OKTOBER 2016 TRENING
so 01.10.2016 Trening: "Waxriegel"

Part A: Hiking
Waxriegel (1888m), S c h n e e b e r g, Niederösterreich, Österreich
Vzdialenosť: 18,85 km  |  Priemerná rýchlosť: 3,1 km/h  |  Kalórie: 1.115 Cal  |  Čas: 6:30:28
Stúpanie: 1.255 m  |  Klesanie: 1.243 m  |  Minimálna n.v.: 746 m  |  Maximálna n.v.: 1.888 m  |  Priemerná teplota: 20,7 °C

Part B:
1500m Swimming [Plavanie] #51 (60x25m) @Bratislava-Petržalka, Slovakia
ne 02.10.2016 Trening: Strongman s Michalom Kralikom "Julisa"

Phase 1: Warm-Up
6 Rounds:
5 Pull-Ups

Phase 2: STRONGMAN
2 Rounds (1st: double, 2nd: single):
1: Hammer rotation [otacanie kladivom okolo ramena]: 10, 9 | 10
2: Sled Rope Pulling [pritahovanie sani lanom]: 16m @35kg, 16m @46kg | 16m @61kg
3: Push-Ups [kliky]: 19, 19 | 40
4: Prowler Push [vysoky prowler push]: 16m @116kg, 16m @116kg | 25m @116kg
5: One arm KB row [Príťahy KB]: 14 @16kg, 14 @16kg | 20 @16kg

Phase 3: Afterparty
2 Rounds:
10 Pull-Ups
(Total: 50 Pull-Ups)

Strecink
po 03.10.2016 Trening: FTIV W3D1 “Throwdown”

Primer 1: Primer
8 Rounds:
1: 5 Burpee to target
2: 10s L-sit hold
3: 15 Air Squat
      Note: Zmenšením počtu opakovaní na kolo - výraznejšie rýchle tempo oproti W2D1 a W1D1.
(Time: 9:31)

Phase 2: Strength
2 Rounds (Activation):
6 Back Squat: @50kg, @80kg

5 Rounds:
2 Back Squat 85%RM @105kg
Rest 120s
(Time: 9:50)

Phase 3: Conditioning
6 Rounds:
1: 2 Strict Press 75%RM @50kg
2: 7 Pull-up
3: 10 OH Lunges [Výpady s kotúčom nad hlavou] @20kg
(Time: 11:20)

Phase 4: Maximal Strength
4 Rounds:
Strict Press: 1x60kg, 1x70kg*, 1x70kg*, 5x50kg
(*: PB)

Phase 5: Afterparty
3 Rounds:
1: 12 Seated Calf Raise w/10 Second Eccentric @20kg
2: 10 V-up [sklapacky]
ut 04.10.2016 Trening: Strongman s Adom "Emilisa"

Phase 1: Warm-Up
2000m Run (Time: 10:46, Average speed: 11.15 km/h, 165 Cal)

1 Round:
10 Pull-Ups

Phase 2: STRONGMAN
3 Rounds (Interval 25s/35s):
1: Ball Plank
2: Sledgehammer Slams [Kladivo]: 21x, 21x, 24x
3: 35m Low Bar Prowler Push [nizky prowler push] @35kg
4: 16m Rope Pull in Laying & Forward Sled Pulls [Sane vpred]: @20kg, @25kg, @25kg
5: 45 Rope waves
6: Reverse Sled Drag [Sane vzad]: 25m @30kg, 25m @40kg, 35m @ 40kg
7: Plank Pike-Up Stability Ball: 6x, 6x, 9x

Phase 3: Bonus Conditioning
4 Rounds:
      Round #1: 35m Low Bar Prowler Push [nizky prowler push] @65kg
      Round #2: 70m Prowler Push Sprint @15kg
      Round #3: 35m Prowler Push @50kg
      Round #4: 35m Prowler Push @50kg

Strecink
st 05.10.2016 Trening: FTIV W3D2 “Kaliber”

Phase 1: Primer
2,5km Run
      Note: Ľahký beh na páse na zahriatie.
(Time: 14:22, Average speed: 10.44 km/h, 211 Cal)

Phase 2: Strength
4 Rounds (Activation):
Bench Press: 10 @50kg, 10 @50kg, 5 @80kg, 5 @80kg

