JUN 2016 TRENING
st 01.06.2016 Trening: FTII W7D2 “Take off”

Phase 1: Primer
5 Rounds:
1: 10 Swing @16kg KB
2: 10 Push-ups [Kliky]
(Time: 3:25)

Phase 2: Strength
2 Rounds (Activation):
Bench press 3x60kg. 1x90kg

10 Rounds - Every 1 min For 20 min:
Odd 1min: 3 Bench press 85%RM @100kg
Even 1min: 10 Bent-over rows 50%RM @40kg

Rest 5 min

10 Rounds - Every 30s For 10 min:
Odd 30s: Strict press @40kg
Even 30s: R e s t
Poznámka: Striktné tlaky 30 sekúnd. Skóre je celkový počet opakovaní za 10min.
          Round 1:  15
          Round 2:  11
          Round 3:  6
          Round 4:  6
          Round 5:  6
          Round 6:  6
          Round 7:  6
          Round 8:  7
          Round 9:  7
          Round 10: 6
          S c o r e: 76

Phase 3: Cooldown
100 Sit-ups [Sed-ľah]
(Time: 3:26)

Phase 4: After all
1000m Run (Time: 4:41, Average speed: 12,81 km/h, 86 Cal)
št 02.06.2016 Trening: FTII W7D3 “Sunshine in the Rain”

Phase 1: Primer
5 Rounds:
1: 500-400-300-200-100m Run
2: 5-10-15-20-25 Burpees
(Time: 13:58, Total count: 1500m Run, 75 Burpees)

Phase 2: Strength
1 Round (Activation):
4 Deadlift @60kg

5 Rounds:
4 Deadlift s pauzou pod kolenami 70%RM @85kg
Rest 90s
Poznámka: Pri dvíhaní činky zastaviš na 1-2s tesne pod kolenami a následne dokončíš ťah. Smerom dole činku položíš na zem už bez prestávky.
          1st Round: 0:00-0:30 4x@85kg
          2nd Round: 2:00-2:30 4x@85kg
          3rd Round: 4:00-4:30 4x@85kg
          4th Round: 6:00-6:30 4x@85kg
          5th Round: 8:00-8:30 4x@85kg

Phase 3: Conditioning
5 Rounds:
1: 6 Back Lunges [výpady vzad s činkou na ramenách] @50kg
2: 12 Squat @50kg
3: 100 Single Unders [preskok cez švihadlo]
Poznámka: Činku môžeš mať v stojanoch. Výpady na mieste t.j. zakročíš pravou nohou dozadu, vrátiš sa späť do stoja a následne ľavou nohou. Po 6 výpadoch, vykonáš ihneď 12 drepov. Následne 100 preskokov cez švihadlo.
(Time: 13:33)
pi 03.06.2016 Rest day
so 04.06.2016 SPARTAN RACE - SPRINT - NITRA, Slovakia - 2016

Length: 6+ km
21 Obstacles [prekážok]:
1. Across tires, 2. O-U-T, 3. 6ft. wall, 4. Across water,
5. Memory test, 6. Monkey bar, 7. Big Cargo, 8. Sandbags,
9. Multiring, 10. Balance*, 11. Rope Climb*, 12. Spear throw*,
13. A-Cargo, 14. Invert wall, 15. Across water 100m,
16. Memory test finish, 17. 8ft. wall, 18. Hercules hoist,
19. Dunk wall, 20. Barbwirecrawl low, 21. 7ft. wall
(*: 30 Penalty Burpees, Total: 90 Burpees)

Celkové poradie: 931
Poradie v kategórii: 724
Poradie Muži: 849
BIB (Štartovné Číslo): 85
Club: Bratislava
Nat.: Slovakia
Result time: 1:12:05
TEAM: 69
ne 05.06.2016 Trening: STRONGMAN s Michalom Kralikom "Lightning from Heaven"

Part A:
1650m Swimming [Plavanie] #7 (66x25m) @Prellenkirchen, Österreich

Part B: Strongman
Phase 1: Warm Up
1 Round:
10 Pull-Ups [zhyby]

Phase 2:
3 Rounds (Interval 30s/60s):
1: Trap Bar Deadlift 15x10kg. 9x30kg. 15x30kg
2: Rope Waves [kmitanie lanom] 54x. 54x. 57x
3: Bear crawl [Medvedia chodza] 25m. 25m. 26m
4: 16m Sled Rope Pulling [pritahovanie sani lanom]: @32kg.32kg.27kg
       & 16m Reverse Sled Drag [Sane vzad]: @32kg.32kg.27kg
5: Low/High Bar Prowler Push [nizky/vysoky prowler push]
         1st Round: 5m Low + 5m High + 10m Low + 10m High @20kg
         2nd Round: 15m Low + 15m High + 10m Low + 10m High @20kg
         3rd Round: 15m Low + 15m High @20kg

