SEPTEMBER 2016 TRENING
št 01.09.2016 Trening: "Torre Pedrera"

800m Swimming [Plavanie] #40 (20x40m) @Torre Pedrera, Italia
pi 02.09.2016 Trening: "Arlette"

1100m Swimming [Plavanie] #41 (44x25m) @Prellenkirchen, Österreich
so 03.09.2016 Trening: "Bibele"

Part A:
2000m Swimming [Plavanie] #42 (80x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: WOD “BARBARA”
5 Rounds For Time:
1: 20 Pull-Ups
2: 30 Push-Ups
3: 40 Sit-Ups
4: 50 Air Squats
5: 3 Minutes Rest
      Note: Time each round. Score is total time to complete the workout.
      Round #1: Time 00:00 - 05:58 (05:58)
      Round #2: Time 08:58 - 15:02 (06:04)
      Round #3: Time 18:02 - 23:58 (05:56)
      Round #4: Time 26:58 - 32:35 (05:37)
      Round #5: Time 35:35 - 42:24 (06:49)
      (Total score: 30:24)

Phase 2: Strength
5 Rounds:
1: Incline Dumbbell Bench Press 15° [Bp hh sl jr]: 10x24kg, 10x28kg, 10x30kg, 7x34kg, 10x24kg
2: 5 Neutral Grip Pull Ups [neutralne zhyby]

Phase 3: After Party
3 Rounds:
12 Triceps push-down [tricepsové sťahovanie Y kladky] @50kg
ne 04.09.2016 Trening: STRONGMAN s Michalom Kralikom "Mirabelle"

Part A:
1600m Swimming [Plavanie] #43 (64x25m) @Prellenkirchen, Österreich

Part B: STRONGMAN
6 Rounds (Interval 40s/20s):
1: Pull-Ups [zhyby]: 13.13.11.11.11.11 (Total: 70x)
2: 50 Rope waves with alternating step-back lunge [kmitanie lanom vo vypade]
3: 20m Reverse Sled Drag [Sane vzad] @37kg
4: Sledgehammer Slams @8kg [Kladivo]: 0.0.18.18.20.20
5: 20m Low Bar Prowler Push [nizky prowler push] @35kg

Strecink
po 05.09.2016 Trening: FTIII W8D1 “BLUE”

Phase 1: Primer
4 Rounds:
1: 500m Run (Tempo: 12,00-12,50 km/h)
2: 10 Goblet Squat @KB16kg
3: 10 Swing @KB16kg
      Note: Veľmi ľahké tempo
(Total Time: 13:54, 177 Cal, Distance: 2000m)

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

4 Rounds:
1: 3 Deadlift 65%RM @90kg
Chase by:
2: 20 T2B
(Time: 13:00)

1 Round (After party):
5 Deadlift @90kg

Phase 3: Conditioning
10 Rounds (20min EMOM):
1min: Farmers walk @KB2x16kg
1min: FLR
(Total Distance: 830m)

Phase 4: Cooldown
2 Rounds:
1: 10 Pull-Ups [zhyby]
2: 10 Push-Ups [kliky]

Strecink
ut 06.09.2016 Trening: FTIII W8D2 “EPIC ONE”

Opäť končíme ďalší cyklus Funkčného tela. Rozmýšlal som nad posledným tréningom a vedel som, že to musí byť niečo epické, ktoré vás preverí po všetkých stránkach na ktorých spoločne pracujeme: sila, vytrvalosť, odhodlanie.