5 Rounds:
3 Bench Press 80%RM @100kg
Rest 120s
(Time: 10:16)

Phase 3: Conditioning
2 Rounds (Activation):
6 Deadlift: @50kg, @70kg

6 Rounds:
1: 2 Deadlift 70%RM @100kg
2: 10 T2B
(Time: 10:00)

Phase 4: After party
3 Rounds:
1. 8 Biceps EZ bar Curl: @25kg, @25kg, @25kg
      Rest 60s
2. 8 Triceps Cable Pushdown: @64kg, @68kg, @68kg
      Rest 60s
(Time: 7:55)

3 Rounds:
1. 8 Lateral Delt Raise [upazovanie v stoji]: @8kg, @10kg, @10kg
      Rest 60s
2. 8 Rear Delt Fly [upazovanie v predklone na zadne delty]: @10kg, @12kg, @12kg
      Rest 60s
(Time: 7:40)

3 Rounds:
12 Biceps dumbbell hammer curl @12kg
Rest 60s
št 06.10.2016 Trening: "Sarina"

Phase 1: Warm-Up
2000m Run
(Time: 10:21, Average speed: 11.59 km/h, 168 Cal)

Phase 2: Strong I.
9 Rounds:
16m Prowler Rope Pulling [pritahovanie prowlera lanom]
   & 16m Low Bar Prowler Push [nizky prowler push]
      Round #1: @20kg, 1min Work, Rest 2min
      Round #2: @20kg, 1min Work, Rest 2min
      Round #3: @20kg, 1min Work, Rest 2min
      Round #4: @25kg, 1min Work, Rest 2min
      Round #5: @30kg, 1min Work, Rest 3min
      Round #6: @35kg, 1min Work, Rest 3min
      Round #7: @40kg, 1min Work, Rest 3min
      Round #8: @45kg, 2min Work, Rest 4min
      Round #9: @50kg, 2min Work, Total time: 32min

Phase 3: Strong II.
4 Rounds:
25m Prowler push @115kg
(Time: 10min)

Phase 4: Strength
4 Rounds:
1: Incline Dumbbell Bench Press 15° [Bp hh sl jr]: 10x26kg, 10x30kg, 8x34kg, 10x30kg
2: 5 Neutral Grip Pull Ups [neutralne zhyby]
(Time: 17min)

Phase 5: Cooldown
4 Rounds Tabata (Interval 20s/10s):
1: Bicycles Crunches
2: Russian Twist With a Dumbbell @8kg
pi 07.10.2016 Trening: FTIV W3D3 “Stomp”

Phase 1: Primer
Fast Finish
20min Run
(Distance: 3.68km, Average speed: 11.04 km/h, 306 Cal)

Phase 2: Strength
2 Rounds (Activation):
6 Back Squat @50kg, @60kg

12 Rounds:
2 Back Squat 70%RM @90kg
Rest 90s
(Total Time: 21:00, Total reps.: 24x90kg)

Phase 3: Conditioning
4 Rounds:
1: 10 DB Shoulder press [tlaky s jr v stoji] @12kg
2: 10 Push-up w/ deficit [kliky na stojanoch]
3: 10 Bent-over row 70%BW [veslo v predklone] @55kg
(Total Time: 8:06)

Phase 4: Cooldown
30 Burpees (Time: 1:30)

Strecink
so 08.10.2016 Trening: "White Cindarella"

Phase 1: WOD "Royal Dagger"
1 Round on Time:
1: 100 Kettlebell Swings @24kg
2: 400m Run
3: 100 Barbell Thrusters @20kg
4: 400m Run
5: 80 Burpees
6: 400m Run
7: 100 Barbell Thrusters @20kg
8: 400m Run
9: 100 Kettlebell Swings @24kg
      Round #1: 00:00 - 05:01 (05:01)
      Round #2: 05:01 - 07:55 (02:54), Av.speed: 8.28 km/h
      Round #3: 07:55 - 17:40 (09:45)
      Round #4: 17:40 - 20:30 (02:50), Av.speed: 8.47 km/h
      Round #5: 20:30 - 29:00 (08:30)
      Round #6: 29:00 - 31:45 (02:45), Av.speed: 8.73 km/h
      Round #7: 31:45 - 40:55 (09:10)
      Round #8: 40:55 - 43:38 (02:43), Av.speed: 8.83 km/h
      Round #9: 43:38 - 49:15 (05:37)
(Total Time: 49:15, 200 Thrusters, 200 Swings, 80 Burpees, 1600m Run)
ne 09.10.2016 Trening: "Orange Woods"