Strecink
po 06.06.2016 Rest day
ut 07.06.2016 Trening: FTII W8D1 “Little less”

Part A:
1500m Swimming [Plavanie] #8 (60x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer
3 Rounds:
1: 10 Air Squat
2: 5 Swing @KB16kg
(Time: 0:00 - 1:50)

3 Rounds:
1: 5 Squat 50%-55%-60%RM: @60kg. 70kg. 80kg
2: 5 Swing @KB20kg
(Time: 4:00 - 8:00)

3 Rounds:
1: 3 Squat 70%-75%-80%RM: @90kg. 100kg, 110kg
2: 5 Swing @KB24kg
(Time: 10:00 - 14:50)

Phase 2: Strength
3 Rounds:
1 Squat 90%RM: @120kg. 120kg. 125kg
Rest 120s
(Time: 5:30)

Phase 3: Conditioning
4 Rounds:
1: 10 Chin-ups [zhyby na hrazde podhmatom]
2: 10 Parallel Bar dips [Tricepsové kliky na bradlach]
3: 10 Biceps curls [Bicepsový zdvih vc stoj] @30kg. 30kg. 25kg. 25kg
4: 10 Triceps push-down w/ band [Tricepsové sťahovanie expandera]
(Time: 13:36)
st 08.06.2016 Trening: FTII W8D2 “Shield”

Part A:
1525m Swimming [Plavanie] #9 (61x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer
3 Rounds:
1 km Run [Každé kolo rýchlejšie]
Rest 2 min
        1st Round: 0,00km - 1,00km | Time: 00:00 - 06:10 (6:10) | Average speed: 9,73 km/h
                   Rest: walk 0,10m | 2 minutes | Average speed: 3 km/h
        2nd Round: 1,10km - 2,10km | Time: 08:10 - 13:06 (4:56) | Average speed: 12,16 km/h
                   Rest: walk 0,10m | 2 minutes | Average speed: 3 km/h
        3rd Round: 2,20km - 3,20km | Time: 15:06 - 19:30 (4:24) | Average speed: 13,64 km/h
                   Rest: walk 0,10m | 2 minutes | Average speed: 3 km/h
        (Total: 3,30km - Time: 21:30, 209 Cal, Average speed: 9,21 km/h)

Phase 2: Strength
10 Rounds:
1: Bench press, close grip 10-9-8-7-6-5-4-3-2-1
Chase by:
2: 10 Bent-over rows s jednoručkami {Jednoručka je paralelne s telom}
Rest 60-90s
        1st Round: Bench press 10x60kg | 10x16kg Bent-over rows
        2nd Round: Bench press 9x62,5kg | 10x16kg Bent-over rows
        3rd Round: Bench press 8x75kg | 10x16kg Bent-over rows
        4th Round: Bench press 7x85kg | 10x16kg Bent-over rows
        5th Round: Bench press 6x95kg | 10x16kg Bent-over rows
        6th Round: Bench press 5x105kg | 10x16kg Bent-over rows
        7th Round: Bench press 4x105kg | 10x16kg Bent-over rows
        8th Round: Bench press 3x105kg | 10x16kg Bent-over rows
        9th Round: Bench press 2x105kg | 10x16kg Bent-over rows
        10th Round: Bench press 1x107,5kg | 10x16kg Bent-over rows
        (Total time: 33:53)

Phase 3: Conditioning
4 Rounds:
15 Push press s jednoručkami @16kg
(Total time: 7:30)
št 09.06.2016 Trening: FTII W8D3 “Earn It”

Phase 1: Primer
5 Rounds:
1: 1min Run
2: 1min Burpees: 12.12.12.10.10
(Total: 1,2km Run | 56 Burpees)

Phase 2: Strength {Nájdi svoje maximum}
7 Rounds:
Deadlift 5-5-3-3-1-1-1
Rest 3 min
         1-2 Round: 5x Deadlift @90kg. 90kg
         3-4 Round: 3x Deadlift @100kg. 110kg
         5-7 Round: 1x Deadlift @120kg. 130kg. 135kg
         (Time: 20min)

