpees, run
     5min: 5 burpees, run
     6min: 5 burpees, run
     7min: 5 burpees, run
     8min: 5 burpees, run
     9min: 5 burpees, run
     10min: 5 burpees, run
     11min: 5 burpees, run
     12min: 5 burpees, run
     13min: 5 burpees, run
(Total: 60 burpees, 2030m Run, Time: 9:00, Average Speed: 13,53 km/h, Total Time: 13:00)

Phase 2: Modificated RX OPEN WOD 16.5
21-18-15-12-9-6-3-1 reps. For Time:
1: Thruster @40kg
2: Bar Facing Burpee
(Time: 21:41)

Phase 3:
10 Rounds:
5 Pull-Ups [Zhyby]
(Total count: 50)
pi 20.05.2016 Trening: HRUDNIK / TRICEPS / BICEPS "Caemron"

Rozcvicka

Phase 1: Primer
10 Rounds (each exercise 30 seconds):
1 (30s): Single Unders 60.50.50.50.50.50.50.50.50.50
2 (30s): Push-Ups [kliky] 20.15.10.10.10.10.10.10.10.15
(Total: 10 minutes, 510 Single Unders, 120 Push-Ups)

Phase 2:
8 Rounds:
1: Bench press [Bp rl vc] 12x50kg. 10x50kg. 6x65kg. 3x85kg. 1x105kg. 1x115kg. 1x110kg. 5x100kg
2: Pull-Ups [Zhyby] 5. 5. 5. 5. 5. 5. 5. 5
(Total count: 40 Pull-Ups)

Phase 3:
2 Rounds:
1: 10 Incline Dumbbell Bench Press 30' [Bp jr sl hh] @24kg
2: 8 Incline Dumbbell Bench Press 15' [Bp jr sl hh] @34kg

Phase 4: Triceps/Biceps
4 Rounds:
1: 16 Lying Incline Dumbbell Triceps Extension 30': 16x6kg. 16x10kg. 16x10kg. 16x10kg
2: 12 Dumbbell Biceps Curl [Bic zdvih stoj jr] 12x12kg. 12x12kg. 12x12kg. 12x12kg

Phase 5: Abdominal phase
4 Rounds (Tabata 25s/12s, 16 Rounds):
1: Crunches [Priame skracovacky]
2: Scissors [Vertical strihy]
3: Heel touches [Vytacanie k pate]
4: Bicycle Crunches [brusny bicykel]
+1:20 Cooldown: Plank
so 21.05.2016 Trening: "Napoleon"

Part A:
1100m Swimming [Plavanie] #1 (44x25m) @Prellenkirchen, Österreich

Part B: INDIVIDUALNY STRONGMAN
Phase 1:
6 Rounds:
1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @15kg. 15kg. 25kg. 25kg. 35kg. 35kg
2: 16m Low Bar Prowler Push [nizky prowler push] @15kg. 15kg. 25kg. 25kg. 35kg. 35kg
3: 60x Single Unders (Total: 360x)

Phase 2:
4 Rounds:
1: 30m Prowler push @35kg
2: 20x Push-Ups [kliky] (Total: 80x)

Phase 3:
50x Burpees Pull-Ups
(Time: 9:30)
ne 22.05.2016 Rest day - Hiking

Gippel 1669m, Mürzsteger Alpen, Niederösterreich, Österreich

Vzdialenosť: 17,56 km | Kalórie: 1.030 Cal | Čas pohybu: 6:12:43 | Celkový čas: 7:45:02
Priemerná rýchlosť: 2,4 km/h | Priemerná rýchlosť pohybu: 2,8 km/h
Stúpanie: 1.179 m | Klesanie: 1.149 m | Minimálna n.v.: 710 m | Maximálna n.v.: 1.669 m
Počasie: Teplota: 20°C, Jasno, Vietor: 21 km/h JV
po 23.05.2016 Trening: "Ice Medusas"

1600m Swimming [Plavanie] #2 (64x25m) @Prellenkirchen, Österreich
ut 24.05.2016 Trening: FTII W6D1 “Fivver”

Phase 1: Primer
5 Rounds:
1: 10 Air Squat
2: 5 Burpees
3: 10 Lunges [Vypady]
4: 5 Burpees
(Time: 7:21, 50x each)

Phase 2: Strength
I. EMOM [Every minute on the minute] 5min:
10 Back Squat 60%RM @75kg
     After I.: Rest 1min

II. EMOM 5min:
5 Strict Press 70%RM @45kg
     After II.: Rest 1min

III. EMOM 5min:
7 Back Squat 70%RM @85kg
     After III.: Rest 1min

IV. EMOM 5min:
5 Strict Press 70%RM @45kg
     After IV.: Rest 1min

V. EMOM 5min:
4 Back Squat 80%RM @100kg
     After V.: Rest 1min

VI. EMOM 5min:
5 Strict Press 70%RM @45kg

Phase 3: Cooldown
2km Run (Time: 9:59, Average speed: 12,02 km/h, 176 Cal)
st 25.05.2016 Trening: FTII W6D2 “Murph Plus”

Phase 1: Warmup
4 Rounds:
1: 10 Push-up [kliky]
2: 20s L-sit hold na hrazde
(Total Time: 3:00)

Phase 2: Conditioning
The "Murph" WOD:
1: 1,6km Run [beh] (Time: 7:55, Average speed: 12,13 km/h)
2: 100 Pull-ups [zhyby]
   200 Push-ups [kliky]
   300 Air squats [drepy]
   with "The Leg Saver Strategy":
          15 rounds:
            5 pullups
            10 pushups
            20 squats
          then 5 rounds:
            5 pullups
            10 pushups
   (Time after 2nd: 32:25)
3: 1,6km Run [beh] (Time: 9:30, Average speed: 10,11 km/h)
(Total Murph Time: 42:45)