Part A: Hiking

Kamzík, Bratislava, S l o v e n s k o
Vzdialenosť: 9,38 km  |  Priemerná rýchlosť: 3,6 km/h  |  Kalórie: 553 Cal  |  Celkový čas: 2:58:03
Stúpanie: 316 m  |  Klesanie: 285 m  |  Minimálna n.v.: 76 m  |  Maximálna n.v.: 402 m  |  Teplota: 12,2 °C

Part B: STRONGMAN s Lubom

Phase 1: Warm-Up
5 Rounds:
Pull-Ups: 10x, 10x, 5x, 5x, 10x (Total: 40x)

Phase 2: Strongman
3 Rounds:
1: Corner Barbell Squat/Press @30kg: 6x, 6x, 9x
2: TRX Inverted Row: 9x, 9x, 9x
3: Plank with moving feets: 7x, 7x, 9x

3 Rounds:
1: 20m Low Bar Prowler Push [nizky prowler push] @60kg, @83kg, @83kg
2: Push-Ups [kliky]: 19x, 15x, 15x
3: Bridge With Marching: 17x, 16x, 17x

3 Rounds:
15m Prowler Push Sprint @20kg
      Round #1: 4 times
      Round #2: 2 times
      Round #3: 1 time
(Total: 7x15m @20kg)

Strecink
po 10.10.2016 Trening: "Oceane"

1500m Swimming [Plavanie] #52 (60x25m) @Bratislava-Petržalka, Slovakia
ut 11.10.2016 Trening: FTIV W4D1 “Demonic”

Phase 1: Primer
2 Rounds:
      AMRAP 5min:
      1: 5 Burpee to target
      2: 10s L-sit hold
      3: 15 Air Squat
Rest 5 min between rounds
      Note: V prvej 5-minutovke stredené tempo Následna 5 min na plný plyn. Cieľom je poraziť sám seba z prvej časti.
(1st Round: 4 Rounds + 5 reps., 2nd Round: 4 Rounds + 20 reps.)

Phase 2: Strength
8 Rounds:
Deadlift
Rest 120s
      Round #1-3: 6 Deadlift @60kg, @70kg, @90kg
      Round #4-8: 2 Deadlift 85%RM @120kg
(Time: 16:10)

Phase 3: Conditioning
4 Rounds:
1: 15 Step-Up with KB @16kg
2: 15 Pull-up
(Time: 13:50)

Phase 4: Strong
6 Rounds:
Prowler Push
      Round #1: 25m Low Bar Prowler Push @50kg
      Round #2: 25m Prowler Push @50kg
      Round #3: 25m Low Bar Prowler Push @60kg
      Round #4: 25m Prowler Push @60kg
      Round #5: 25m Low Bar Prowler Push @70kg
      Round #6: 25m Prowler Push @70kg
(Time: 13:00)

Phase 5: Afterparty
3 Rounds:
1: 12 V-up [sklapacky]
2: 10 Seated Calf Raise w/10 Second Eccentric @15kg
st 12.10.2016 Trening: FTIV W4D2 “Isolation”

Phase 1: Primer
10min Easy Run
(Time: 10:06, Distance: 2 km, Average speed: 11.88 km/h, 166 Cal)

Phase 2: Strength
6 Rounds:
10 Back Squat
Rest 90s
      Round #1-3: 10 Back Squat @60kg, @70kg, @70kg
      Round #4-6: 10 Back Squat 70%RM @90kg
(Time: 15:06)

6 Rounds:
Bench Press
Rest 120s
      Round #1: 6 Bench Press @60kg
      Round #2-3: 4 Bench Press @80kg
      Round #4-6: 2 Bench Press 85%RM @105kg
(Time: 13:44)

Phase 3: Conditioning
10 Rounds:
1: 5 Pull-up
2: 10 Push-up
3: 15 Air Squat
(Time: 14:00)