Phase 3: Conditioning
1 Round:
1: 50 Swing @KB24kg (Time: 2:20)
2: 40 Burpees over bar (Time: 4:10)
3: 30 Push press @40kg (Time: 2:18)
4: 20 Deadlift 70%RM @95kg (Time: 2:40)
pi 10.06.2016 Rest day
so 11.06.2016 TVRĎÁK Race - Banská Bystrica, Slovakia - 2016

Length: 7km, Prevýšenie: 472m

23 Obstacles [prekážok]:
1: Roof with rope, 2: Across tires, 3: water jump, 4: under the ski lift, 5: Stone tank, 6: parallel bars, 7: Wood Log, 8: through river, 9: 5xPull-Ups, 10: 2xBalance, 11: 3xTire flip, 12: Two Walls, 13: Stairs I., 14: Stairs II., 15: Sledge Hammer Tire Push, 16: Tire rope pull, 17: Three walls, 18: under the ski lift, 19: pulling rollers, 20: cargo, 21: waterslide, 22: crawling under the grid, 23: monkey bar

Štartovné Číslo: 726
Štát: SVK
Klub: 69 ELITE
Kategória: M35/41
Poradie muži: 310.
Poradie v kategórii: 41.
Čas: 1:08:13.2
ne 12.06.2016 Trening: STRONGMAN s Robom Chorvatom "Empty Face"

Rozcvicka

Phase 1: Strongman
6 Rounds (Each round without a break):
1: 12 Push-ups on bar [kliky na stojanoch]
2: 16 Renegade Kettlebell Row @12kg DB KB [pritahy KB v kliku]
3: 12 Jump Squat [drep s vyskokom]
4: 12 Lunges with DB KB @12kg [vypady s Kettlebellmi]
5: 16m Sled Rope Pulling [pritahovanie sani lanom]: @25kg.25kg.25kg.15kg.15kg.15kg
       & 16m Forward Sled Drag [Sane vpred]: @25kg.25kg.25kg.15kg.15kg.15kg
6: 40m Prowler Push Sprint @20kg (high bar)

Phase 2: Cooldown
2 Rounds:
10 Pull-ups [zhyby]

Strecink
po 13.06.2016 Trening: FTII W9D1 “Branch”

Phase 1: Primer
AMRAP 10min:
1: 10 Burpees to target [angličák s výskokom na dotyk terču vo výške 15cm nad rukou]
2: 15 Thruster @20kg
3: 20s L-sit hold [výdrž v prednose vo vise na hrazde]
(Total: 4 Completed Rounds)

Phase 2: Strength
3 Rounds:
1: 20 Back Squat @60kg, činku počas celej doby na ramenách
2: 20 Push-ups [kliky]
Rest 30 sec
(Total Time: 9:45)

Phase 3: Conditioning
5 Rounds:
1: 5 Deadlift @100kg
2: 10 Swing @24kg KB
3: 1min. Bike
(Total Time: 13:45)

Rest 2:30

1 Bonus Round:
1min. Bike

Phase 4: Cooldown
2 Rounds:
10 Pull-Ups [Zhyby]
ut 14.06.2016 Trening: FTII W9D2 “Courage”

Phase 1: Primer
1 km Run, ľahké tempo
(Time: 5:01 | Average speed: 11,96 km/h | 76 Cal)

3 Rounds:
1: 20 Air Squat
2: 10 Push-ups
3: 5 Pull-ups
(Time: 3:47)

4 Rounds:
400m Run (postupne zrýchlovať tempo)
Rest 1:2 - Walk (prestávka trvá 2x tak dlho ako beh)
     1st 400m: 0.00-0.40km | Time: 0:00-2:03 (2:03) | Average speed: 11,71 km/h
     2nd 400m: 0.50-0.90km | Time: 4:06-5:44 (1:38) | Average speed: 14,69 km/h
     3rd 400m: 1.00-1.40km | Time: 7:44-9:15 (1:31) | Average speed: 15,82 km/h
     4th 400m: 1.50-1.90km | Time: 11:15-12:48 (1:33) | Average speed: 15,48 km/h
     (Total Time: 12:48, 154 Cal, 1.90km, Average Speed: 8,91 km/h)
(Phase 1 - Total Time: 21:25)

