DECEMBER 2016 TRENING
št 01.12.2016 Trening: "Lancelot"

Phase 1: Warm Up
8 Rounds:
  1: 10 Push-Up
  2: 10 Air Squats
  3: 10 KB Swing @16kg
(Time: 11:35, 80 reps of each)

Phase 2: Strength I
4 Rounds:
1: Barbell Incline Bench Press
      Round #1: 10@40kg, #2: 10@50kg, #3: 8@60kg, #4: 5@70kg
2: 7 Neutral Grip Pull Ups [neutralne zhyby]
(Time: 13:48)

Phase 3: Strength II
4 Rounds:
 1: 10 Incline 15° Bench Dumbbell Fly @12kg
 2: Seated low cable row [veslovanie v sede]
      Round #1: 10@46kg,  #2: 8@46kg,  #3-4: 10@41kg
Buy Out:
    10R+10L One-Arm Seated low cable row @32kg
      Note: R: prava, L: lava ruka
(Time: 14:40)

Phase 4: Strength III
4 Rounds:
  1: 10 Prone Leg Curl [Zakopavanie] @45kg
  2: Leg Extension [Predkopavanie]
      Round #1-2: 10@55kg,   #3-4: 10@59kg
(Time: 12:50)

Strecink
pi 02.12.2016 Trening: "Laman"

Phase 1: Warm-Up
2 Rounds:
  10 Deadlift @60kg

Phase 2: Conditioning I
5 Rounds (Interval 40s/20s):
  1: Deadlift @60kg       (13,   8,   7,    6,   6)
  2: Box Jump @50cm   (12, 11, 11, 12, 12)
  3: KB Swing @20kg     (22, 20, 16, 14, 19)
  4: Rope waves             (45, 45,  51, 50, 45)
(Total Time: 20min, 40 DL, 58 BJ, 91 KB, 236 RW)

Phase 3: Conditioning II
14 Rounds EMOM 14min:
  in 1min:
  1: 6^/7*  Jumping Lunges (Alternating Legs)
  2: 3^/4*  Burpees
  3: 5^/6*/Max`  Sit-Ups     (18`)
      Note: ^: first 7 Rounds,  *: last 7 Rounds,  `: Last (#14) Round - Max reps
(Total Counts: 91 J.Lunges, 49 Burpees, 89 Sit-Ups)
so 03.12.2016 Trening: "Lixis"

Phase 1: WOD "Fight gone body"
3 Rounds (1 minute each, Total 18min.) for Total Reps
  1: Burpees      (16, 16, 16,   Total: 48)
  2: Pull-ups      (14, 14, 12,   Total: 40)
  3: Push-ups    (30, 25, 26,   Total: 81)
  4: Air Squats  (31, 35, 31,   Total: 97)
  5: Sit-ups        (29, 27, 25,   Total: 81)
  6: R e s t / Jumping Jacks* (--, --, 53)
      Note: *: Only Last Round
(Total Count: 347+53=400 reps,     In 9.4.2016: 325 reps)

Phase 2: Afterparty
3 Rounds:
  1: 12 Triceps push-down with cable [Tric Y kladka zhora] @50kg
  2: 12 Standing Biceps Cable Curl [spodná T kladka] @36kg
ne 04.12.2016 Trening: STRONGMAN s Lubom "Leanie"

Phase 1: Warm-Up
5min Run (Distance: 1.04km, Average speed: 12.48km/h, 85 Cal)
3 Rounds:
  Pull-Ups 12, 8, 5

Phase 2: Strongman
4 Rounds:
  1: 16 Rolling plank with fitball
  2: 8 Dumbbell Rear Delt Row @16kg
       & 8 Dumbbell Squat @16kg
       & 6 Dumbbell Air Step-Ups @16kg
  3: 8+8 Reverse Lunges with hammer
  4: 8+8 Sledgehammer Slams [Kladivo]
  5: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @35kg
       & 16m Low Bar Prowler Push [nizky prowler push] @35kg
  6: R e s t