Phase 4: Afterparty
5 Rounds (Tabata Interval 20s/10s):
1: Crunches [Priame skracovacky]
2: Scissors [Vertical strihy]
št 13.10.2016 Trening: "Age"

1000m Swimming [Plavanie] #53 (40x25m) @Bratislava-Petržalka, Slovakia
pi 14.10.2016 Trening: FTIV W4D3 “Lust”

Phase 1: Primer
12min Run (Distance: 2.20km, Average speed: 11 km/h, 188 Cal)
3min Walk (Distance: 150m, Average speed: 3 km/h)

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

3 Rounds:
1: 10 Unbroken Deadlift, 70%RM @100kg
2: 15 T2B
Rest 90s
      Note: Mŕtvy ťah je unbroken. Ak nedokončíš 10 op., poznač si koľko si vykonal. Po každej sérii 15 T2B, tu môžeš aj deliť.
      Round #1: 10xDL, Round #2: 7xDL, Round #3: 10xDL
(Total Time: 11:11)

1 Round (Bonus):
5 Deadlift @100kg
(Total Deadlifts: 12x60kg, 32x100kg)

Phase 3: Conditioning
10 Rounds (Every 30s):
3 Strict Press 70%RM @50kg

Rest 60s
Max Reps Strict Press in 60s 70%RM @50kg
      Note: Začneš 10x 30s, kde v každom 30s bloku vykonáš 3 Strict Press. Po 10. kole máš 1 minútu pauzu. Následne ideš celú 1 minútu a snažíš sa dosiahnuť čo najviac opakovaní.
      Max Reps: 7x
(Total Strict Press: 37x50kg)

Phase 4: After party
5 Rounds:
1: 8 Biceps Curls with EZ bar @25kg
2: 8 Triceps push-down [tricepsové sťahovanie Y kladky] @50kg
3: 8 Lateral Delt Raise [Upažovanie v stoji] @8kg
4: 8 Rear Delft Fly [rozpažovanie v predklone] @12kg
5: 20m Farmer’s Walk @2xKB24kg
(Time: 16:15)

Phase 5: Cooldown
1 Round:
15 Parallel Bar dips [Tricepsové kliky na bradlach]
so 15.10.2016 Trening: "Sprite"

Phase 1: Primer
4 Rounds (30-20-10-5x):
1: KB swings @20kg
2: Burpees
(Time: 9:05)

Phase 2: Strength I
4 Rounds:
1: 10 Incline Dumbbell Bench Press 15° [Bp hh sl jr] @24kg, @28kg, @34kg, @34kg
2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
(Total Time: 14:10, Pull-Ups: 28x)

Phase 3: Strength II
3 Rounds:
1: Seated Cable Chest Fly [Rozpažovanie Freedom]: 10x23kg, 10x27kg, 8x32kg
2: 12 Standing Cable Crossover Rear Delt Fly [Zadne delty v stoji] @14kg
(Time: 7:30)

Phase 4: Strong
3 Rounds:
1: 70m Overhead Rope Carry
2: 30 Sledgehammer Slams [Kladivo]
(Time: 11:15)

Phase 5: Conditioning
2 Rounds:
1: 20 Hanging Side-to-Side Knees
2: 100 Single Under

Phase 6: Cooldown
1 Round:
45s Chin-up Hold
ne 16.10.2016 Trening: "Augl"

Part A: Hiking
Location: Auglarm (Hainburg an der Donau / Wolfsthal, Österreich)
Vzdialenosť: 6,41 km  |  Priemerná rýchlosť: 3,2 km/h  |  Kalórie: 376 Cal
Čas: 2:01:54  |  Prevýš.: 23 m  |  Priemerná teplota: 17,8 °C

Part B: STRONGMAN s Adom
Phase 1: Strong
4 Rounds (Interval 30s/15s):
1: 35m Prowler Push [vysoky prowler push] @40kg, @40kg, @40kg, @50kg
2: Sledgehammer Slams [Kladivo]: 21x, 23x, 25x, 27x
3: 16m Sled Rope Pulling [pritahovanie sani lanom] @20kg, @20kg, @25kg, @30kg
    + Forward Sled Pulls [Sane vpred] @20kg, @20kg, @25kg, @30kg
4: Push-up w/ deficit [kliky na stojanoch]: 14x, 14x, 18x, 14x
5: 35m Overhead Rope Carry [nesenie hrubeho lana nad hlavou]
6: 16m Reverse Sled Drag [Sane vzad] @40kg, @40kg, @40kg, @50kg
7: Seated BOSU Balance