Phase 2: Strength
1 Round (Activation):
5 Bench press, close grip @60kg

5 Rounds:
1: Max reps Bench press, close grip @BW @80kg
2: Max reps Chin-ups w/ 2,5-5%BW @5kg [Zhyby podhmatom]
Rest 2 min
     1st Round: Bench press 13x80kg, Chin-ups 12x5kg
     2nd Round: Bench press 12x80kg, Chin-ups 12x5kg
     3rd Round: Bench press 11x80kg, Chin-ups 10x5kg
     4th Round: Bench press 10x80kg, Chin-ups 10x5kg
     5th Round: Bench press  9x80kg, Chin-ups 10x5kg
(Total Time: 31:55, Counts - Bench press: 55, Chin-ups: 54)

Phase 3: After party
300s FLR
(Time: 8:20)
st 15.06.2016 Trening: FTII W9D3 “Star”

Phase 1: Warmup
5 Rounds:
1: 10 Air squat
2: 20 Mountain climber
3: 30 Jumping jack
(Time: 4:30)

Phase 2: Strength
5 Rounds:
3 Back Squat w/ pause above knee @75%RM @95kg
Rest 2 min
     note: Drepy so zastavením nad kolenami pri ceste smerom hore po dobu 1-2s
(Time: 10:10)

Phase 3: Conditioning
AMRAP 7 min or 2 Rounds:
1: 20 Front Squat @40kg
2: 20 Push press @40kg
3: 20 Burpees over bar
     note: Činku si berieš zo zeme a nie zo stojanov.
(Total: 2 Completed Rounds, Time: 11:10)

Phase 4: After party
4 Rounds:
1: 12 Standing Biceps Cable Curl, tempo: 301, @36kg.36kg.36kg.36kg
2: 4 Neutral Grip Pull Ups [neutralne zhyby]
rest 60s
     note: Tempo pri bicepse je na 3 sekundy dole a na 1s hore
(Time: 8:23)

4 Rounds:
1: 12 Cable triceps push-down, tempo:301, @50kg.55kg.55kg.59kg
2: 4 Neutral Grip Pull Ups [neutralne zhyby]
rest 60s
     note: Tempo pri tricepsovej kladke na 3 sekundy hore a na 1s dole.
(Time: 9:05)
št 16.06.2016 Trening: STRONGMAN s Michalom Kralikom "Lasso"

Phase 1: Strongman
2 Rounds (2 reps of each exercise in each round):
1: Forward Sled Drag [Sane vpred]: 35m @60kg.60kg, 30m @60kg.60kg
2: Rope-Single Wave Backward Lunge [kmitanie lanom s vypadom vzad]: 17x.17x, 16x.13x
3: 16m Prowler Rope Pulling [pritahovanie prowlera lanom]: @35kg.@35kg, @35kg.@35kg
   & 16m Low Bar Prowler Push [nizky prowler push]: @35kg.@35kg, @35kg.@35kg
4: 30m One Arm Farmers Walk with KB @24kg.24kg, 24kg.24kg

Phase 2: Cooldown
6 Rounds:
5 Pull-ups [zhyby]

Strecink
pi 17.06.2016 Trening: "Cold Tide"

1500m Swimming [Plavanie] #10 (60x25m) @Prellenkirchen, Österreich
so 18.06.2016 Trening: "White Clouds"

1500m Swimming [Plavanie] #11 (60x25m) @Prellenkirchen, Österreich
ne 19.06.2016 Trening: INDIVIDUALNY "Midandras"

Part A:
Phase 1: Primer
5 Rounds:
1: 100 Single Unders [preskoky cez švihadlo]
2: 10 Burpees
(Time: 10:50)

Phase2: Strength
5 Rounds:
1: 10 Incline Dumbbell Bench Press 15' [Bp hh sl jr] @30kg
2: 6 Dumbbell Thrusters @16kg
(Time: 16:30)

5 Rounds:
1: 12 Seated Bent-Over Rear Delt Raise 45' [Upazovanie jr sl oh] @5kg
2: 8 Dumbbell Front Squat @22kg
(Time: 15:00)

Phase 3: Abdominal Cooldown
5 Rounds:
1: 10 Weighted crunches [Skracovacky s kotucom nh] @20kg
2: 20 Scissors [Vertical strihy]
(Time: 7:57)

1 Round:
2min Plank

Part B:
2100m Swimming [Plavanie] #12 (84x25m) @Prellenkirchen, Österreich
po 20.06.2016 Trening: FTII W10D1 “Celebration”

Phase 1: Primer
AMRAP 10min:
1: 10 Burpees to target [angličak s výskokom na dotyk terču vo výške 15cm]
2: 15 Thruster @20kg
3: 20s L-sit hold [výdrž v prednose vo vise na hrazde]
(4 Completed Rounds + 4 Burpees)

