JANUAR 2017 TRENING
ne 01.01.2017 Rest day
po 02.01.2017 Trening: B2B W1D1 “Zodiac”

Phase 1: Warmup
10min Easy Run (Distance: 1.98km, Average speed: 11.88km/h, 170 Cal)

Phase 2: Strength
      Note: Základná silová trojkombinácia.
2 Rounds (Activation):
  8 Back Squat @50kg, Rest 90s
3 Rounds:
  8 Back Squat 70%RM @90kg, Rest 90s
(Total Time: 13:50)

2 Rounds (Activation):
  Bench Press    10@60kg, 7@70kg
5 Rounds:
  3 Bench Press 80%RM @100kg, Rest 90-120s
(Total Time: 20:15)

2 Rounds (Activation):
  6 Sumo Deadlift @70kg, Rest 60s
6 Rounds:
  2 Sumo Deadlift 70%RM @100kg, Rest 60s
(Total Time: 11:40)

Phase 3: Conditioning
4 Rounds:
  1: 10 Lunges @KB2x20kg
  2: 10 Hang Power Clean 40%RM @40kg
  3: 10 Box Jump @50cm
      Note: Aj kondičnú časť budeme postupne budovať od jednoduchších a kratších do náročnejších. Nakoľko sme na začiatku mimosezónnej prípravy pracujte v strednom tempe s dôrazom na techniku prevedenia jednotlivých cvikov. Vždy si poznačte svoje dosiahnuté skóre v danom wodku.
(Time: 10:35)

Phase 4: Cooldown
1 Round:
  10 Pull-Ups
ut 03.01.2017 Trening: B2B W1D2 „Panicked“

Phase 1: Primer
AMRAP 10 min:
  1: 10m Run
  2: 10m Walking Lunges
  3: 10m Bear crawl
(Total Count: 8 Rounds + 20m)

Phase 2: Weightlifting
2 Rounds:
  10 Power Clean @30kg
  60s Rest
(Time: 2:35)

5 Rounds:
  1: 2 Clean & Jerk 75-80%RM @50kg
  2: 20 Crunches
     90s Rest
(Time: 10:25)

Phase 3: Conditioning
5 Rounds:
  1: 300m Run (Speed: 13km/h)
  2: 30 KB Swing @20kg
  3: 10 DB Thrusters @12kg
  4: 10 DB Thrusters @10kg
(Time: 26:16)

Phase 4: Afterparty
3 Rounds:
  10 Lateral Delt Raise [Upažovanie v stoji s jednoručkami] @10kg
3 Rounds:
  10 Rear Delt Fly [Rozpažovanie v predklone s jednoručkami] @10kg
(Time: 12:00)

Phase 5: Cooldown
2 Rounds:
  10 Pull-Up
1 Round:
  3 Muscle-Up with Help
st 04.01.2017 Trening: B2B W1D3 „Tornado“

Phase 1: Primer
5 Rounds:
  1: 200m Run
  2: 10 DB Thrusters @2x12kg
  3: 10 Burpees
(Time: 14:15, Total: 1km Run, 50 reps of each)

Phase 2: Strength
1 Round (Activation):
  10 Hang Power Clean @20kg

12 Rounds:
  1 Clean & Jerk
      Round #1-2: @50kg,    #3-8: 70%RM @55kg,    #9-12: @60kg
(Time: 14:00)

5 Rounds:
  5 Front Squat from ground @60kg
      Note: Zvoľ si váhu na RPE@8, čo je hmotnosť s ktorou vykonáš 8 opakovaní.
(Time: 6:20)

Phase 3: Gymnastic
AMRAP 8 min (for quality, accumulate):
  Wall Walk
      Note: Wall Walk nosom k stene vykonaj z polohy vzporu ležmo a s pevným stredom tela sa postupne vytlač rukami do stojky o stenu, následne v tejto polohe sa snaž dostať tak blízko k stene, že bez potreby odrazu nohami od steny prejdeš plynulo do chôdze po rukách. Pri tomto cvičení je najvyšší dôraz na správnu pozíciu panvy a stredu tela, spojené nohy a prepnuté špičky.
(Total Count: 10)