Phase 2: Afterparty
1 Round:
12 Pull-Ups

Strecink
po 17.10.2016 Trening: "Amethystina"

1500m Swimming [Plavanie] #54 (60x25m) @Bratislava-Petržalka, Slovakia
ut 18.10.2016 Trening: STRONGMAN s Adom "Irrorata"

Phase 1: Warm-Up
2000m Run (Time: 11:03, Average speed: 10.86 km/h)
200m Walk (Time: 3:00, Average speed: 4 km/h, Total: 174 Cal)

2 Rounds:
Pull-Ups [zhyby]: 12x, 8x (Total: 20x)

Phase 2: Strong
3 Double Rounds (Interval 20s/10s):
1: 35m Overhead Rope Carry [nesenie hrubeho lana nad hlavou]
      Rounds: 35m | 35m, 35m | 35m, 35m
2: 16m Reverse Sled Drag [Sane vzad]
      Rounds: @40kg, @40kg | @40kg, @40kg | @40kg, @40kg
3: Seated BOSU Balance
      Rounds: 30s | 30s | 30s
4: 35m Prowler Push [vysoky prowler push]
      Rounds: @30kg, @30kg | @30kg, @30kg | @30kg, @30kg
5: Sledgehammer Slams [Kladivo]
      Rounds: 15x, 15x | 12x, 14x | 12x, 12x
6: 16m Lying Sled Rope Pulling [pritahovanie sani lanom v lahu]
    + Forward Sled Pulls [Sane vpred]
      Rounds: @15kg | @15kg | @10kg
7: Push-up w/ deficit [kliky na stojanoch]
      Rounds: 9x, 9x | 9x, 9x | 9x, 9x

Phase 3: Afterparty
4 Rounds:
35m Prowler Push [vysoky prowler push]
      Rounds: @30kg, @50kg, @50kg, @30kg

Strecink
st 19.10.2016 Trening: FTIV W5D1 “Leech”

Phase 1: Primer
1km Easy Run (Time: 4:50, Average speed: 12.41 km/h, 84 Cal)

10 Rounds:
10-9-8-7-6-5-4-3-2-1 Air Squat
1-2-3-4-5-6-7-8-9-10 Burpee
(Time: 6:08, 55 reps. of each)

Phase 2: Strength
8 Rounds:
Squat
Rest 120s
      Round #1: 6 Squat @50kg^
      Round #2: 6 Squat @70kg^
      Round #3: 4 Squat @90kg^
      Round #4: 2 Squat 90%RM @115kg*
      Round #5: 1 Squat 92.5%RM @120kg*
      Round #6: 1 Squat 95%RM @122.5kg*
      Round #7: Max (8) Squat 80%RM @102.5kg~
      Round #8: Max (6) Squat 80%RM @102.5kg~
(Time: 18:50)
      Note: Rozcvičovacie série (^), pracovna hmotnost (*), Posledná seria (~) je na testovanie progresu - max počet opakovaní do zlyhania.

Phase 3: Conditioning
3 Rounds:
1: 10 Lunges [vypady] @DB2x20kg
2: 5 Strict press 70%RM @45kg
3: 10 Box jump [vyskok na bednu] @50cm
4: 5 Strict press 70%RM @45kg
      Note: Opakuj kondičnú časť z W1D1 – rovnaká hmotnosť, porovnaj svoj čas (8:40)
(Time: 7:42)

Phase 4: Afterparty
3 Rounds:
1: 12 Calf Raise w/10 Second Eccentric, 60%BW [výpony na lýtka v stoji] @45kg
2: 12 Toes to bar
      Note: Činku pri vyponoch maj položenú na ramenách.