Phase 2: Conditioning
3 Rounds (21-15-9):
1: Pull-ups [zhyby]
2: Back Squat @40kg
(Time: 6:28)
Rest 5 min

3 Rounds (15-9-6):
1: Chin-ups [zhyby podhmatom]
2: Back Squat @60kg
(Time: 5:11)
Rest 5 min

3 Rounds (9-6-3):
1: Bent-over rows @70%RM [pritahy v predklone] @45kg
2: Back Squat @80kg
(Time: 4:00)

Phase 3: After Party
1 Round:
1: 50 V-ups [sklápačky]
2: 100m One (left) hand Farmers walk @KB24kg
3: 100m One (right) hand Farmers walk @KB24kg
   note: Farmárska chôdza pôjdeme iba s kettlebelom v jednej ruke a následne v druhej
(Time: 6:40)

Lahky Strecink
ut 21.06.2016 Trening: FTII W10D2 “Placeholder”

Part A:
1800m Swimming [Plavanie] #13 (72x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer (time cap. 10 min)
2km Run (Time: 9:31, Average speed: 12,61 km/h)

Phase 2: Strength
4 Rounds:
1: 8 Close grip bench press [tlak na lavičke s úchopom na šírku ramien] @70kg
Chase by:
2: 25 Push-ups [kliky]
Rest 90s
(Time: 12:56)

Phase 3: Conditioning
10 Rounds - EMOM 20min:
odd: 5 Strict press @75%RM @50kg
even: 10 Deadlift @60kg
st 22.06.2016 Trening: “Leavana”

1625m Swimming [Plavanie] #14 (65x25m) @Prellenkirchen, Österreich
št 23.06.2016 Trening: FTII W10D3 “Staccato”

Part A:
1500m Swimming [Plavanie] #15 (60x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer
Death by EMOM:
1: 3+ Burpee
Chase by:
2: 3+ Swing @24kg
       Note: Každú minútu vykonáš o jedno opakovanie viac. Posledné stihnuté kolo je tvoje skóre. Končíš keď nestihneš kolo v plnom počte opakovaní..
       1.min: 3 Burpees, 3 Swing
       2.min: 4 Burpees, 4 Swing
       3.min: 5 Burpees, 5 Swing
       4.min: 6 Burpees, 6 Swing
       5.min: 7 Burpees, 7 Swing
       6.min: 8 Burpees, 8 Swing
       7.min: 9 Burpees, 9 Swing
       8.min: 10 Burpees, 10 Swing
(Total: 8:00, 52 repetitions)
Rest 5min

Phase 2: Conditioning
EMOM 10min (80% opakovaní zo skóre Death by z fázy 1) :
1: 8 Burpee
2: 8 Swing @24kg KB
       Note: Ak máš v DeathBy skóre 10, tak pôjdeš 10*0.8=8 opakovaní na každú minútu

Phase 3: Strength
5 Rounds, For quality:
1: 2 Squat 70%RM @90kg
2: 10 T2B
3: 20 Sit-ups
(Time: 16:44)

Phase 4: After Party
1 Round:
1: 20 Pull-Ups [zhyby]
2: 20 Burpees

(Total counts - Burpees: 152, Swings: 132, Sit-ups: 100, T2B: 50, Pull-Ups: 20, Squats: 10)
pi 24.06.2016 Trening: “Arlette”

1250m Swimming [Plavanie] #16 (50x25m) @Prellenkirchen, Österreich
so 25.06.2016 Trening: “Sunripple”

Part A:
1625m Swimming [Plavanie] #17 (65x25m) @Prellenkirchen, Österreich

Part B:
5 Rounds:
8 Dumbbell Biceps Curl [Bic zdvih stoj jr]
ne 26.06.2016 Trening: "O2 Run Fest"

Part A:
2025m Swimming [Plavanie] #18 (81x25m) @Prellenkirchen, Österreich

Part B:
O2 RUN FEST 2016 - Grand prix 5 km
Miesto: Bratislava - Železná studienka
Štart: 26.06.2016 @18:10

OFICIÁLNE VÝSLEDKY:
5km Run, Celkové Poradie: 43., Čas: 0:24:57, Strata: 0:08:19
Poradie muži: 27., Poradie v kategórii (MUŽI do 39R): 20.
Priem.rýchlosť: 12,03 km/h, Tempo: 4:59.2
pretekári s lepším časom v kategórii: 61%, pretekári s horším časom v kategórii: 39%