Phase 4: Conditioning
1 Round (Activation):
  6 Deadlift @50kg

3 Rounds:
  1: 10 Deadlift 70%RM @100kg
  2: 15 Pull-Ups
(Time: 13:33)
št 05.01.2017 Trening: B2B W1D4 “Narcotix”

Phase 1: Strength
7 Rounds:
  1: Incline Dumbbell Bench Press
      Round: #1: 30° 12@18kg,    #2: 15° 12@22kg,   #3: 0° 12@26kg,
      Round: #4: 30° 12@20kg,    #5: 15° 12@26kg,   #6: 0° 12@30kg,
      Round: #7: 15° 12@30kg + 6@26kg + 8@18kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]
(Time: 26:15, Total: 35 Pull-Ups)

Phase 2: Endurance
2 Rounds:
  1: 10min Run
      Round #1: 1.86km, Average speed: 11.16km/h, 151Cal
      Round #2: 1.85km, Average speed: 11.10km/h, 156Cal
  2: 10min Elliptical Cross Trainer Machine [Superbežkár]
      Round #1: 2.00km, Average speed: 12.00km/h, 116Cal, L10
      Round #2: 2.11km, Average speed: 12.66km/h, 127Cal, L12/15*
      Note: 40 minút nízko-intenzívnej aeróbnej práce. Musíš mať také tempo aby si bol stále schopný sa plynulo rozprávať. Cieľom nie je vzdialenosť ale práve pomalé tempo počas celej doby.
(Total Time: 45:15, *: last 1min Level, Distance: 7.82km, 550Cal)

Phase 3: Strong Afterparty
5 Rounds:
  20m High Bar Prowler Push
      Round #1-2: @110kg,              #3-5: @126kg

Strecink
pi 06.01.2017 Part A: Walking (Bratislava, Petržalka)
  Vzdialenosť: 6,01 km,    Priemerná rýchlosť: 3,2 km/h
  Čas: 1:52:57,                    Prevýšenie: 113 m
  Kalórie: 359 Cal,              Priemerná teplota: -7,2 °C

Part B: Trening: B2B W1D5 „Entropy“

Phase 1: Primer
10 Rounds:
  10 Squat Clean + Thruster @30kg,    Rest 90s
(Time: 36:20, Total Count: 100 S.Cleans & 100 Thrusters)

Phase 2: Strength
8 Rounds:
  Deadlift,    Rest 90s
      Round #1:     3@50kg,      #2: 3@90kg,      #3: 2@110kg
      Round #4-8: 3@110kg
(Time: 14:40)

Phase 3: Conditioning
3 Rounds:
  1: 5 Clean & Jerk @50kg, TnG
  2: 10 Box Jump Over @50cm
  3: 5 Clean & Jerk @50kg, TnG
  4: 20 Push-Up
      Note: (TnG: Touch and Go – No pausing between reps)
(Time: 14:34, Total Count: 30 C&J, 30 B.Jump, 60 P-Ups)

Strecink
so 07.01.2017 Rest day
ne 08.01.2017 Part A: Hiking
Veľká Homoľa (709m), M a l é    K a r p a t y   (Slovensko)
Trasa: Modra - Veľká Homoľa 709m - Modra
  Vzdialenosť: 13,79 km             Priemerná rýchlosť: 3,5 km/h
  Čas: 3:54:53                               Prevýš.: 643 m
  Priemerná teplota: -6,1 °C      Kalórie: 816 Cal

Part B: Trening "Dulias"

Phase 1: Interrupted CHELSEA WOD
EMOM 21 Rounds (21 Minutes):
  1: 5 Pull-Up
  2: 10 Push-Up
  3: 15 Air Squat*
      Note: * - Only first 8 Rounds
(Total Time: 21:00, 105 Pull-Ups, 210 Push-Ups, 120 A.Squats)

Phase 2: Cooldown
8 Rounds (Interval 30s/15s):
  14 Sledgehammer Slams [Kladivo]
(Total Counts: 112 S.Slams)
po 09.01.2017 Trening: B2B W2D1 „Terrify“

Phase 1: Primer
AMRAP 10min, pomalé až stredne rýchle tempo:
  1: 10 Burpee to target
  2: 20s L-sit hold
  3: 30 Air Squat
(Total: 4 Rounds + 10, Reps: 50 Burpees, 80s L-S, 120 A.Squats)