Phase 3: Extra Bonus
1: 100 Pull-ups [zhyby]
2: 50 Push-ups [kliky]

(Total time after phase 2+3: 1:19:37, Total counts: 200x Pull-ups, 290x Push-ups, 300x Air Squats)
št 26.05.2016 Trening: INDIVIDUALNY “The Bloody Bear”

Rozcvicka

Phase 1: Primer
30 Burpees (Time: 2:30)

Phase 2: WOD “BEAR COMPLEX”
5 Rounds For Load:
- 7 Unbroken Sets of this Complex:
       1 Power Clean
       1 Front Squat
       1 Push Press
       1 Back Squat
       1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
       1st Round: 0 - 2min. @40kg
       2nd Round: 5 - 7min. @45kg
       3rd Round: 10 - 12min. @45kg
       4th Round: 15 - 17min. @45kg
       5th Round: 20 - 22min. @50kg

Phase 3: Conditioning
30 Burpee Pull-Ups (Time: 5:24)

Phase 4: Strong After party
3 Rounds:
10 Tire flips
       1st Round: 0 - 2min.
       2nd Round: 4 - 6min.
       3rd Round: 8 - 10min.
pi 27.05.2016 Trening: "Captain Thunder"

1700m Swimming [Plavanie] #3 (68x25m) @Prellenkirchen, Österreich
so 28.05.2016 Trening: "Amelia Ella"

Part A:
3 Rounds:
1: 9 Standing Dumbbell Curl @16kg
2: 12 Standing Dumbbell Strict Press @16kg

Part B:
2525m Swimming [Plavanie] #4 (101x25m) @Prellenkirchen, Österreich
ne 29.05.2016 Trening: FTII W6D3 “One light”

Part A:
2500m Swimming [Plavanie] #5 (100x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer
5 Rounds:
1: 20 Walking Lunges [vypady]
2: 20 Mountain Climber
(Time: 5:55)

Phase 2: Strength
10 Rounds - Every 2 min For 20 min:
3x 1 Deadlift + 1 Hang Clean High Pull @60%RM
Poznámka: Kombinácia dvoch cvikov bez položenia činky: Mŕtvy ťah a následne činku pomaly spustíš tesne nad kolená a opäť prudko vystreš a vytiahneš čo najvyššie.
     1st - 2nd Round: @50kg
     3rd - 4th Round: @55kg
     5th - 8th Round: @60kg
     9th - 10th Round: @65kg

Phase 3: Conditioning
10 Rounds on Time:
1: 6 Deadlift @65kg
2: 5 Swing KB @24kg
3: 4 Burpees over bar
(Time: 14:17)

Phase 4: Cooldown
300s FLR

Strečink
po 30.05.2016 Trening: FTII W7D1 “Titanic”

Part A:
1375m Swimming [Plavanie] #6 (55x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warm-Up
1500m Run (Time: 8:32, Average speed: 10,55 km/h, 110 Cal)

Phase 2: Primer
10 Rounds - EMOM 10min (každú minútu oba cviky):
1: 10 Swing @KB16kg
2: 10 Burpees
      1st - 3rd Round: 10 Swing + 10 Burpees
      4th - 10th Round: 10 Swing + 5 Burpees
      (Total: 100 Swings, 65 Burpees)

Phase 3: Strength
5 Rounds:
5x 1 1/4 Back Squat, pauza dole 1s @65%RM
Rest 90s
Poznámka: 1 1/4 drep: Činka na ramenách, ideš dole, v spodnej polohe výdrž 1s, vrátiš sa ale iba do 1/4 dráhy a opäť ideš dole a výdrž 1s, následne ideš hore do vystretia.
      1st Round: 0:00 - 1:00 min.: @75kg
      2nd Round: 2:30 - 3:45 min.: @70kg
      3rd Round: 5:15 - 6:15 min.: @70kg
      4th Round: 7:45 - 8:50 min.: @70kg
      5th Round: 10:20 - 11:38 min.: @70kg

Phase 4: Conditioning
I. AMRAP 10 min:
1: 10 Box jumps @75cm
2: 10 OH Lunges @20kg
(Total counts: 6 Rounds + 2 Box Jumps)

Rest 5 min

II. 10 Rounds - Every 30s For 10 min:
odd: 20 Jump Squat [1/4 drepy s výskokom s tyčkou] @20kg
even:  R e s t
ut 31.05.2016 Trening: INDIVIDUALNY "Vaelyne"

Phase 1: Primer
5 Rounds:
1: 15 Air Squat
2: 15 Mountain Climber
(Time: 3:22)

Phase 2: WOD “VIOLA”
As Many Rounds as Possible (AMRAP) in 25 minutes:
(3, 6, 9, 12, 15, 18 Reps and so on)
1: Thrusters @40kg
2: Pull-ups [Zhyby]
3: Over the Bar Burpees
(Total: 3-6-9-12-15-18 completed + 16 Thrusters)
(Counts: 79 Thrusters, 63 Pull-Ups, 63 Burpees)

Phase 3:
4 Rounds:
10 Strict Press 60%RM @40kg

Phase 4: Cooldown
4 Rounds (Tabata 20s/10s):
1: Crunches [Priame skracovacky]: 16x.15x.14x.13x
2: Scissors [Vertical strihy]: 20x.20x.18x.16x

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