Namerané hodnoty (Garmin Fenix 2):
Čas: 0:24:56, Vzdialenosť: 4,84 km, Kalórie: 398 Cal
Priemerné tempo: 5:09 min./km, Najlepšie tempo: 3:18 min./km
Stúpanie: 43 m, Klesanie: 38 m, Min.nadm.výška: 188 m, Max.nadm.výška: 248 m
Priemerná kadencia: 162 záb./min., Maximálna kadencia: 180 záb./min.
Priemerná dĺžka kroku: 1,20 m

Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku
1          | 4:35     |    4:35  |  1      |  15  |  0    |  4:35  |  3:23  |  168  |  180  |  1,3
2          | 5:27     |  10:02  |  1      |  19  |  0    |  5:27  |  4:42  |  162  |  170  |  1,13
3          | 5:42     |  15:44  |  1      |  7    |  7    |  5:42  |  3:47  |  160  |  164  |  1,1
4          | 5:01     |  20:45  |  1      |  0    |  18  |  5:01  |  3:18  |  160  |  168  |  1,25
5          | 4:08,7  |  24:54  |  0,84 |  0   | 12   |  4:57  |  4:11  |  162  |  174  |  1,25
Spolu  | 24:56  |  24:56  |  4,84 |  43  |  38   |  5:09  |  3:18  |  162  |  180  |  1,2
po 27.06.2016 Trening: FTII W11D1 “TicTac”

Phase 1: Primer
AMRAP 10min:
1: 10 Burpees to target [angličak s výskokom na dotyk terču vo výške 15cm]
2: 15 Thruster @20kg
3: 20s L-sit hold [výdrž v prednose vo vise na hrazde]
      Note: Po tretí krát opakujeme W9D1, W10D1 a očakáva sa opäť zlepšenie
(4 Completed Rounds + 6 Burpees)

Phase 2: Strength
5 Rounds (EMOM 20min):
1. min: 4 Squat 80%RM @100kg
2. min: 5 Strict Pull-ups w/ @5kg [zhyby so záťažou]
3. min: 12 Lunges @2x16kg DB KB
4. min: 12 Swing @24kg KB

Phase 3: After party
10 Rounds:
1: 10 Biceps curls [Bicepsovy zdvih s EZ tyčou] @25kg
2: 10 Parallel Bar dips [Tricepsové kliky na bradlach]
(Time: 28:12)
ut 28.06.2016 Trening: FTII W11D2 “Lake”

Part A:
2500m Swimming [Plavanie] #19 (100x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Primer
3 Rounds:
21-15-9 Deadlift @16kg DB KB
Chase by: 10 Burpees

3 Rounds:
21-15-9 Goblet Squat @16kg KB
Chase by: 10 Burpees

3 Rounds:
21-15-9 OH Swing @16kg KB
Chase by: 10 Burpees
(Total Time: 16:16, Burpees: 90)

Phase 2: Strength
4 Rounds:
1: 6 Close grip Bench press 70%RM @85kg
Rest 60 s
2: 6 Bent-over rows BW @70kg
Rest 60s
(Total Time: 17:30)

Phase 3: After party
1 Round:
1: 50 T2B (Time: 5:30)
2: 300s FLR (Time: 7:00)
st 29.06.2016 Trening: "Sunsprite"

1500m Swimming [Plavanie] #20 (60x25m) @Prellenkirchen, Österreich
št 30.06.2016 Trening: FTII W11D3 “Pumping Iron”

Part A:
1500m Swimming [Plavanie] #21 (60x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
1500m Run (Time: 7:14, Average speed: 12,44 km/h, 131 Cal)

Phase 2:
7 Rounds (21 Blocks - EMOM 42min - Every 2min):
1st. 2min Block:
1: 3 Close-Grip Bench press BW @80kg
2: 3 Bent-over row BW @70kg

2nd. 2min Block:
1: Chest2Deck Push-ups,max reps [kliky]: 30.20.20.20.20.20.20
2: Chin-ups, max reps [zhyby podhmatom]: 12.10.10. 9. 9. 9. 9

3rd. 2min Block:
1: 12 Strict press DB KB @12kg
2: 15 Burpees: 15.15.15.15.10.10.10

     Note: Opakuješ tri 2 minútové bloky, v každom sú 2 cviky, Celkovo 7 kôl.

(Counts - 21 Bench press, 21 Bent-over row, 150 push-ups, 68 chin-ups, 84 Strict press, 90 burpees)