Phase 2: Weightlifting
2 Rounds (Activation):
  2 Clean & Jerk @40kg

5 Rounds:
  2 Clean & Jerk 70%RM @50-55kg,    Rest 90s
      Round #1-2: @50kg,    #3-5: @55kg
(Time: 8:25)

Phase 3: Strength
2 Rounds (Activation):
  8 Back Squat @50kg,    Rest 90s
3 Rounds:
  10 Back Squat 70%RM @90kg,    Rest 90s
      Note: Rovnaká hmotnosť ako W1D1.
(Time: 15:00)

Phase 4: Conditioning
2 Rounds (Activation):
  2 Deadlift @90kg

3 Rounds:
  1: 2 Deadlift 70%RM @105kg
  2: 10 KB Swing @KB24kg
  3: 2 Deadlift 70%RM @105kg
  4: 10 Parallel bar dips
(Time: 7:10)

1 Round:
  15 Parallel bar dips

Strecink
ut 10.01.2017 Trening: B2B W2D2 „Cold Nancy“

Phase 1: Primer
3 Rounds:
  1: 5 Deadlift @30kg
  2: 20m Run
3 Rounds:
  1: 5 Power Clean @30kg
  2: 20m Run
3 Rounds:
  1: 5 Clean and Jerk @30kg
  2: 20m Run
      Note: Pracuj konzistentne s dôrazom na techniku.
(Total Time: 7:30)

Phase 2: Weightlifting
5 Rounds:
  2 Power Clean and Jerk, 70-80%RM @55kg
1 Round:
  4 Power Clean and Jerk, 70-80%RM @55kg
(Total Time: 11:50)

Phase 3: Conditioning „Cold Nancy“
5 Rounds For Time:
  1: 400m Run (Speed: 13km/h)
  2: 15 Goblet Squat @24kg
(Time: 14:42)

Phase 4: After party
1 Round:
  1: 50 Pull-Ups (Time: 6:53)
  2: 15 Parallel bar dips
  3: 10 Neutral Grip Pull Ups [neutralne zhyby]
st 11.01.2017 Trening: B2B W2D3 „Eyeliner“

Phase 1: Weightlifting
6 Rounds:
  1: 2 Clean & Strict Press @30kg
  2: 5 Burpee
(Time: 5:18)

Phase 2: Strength
      Note: Silový drep a dynamický tlak na lavičke. Hmotnosti na činkách fixne presne podľa percent.
2 Rounds (Activation):
  6 Back Squat @60kg

6 Rounds:
  1: 2 Back Squat 85%RM @100kg
  2: 20 Sit-Up
      Rest 90s
(Total Time: 13:17, 12 B.Squats, 120 S-Ups)

2 Rounds (Activation):
  12 Bench Press    @50kg, @60kg

6 Rounds:
  2 Bench Press 70%RM @90kg
  Rest 60s
Buy Out: Max (4) Bench Press @100kg
(Time: 10:20)

Phase 3: Conditioning
3 Rounds:
  1: 8 Deadlift @90kg
  2: 60 Single Unders
  3: 8 Pull-Up
  4: 60 Single Unders
Buy Out: 60 Sit-Up
(Time: 11:27)
št 12.01.2017 Trening: B2B W2D4 „Impurity“

Phase 1: Endurance
1 Round:
  1: 20min Run
         2min Rest
      (Distance: 3.57km, Average speed: 10.71km/h, 300Cal)
  2: 20min Elliptical Cross Trainer Machine [Superbežkár]
         8min Rest
      (Distance: 4.08km, Average speed: 12.24km/h, 238Cal, L10-15)
  3: 20min Burpees
      (Count: 204)
      Note: Tempo kde si schopný plynulo rozprávať a troška sa držíš späť oproti svojmu komfortnému tempu. Posledný blok sú burpees, tu si daj cieľ tempo na minútu a pracuj až do konca.
(Total Time: 1h:10m, Distance: 7.65km, 538Cal, 204 Burpees)
pi 13.01.2017 Trening: B2B W2D5 „Electrocute“

Phase 1: Primer
6 Rounds:
  1: 40m Easy Run
  2: 5 Burpee
(Time: 4:15, 240m Run, 30 Burp.)