Phase 3: Afterparty
2 Rounds:
  10 Pull-Ups
(Total Pull-Ups: 45x)

Strecink
po 05.12.2016 Trening: FTIV W11D3 “Baby groot”

Phase 1: Primer
1000m Run (Time: 5:00, Average speed: 12.00km/h)
160m Walk (Time: 3:00, Average speed: 3.20km/h, Total: 93 Cal)

Phase 2: Endurance
10 Rounds - EMOM 40 min:
  1. min: Burpees
  2. min: Step-up/Step-down @50cm
  3. min: OH Lunges @20kg
  4. min: Farmer’s Walk @2xKB24kg
Buy-Out:
  50 Jumping Jacks
      Note: Opäť nás čaká 40-minútová práca. V každej minúte je podstatné tempo, ktoré si treba zvoliť tak, že budeš schopný celú minútu pracovať. Fľašu s vodou maj pri sebe a pravidelne dopĺňaj tekutiny. Bolesť bude iba jedna a treba si na ňu zvyknúť t.j. ak to bolí nebudeš prestávať ale skúsiš pokračovať.
      Log:
      #1:  15, 12, 12, 13, 12, 13, 13, 13, 13, 13x
      #2:  15, 15, 15, 15, 12, 12, 12, 12, 12, 12x
      #3:  16, 16, 16, 16, 16, 16, 16, 16, 16, 16x
      #4:  56, 56, 56, 56, 56, 56, 56, 56, 56, 56m
(Total: 129 Burpees, 132 Steps = 66m, 160 Lunges, 560m Farm.Walk)

Phase 3: Cooldown
1000m Run (Time: 4:56, Average speed: 12.16km/h)
120m Walk (Time: 2:00, Average speed: 3.60km/h, Total: 91 Cal)
ut 06.12.2016 Trening: FTIV W12D1 “Admiral”

Phase 1:Primer
6 Rounds:
  1: 10 KB Swing @16kg
  2: 10 Mountain Climber (each leg)
  3: 10 Air Squats
(Time: 6:00, 60 reps of each)

Phase 2: Weightlifting
Find 1RM Power Clean
  Note: Nájdeme svoje maximum. Nechoď úplne na hranu ale skús nájsť dostatočne ťažkú hmotnosť bez väčšieho rizika zranenia sa a pri zachovaní techniky prevedenia cviku.
4 Rounds:
  Power Clean
      Round #1: 10@20kg, #2: 5@40kg, #3: 5@50kg, #4: 2@60kg

Phase 3: Strength
  Note: Postupne dvíhanie hmotnosti až po takú, kde máš rezervu 1-2 opakovania. Následne s takouto hmotnosťou dokonči predpísaný počet sérií.
6 Rounds:
  5 Weighted Pull-up
  1min Rest
(Time: 8:00)
      Round #1: @5kg, #2: @10kg, #3: @12.5kg, #4-5: @15kg, #6: @10kg

6 Rounds:
  3 Strict Press (from ground)
(Time: 13:00)
      Round #1: @40kg, #2: @50kg, #3: @55kg, #4: @60kg, #5: @62.5kg, #6: @65kg

1 Round:
 1: 1 Clean and Jerk @70kg {PB}
 2: 1 Power Clean @75kg {PB}

Phase 4: Conditioning
5 Rounds:
  1: 3 Power Clean @50kg
  2: 6 T2B
(Time: 6:00)
st 07.12.2016 Rest day
št 08.12.2016 Trening: "Hollow Demons"

Phase 1: Strength
6 Rounds:
  1: Barbell Bench Press
      Round #1: 25@20kg, #2: 15@50kg, #3: 10@70kg
      Round #4: 3@100kg, #5: 5@100kg, #6: 10@80kg
  2: 5 Pull-Ups [zhyby]

2 Rounds:
 10 Incline Dumbbell Bench Press 30° @26kg

Phase 2: Shoulders
5 Rounds:
  Seated Dumbbell Shoulder Press
      Round #1: 10@16kg, #2-3: 8@20kg, #4: 6@24kg, #5: 8@16kg