Phase 1: Primer
6 Rounds:
1: 20m Walking Lunges
2: 20 Montain Climber
3: 20 Swing @16kg KB
(Time: 10:14)

Phase 2: Conditioning
I. 1 Round (Activation):
5 Deadlift @60kg

II. 1 Round in 1 minute (Activation):
1: 5 Deadlift @90kg
2: 5 Burpee

III. 10 Rounds (EMOM 10min: 1+2):
1: 5 Deadlift @90kg
2: 5 Burpee
(Total: 50 Deadlifts & Burpees)

IV. In 10 Minutes:
Run 2000m (Tempo: 12,00 km/h)
      Note: Cieľ je dať čo najväčšiu vzdialenosť za 10minút. Všetko nad 2km je brané ako splnený cieľ.
(Total: 167 Cal)

V. In 10 Minutes:
100 Strict Pull-up
      Note: Cieľ je stihnúť 100 zhybov za 10 minút.
(Time: 15:56 - nepodarilo sa za 10 minut)

VI.
Run 2500m (Tempo: 10,00 - 12,50 km/h)
      Note: Odbehni na záver 2,5km a poznač si svoj čas.
(Time: 13:50, Average speed: 10,84 km/h, 213 Cal)
st 07.09.2016 Trening: "Zinah"

Phase 1: WOD "HOPE FOR KENYA"
As Many Rounds as Possible in 12 minutes:
1: 50 Air Squats
2: 30 Push-Ups [Kliky]
3: 15 Pull-Ups [Zhyby]
(Total: 3 rounds + 27 reps.)

Phase 2: WOD "Xavier Cassel"
As Many Rounds as Possible in 20 minutes:
1: 20 Burpees
2: 5 Pull-ups [zhyby]
3: 10 KB swings @24kg
4: 20 Sit-ups
(Total: 5 rounds + 40 reps.)

(Total count: 177 Air Squats, 120 Burpees, 105 Sit-Ups, 90 Push-Ups, 75 Pull-ups, 60 Swings)
št 08.09.2016 Trening: "Siham"

Phase 1: WOD “LUCY”
5 Rounds for Time:
1: 5 Pull-ups
2: 10 Burpees
3: 400 Meter Run
(Total Time: 15:59, 2000m Run, 197 Cal, 50 Burpees, 25 Pull-Ups)

Phase 2: Strength I.
8 Rounds:
Bench press: 12x40kg, 10x60kg, 10x70kg, 7x80kg, 2x95kg, 2x105kg, 1x110kg, 9x80kg

Phase 3: Strength II.
4 Rounds:
Incline Bench Dumbbell Fly 30°: 10x12kg, 10x12kg, 10x16kg, 10x16kg

Phase 3: Strength III.
4 Rounds:
1: 10 Biceps curls [Bicepsový zdvih EZ vc stoj] @23kg
2: 12 Triceps push-down [tricepsové sťahovanie Y kladky] @50kg,50kg,59kg,59kg

Phase 4: Strength IV.
2 Rounds:
10 Dumbbell Biceps Hammer Curls @10kg

Phase 5: Cooldown
4 Rounds Tabata (Interval 20s/10s):
1: Bicycles Crunches
2: Scissors [Vertical strihy]
3: Heel touches [Vytacanie k pate]

Strecink
pi 09.09.2016 Rest day
so 10.09.2016 Trening: "Afdos"

3000m Swimming [Plavanie] #44 (120x25m) @Bruck an der Leitha, Österreich
ne 11.09.2016 Trening: STRONGMAN s Lubom "Miptarr"

Phase 1: Warm Up
3000m Run (Time: 14:49, 250 Cal, Average speed: 12.15 km/h)

Phase 2: Before Set
2 Rounds:
10 Pull-Ups [zhyby]

Phase 3: STRONGMAN I.
3 Rounds (Interval 30s/30s):
1: Push-Ups [kliky]: 21, 18, 18
2: Goblet Reverse Lunges Hold [Vydrz vo vypade s KB] @16kg
3: Inverted rows with bar: 10, 9, 10
4: Bear walk with leg rotation to side
5: 16m Prowler Rope Pulling [pritahovanie prowlera lanom]: @15kg, 30kg, 30kg
   & 16m Low Bar Prowler Push [nizky prowler push]: @15kg, 30kg, 30kg
6: 6 Deadlift with KB @40kg

Phase 4: STRONGMAN II.
3 Rounds:
10m Prowler push @85kg, 105kg, 105kg

Strecink
po 12.09.2016 Trening: "Artyx"

2000m Swimming [Plavanie] #45 (80x25m) @Bratislava-Petržalka, Slovakia
ut 13.09.2016 Trening: "Tulsoi"