6 Rounds:
  1: 10 Bent Over Row @30kg
  2: 10 Thrusters @30kg
  3: 40m Run
(Time: 12:43, 60 reps of each, 240m Run)

Phase 2: Strength
4 Rounds (Time: 7:20):
  1 Power Clean + Squat Clean + Front Squat @60kg
      Note: ťažká váha, rezerva 1 opakovanie

5 Rounds (Time: 9:00):
  Deadlift
      Round #1: 4@60kg,    #2: 2@100kg,    #3-5: 85%RM 2@120kg

Phase 3: Conditioning
AMRAP 10min:
  1: 10 T2B
  2: 10 Box Jump Over @50cm
  3: 10 Strict Press @45/40kg*
      *Round #1: SP @45kg,  #2-3: SP @40kg
(Total Reps: 3 Rounds + 10 reps., 40 T2Bs, 30 BJ, 30 SP)

Phase 4: After party
4 Rounds (Time: 10:00):
  Barbell Bench Press, Rest 90s
      Round #1: 8@60kg,   #2: 8@80kg,   #3-4: 6@90kg
2 Rounds:
  10 Incline 15° Dumbbell Bench Press @30kg
2 Rounds:
  12 Dumbbell Biceps Curls @10kg
so 14.01.2017 Rest day
ne 15.01.2017 Part A: Hiking
Braunsberg (346m), K a r p a t e n,  Hainburg an der Donau (Österreich)
  Vzdialenosť: 4,32 km           Priemerná rýchlosť: 2,3 km/h
  Čas: 1:52:37                           Prevýš.: 208 m
  Kalórie: 254 Cal                     Priemerná teplota: 2,8 °C

Part B: Trening "Nimble Wolf"

Phase 1: Strong I
9 Rounds:
  16m Prowler Rope Pulling [pritahovanie prowlera lanom]
    & 16m Low Bar Prowler Push [nizky prowler push]
      Round #1-3: @20kg,    #4-6: @35kg,     #7-9: @47kg

Phase 2: Strength I
5 Rounds:
  1: Decline Bench Press
      Round #1-2: 10@60kg,       #3-5: 8@80kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]

Phase 3: Strong II
4 Rounds:
  1: 50m Overhead Rope Carry
  2: 12+12 Sledgehammer Slams [Kladivo]

Phase 4: Strength II
4 Rounds:
  1: Seated DB Shoulder Press
      Round #1: 10@14kg,    #2-3: 6@22kg,    #4: 10@14kg
  2: Reptile Push Ups [klik s príťahom kolena k lakťu]
      Round #1: 12,                 #2-3: 10,               #4: 12

Phase 5: Cooldown
5 Rounds:
  1: 15 Crunches [Priame skracovačky]
  2: 20 Scissors [Vertical strihy]

Strecink
po 16.01.2017 Trening: B2B W3D1 „Damaged“

      Note: V 3 týždni sa dostávame na záver určitých schém a bude nasledovať retest. Niektoré tréningy budú náročné, preto odporúčam dôraz na stravu a spánok.

Primer 1: Primer
AMRAP 10min:
  1: 10 Burpee to target
  2: 20s L-sit hold
  3: 30 Air Squat
      Note: Začni pomaly a postupne pridávaj do stredného tempa.
(Total: 4 Rounds)

Phase 2: Weightlifting
7 Rounds:
  2 Clean & Jerk, Rest 90s
      Round #1-2: @40kg,    #3-4: @50kg,    #5-7: 75%RM @60kg

Phase 3: Strength
4 Rounds (Time 15:20):
  12 Back Squat, Rest 90s
      Round #1: @60kg,      #2-4: 70%RM @90kg
      Note: Hmotnosť ROVNAKÁ ako W1D1 a W1D2. Dobre si rozlož rozcvičovacie série, nie zbytočne veľa opakovaní nakoľko ideme 12ky.

