NOVEMBER 2016 | TRENING |
ut 01.11.2016 | Part
A: Hiking Trasa: Marianka, nám. -> Sekyl 422m -> Písaný kameň -> Kačín -> Železná studienka -> Patrónka Lokalita: Marianka/Bratislava, S l o v e n s k o Vzdialenosť: 15,04 km | Priemerná rýchlosť: 3,8 km/h | Kalórie: 880 Cal | Celkový čas: 4:24:22 Stúpanie: 279 m | Klesanie: 301 m | Min. n.v.: 197 m | Max. n.v.: 432 m | Teplota: 12,2 °C Part B: Trening: FTIV W7D1 “Icefort” Phase 1: Warmup 10min Run (Tempo: 5min slow 9km/h, 3min normal 11km/h, 2min fast 13km/h) (Total Distance: 1.73km, Average speed: 10.38km/h, 143 Cal) Phase 2: Strength 8 Rounds: 1: Back Squat Chase by: 2: 5 Mix Grip Pull-up Rest 120s Note: Mix Grip - jedna ruka nadhmatom a druhá podhmatom. Ruky meniť po sériách, tá čo bola nadhmat ide podhmat a naopak. Round #1: 8 Back Squat @50kg, 5 Mix Grip Pull-up^ Round #2: 8 Back Squat @70kg, 5 Mix Grip Pull-up^ Round #3: 6 Back Squat @90kg, 5 Mix Grip Pull-up^ Round #4-8: 2 Squat 80%RM @102kg, 5 Mix Grip Pull-up* (Time: 23:30, 40 Pull-Ups, ^: Rozcvičovacia, *: Pracovná) Phase 3: Conditioning 10 Rounds: 1: 4 Deadlifts 2: 6 Facing Burpee over bar Note: Burpee s preskokom cez činku s tvárou k činke! Round #1-4: 4 Deadlift @80kg, 6 Facing Burpees Round #5-10: 4 Deadlift 70%RM @100kg, 6 Facing Burpees (Time: 14:50, 40 Deadlifts, 60 Burpees) Phase 4: Cooldown 10min Run (Tempo: 5min fast 13km/h, 5min slow 9km/h) (Distance: 1.81km, Average speed: 10.86km/h, Split Time 1km: 4:43, 147 Cal) Strecink |
st 02.11.2016 | Trening: FTIV W7D2 “Late night” Phase 1: Warm-Up 1500m Run (Time: 8:32, Average speed: 10.55km/h, 125 Cal) Phase 2: Primer 10min Spinning Bike Each Minute Work: 24s, 36s, 45s, 36s, 45s, 24s, 36s, 45s, 36s, 45s Note: Každú minútu ideš uvedených počet sekúnd pracovnej série. Phase 3: Strength 6 Rounds: Deadlifts Rest 120s Round #1: 10 Deadlift @60kg^ Round #2: 8 Deadlift @80kg^ Round #3: 6 Deadlift @100kg^ Round #4-6: 2 Deadlift 85%RM @123kg (Time: 13:25, ^: Rozcvičovacie série) Phase 4: Conditioning 2 Rounds (Activation): 2 Squat @60kg 6 Rounds: 1: 2 Squat 70%RM @90kg 2: 4 Strict C2B Pull-up 3: 8 Swing @KB24kg (Time: 8:06) Phase 5: Abdominal Cooldown 4 Rounds Tabata 20s/10s: 1: Bicycles Crunches 2: Scissors [Vertical strihy] 3: Heel touches [Vytacanie k pate] |
št 03.11.2016 | Trening:
"The Crusher" Phase 1: Strong I Conditioning 10 Rounds: 20m Low Bar Prowler Push [nizky prowler push] & 20m High Bar Prowler Push [vysoky prowler push] Round #1-2: @5kg, #3-4: @10kg, #5-6: @20kg Round #7-8: @30kg, #9-10: @40kg (Total Time: 18:10, Distance: 400m) Phase 2: Strong II Conditioning 5 Rounds: 1: 80m Overhead Rope Carry 2: 12+12 Sledgehammer Slams [Kladivo] (Time: 15:45, Rope Carry Distance: 400m, Sl.Slams: 120x) Phase 3: Strength 4 Rounds: 1: Barbell Incline Bench Press Round #1: 12@40kg, #2: 12@50kg, #3: 10@50kg, #4: 10@50kg 2: 10 Neutral Grip Pull Ups [neutralne zhyby] (Time: 12:00) Phase 4: Afterparty 4 Rounds: 1: Rear Delt Seated Fly Machine [Zadne delty v sede na stroji]: Round #1: 20@23kg, #2: 15@23kg, #3: 15@23kg, #4: 15@18kg 2: 12 Leg Raise on Parallel Bars [Dvih noh na bradlach] (Time: 8:40) |