4 Rounds:
  1: Alternating KB Upright Rows [veslo stoj s KB]
      Round #1-2: 12@12kg,   #3-4: 10@12kg
  2: Steering Wheels (Each Side) [tocenie kotucom pred sebou]
      Round #1-3: 10@15kg,   #4: 10@15kg + 10@10kg

Phase 3: Legs
4 Rounds:
  1: Leg Extension [Predkopavanie]
      Round #1-2: 12@50kg,   #3: 12@55kg,   #4: 14@64kg
  2: Prone Leg Curl [Zakopavanie]
      Round #1-3: 12@41kg,   #4: 12@36kg

Phase 4: Abdominal Cooldown
4 Rounds (Tabata 20s/10s):
  1: Crunches [Priame skracovacky]
  2: Scissors [Vertical strihy]
  3: Heel touches [Vytacanie k pate]
pi 09.12.2016 Trening: "Dark Heaven"

Phase 1: WOD "Breezy"
3 Rounds (21-15-9 reps):
  1: Pull-Ups
  2: Push-Ups
  3: Sit-Ups
  4: Air Squats
(Time: 11:30, 45 reps of each)

Phase 2: Power WOD
3 Rounds:
  1: 400m Run
  2: 13 Power Clean @50kg
  3: 13 DB Thrusters @2x18kg
  4: 13 Burpees
(Time: 25:10, 1200m Run, 39 reps of each)

Phase 3: WOD "Too Easy"
3 Rounds (21-15-9 reps):
  1: Back Squat (from ground) @50kg
  2: Sumo Deadlifts @50kg
(Time: 9:30, 45 reps of each)
so 10.12.2016 Rest day
ne 11.12.2016 Trening: "Whirlwind"

Phase 1: Warm-Up
2 Rounds:
  Pull-Ups [zhyby]: 18 {PB}, 2 (Total: 20)

Phase 2: Disclaimer WOD
For time:
  1: 1200m Run                       (5:40, Total: 5:40, A.Speed: 12.71km/h)
  2: 20 Box jump @50cm       (1:22, Total: 7:02)
  3: 10 Box jump @60cm       (1:10, Total: 8:12)
  4: 50 Walking lunge steps   (2:03, Total: 10:15)
  5: 30 Push-ups                      (1:27, Total: 11:42)
  6: 1200m Run                       (6:48, Total: 18:30, A.Speed: 10.59km/h)
(Total Time: 18:30)

Phase 3: Strong
4 Rounds:
  1: 80m Overhead Rope Carry
  2: 12+12 Sledgehammer Slams [Kladivo]
  3: 15m Prowler Rope Pulling [pritahovanie prowlera lanom] @25kg
     & 15m Low Bar Prowler Push [nizky prowler push] @25kg
(Total Time: 18:55)
po 12.12.2016 Rest day
ut 13.12.2016 Trening: FTIV W12D2 „All more“

Phase 1: Primer
1 Round:
  10 Pull-Ups [zhyby]

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: 9:35)

Phase 2: Weightlifting
10 Rounds (Every 30s):
    2 Power Clean 50%RM @50kg
30s Rest
1 Round in 60s:
    Max Power Clean 50%RM @50kg (13 reps)
      Note: Začínaš každých 30s dve opakovania a následne od 5:30 celú minútu ideš maximálny možný počet opakovaní.
(Total reps: 33 @50kg)

Phase 3: Strength
8 Rounds:
    10,10,7,5,5,3,3,3 Bench Press
      Note: Postupný hmotnostný build-up, hmotnosť na činke ide hore. Každá séria by mala byť pocitovo taká ťažká, že v rezerve sú 2-3 opakovania
      Round #1-2: 10 @50kg,   #3: 7 @70kg,
      Round #4-5: 5 @100kg,   #6-8: 3 @105kg