Phase 4: Conditioning
1 Round (Activation):
  2 Deadlift @50kg
5 Rounds (Time 12:55):
  1: 2 Deadlift 75%RM @110kg
  2: 5 Pull-Ups
  3: 10 Push-Ups
  4: 5 Pull-Ups

Strecink
ut 17.01.2017 Trening: STRONGMAN s Lubom "Blue Tuesday"

Phase 1: Main
3 Rounds (Interval 40s/40s):
  1: 15 Air Squats
  2: 15m Low Bar Prowler Push [nizky prowler push]
     & 15m High Bar Prowler Push [vysoky prowler push]
      Round #1: @40kg,   #2-3: @50kg
  3: 16m Sled Rope Pulling [pritahovanie sani lanom] @20kg
     & 16m Reverse Sled Drag [Sane vzad] @20kg
  4: 50 Rope waves
  5: 10 Deadlift with KB @2x16kg
  6: 15 Plank with Alternating Hip Flexion (Stability Ball)
  7: Rest

Phase 2: Cooldown
1 Round:
  1: 8+8 Oblique plank w/ rotation to side
  2: 8+8 Reverse Lunges [vypady vzad prava+lava noha]
  3: 8 Burpee
1 Round:
  1: 8+8 Oblique plank w/ rotation to side
  2: 8+8 Half-Squat Step to side [Ukroky vpravo+vlavo]
  3: 8 Squat Jumps [vyskoky z drepu]

Strecink
st 18.01.2017 Trening: B2B W3D2 „Rockets“

Phase 1: Primer
AMRAP 10min:
  1: 5 Man Maker [Klik + Pritah PR + Pritah LR + Thruster] @DB2x12kg
  2: 20m Bear Crawl
      Note: Pomaly, dôraz na techniku, pevný stred tela a práca s dychom.
(Total: 3 Rounds + 4 reps., 19 M.Makers, 60m B.Crawl)

Phase 2: Weightlifting endurance
10 Rounds (5min) Every 30s:
  2 Power Clean & Jerk @55kg
After 5min - 30s Rest
1 Round – 60s:
  Max (4) Reps Power Clean & Jerk @55kg
      Note: Prvých 5min ideš každých 30 sekúnd 2 P.Clean&Jerk t.j. 10 kôl. Oddychuješ 30s od 5:00-5:30, potom 1min ideš max reps.

Phase 3: Strong
6 Rounds:
  15m Lying Sled Rope Pulling [prit. sani lanom v lahu]
    + Forward Sled Pulls [Sane vpred]
      Round #1: @15kg, #2-4: @25kg, #5: @20kg, #6: @15kg

Phase 4: Gymnastic
Accumulation 7min:
  Wall Walk    (Count: 9)
      Note: Wall Walk vykonať v hollow pozícii tak ako sa len dá - rukami sa natlač blízko steny. Cieľom je forma a držanie tela. Praxuj po dobu 7 minút.

Phase 5: Afterparty
2 Rounds:
  Pull-Ups [zhyby]    (12, 5)
št 19.01.2017 Trening: B2B W3D3 „Smash“

Phase 1: Primer
1 Round:
  5 Thruster @20kg
10 Rounds (Time 14:33, 55 reps.):
  10-9-8-7-6-5-4-3-2-1 Thruster @40kg
  1-2-3-4-5-6-7-8-9-10 Burpee over bar

Phase 2: Strength, retest
6 Rounds (Time 17:00):
  Back Squat, Rest 120s
      Round #1: 5@60kg,    #2: 4@80kg,    #3: 90% 2@110kg,
      Round #4: 92.5% 1@120kg,                #5: 95% 1@122.5kg,
      Round #6: Max 80% 6@102.5kg

Phase 3: Conditioning
1 Round:
  6 Deadlift @60kg
3 Rounds (Time 12:00):
  1: 10 Deadlift 70%RM @105kg
  2: 20 T2B

Phase 4: Afterparty
3 Rounds:
  10 Calf Raise w/10 Second Eccentric [výpony na lýtka v stoji]
      Note: Postav sa špičkami na vyvýšenú podložku /kotúče tak aby sa pri úplnom natiahnutí lýtka päta nohy dotýkali zeme. Vykonaj výpon na špičky a na 10sec pomaly dole. Urob 8-10 op. v 3 sériách.