pi 04.11.2016 | Rest day |
so 05.11.2016 | Trening:
FTIV W7D3 “Captain” Phase 1: Primer AMRAP 10min: 1: 10 Burpee to target 2: 20s L-sit hold 3: 30 Air Squat (Total: 5 Rounds + 1 rep.) Phase 2: Strength 10 Rounds: Barbell Bench press Rest 90s Round #1-4: 10 Bench press 49% @60kg Round #5-8: 4 Bench press 70% @85kg Round #9-10: 4 Bench press 77% @95kg (Time: 17:45) Phase 3: Conditioning 6 Rounds: 1: 10 OH Lunges @20kg 2: 10 T2B (Time: 12:08) Phase 4: After party 4 Rounds: 10 Barbell Biceps Curls Round #1: 10@30kg, #2: 10@30kg, #3: 10#30kg, #4: 10@20kg 4 Rounds: 10 Parallel Bar dips [Tricepsové kliky na bradlach] 3 Rounds: 12 Lateral Delt Raise [Upažovanie v stoji s jednoručkami] Round #1: 12@10kg, #2: 6@10kg+6@6kg, #3: 6@10kg+6@6kg 3 Rounds: 12 Rear Delft Fly [Rozpažovanie v predklone s jednoručkami] Round #1: 12@10kg, #2: 12@10kg, #3: 12@10kg (Total Time: 1:25) |
ne 06.11.2016 | Trening: STRONGMAN s Lubom
"Tagarth" Phase 1: Warm-Up 3 Rounds: 10 Pull-Ups [zhyby] Phase 2: Strongman 3 Rounds (Interval 30s/0s): 1: Weighted Push-Ups [kliky so záťažou]: 20@0kg, 22@0kg, 15@20kg 2: Reverse Sled Drag [Sane vzad]: 24m@50kg, 16m@70kg, 24m@70kg 3: 10 KB Goblet Box Squat [Drep s KB po dotyk s lavičkou] @20kg 4: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] & 16m Low Bar Prowler Push [nizky prowler push] Round #1: @10kg, #2: @26kg, #3: @26kg 5: 14 Sledgehammer Slams [Kladivo] 6: 12 Isometric Bear Plank with leg rotation to side 7: Rest 90s Phase 3: Conditioning 5 Rounds: 20m Low Bar Prowler Push [nizky prowler push] @20kg Phase 4: Strong 4 Rounds: 1: 5 Tire flip 2: 5 Burpee (Time: 6:30, 20 reps of each) Phase 5: Afterparty 6 Rounds: 1: 5 Pull-Ups [zhyby] 2: 5 Parallel Bar dips [Tricepsové kliky na bradlach] (Time: 6:00, 30 reps of each, Total Pull-Ups: 60x) |
po 07.11.2016 | Trening:
FTIV W8D1 “Weightlifting” Phase 1: Primer 5min Easy Run (Distance: 1.04km, Average speed: 12.48km/h, 86 Cal) 10min Clean [Premiestnenie] 1: 10 Muscle Clean [Silové premiestnenie, hrubou silou – nie je tam spád pod činku] @20kg 2: 10 Power Clean [Premiestnenie do polohy kedy sa panva nedostane pod úroveň kolien] @20kg 3: 10 Squat Clean [Premiestnenie s drepom a postaviť sa, alebo premiestniť rovno do drepu] @20kg Note: Nácvik Cleanu po dobu 10 minút pekne krok za krokom. Phase 2: Strength 6 Rounds: 10 Back Squat Rest 120s Round #1-3: 10 Back Squat @60kg^ Round #4-6: 10 Back Squat 70%RM @90kg (Time: 17:35, ^: Rozvičovacie) Phase 3: Conditioning I 5 Rounds: 1: 3 Hang Power Clean @35kg 2: 6 Box Jump @52cm 3: 12 Push-up [kliky] Note: Hmotnosť pri Cleane - ľahká, môžeš ju upraviť podľa pocitu z fázy 1. Neponáhľať sa, ťažké to bude ešte veľa krát, ale tam už bude technika vyladená. V tomto tréningu je dôraz iba na techniku, nie na hmotnosť. (Time: 5:44) Phase 4: Conditioning II 3 Rounds: 1: 10 Hang Power Clean @35kg 2: 5 Pull-Up [zhyby] (Time: 14:50) |