2 Rounds:
    10 Neutral Grip Pull Ups [neutralne zhyby]

Phase 4: After party
10 Rounds:
  1: 10 Biceps Curls with EZ bar
      Round #1-5: 10 @22kg,      #6-10: 10 @17kg
  2: 10 Triceps push-down with cable [Tric Y kladka zhora]
      Round #1-5: 10 @50kg,      #6-10: 10 @64kg
(Time: 22:33)
st 14.12.2016 Trening: FTIV W12D3 „40 (Die Or Survive)“

Phase 1: Conditioning
1 Round - 40 minutes (without break):
  1: 10min Run                                                             (2km, A.speed: 12km/h)
  2: 10min Step-up w/ knee up 40cm @20kg KB   (85 reps)
  3: 10min Burpees                                                     (102 reps)
  4: 10min Run                                                            (1.55km, A.speed: 9.30km/h)
      Note: Ideš súvislých 40 minút z cviku na cvik. Step-up knee up po vystúpení nohou na box, zadná noha ide priamo do dvihnutia t.j koleno hore po pás a následne späť na zem a vymeniť nohy.

Phase 2: Afterparty
  10 Pull-Ups [zhyby]
št 15.12.2016 Trening: STRONGMAN s Robom "Jackal"

Phase 1: Warm-Up
4 Rounds:
  Pull-Ups: 10, 5, 5, 5        (Total: 25)

Phase 2: Strongman
2 Double Rounds (exc. 1-1-2-2-3-3-etc.,  Interval 30s/30s):
  1: 40m Forward Sled Pulls [Sane vpred]:           @80kg, 80kg | 80kg, 80kg
  2: 60m Overhead Rope Carry:                                 60m, 60m | 60m, 60m
  3: 16m Prowler Rope Pulling [prit. p.lanom]    @25kg, 25kg | 25kg, 25kg
       & 16m Low Bar Prowler Push [nizky p.push]  @25kg, 25kg | 25kg, 25kg
  4: Push-up w/ deficit [kliky na stojanoch]:                  15, 13 | 14, 12 (Total: 54)
  5: Deadlift with KB @24kg:                                            11, 11 |  9, 11 (Total: 42)
  6: Kettlebell Pull Through Plank @16kg:                     13, 18 | 13, 15 (Total: 59)
  7: Weight Plate Squat & Push Press to side @15kg: 10, 10 | 10, 10 (Total: 40)

Strecink
pi 16.12.2016 Trening: "Icepelt"

Phase 1: Strength
7 Rounds:
  1: Incline Dumbbell Bench Press
      Round: #1: 30° 12@22kg,    #2: 15° 10@26kg,   #3: 0° 10@30kg,
      Round: #4: 30° 10@24kg,    #5: 15° 10@28kg,   #6: 0° 10@34kg,
      Round: #7:  0° 6@38kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]
(Time: 23:30)

Phase 2: Weightlifting I.
1 Round (Activation):
  10 Hang Power Clean @20kg
7 Rounds:
  7 Hang Power Clean @50kg

Phase 3: Weightlifting II.
1 Round (Activation):
  3 Clean and Jerk @50kg
10 Rounds:
  1 Clean and Jerk @60kg
so 17.12.2016 Rest day
ne 18.12.2016 Trening: STRONGMAN s Robom "Snowfrost"

Phase 1: Warm-Up
1 Round:
  1200m Run (Time: 5:47, Average speed: 12.45km/h, 103 Cal)
  10 Pull-Ups [zhyby]

Phase 2: Strongman
2 Double Rounds (exc. 1-1-2-2-3-3-etc.,  Interval 40s/40s):
  1: Plate press in Squat                        13, 10 @15kg | 14, 11 @15kg
  2: Overhead Plate Reverse Lunge     12, 11 @10kg | 10, 10 @15kg
  3: Farmer’s Walk @2x25kg                50m,  50m      | 50m,  50m
  4: Russian twists with KB                   16, 18 @16kg | 16, 18 @16kg
  5: High Bar Prowler Push @150kg    22m,  22m      | 20m,  20m
  6: Knee To Elbow Plank                       13,   14            | 16,   15