Phase 5: Cooldown
1km Run/Jog, 5% Incline (Time: 6:17, Average speed: 9.55 km/h, 49m Climbed, 100 Cal)
št 20.10.2016 Trening: FTIV W5D2 “Puller”

Phase 1: Primer
10 Rounds:
1: 5 Burpees
2: 10 Lunges
3: 5 T2B
      Note: Sústredenie sa na plný rozsah pohybu pod kontrolou, stredné tempo.
(Time: 12:45)

Phase 2: Strength
9 Rounds:
Bench press
Rest 90s
      Round #1: 10 Bench press @60kg
      Round #2: 10 Bench press @60kg
      Round #3: 6 Bench press @80kg
      Round #4: 2 Bench press 75%RM @95kg
      Round #5: 2 Bench press 75%RM @95kg
      Round #6: 2 Bench press 75%RM @95kg
      Round #7: 2 Bench press 75%RM @95kg
      Round #8: 4 Bench press 75%RM @95kg
      Round #9: 5 Bench press 75%RM @95kg
(Time: 16:16)

Phase 3: Conditioning
8 Rounds (21-18-15-12-9-6-3-1):
1: Swing @KB20kg
2: Hang Clean High Pull @35kg
(Time: 16:30, 85 reps. of each)

Strecink
pi 21.10.2016 Trening: FTIV W5D3 “Scars”

Phase 1: Primer
12min Run (Distance: 2.26km, Average speed: 11.30 km/h)
3min Walk (Distance: 200m, Average speed: 4 km/h, Total: 196 Cal)

Phase 2: Strength
12 Rounds:
Back Squat
Rest 90s
      Round #1-4:  6 Squat @60kg
      Round #5-12: 3 Squat 65%RM @85kg
(Time: 19:58, Total: 24x60kg & 24x85kg)

Phase 3: Conditioning
5 Rounds:
1: 10 T2B
2: 10 Box Jump @50cm
3: 10 Strict Press @40kg
(Time: 15:00, 50 reps. of each)

Phase 4: Afterparty
3 Rounds:
Strict Press
      Round #1: 3 Strict Press @50kg
      Round #2: 2 Strict Press @60kg
      Round #3: 5 Strict Press @50kg

2 Rounds:
10 Pull-Ups [zhyby]

Strecink
so 22.10.2016 Light Hiking

trasa: Hájovňa -> Nábrežný vrch -> Líščia stráň -> Zlatý roh -> Dolné koruny
neďaleko: Bratislava-Devín, Slovensko
Vzdialenosť: 7,74 km  |  Priemerná rýchlosť: 3,0 km/h  |  Kalórie: 455 Cal
Čas: 2:36:05  |  Stúpanie: 297 m  |  Klesanie: 287 m  |  Priemerná teplota: 12,2 °C
ne 23.10.2016 Trening: "Kelpie"

Phase 1: Primer
2km Run (Time: 11:47, Average speed: 10.18 km/h, 167 Cal)
30 Burpee Pull-Up [anglicak so zhybom] (Time: 4:48)

Phase 2: Strength I
4 Rounds:
1: Incline Dumbbell Bench Press 15° [Bp hh sl jr] 12 @24kg, 12 @28kg, 8 @34kg, 8 @34kg
2: Neutral (Wide Neutral*) Grip Pull Ups: 5, 5, 5*, 5*
(Time: 13:05)

Phase 3: Strength II
3 Rounds:
1: 12 Standing Cable Crossover Fly @27kg
2: 10 Seated low cable row [veslovanie v sede] @50kg
(Time: 8:20)

Phase 4: Strength III
2 Rounds:
1: 15 Seated Lateral Wide Pulldown @50kg
2: 10 Leverage Shrug [pakovy trapez] @150kg

Phase 5: Afterparty
4 Rounds (Tabata Interval 20s/10s):
1: 12 Crunches [Priame skracovacky]
2: 18 Scissors [Vertical strihy]

1 Bonus Round:
Plank (Time: 1:15)
po 24.10.2016 Trening: "Madia"

1600m Swimming [Plavanie] #55 (64x25m) @Bratislava-Petržalka, Slovakia
ut 25.10.2016 Trening: FTIV W6D1 “Liftery”

Phase 1: Primer
5 Rounds:
1: 5 Deadlift @40kg
2: 10 Burpee to target @12cm, first 5 step-in/step-out
3: 20s L-sit hold
      Note: Kľudné tempo, kvalita a plný rozsah pohybu sú základom.
(Time: 10:18)