ut 08.11.2016 | Trening: STRONGMAN s Lubom "Wild
Ranger" Phase 1: Warm-Up 2 Rounds: Pull-Ups [zhyby]: 12, 8 Phase 2: Strongman 3 Rounds (Interval 30s/30s): 1: Step Back Lunge w/ KB @12kg: 13x, 12x, 13x 2: 15m Forward Sled Pulls [Sane vpred] @100kg 3: R e s t 4: 15m Low Bar Prowler Push [nizky prowler push] & 15m High Bar Prowler Push [vysoky prowler push] Round #1: @50kg, #2: @66kg, #3: @76kg 5: Sledgehammer Slams [Kladivo]: 15x, 17x, 15x 6: Plank with Alternating Hip Flexion (Stability Ball) Phase 3: Strong Afterparty 4 Rounds: 10m Prowler Rope Pulling in pair [pritahovanie prowlera lanom vo dvojici] & 10m High Bar Prowler Push in pair [vysoky prowler push vo dvojici] Round #1: @140kg, #2: @160kg, #3: @180kg, #4: @180kg Phase 4: Cooldown 2 Rounds: 10 Pull-Ups [zhyby] (Total Pull-Ups: 40x) |
st 09.11.2016 | Trening:
FTIV W8D2 “Perfection” Phase 1: Primer EMOM 10min: 1: 6 Burpee 2: 10 KB Swing @16kg (Total: 60 Burpees, 100 Swings) Phase 2: Learning 10min Clean learning 1: 10 Muscle Clean @20kg 2: 10 Power Clean @20kg 3: 10 Squat Clean @20kg Phase 3: Strength 6 Rounds: Deadlifts Rest 120s Round #1: 10 Deadlift @60kg, Round #2: 8 Deadlift @80kg Round #3: 4 Deadlift @110kg Round #4-6: 2 Deadlift 85%RM @123kg* (Total Time: 15:30, *: Pracovné) Phase 4: Conditioning 3 Rounds: 1: 10 Hang Power Clean @35kg 2: 10 Pull-up 3: 10 Sit-up Note: Hmotnosť na Cleanoch zvoľ takú, že pri urobení 10 opakovaní máš rezervu ešte na 4. (Time: 7:50) Phase 5: Clean Learning 4 Rounds: Hang Power Clean Round #1: 10@35kg, #2: 3@50kg, #3: 3@50kg, #4: 5@50kg |
št 10.11.2016 | Trening: "Snowfeet" Phase 1: Primer 10 Rounds: 1: 20m Run 2: 20m Lunges (Time: 10:18) Phase 2: Strength 4 Rounds: 1: Barbell Incline Bench Press Round #1: 10@40kg, #2: 10@50kg, #3: 10@60kg, #4: 8@65kg 2: 7 Neutral Grip Pull Ups [neutralne zhyby] (Time: 11:50) Phase 3: Conditioning 4 Rounds: 1: 12 Incline 15° Bench Dumbbell Fly @12kg 2: 100 Jump Rope - Single Unders (Time: 12:30) Phase 4: Strong Cooldown 5 Rounds: 15m Prowler Rope Pulling [pritahovanie prowlera lanom] @25kg & 15m Low Bar Prowler Push [nizky prowler push] @25kg (Time: 10:40) Strecink |
pi 11.11.2016 | Trening:
"Morningmane" 1500m Swimming [Plavanie] #57 (60x25m) @Bratislava-Petržalka, Slovakia |
so 12.11.2016 | Rest day |
ne 13.11.2016 | Trening:
FTIV W8D3 “DJI” Phase 1: Primer 7 Rounds: 1: 5 Deadlift @30kg 2: 5 Hang Power Clean @30kg 3: 5 Strict Press @30kg 4: 40m Run Note: Kľudné tempo, kvalita a plný rozsah pohybu sú základom. (Total Time: 9:55) Phase 2: Weightlifting 4 Rounds: 2 Hang Power Clean Rest 90s Note: S každou sériou si pridaj hmotnosť ale iba do strednej ťažkej hmotnosti. Stále je na prvom mieste technika a plynulosť pohybu blízko tela. Round #1: @50kg, #2: @55kg, #3: @60kg, #4: @60kg (Time: 7:40) 4 Rounds: 2 Clean High Pull @50kg Rest 90s Note: Činku berieš zo zeme ako pri mŕtvom ťahu. Hmotnosť na činke ako v poslednej sérií Hang Power Cleanov a vyššia. (Time: 6:00) Phase 3: Strength 6 Rounds: Back Squat Round #1: 6@60kg, #2: 4@90kg, #3: 4@100kg Round #4-6: 2 Squat 85%RM @110kg (Time: 14:50) Phase 4: After party 3 Rounds: 10 Biceps Curls Round #1: @25kg, #2: @27.5kg, #3: @27.5kg (Time: 5:00) 3 Rounds: 10 Weighted Parallel Bar dips [Tricepsové kliky na bradlách so záťažou] Round #1: @12kg, #2: @16kg, #3: @28kg (Time: 4:40) Next (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. Hmotnosť jednoručiek zvoľte tak aby ste mali rezervu 1 opakovanie v každej sérii. 3 Rounds: 12 Lateral Delt Raise Round #1: @10kg, #2: @10kg, #3: @8kg (Time: 4:50) 3 Rounds: 12 Rear Delft Fly @10kg (Time: 5:05) |
po 14.11.2016 | Trening: FTIV W9D1 “Sweater” Phase 1: Primer 3 Rounds: 1: 5 Deadlift @35kg 2: 40m Run 3 Rounds: 1: 5 Power Clean @35kg 2: 40m Run 3 Rounds: 1: 5 Clean and Press @35kg 2: 40m Run (Time: 8:03) Phase 2: Weightlifting 8 Rounds: 2 Power Clean Note: Prvé 3 dvojky sú hmotnostný build-up (^). Nasleduje 5 pracovných sérií (hmotnosť stredne ťažká, dôraz na techniku prevedenia). Round #1-3: @50kg^, Round #4-8: @55kg Phase 3: Strength 6 Rounds: Bench press Rest 120s Round #1-2: 10 Bench press @60kg, Round #3: 5 Bench press @70kg Round #4-6: 10 Bench press 70%RM @85kg (Time: 18:00) Phase 4: Conditioning 5 Rounds: 1: 30s Box Jump @50cm: 11, 11, 11, 11, 11 2: 30s Rest 3: 30s Burpee: 9, 9, 9, 9, 9 4: 30s Rest 5: 30s Pull-Up: 10, 10, 9, 9, 9 6: 30s Rest Note: Tvoje skóre je celkový počet výskokov na box, angličákov a zhybov (Score: 147) Strecink |
ut 15.11.2016 | Trening:
"The Vulture" 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: 17:50, Counts: 60 Thrusters & 75 Burpees) Phase 2: Strength 2 Rounds: 10 Hang Power Clean @43kg Phase 3: Strong-Conditioning 6 Rounds: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] & 16m Low Bar Prowler Push [nizky prowler push] Round #1: @25kg, #2: @25kg, #3: @25kg Round #4: @35kg, #5: @45kg, #6: @45kg (Time: 17:30) |