2 Rounds:
  Barbell Biceps Curls
      Round #1: 16@20kg, #2: 11@20kg
pi 20.01.2017 Trening: B2B W3D4 „Forged“

Phase 1: Endurance I
1 Round:
  1: 10min Step-up @50cm             (151x, Climbed: 75.5m)
  2: 15min Prowler push @20kg     (21x25m, Distance: 525m)
      Note: Každú modalitu vykonávať vkuse po danú dobu a takým tempom, že sa môžeš stále plynulo rozprávať.

Phase 2: Strength
5 Rounds:
  10 Incline 15° Dumbbell Bench Press @24kg

Phase 3: Endurance II
1 Unbroken Round (20min):
  1: 5min Elliptical Cross Trainer Machine @L10
         (Distance: 0.90km, A.Speed: 10.80 km/h)
  2: 10min Elliptical Cross Trainer Machine @L15
         (Distance: 1.42km, A.Speed: 8.52 km/h)
  3: 5min Elliptical Cross Trainer Machine @L10
         (Distance: 0.96km, A.Speed: 11.52 km/h)
(Total: 3.28km, Climbed: 878m, 248 Cal)

Phase 4: Afterparty
2 Rounds:
  Pull-Ups [zhyby]    (12, 8)
so 21.01.2017 Rest day
ne 22.01.2017 Trening: B2B W3D5 „Fragmented“

Phase 1: Primer
5min Easy Run  (Distance: 1.02km, Average speed: 12.24km/h, 88Cal)

3 Rounds (Time 5:40):
  1: 10 Swing @KB16kg
  2: 10 Goblet Squat @KB16kg
  3: 10 Shoulder dislocate w/ stick

Phase 2: Weightlifting
11 Rounds - Every 30s:
  2 Clean & Jerk 60%RM @40kg

Phase 3: Strength
8 Rounds (Time 18:40, *: PB):
  Deadlift, Rest 120s
      Round #1: 6@80kg,    #2: 4@100kg,    #3: 2@120kg
      Round #4: 90% 2@130kg,    #5:     92.5% 1@135kg
      Round #6: 95% 1@140kg,    #7-8: >100% 1@155kg*

Phase 4: Conditioning
10 Rounds - Every 60s:
  1: 5/10 Pull-Up
      Round #1-2: 10,      #3-9: 5,       #10: 10    (Total: 65)
  2: 20s FLR

Phase 5: Afterparty
10min Farmers Walk @KB2x24kg   (držanie vedľa tela)
(Distance: 455m)

Strecink
po 23.01.2017 Trening: "Blue Steel"

Phase 1: Strength I
5 Rounds:
  1: Barbell Bench Press
      Round #1: 12@50kg,   #2: 10@60kg,   #3: 8@80kg,   #4-5: 5@90kg
  2: 10* Push-Ups [kliky]
      Round #1-2: 10,            #3-5: 0

Phase 2: Strength II
4 Rounds:
  1: Incline Dumbbell Bench Press
      Round #1: 12@16kg,   #2: 10@22kg,    #3-4: 8@30kg
  2: 5 Pull-Ups [zhyby]

Phase 3: Strength III
4 Rounds:
  1: Seated low cable row [veslovanie v sede]
      Round #1: 12@40kg,  #2: 10@50kg,  #3: 8@60kg,  #4: 10@50kg
  2: Neutral Grip Pull Ups [neutralne zhyby]
      Round #1: 8,        #2: 7,        #3-4: 6

Phase 4: Strength IV
4 Rounds:
  Seated Pull Down Machine
      Round #1: 16@70kg,    #2: 20@80kg,    #3-4: 16@80kg

2 Rounds:
  20 Seated Triceps Dip Machine
      Round #1: 20@50kg,    #2: 20@60kg

3 Rounds:
  Biceps Curls with EZ bar @20kg
      Round #1: 12@20kg,    #2: 10@20kg,    #3: 8@20kg
ut 24.01.2017 Trening: B2B W4D1 „Rarity“

Phase 1: Primer
AMRAP 10min:
  1: 40 Single Unders
  2: 10 KB Swing @KB16kg
  3: 10 Push-Ups
(Total: 7 Rounds + 20 reps, 300 SU, 70 Swing & PU)