Phase 3: Afterparty
1 Round:
  10 Pull-Ups [zhyby]
  2000m Run (Time: 10:54, Average speed: 11.01km/h, 174 Cal)

Strecink
po 19.12.2016 Trening: "Jinglelight"

Phase 1: Quickly And Easily
4 Rounds:
  7 Dumbbell hammer curl and shoulder overhead press @2x16kg

4 Rounds:
  15 Goblet Squat @16kg

4 Rounds:
  7 Dumbbell hammer curl @2x16kg
ut 20.12.2016 Trening: FTIV W13D1 “Lactaffe”

Phase 1: Primer
EMOM 10min (both in 1min):
  1: 10 Burpees
  2: 20/10 Jumping Jack
      Round #1-4:    10 Burp. + 20 J.Jacks
      Round #5-10:  10 Burp. + 10 J.Jacks
(Total Time: 10:00,  Reps: 100 Burpees, 140 J.Jacks)

Phase 2: Strength
2 Rounds (Activation):
  10 Back Squat @60kg

4 Rounds (Waves):
  1: 6 Back Squat
      Round #1:  @80kg,   #2: @90kg,     #3: @100kg,   #4: @110kg
  2: 2 Back Squat
      Round #1:  @90kg,   #2: @100kg,   #3: @110kg,   #4: @120kg
      Note: Drepy v 4 vlnách a v každej vykonáš najskôr 6 opakovaní a potom 2 opakovania. Každú nasledujúce vlnu si dvihneš hmotnosť aj pre 6 aj pre 2 opakovania.
(Time: 14:15)

Phase 3: Conditioning
10 Rounds (20 minutes, Interval 30s/90s):
  1: 30s Spinning Bike (Work Interval) 90%RM
  2: 90s Spinning Bike (Rest Interval)
      Note: 30s na 90% maximálneho výkonu, každá ďalšie kolo je snaha prekonať to predchádzajúce.
(Total Time: 20:00)

Phase 4: Afterparty
4 Rounds:
  Pull-Ups [Zhyby]:    10, 10, 10, 5   (Total: 35)

Strecink
st 21.12.2016 Trening: FTIV W13D2  “Digster”

Phase 1: Primer
AMRAP 10min:
  1: 6 Power Clean @30kg
  2: 6 Burpee over bar
(Total: 8 Rounds, 48 reps of each)

Phase 2: Weightlifting
2 Rounds:
  2 Power Clean + 1 Squat Clean 75%RM @60kg
(Time: 5:30)

5 Rounds:
  2 Power Clean + Squat Clean 75%RM @60kg
      Note: Päť kôl, v každom kole: Power Clean + Squat Clean + Power Clean + Squat Clean.
(Time: 8:00,    Total in 7 Rounds: 14 P.Cleans, 12 S.Cleans)

Phase 3: Strength
1 Round:
  2 Deadlift @110kg
5 Rounds:
  2 Deadlift 90%RM @130kg
(Time: 10:00)

Phase 4: Conditioning
Timecap 10min (2-4-6-8-10-12-14-...):
  1: KB Swing @20kg
  2: Pull-up
      Note: V časovom limite 10min. je cieľom sa dostať v rebríku čo najďalej. Tvoje skóre je celkový počet opakovaní.
(Total: Completed 14 + 10 KB Swings, Score: 66 Swings + 56 P-Ups = 122)
št 22.12.2016 Trening: FTIV W13D3 “Network”

Phase 1: Conditioning
1 Round:
  1: 20min Run (3.64km, 305Cal, A.speed: 10.92 km/h)
       4min  R e s t
  2: 20min Stationary Bike (9.35km, 188Cal, A.speed: 28.05 km/h, Level 10, RPM 88-100, 132AHR)
       4min  R e s t
  3: 20min Elliptical Cross Trainer Machine [Superbežkár]
      (3.80km, 251Cal, A.speed: 11.40 km/h, Level 12 (last 3min Level 16), 889m Climbed, 109AHR)
      Note: Vyber si dve/tri rôzne modality podľa svojich možností beh, veslo, bicykel, lyžiarsky trenažér, air bike. Na každej vykonaj 20min prácu v tempe pri ktorom vieš plynulo rozprávať a máš pocit, že by si mohol pokračovať do nekonečna.
(Total Time: 68 minutes, Distance: 16.79km, 744 Cal)