Phase 2: Strength, retest
9 Rounds:
Deadlift
Rest 120s
      Round #1: 6 Deadlift @60kg^
      Round #2: 6 Deadlift @70kg^
      Round #3: 6 Deadlift @90kg^
      Round #4: 4 Deadlift @110kg^
      Round #5: 2 Deadlift 90%RM @125kg*
      Round #6: 1 Deadlift 92,5%RM @130kg*
      Round #7: 1 Deadlift 100%RM @140kg*
      Round #8: 1 Deadlift >100%RM @145kg* {PB}
      Round #9: Max (10) Deadlift @100kg~
      Note: Rozcvičovacie série (^) prispôsobiť prvej pracovnej hmotnosti (*) tj. 90%RM. Posledná séria (~) nám slúži na testovanie progresu pomocou vykonania maximálne možného počtu opakovaní s hmotnosťou rovnajúcej sa 80%RM čiže do zlyhania.
(Time: 31min, PB: New Personal Best)

Phase 3: Conditioning
8 Rounds:
1: 3 Squat 65%RM @85kg
2: 6 Box Jump @50cm
3: 15 Strict Push-ups w/ elevated legs @30cm
      Note: Kľuky s nohami na vyvýšenej podložke cca. 20-30cm a s dotykom hrude o zem, pod kontrolou dole a výbušne smerom hore
(Time: 14:15)

Phase 4: Afterparty
300s FLR as Tabata 10 Rounds, Interval 30s/15s
(Total Time: 7:15)

Strecink
st 26.10.2016 Trening: FTIV W6D2 “Haunting”

Phase 1: Primer
5km Run
      Note: Kľudné tempo, kvalita a plný rozsah pohybu sú základom.
      Split Time: 1-3km: 17:17, Av.speed: 10.41 km/h
      Split Time: 4-5km: 10:01, Av.speed: 11.98 km/h
(Total Time: 27:18, Average speed: 10.99 km/h, 415 Cal)

Phase 2: Strength
20 Rounds (Every 30s For 20min):
30s: 5 Pull-ups
30s: 5 Burpee
(Time: 20min, Total: 100 reps of each)

Phase 3: Cooldown
10min Run
(Distance: 1.77km, Average speed: 10.62 km/h, 147 Cal)

Phase 4: Afterparty
8 Rounds (Tabata 30s/10s):
Raised Plank
št 27.10.2016 Trening: "Bonnie"

Phase 1: Strength I
8 Rounds:
10 Incline Dumbbell Bench Press
Rest 60s
      Round #1: 10 Incline 45° Dumbbell Bench Press @24kg
      Round #2: 10 Incline 30° Dumbbell Bench Press @24kg
      Round #3: 10 Incline 15° Dumbbell Bench Press @24kg
      Round #4: 10 Incline  0° Dumbbell Bench Press @30kg
      Round #5: 10 Incline  0° Dumbbell Bench Press @30kg
      Round #6: 10 Incline 15° Dumbbell Bench Press @24kg
      Round #7: 10 Incline 30° Dumbbell Bench Press @24kg
      Round #8: 10 Incline 45° Dumbbell Bench Press @24kg
(Time: 14:44)

Phase 2: Strength II
3 Rounds:
1: 10 Seated Dumbbell Strict Press @20kg
2: 10 Prone Lateral Raises [upazovanie 45° lavicka-stoj zaprety hrudnikom] @6kg
Rest 60s between each exercise
(Time: 10:00) 
 
Phase 3: Strength III
3 Rounds:
Barbell Incline Bench Press: 12 @40kg, 10 @50kg, 6 @60kg
(Time: 6:30)

Phase 4: Abdominal
4 Rounds Tabata 30s/30s:
17 Hanging Side-to-Side Knees
(Total: 68x reps)

Phase 5: Afterparty 
4 Rounds:
1: 12 Incline Lying Triceps French presses w/ EZ bar @23kg
Chase by:
2: 10 Biceps EZ bar Curl @23kg
Rest 90s
(Time: 11:35)
pi 28.10.2016 Trening: FTIV W6D3 “Loathsome”