st 16.11.2016 | Trening: FTIV W9D2 “Engine Builder” Phase 1: Primer 10min Run (Distance: 2.05km, Average speed: 12.30km/h, 172 Cal) Phase 2: Weightlifting 1 Round: 10 Power Clean @20kg 6 Rounds: 1: 3,3,2,2,1,1 Power Clean Chase by 2: 5 Strict C2B Pull-Ups 60s Rest Note: Ťažší Power Clean. Nehľadáme maximum ale môžeme mať pocit, že to bolo ťažké. Stále platí pravidlo, že technika je prvoradá. Round #1-2: 3 Power Clean @50kg + 5 Pull-Ups Round #3-4: 2 Power Clean @55kg + 5 Pull-Ups Round #5-6: 1 Power Clean @60kg + 5 Pull-Ups (Time: 8:45) Phase 3: Conditioning 7 Rounds - EMOM 21min: 1.min: 12 Burpees 2.min: 12 KB Swing @24kg 3.min: 5 Power Clean 83% z poslednej série vo fáze 2 @50kg Note: 7 kôl troch minútoviek. Tempo si zvoľ rozumne, máš vždy celú minútu. (Total: 84 Burpees/Swings, 35 Power Cleans @50kg) Phase 4: Leg Strength 4 Rounds: 1: Leg Extension: 10@64kg, 8@64kg, 10@41kg, 12@41kg 2: 10 Dumbbell Jump Squat @8kg Phase 5: Abdominal Cooldown 5 Rounds (Interval 30s/10s): 1: Plank 2: Abdominal Crunch Machine: 14@41kg, 10@43kg, 10@52kg, 10@52kg, 10@52kg 3: Rest Phase 6: Afterparty 20 Burpees (Time: 0:59) |
št 17.11.2016 | Trening:
"Azure" 1500m Swimming [Plavanie] #58 (60x25m) @Bratislava-Petržalka, Slovakia |
pi 18.11.2016 | Trening: "Jollyscarf" Phase 1: Primer 10min Run (Distance: 2.06km, Average speed: 12.36km/h) 2min Walk (Distance: 100m, Average speed: 3.00km/h, Total: 171 Cal) 1 Round: 1: 10 Power Clean @20kg 2: 10 Strict Press @20kg Phase 2: Power WOD „The Corrupter“, for Time Buy In: 100 Single Unders 4 Rounds: 1: 20 KB Swings @20kg 2: 6 Power Clean @50kg 3: 6 Push Press @50kg 4: 10 Pull Ups Buy Out: 50 Butterfly Sit-ups (Time: 20:40) Phase 3: Strong-Conditioning 6 Rounds: 15m Low Bar Prowler Push [nizky prowler push] & 15m High Bar Prowler Push [vysoky prowler push] 60s Rest Round #1-2: @20kg, #3-4: @30kg, #5-6: @40kg (Total Time: 8:50, Distance: 180m) Strecink |
so 19.11.2016 | Rest day |
ne 20.11.2016 | Trening: "The Deserter" Phase 1: Primer 1 Round: 10 Deadlift @60kg Phase 2: Power WOD „The Deserter“ 20 Min AMRAP: 1: 2 Deadlift @90kg 2: 10 Box Jumps @50cm 3: 100 Single Unders 4: 10 KB Swings @20kg (Total: 6 Rounds + 2 reps, Counts: 600 S.Unders, 60 B.Jumps/Swings, 14 D.lifts) Phase 3: Strength 3 Rounds: 1: 10 Incline Dumbbell Bench Press 15° @20kg 2: 5 Pull Ups (Time: 8:00) 3 Rounds: 1: 10 Incline Lying Triceps French presses w/ EZ bar @25kg 2: 8 Biceps Curls with EZ bar @25kg (Time: 8:00) 2 Rounds: 15 Standing Dumbbell Hammer Curls @8kg |
po 21.11.2016 | Trening:
FTIV W10D1 “Prisma” Phase 1: Primer 5 Rounds: 1: 10 KB Swing @16kg 2: 10 Mountain Climber 3: 10 Air Squats (Time: 4:18, Total: 50 reps of each) Phase 2: Strength 9 Rounds: Back Squat Rest 120s-240s Note: Silový retest na drep. Posledná séria je viac ako 100% pôvodného maxima a iba ak sa fakt budeš cítiť na to. V prípade, že pocitovo nebude “tvoj deň” tak vykonaj s 85% maximálny počet opakovaní. Round #1: 10 Squat @50kg, #2: 8 Squat @70kg, #3: 5 Squat @90kg, Round #4: 4 Squat @100kg, #5: 2 Squat 90% @115kg, Round #6: 1 Squat 92,5% @118kg, #7: 1 Squat 95% @123kg, Round #8: 0 Squat 102,5% @130kg, #9: Max (5) Squat 85% @108kg (Time: 32:00) Phase 3: Conditioning 3 Rounds (21-15-9): 1: Power Clean @40kg 2: Pull-ups 3: Sit-ups (Time: 13:48, Total: 44 reps of each) |