Phase 2: Afterparty
  20 Burpee Pull-Up (Time: 3:00)
pi 23.12.2016 Trening: FTIV W13D4 „Christmas Nerf“

Phase 1: Primer
5 Rounds:
  1: 40m Run
  2: 5 Power Clean + Squat Clean @30+kg
      Round #1: @30kg, #2: @35kg, #3: @40kg, #4: @45kg, #5: @50kg
      Note: Hmotnosť na Clean komplexe (PC+SC+PC+SC+PC+SC+PC+SC+PC+SC) si dvíhaj s každým kolom. Stále je to ale iba príprava na fázu 2.
(Time: 11:00,   Total: 200m Run, 25 Power & 25 Squat Cleans)

Phase 2: Weightlifting
1 Round:
  2 Power Clean @60kg
5 Rounds:
  2 Power Clean 85%RM @65kg
(Time: 9:35,   Total: 12 P.Cleans)

Phase 3: Strength
2 Rounds (Activation):
  Barbell Bench Press
      Round #1: 10@60kg,   #2: 8@80kg
5 Rounds:
  3 Barbell Bench Press 80%RM @100kg,       Rest 90-120s
      Round #1-5: 3@100kg
(Time: 18:00)

Phase 4: Conditioning
5 Rounds:
  1: 5 Clean & Jerk @60kg
  2: 10 Pull-up
  3: 60 Single Unders
(Time: 20:45,   Total: 25 C&Js, 50 P-Ups, 300 SU)
so 24.12.2016 Rest day
ne 25.12.2016 Rest day
po 26.12.2016 Rest day
ut 27.12.2016 Trening: FTIV W14D1 “Layering“

Phase 1: Primer
1 Round:
  Max Pull-Ups (18)
1 Round:
  10min Run (Distance: 1.86km, Average speed: 11.16km/h, 158 Cal)

3 Rounds:
  1: 5 Deadlift @KB16kg
  2: 5 Goblet Squat @KB16kg
  3: 5 Swing @KB16kg
(Time: 2:15)

Phase 2: Strength
4 Rounds (Waves):
  1: 6 Deadlift
      Round #1:  @60kg,   #2: @90kg,     #3: @100kg,   #4: @110kg
  2: 2 Deadlift
      Round #1:  @90kg,   #2: @100kg,   #3: @110kg,   #4: @120kg
      Note: Deadlift v 4 vlnách, v každej vykonáš 6 opakovaní a potom 2 opakovania. Každú nasledujúcu vlnu si dvihneš hmotnosť aj pre 6 aj pre 2 opakovania.
(Time: 15:50)

Phase 3: Strength-Conditioning
3 Rounds:
  1: 10 Pull-Ups [zhyby]
  2: 10 Parallel Bar dips [Tricepsové kliky na bradlach]
  3: 10 Push-Ups [kliky]
(Time: 8:16, 30 reps of each)

Phase 4: Conditioning
10 Rounds (20 minutes, Interval 30s/90s):
  1: 30s Spinning Bike (Work Interval) 90%RM
  2: 90s Spinning Bike (Rest Interval)
      Note: 30s na 90% maximálneho výkonu, každé ďalšie koľko je snaha prekonať to predchádzajúce.
(Total Time: 20:00)
st 28.12.2016 Trening: FTIV W14D2 „Christmas Apparel“

Phase 1: Primer
10min Run (Distance: 1.97km, Average speed: 11.82km/h, 167 Cal)

Phase 2: Strength I
5 Rounds:
  8 Front Squat [predne drepy]
      Round #1: 8@30kg,  #2: 8@40kg,  #3: 8@50kg,  #4: 8@55kg,  #5: 8@60kg
(Time: 11:40)

5 Rounds:
  8 Back Squat [zadne drepy]
      Round #1: 8@70kg,  #2: 8@80kg,  #3: 8@90kg,  #4: 8@100kg,  #5: 4@110kg + 4@110kg
(Time: 20:20, Total Time: 32:00)
      Note: Dnes čisto silový blok. Pri drepoch začni prednými drepmi postupne dvíhaj hmotnosť až po pocitovú 8čku a následne pokračuj zadným drepom do pocitovej 8čky.