Phase 2: Weightlifting
4 Rounds (Time 6:00):
  2 Clean & Jerk 80%RM, Rest 90s
      Round #1-2: @50kg,     #3-4: @55kg

Phase 3: Strength
2 Rounds:
  10 Back Squat
      Round #1: @50kg,        #2: @70kg
3 Rounds (Time 9:20):
  1: 8 Back Squat 70%RM @90kg
  2: Chase by: 10 DB Bench press @28kg
      Rest 90s

Phase 4: Conditioning
3 Rounds (15-12-9):
  1: Pull-ups
  2: Power Clean @50kg
3 Rounds (9-6-3):
  1: Pull-ups
  2: Thruster @50kg
(Total Time: 17:12)

Phase 5: Cooldown
1 Round:
  30 Burpee (Time 2:15)
  10 Neutral Grip Pull Ups [neutralne zhyby]

Strecink
st 25.01.2017 Trening: B2B W4D2 „Mighty Zap“

Phase 1: Endurance
1 Round:
  4min Walk (0.20m, Speed 3km/h)
12 Rounds - Each 2min (Total 24min):
  1: 5 Burpee
  2: Run @Speed 12km/h
(Total Time: 28min, Distance: 4.12km/h, 343Cal)

Phase 2: Strong & Gymnastic
5 Rounds (Time 39:39):
  1: 2x 16m Lying Sled Rope Pulling [prit. sani lanom v lahu] @15kg
            + Forward Sled Pulls [Sane vpred] @15kg
  2: 5 Wall Walk

Phase 3: Afterparty
3 Rounds:
  10 Standing Biceps Dumbbell Curl
      Round #1-2: @14kg,   #3: @10kg
3 Rounds:
  10 Triceps push-down with cable [Tric Y kladka zhora] @64kg
3 Rounds:
  10 Lateral Delt Raises [upazovanie v stoji]
      Round #1: @10kg,    #2-3: @8kg
št 26.01.2017 Trening: B2B W4D3 „Entropy“

Phase 1: Primer
10 Rounds (Time 24:24):
  1: 10m Bear Walk
  2: 1 Wall Walk
  3: 10m Side Bear Walk
  4: 1 Wall Walk

Phase 2: Strength Endurance
10 Rounds (5min) - Every 30s:
  3 Strict Press 70%RM @40kg
After 5min - 30s Rest
1 Round – 60s:
  Max Reps Strict Press/Push Press 70%RM @40kg
      (8 SP + 6 PP = 14 reps)
      Note: Ideš 10x 30s: 3 Strict Press. Po 10. kole máš 30s pauzu a ideš celú 1min max reps.

4 Rounds:
  Strict Press
      Round #1: 5@50kg,   #2-4: 2@60kg

Phase 3: Conditioning
5 Unbroken Rounds:
  1: 60 Single Unders
  2: 10 Box Jump @50cm
  3: 5 KB Swing @24kg
      Note: Všetko unbroken! Ak sa sekneš na švihadle, pokračuj ďalej.

Phase 4: Cooldown
2 Rounds:
  10 Pull-Up
pi 27.01.2017 Trening: B2B W4D4 „Strokery“

Phase 1: Primer
10min Elliptical Cross Trainer Machine @L15
(Distance: 1.79km, 558m Climbed, Average speed: 10.74km/h, 62 AHR)

Phase 2: Strength
3 Rounds (Activation):
  6 Deadlift @60kg
8 Rounds (Time 12:45):
  1: 3 Deadlift 65%RM @100kg
  2: Chase by: 1 Wall Walk
  Rest 60s

Phase 3: Conditioning
90 Rounds (Every 20s for 30min):
  1 Clean&Jerk @40kg
      Note: Správne použi silu pri každom opakovaní. Ideš 20s - 30 minút, rozlož sily a sústreď sa na technické prevedenie.

