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 |