Phase 1: Primer
AMRAP 10min:
1: 5x Barbell complex: Deadlift + Biceps curl + Strict press + Back Squat + Strict press BTN w/ 20kg barbell
2: 20s FLR
      Note: Spojená kombinácia cvikov s 20kg tyčou. 1 opakovanie = Mŕtvy ťah (zač.poloha činka pod kolenami), po vystretí bicepsový zdvih nadhmatom - tyč položíš na ramená, potom tlak nad hlavu, následné činku ZA hlavu a zadný drep, opäť tlak nad hlavu z poza hlavy. Všetky cviky v kombinácii vykonaj striktne a pod úplnou kontrolou.
(Total: 6 Completed Rounds)

Phase 2: Strength
6 Rounds:
Back Squat
Rest 120s
      Round #1-3: 8 Squat @60kg^
      Round #4-6: 8 Squat 70%RM @90kg
(Total Time: 16:15, ^: Rozcvičovacie série)

7 Rounds:
Bench press
Rest 120s
      Round #1-2: 8 Bench press @60kg^
      Round #3:    6 Bench press @80kg^
      Round #4:    4 Bench press @90kg^
      Round #5-7: 2 Bench press 85%RM @105kg
(Total Time: 16:30, ^: Rozcvičovacie série)           

Phase 3: Conditioning
8 Rounds:
1: 3 Deadlift 65%RM @95kg
2: 9 T2B
3: 12 Alternate Lunges w/ 20kg plate, overhead position
(Total Time: 17:57)

Phase 4: Afterparty
3 Rounds:
1: 5 Deadlift 65%RM @95kg
2: 7 Pull-Up [zhyby]
(Total Counts: 96 Lunges @20kg, 72 T2Bs, 39 Deadlifts @95kg, 21 Pull-Ups)

Strecink
so 29.10.2016 Trening: "Double Red"

Phase 1: Primer
1200m Run (Time: 5:47, Average speed: 12.45 km/h)
100m Walk (Time: 2:00, Average speed: 3 km/h, Total: 102 Cal)

Phase 2: WOD "Ace Up" by Alex Christensen
10 Rounds:
1: 10 Pull-ups
2: 10 Air Squat
3: 10 Spiderman push-up
4: 10 Sit-up
5: 10 Burpees
(Total Time: 32:56)

Phase 3: WOD "Hallborg"
AMRAP in 12 minutes:
1: 5 Push-press @43kg
2: 10 KB swings @24kg
3: 15 Air Squats
      Note: Pri Push-presse tyc zdvihat zo zeme.
(Total: 7 Rounds + 5 reps.)

(Total: 205 Squats, 100 Pull-Ups/Push-Ups/Sit-Ups/Burpees, 70 Swings, 40 Push presses)

Strecink
ne 30.10.2016 Trening: "Wolfenstein"

Part A: Light Hiking
Lokalita: Wolfsthal, Österreich
Vzdialenosť: 5,51 km  |  Priemerná rýchlosť: 3,0 km/h  |  Kalórie: 327 Cal
Čas: 1:49:09  |  Prevýš.: 124 m  |  Priemerná teplota: 11,1 °C

Part B: SportHouse
Phase 1: WOD “OMAR”
For Time:
1: 10 Thrusters @43kg
2: 15 Bar-Facing Burpees
3: 20 Thrusters @43kg
4: 25 Bar-Facing Burpees
5: 30 Thrusters @43kg
6: 35 Bar-Facing Burpees
(Time: 17:35, Counts: 60 Thrusters & 75 Burpees)

Phase 2: Full Strength
12 Rounds:
1 Clean and Jerk
      Round #1-2:  1 Clean and Jerk @43kg
      Round #3-12: 1 Clean and Jerk @58kg

Phase 3: Strength
3 Rounds:
12 Incline Dumbbell Bench Press 15° [Bp hh sl jr] @26kg
Rest 90s
(Time: 5:50)

3 Rounds:
Behind The Neck Lat Pulldown [Stahovanie kladky za hlavu v sede]
Rest 90s
      Round #1: 12 @50kg,    #2: 12 @59kg,    #3: 12 @59kg
(Time: 6:50)

Phase 4: Afterparty
1000m Incline Run (Time: 8:09, Incline: 10%, 100m Climbed, Average speed: 7.36 km/h)
150m Walk (Time: 3:00, Average speed: 3 km/h, Total: 125 Cal)
po 31.10.2016 Trening: "Zephira"

1500m Swimming [Plavanie] #56 (60x25m) @Bratislava-Petržalka, Slovakia