Phase 1: Warm Up
2000m Run (Time: 10:12, 170 Cal, Average speed: 11.76 km/h)

Phase 2: Strength
5 Rounds:
1: Incline Dumbbell Bench Press 15° [Bp hh sl jr]: 12x24kg, 10x28kg, 10x30kg, 8x34kg, 5x38kg
2: 10 Burpee
(Total: 50 Burpees)

Phase 3: Conditioning
5 Rounds:
1: 10 Thrusters @40kg
2: 6 Pull-Ups
(Total Time: 12:30, 50 Thrusters, 30 Pull-Ups)

Phase 4: Cooldown
2 Rounds:
1: Strict Press: 5x40kg, 7x40kg
2: Sit-Ups: 30, 10
st 14.09.2016 Trening: "Estelle"

2000m Swimming [Plavanie] #46 (80x25m) @Bratislava-Petržalka, Slovakia
št 15.09.2016 Trening: STRONGMAN s Michalom Kralikom "Kortrix"

Phase 1: Warm Up
3 Rounds:
Pull-Ups: 10, 10, 5

Phase 2: Strongman
2 Rounds (1st Round - double exercises, 2nd Round - single exercise):
1: Bear walk (Round #1: 15m, 15m, Round #2: 15m)
2: Burpees (Round #1: 12, 14, Round #2: 10, Total: 36)
3: Prowler push (Round #1: 20m @150kg, 20m @150kg, Round #2: 20m @150kg)
4: Inverted rows with ropes (Round #1: 10, 10, Round #2: 11)
5: Lunges with KB @16kg (Round #1: 16, 17, Round #2: 14)
6: Rope Waves [kmitanie lanom] (Round #1: 16, 13, Round #2: 16)
7: Hammer stability (Round #1: 14, 15, Round #2: 14)

Phase 3: Cooldown
1 Round:
10 Pull-Ups
(Total pull-ups: 35)

Strecink
pi 16.09.2016 Trening: "Gaanke"

2000m Swimming [Plavanie] #47 (80x25m) @Bratislava-Petržalka, Slovakia
so 17.09.2016 Trening: FTIV W1D1 “Sprinkle”

Phase 1: Primer
AMRAP 10min:
1: 10 Burpee to target
2: 20s L-sit hold [výdrž v prednose vo vise na hrazde]
3: 30 Air Squat
      Note: Pomalé až stredné tempo, cieľom je zahriatie a základne rozhýbanie pomocou zakladných pohybových vzorov a aktivácia stredu tela.
(Total: 4 Rounds + 43 reps.)

Phase 2: Strength
2 Rounds (Activation):
6 Back Squat @60kg, 80kg

5 Rounds:
3 Back Squat 80%RM @102.5kg
Rest 120s
      Note: Drep pod kontrolou smerom dole, smerom hore čo najrýchlejšie.
(Total Time: 10:28)

Phase 3: Conditioning
3 Rounds:
1: 10 Lunges @DB 2x20kg
2: 5 Strict press 70%RM @45kg
3: 10 Box jump @75cm
4: 5 Strict press 70%RM @45kg
(Total Time: 8:40)

Phase 4: Afterparty
3 Rounds:
1: 10 Toes to bar
2; 10 Calf Raise w/10 Second Eccentric [výpony na lýtka v stoji]
      Note: Calf Raise: Postav sa špičkami na vyvýšenú podložku, tak aby sa pri úplnom natiahnutí lýtka päta nohy dotýkala zeme. Následne vykonaj výpon na špičky a na 10 sekúnd pomaly dole.
(Total Time: 4:30)

Phase 5: Afterparty II.
4 Rounds:
1: 6 Prone Leg Curl [Zakopavanie] @50kg
2: 6 Leg Extension [Predkopavanie] @73kg
3: 10 Seated Calf [Lytka] @77kg
(Total Time: 9:15)

Phase 6: Cooldown
20fl. Stepper (floors: 20.04, Time: 5:07, 59 Cal)
ne 18.09.2016 Trening: STRONGMAN s Adom "Estefany"