Phase 3: Strength II
8 Rounds:
  10,7,5,5,3,2,1,1 Barbell Bench Press
      Round #1: 10@60kg,   #2: 7@80kg,      #3:    5@90kg,       #4: 5@100kg
      Round #5: 3@105kg,   #6: 2@110kg,   #7-8: 1@115kg
(Time: 22:30)

Phase 4: Strength III
5 Rounds:
  1: Biceps Curls [bicepsový zdvih spodná T kladka]
      Round #1: 12@32kg,  #2: 12@41kg,  #3: 10@46kg,  #4-5: 10@50kg
  2: Triceps Push-down [tricepsové sťahovanie Y kladky]
      Round #1: 12@50kg,  #2: 12@64kg,  #3: 10@64kg,  #4: 10@73kg,  #5: 5@77kg + 5@64kg
(Time: 11:00)
št 29.12.2016 Trening: STRONGMAN s Robom "Warp Spider"

Phase 1: Primer
12min Run (Distance: 2.20km, Average speed: 11km/h, 190 Cal)

8 Rounds:
  1: 5 Pull-Up
  2: 5 Burpee
(Time: 7:47, 40 reps of each)

Phase 2: Strongman
5 Rounds (Interval 30s/20s):
  1: Plank with Alternating Hip Flexion
       (Stability Ball)                                     15 |   17 |    16 |  17 | 20 x
  2: Plate Thrusters @15kg                        9 |   10 |    10 |  11 | 10 x
  3: Half burpees                                       10 |      9 |     9 |   11 | 10 x
  4: Kettlebell lunges @2x12kg               11 |   12 |   12 |   12 | 12 x
  5: 50m Overhead Rope Carry               50 |   50 |   50 |   50 | 50 meters
  6: 16m Sled Rope Pulling @20kg         20 |   20 |   20 |   20 | 20 kg
      + 16m Forward Sled Pulls @20kg    20 |   20 |   20 |   20 | 20 kg
  7: Low Bar Prowler Push @40kg         15 |   15 |    15 |   15 | 20 meters
      + High Bar Prowler Push @40kg      15 |   15 |   15 |   15 |   0 meters   
  8: Rest                                                      50 | 100 | 150 | 100 |   0 sec

Strecink
pi 30.12.2016 Trening: FTIV W14D3 „Ratchet“

Phase 1: Warmup
10min Easy Run (Distance: 1.75km, Average speed: 10.50km/h, 149 Cal)

Phase 2: Basic weightlifting warmup
Clean [Premiestnenie]:
  1: 10 Muscle Clean [Silové premiestnenie bez spádu pod činku] @30kg
  2: 10 Power Clean [Panva sa nedostane pod úroveň kolien] @30kg
  3: 10 Squat Clean [Premiestnenie s drepom] @30kg
      Note: Rozcvičenie sa - Clean po dobu max 10 minút, pekne krok za krokom.
(Time: 7:00)

Phase 3: Conditioning
10 Rounds - EMOM 40min:
  1.min: Max Pull-Ups
  2.min: Max Burpees
  3.min: Max Power Clean&Jerk @50kg
  4.min: Rest
      Log:
      #1: 16, 12, 12, 11, 11, 11, 12, 11, 11, 10
      #2: 12, 12, 12, 11, 11, 11, 11, 11, 11, 11
      #3:   4,   4,   4,    4,   4,   4,    3,   2,   2,   3
(Total: 117 Pull-Ups, 113 Burpees, 34 Clean&Jerks)

Strecink
so 31.12.2016 Rest day