3 Unbroken Rounds:
  10 Clean&Jerk @40kg
(Total: 120 C&J @40kg)

Phase 4: Cooldown
10min Elliptical Cross Trainer Machine @L10
(Distance: 2.14km, 403m Climbed, Average speed: 12.84km/h, 156 AHR)
      Note: Ľahký cooldown..
(Total @Elliptical M.: 3.93km, 961m Climbed)
so 28.01.2017 Trening: B2B W4D5 „Abyss“

Phase 1: Primer
10 Rounds (Time 9:27):
  1: 10 Barbell Bent-over row @35kg
  2: 10 Jumping Jack w/ horizontal hand swing
      Note: Jumping Jack - ruky idú z predpaženia do upaženia (ako keby si tlieskal)

Phase 2: Strength
1 Round (Activation):
  10 Bench Press @50kg

8 Rounds (Time 14:00):
  1: 3 Bench Press 65%RM @80kg
  2: Chase by: 8 Bent-over Dumbell Flyes [Rozpažovanie v predklone] @2x10kg
  Rest 60s

8 Rounds (Time 13:13):
  1: 8 Pull-ups
  2: Chase by: 8 Plyo/In-Depth Push-ups @13cm
      Note: Plyo kľuky vykonáš tak, že z kľuku vyskočíš na kotúče položené vedľa dlaní. Následne po zoskočení a dotyku hrudníka o zem sa musíš snažiť okamžite vykonať čo najexplozívnejší kľuk a opäť vyskočiť rukami na kotúče.

Phase 3: Afterparty
5 Rounds (Time 10:55):
  1: 20 Sit-Up
  2: 10 T2B

1 Round:
  One Arm Farmer’s Walk @100m/each hand @KB24kg (Time 3:15)
ne 29.01.2017 Trening: Hiking
INOVEC (1042m)
Pohorie: Považský Inovec (Fatransko-tatranská oblasť), Slovensko
Trasa: Selec 335m -> Inovec 1042m -> Selec 335m

Vzdialenosť: 12,71 km,      Celkový čas: 4:56:46
Čas pohybu: 4:04:05,         Priemerná rýchlosť: 2,7 km/h,
Max rýchlosť: 8,9 km/h,    Priem.rýchlosť pohybu: 3,1 km/h
Prevýšenie: 872 m,             Min n.v.: 335 m, Max n.v.: 1.105 m
Kalórie: 744 Cal,                  Priemerná teplota: -7,2 °C
po 30.01.2017 Trening: B2B W5D1 „Velocity“

Phase 1: Primer
5 Rounds (Time 14:35):
  1: 15m Bear crawl
  2: 10 Renaged row [pritah JR vo vzpore ležmo] @DB2x10kg
  3: 15m Walking Lunges
  4: 10 Goblet Squat @KB16kg

Phase 2: Strength
3 Rounds (Activation):
  Back Squat
      Round #1-2: 8@60kg,  #3: 4@90kg

5 Rounds (Time 10:30):
  2 Back Squat 80%RM @105kg,  Rest 120s

Phase 3: Conditioning
11 Rounds (Time 22:40):
  1: 3 Deadlift 65%RM @100kg
  2: 3 Box Jump Over @50cm
  3: 1 Clean & Jerk 65-70%RM @50kg
  4: 2 Sprint @16m
  Rest 60s

Phase 4: Afterparty
2 Rounds:
  10 Neutral Grip Pull Ups [neutralne zhyby]
1 Round:
  40m Sprint
ut 31.01.2017 Trening: B2B W5D2 „Ostrich“

Phase 1: Warmup
10 Rounds (Time 15:38):
  1: 10 Bent-over DB row @2x10kg
  2: 10 Jumping Jack w/ horizontal hand swing
  3: 10m Bear Crawl
  4: 10m Run
      Note: Horizontal Jumping Jack, ruky ako keď by si chcel tlieskať.

Phase 2: Strength
1 Round (Activation):
  10 Bench Press @50kg
3 Rounds (Time 10:00):
  1: 8 Bench Press 70%RM @85kg
  2: Chase by: 3 Weighted Pull-Up
      Round #1: 3@10kg,  #2-3: 3@15kg

Phase 3: Strong
4 Rounds (Time 15:23):
  1: 2x 16m Sled Rope Pulling [pritahovanie sani lanom] @25kg
  2: 12 Parallel bar dips

Phase 4: Endurance
6 Rounds:
  1min Burpee Pull-Up, 1min Rest
      Round #1-6: 8 (Total: 48)

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