Phase 1: Warm Up
5 Rounds:
Pull-Ups: 10, 10, 5, 5, 5

Phase 2: Strongman
3 Rounds:
1: 30m Prowler push @100kg, 115kg, 115kg
2: 16m Rope Pull in Laying & Forward Sled Pulls [Sane vpred]: --, @30kg, 30kg
3: Push-Up Bar: 17x, 15x, 20x
4: Rope waves: 14x, 22x, 20x
5: 16m Reverse Sled Drag [Sane vzad] @75kg, 80kg, 60kg
6: Step-Ups: 7x, 8x, 27x
7: Plank Pike-Up Stability Ball: 8x, 7x, 9x, 8x

Phase 3: Cooldown
2 Rounds:
Pull-Ups: 10, 5
(Total Pull-Ups: 50)

Phase 4: After Party
1 Round:
1: 30 Burpee
2: 35m Low Bar Prowler Push Sprint [nizky prowler push] @10kg

Strecink
po 19.09.2016 Trening: FTIV W1D2 “Grind”

Phase 1: Primer
50 Step-in/step-out Burpees
(Time: 4:28)

Phase 2: Strength
6 Rounds:
Bench press: 8x50kg, 8x60kg, 8x70kg, 7x95kg, 6x95kg, 7x90kg
Rest 90-150s

Phase 3: Conditioning
1 Round:
6 Deadlift @60kg

4 Rounds:
1: 3 Deadlift 65%RM @90kg
2: 6 Pull-up
3: 3 Deadlift 65%RM @90kg
4: 6 KB Swing @24kg
      Note: Mŕtvy ťah vykonať dynamicky t.j smerom hore sa snažiť o maximálne zrýchlenie.
(Time: 7:02)

Phase 4: After party
4 Rounds:
1: 10 Lateral Delt Raise [Upažovanie v stoji] @6kg
2: 10 Rear Delft Fly [rozpažovanie v predklone] @8kg
      Note: Doplnkový blok na ramená. Upažovanie v stoji a rozpažovanie v predklone s jednoručkami. Oba cviky vykonajte s dôrazom na kvalitu a nie čo najťažšie jednoručky.

Phase 5: Cooldown
3 Rounds:
Dumbbell Strict Press: 12x8kg, 10x16kg, 6x22kg
ut 20.09.2016 Trening: STRONGMAN s Adom "Saffreen"

Phase 1: Warm Up
2 Rounds:
Pull-Ups: 10, 10

Phase 2: Strongman
4 Rounds:
1: Sledgehammer Slams @8kg [Kladivo]: 16x, 17x, 20x, 20x
2: 35m Low Bar Prowler Push [nizky prowler push]: @55kg, 55kg, 55kg, 55kg
3: 16m Sled Rope Pulling [pritahovanie sani lanom] @37kg, 42kg, 42kg, 37kg
    + Forward Sled Pulls [Sane vpred] @37kg, 42kg, 42kg, 37kg
4: Rope waves: 36x, 40x, 41x, 34x

Phase 3: Cooldown
1 Round:
30 Burpee (Time: 2:40)

Phase 4: After Party
3 Rounds:
Pull-Ups: 10, 5, 5
(Total Pull-Ups: 40)

Strecink
st 21.09.2016 Trening: "Deecee"

1650m Swimming [Plavanie] #48 (66x25m) @Bratislava-Petržalka, Slovakia
št 22.09.2016 Trening: FTIV W1D3 “Pixie”

Phase 1: Primer
5 Rounds:
1: 10 KB Swing @20kg
2: 10 Mountain Climber
3: 10 Air Squats
(Time: 4:00)

Phase 2: Strength
1 Round (Activation):
6 Back Squat @60kg

12 Rounds:
3 Back Squat 65%RM @85kg
Rest 60s
      Note: Vykonanie drepov by malo byť čo najviac dynamické smerom hore. Váha bude pocitovo ľahká a nesnažte si priložiť.
(Time: 15:45)