ut 22.11.2016 | Trening: "Chocolatemoon" Phase 1: Strong I 9 Rounds: 15m Prowler Rope Pulling [pritahovanie prowlera lanom] & 15m Low Bar Prowler Push [nizky prowler push] Round #1-2: @10kg, #3: @15kg, #4: @20kg, #5-9: @25kg (Time: 18:00) Phase 2: Strong II 7 Rounds: 10m High Bar Prowler Push [vysoky prowler push] Round #1-2: @155kg, #3-4: @175kg, #5: @195kg, #6-7: @210kg (Time: 22:00) Phase 3: Strong III Conditioning Buy In: 10 Pull-Ups 12 Rounds (Interval 30s/15s): 12 Sledgehammer Slams [Kladivo] Buy Out: 10 Pull-Ups 15 Parallel Bar dips [Tricepsové kliky na bradlach] |
st 23.11.2016 | Trening:
FTIV W10D2 “Cindy” Phase 1: Primer 10min Run (Distance: 2.07km, Average speed: 12.42km/h) 2min Walk (Distance: 110m, Average speed: 3.30km/h, Total: 172 Cal) Phase 2: Strength 8 Rounds: Deadlift Rest 120s+ Round #1: 10 Deadlift @60kg, #2: 10 Deadlift @80kg, Round #3: 6 Deadlift @100kg, #4: 4 Deadlift @110kg, Round #5-6: 1 Deadlift 90%RM @130kg, #7: 1 Deadlift @135kg, Round #8: 1 Deadlift @150kg [PB] (Time: 28:00) Phase 3: Conditioning CINDY AMRAP 20min: 1: 5 Pull-up 2: 10 Push-up 3: 15 Air Squat (Total: 17 Rounds + 4 reps, Total: 89 Pull-Ups, 170 Push-Ups, 255 A.Squats) Phase 4: Afterparty 2 Rounds: 8 Front Plate Overhead Press @20kg 1 Round: 20 Behind Head Strict Press @20kg |
št 24.11.2016 | Rest day |
pi 25.11.2016 | Trening:
FTIV W10D3 “Black Friday” Phase 1: Primer 7 Rounds: 1: 5 Deadlift @30kg 2: 5 Hang Power Clean @30kg 3: 5 Strict Press @30kg 4: 40m Run Note: Kľudné tempo, kvalita a plný rozsah pohybu sú základom. (Time: 10:15, Total: 35 reps of each, 280m Run) Phase 2: Strength 9 Rounds: Bench Press Round #1: 10 @50kg, #2: 8 @60kg, #3: 5 @80kg, Round #4: 5 @90kg, #5: 3 @100kg, #6: 3 @102.5kg, Round #7: 2 @110kg, #8: 1 @110kg, #9: 1 @100kg Note: Postupne prikladáme na činku až po max 122,5kg. Dnes sa mi nepodarilo dvihnúť 120kg. (Total: 36min) Phase 3: Conditioning 5 Rounds - EMOM 15min: 1. min: 15 Burpees 2. min: 5 Power Clean + Strict Press @40kg 3. min: Rest Buy Out: 1: 50 Sit-Ups 2: 10 Pull-Ups (Total: 75 Burpees, 50 Sit-Ups, 25 Clean&Press, 10 Pull-Ups) |
so 26.11.2016 | Trening: "The Bull" Phase 1: Primer 10 Rounds: 1: 5 Deadlift @60kg 2: 5 Burpees (Time: 9:45, Total: 50 reps of each) Phase 2: Power WOD „The Bull“ 20 Min AMRAP: 1: 2 Front Squat @40kg 2: 2 Deadlift @100kg 3: 210m Run 4: 10 Jumping Lunges (Total: 7 Rounds + 4 & 140m, Count: 16 F.Squat/Deadlifts, 1610m Run, 70 J.Lunges) Phase 3: Afterparty 4 Rounds: 1: Barbell Biceps Curls 2: Weighted Parallel Bar dips [Tricepsové kliky na bradlách so záťažou] Round #1: 6 Bic.Curls @30kg + 8 Dips @15kg Round #2: 6 Bic.Curls @30kg + 8 Dips @24kg Round #3-4: 6 Bic.Curls @35kg + 6 Dips @36kg Buy Out: 12 Pull-Ups |
ne 27.11.2016 | Trening:
"The Martyr" Part A: Walk 6.27km (Time: 1:23:39, Average speed: 4.5 km/h, 340 Cal) Part B: Phase 1: Power WOD „The Martyr“ Buy In: 100 Single Unders 5 Rounds: 1: 15 Pull-Ups 2: 15 Burpees 3: 15 Box Jumps @50cm Buy Out: 100 Sit-Ups (Total Time: 33:33, Count: 100 S.Ups/S.Und., 75 reps of P.Ups/Burpees/B.Jumps) Phase 2: Strong Afterparty 5 Rounds (Interval 30s/15s): 1: 40 Rope waves 2: 20m High Bar Prowler Push [vysoky prowler push] @15kg 3: 20m Low Bar Prowler Push [nizky prowler push] @15kg (Total Time: 11:00, Count: 200 R.Waves, 100m High/Low P.Push) |
po 28.11.2016 | Trening: FTIV W11D1 “Garage” Phase 1: Primer 5 Rounds – EMOM 10min: 1min: Run Slow 1min: Run Fast Note: Začni obe tempa pomaly a každé kola ich posúvaj. Posledné piate kolo je pocitovo naozaj “v tempe” Round #1: 1min Slow 9.2km/h, 1min Fast 12.7km/h Round #2: 1min Slow 9.4km/h, 1min Fast 12.9km/h Round #3: 1min Slow 9.6km/h, 1min Fast 13.1km/h Round #4: 1min Slow 9.8km/h, 1min Fast 13.3km/h Round #5: 1min Slow 10km/h, 1min Fast 13.7km/h (Total: 1.95km, Average speed: 11.7km/h, 161 Cal) Phase 2: Strength Endurance 2 Rounds: 5 Back Squat @50kg 5 Rounds - EMOM 10min: Odd: 5 Squat 80%RM @100kg Even: 10 T2B Rest 5 min 5 Rounds - EMOM 10min: Odd: 3 Power Clean @45kg Even: 12 Burpees Rest 5min 10 Rounds - EMOM 10min: 1min: Max (10) Pull-ups Round #1: 10, #2: 10, #3: 8, #4: 7, #5: 7 Round #6: 7, #7: 7, #8: 6, #9: 7, #10: 6 (Total: 75x, 25 missing) Phase 3: Cooldown 1 Round: Chin up ISO hold [vydrz v zhybe podhmatom]: 0m:40s |
ut 29.11.2016 | Trening:
STRONGMAN s Adom "Flayme" Phase 1: Strong 4 Rounds (Interval 30s/30s): 1: BOSU Plank 2: 35m High Bar Prowler Push [vysoky prowler push] @50kg, @50kg, @70kg, @70kg 3: 15m Sled Rope Pulling [pritahovanie sani lanom] @20kg + 15m Forward Sled Pulls [Sane vpred] @20kg 4: 20 Push-up [kliky] 5: Sledgehammer Slams [Kladivo]: 17x, 17x, 19x, 16x Phase 2: Afterparty 20 Pull-Ups [zhyby] Strecink |
st 30.11.2016 | Trening: FTIV W11D2 “Headshot” Phase 1: Warmup AMRAP 10min: 1: 20 Jumping Jack 2: 20 Mountain Climber (each leg) 3: 40m Run (Total: 9 Rounds + 22 reps, Counts: 200 J.Jacks, 182 M.Climber, 360m Run) Phase 2: Strength 10 Rounds: 5 Strict Press, from ground Note: Činku dvíham zo zeme. Prvé série sú build-up - postupne zvyšujem hmotnosť. Následne vykonám ešte ďalšie série. Round #1-2: 5 @30kg, #3-4: 5 @ 40kg, Round #5-6: 5 @50kg, #7-8: 5 @ 55kg, Round #9-10: 2 @60kg Phase 3: Conditioning 2 Rounds: 8 Deadlift @60kg 5 Rounds (Every 30s): odd: 2 Deadlift 80%RM @100kg even: 8+ Box Jump @50cm: 10x, 8x, 8x, 8x, 9x (Total Time: 5:00, 10 DLs, 43 B.Jumps) Phase 4: After party 50 Strict Push-up Note: Pomaly pod kontroulou ca. 3s dole, dotyk hrude o zem, následne chvíľu výdrž a vytlačiť dynamicky späť. Celú dobu pevný stred tela, bez prehybu alebo vytrčenia zadku. (Time: 3:50) |