Phase 3: Conditioning
1 Round (Activation):
3 Strict Press 80%RM @50kg

6 Rounds:
1: 3 Strict Press 80%RM @50kg
2: 6 Burpee over Bar
3: 9 T2B
      Note: Činku na tlaky v stoji si budete brať zo zeme.
(Time: 11:15)

Phase 4: After party
3 Rounds:
1: 10 Biceps Curls @25kg
2: 10 Parallel Dips @15kg
      Note: Záťaž si zvoliť tak aby ste boli schopní vykonať daný počet opakovaní technicky správne.
(Time: 8:35)

Strecink
pi 23.09.2016 Trening: "Draca"

Phase 1: Conditioning
4 Rounds:
1: 1km Run (10 - 13 km/h)
2: 40 Burpee
(Total Time: 35:40, 368 Cal, Distance: 4km, 160 Burpees)

Phase 2: Cooldown
5 Rounds:
Chin-Ups: 10, 5, 5, 5, 5 (Total: 30)
so 24.09.2016 Trening: "Karise"

Part A: Hiking
Weinbauregion Carnuntum, Kellergasse Prellenkirchen (Österreich)
Vzdialenosť: 4,44 km | Priemerná rýchlosť: 2,6 km/h | Kalórie: 259 Cal
Čas: 1:43:50 | Prevýš.: 122 m | Teplota: 22,2 °C

Part B:
1650m Swimming [Plavanie] #49 (66x25m) @Bratislava-Petržalka, Slovakia
ne 25.09.2016 Hiking: "Haller Mauern, Ennstaler Alpen" (Steiermark, Österreich)

Zdolané vrcholy:
- Admonter Warte (1804m)
- Mittagskogel (2041m)
- Natterriegel (2065m)

Chaty:
- Admonter Haus (1723m)
- Grabneralmhaus (1391m)

Sumár: Vzdialenosť: 16,96 km  |  Priemerná rýchlosť: 2,5 km/h  |  Kalórie: 993 Cal
Celkový čas: 7:45:52  |  Prevýš.: 1.304 m  |  Priemerná teplota: 23,8 °C  |  Minimálna nadm/v: 882 m  |  Maximálna nadm/v: 2.065 m
po 26.09.2016 Trening: "Amelise"

1700m Swimming [Plavanie] #50 (68x25m) @Bratislava-Petržalka, Slovakia
ut 27.09.2016 Trening: FTIV W2D1 “Mascara”

Primer 1: Primer
4 Rounds:
1: 10 Burpee to target
2: 20s L-sit hold [výdrž v prednose vo vise na hrazde]
3: 30 Air Squat
      Note: Pomalé až stredné tempo, cieľom je zahriatie a základne rozhýbanie pomocou zakladných pohybových vzorov a aktivácia stredu tela.
(Time: 8:48)

Phase 2: Strength
2 Rounds (Activation):
3 Deadlift @60kg, 90kg

6 Rounds:
3 Deadlift 80%RM @110kg
Rest 120s
      Note: Snaž sa vykonať drep pod kontrolou smerom dole a smerom hore čo najrýchlejšie.
(Time: 11:20)

Phase 3: Conditioning
10 Rounds:
1: 3 Strict press 65%RM @45kg
2: 5 Pull-up
3: 10 Push-ups
(Time: 13:35)

Phase 4: Afterparty
3 Rounds:
12 Toes to bar
Rest 60s
(Time: 4:08)

3 Rounds:
10 Seated Calf Raise w/10 Second Eccentric [výpony na lýtka v sede] @35kg
Rest 90s
st 28.09.2016 Trening: "Amelix"

Phase 1: Warm Up
1200m Run/Jog (Time: 8:32, Average speed: 8.44km/h, 5% Incline, 58m Climbed, 125 Cal)

Phase 2: Strength I
4 Rounds:
1: Incline Dumbbell Bench Press 15° [Bp hh sl jr]: 10x24kg, 10x26kg, 10x30kg, 6x38kg
2: Chin-Ups: 5, 5, 5, 10 (Total: 25)

3 Rounds:
Incline Bench Press 45°: 10x50kg, 8x60kg, 8x60kg

Phase 3: Strength II
8 Rounds:
16m Prowler Rope Pulling [pritahovanie prowlera lanom]
      Round #1-8: @15kg, 30kg, 30kg, 30kg, 35kg, 35kg, 43kg, 48kg

Phase 4: Conditioning
12 Rounds (Interval 30s/20s):
Sledgehammer Slams @8kg [Kladivo]
      Round #1-6 (over sholder): 14R, 14L, 14R, 14L, 14R, 14L
      Round #7-12 (straight): 19R, 18L, 18R, 18L, 18R, 18L
(Total: 193x, R: Right hand, L: left hand)

Phase 5: Cooldown
4 Rounds (Tabata 8 Rounds, Interval 20s/10s):
1: Scissors [Vertical strihy]
2: Crunches [Priame skracovacky]
št 29.09.2016 Trening: FTIV W2D2 “Razorblade”

Phase 1: Primer
Death by for 10min [death by v dĺžke trvania 10 minút]:
1: 3+ Swing @KB20kg
2: 3+ Burpee
      Note: Dead by je systém, kedy každu ďalšiu minútu pridáme 1 opakovanie až pokiaľ “neumreme” t.j. nie sme schopní vykonať potrebný počet opakovaní.
       1. min.:  3 Swing & 3 Burpee
       2. min.:  4 Swing & 4 Burpee
       3. min.:  5 Swing & 5 Burpee
       4. min.:  6 Swing & 6 Burpee
       5. min.:  7 Swing & 7 Burpee
       6. min.:  8 Swing & 8 Burpee
       7. min.:  9 Swing & 9 Burpee
       8. min.: 10 Swing & 10 Burpee
       9. min.: 11 Swing & 11 Burpee
      10. min.: 12 Swing & 12 Burpee
(Total: 75 Swings & Burpees in 10 minutes)

Phase 2: Strength
2 Rounds (Activation):
6 Back Squat @60kg, 70kg

5 Rounds:
8 Back Squat 70%RM @90kg
Rest 90s
      Round #1: 0:00-0:46 Back Squat 8x90kg
      Round #2: 2:16-2:57 Back Squat 8x90kg
      Round #3: 4:27-5:07 Back Squat 8x90kg
      Round #4: 6:37-7:23 Back Squat 8x90kg
      Round #5: 8:53-9:41 Back Squat 8x90kg

1 Round (Activation):
6 Bench Press @60kg

5 Rounds:
2-3 Bench Press 80%RM @100kg
Rest 120s
      Round #1: 0:00-0:30 Bench Press 2x100
      Round #2: 2:30-3:00 Bench Press 2x100
      Round #3: 5:00-5:30 Bench Press 2x100
      Round #4: 7:30-8:00 Bench Press 2x100
      Round #5: 10:00-10:30 Bench Press 3x100

Phase 3: Conditioning
10 Rounds:
1: 10 Bent-over row 60%BW @45kg
2: 10 Parallel Dips
(Time: 16:40)

Phase 4: After party
2 Rounds:
10 Strict Press @45kg
pi 30.09.2016 Trening: FTIV W2D3 “Ouigi”

Phase 1: Primer (Fast Finish)
20min Run
(Distance: 3400m, Average speed: 10.20 km/h, 281 Cal)

Phase 2: Strength
2 Rounds (Activation):
8 Deadlift @60kg

4 Rounds:
5 Deadlift 80%RM @110kg
Rest 90s
      Note: Sústreď sa na techniku, dobrý bracing - vyplnenie brušnej dutiny vzduchom - vyztuženie, pohyb smerom hore sa snažiť vykonať zrýchlene.
(Time: 7:00)

Phase 3: Conditioning
AMRAP 8min:
1: 8 T2B
2: 8 Step-Up with KB @12kg
3: 8 DB Shoulder Press @12kg DBKB
      Note: Stredne rýchle tempo, ide nám hlavne o kvalitu pohybu.
(Total: 4 Rounds + 14 reps.)