FEBRUAR 2017 | TRENING |
st 01.02.2017 | Trening:
B2B W5D3 „Untouchable Ice“ Phase 1: Primer 3 Rounds: 1: 10 Deadlift @40kg 2: 40 Single Unders 3 Rounds: 1: 10 Hang Clean @40kg 2: 12 Thrusters @40kg 3 Rounds: 1: 10 Clean & Press @40kg 2: 6 Wall Walk (Total Time: 33:40, After 3R: 4:00, After 6R: 15:00) Phase 2: Weightlifting 3 Rounds: 2 Hang Clean & Jerk @60kg 3 Rounds: 2 Hang Clean & Jerk (backoff 10%) @50kg Note: Tri dvojky ťažké. Následne zníženie váhy o 10% a ďalšie 3 sérii po 2 opakovania 8 Rounds: 2 Clean & Split Jerk 70%RM Round #1: 4@20kg, #2-5: 2@30kg, #6: 2@40kg, #7-8: 2@50kg Phase 3: Conditioning 3 Rounds (Time 6:34): 1: 15 T2B 2: 15 Push-Up |
št 02.02.2017 | Trening: B2B W5D4 „Winterpike“ Phase 1: Primer 5 Rounds (10min) - Each 2min: 1: 5 Burpee 2: Run @12km/h (Total Distance: 1.65km, Average speed: 9.90km/h, 145Cal) Phase 2: Conditioning 3 Rounds (Time 29:56): 1: 1km Run @5% Incline 2: 30 Burpee Note: Každým kolom je cieľom dosiahnuť lepší čas. Time Tot.Time A.Speed Climb Round #1: | 1km Run | 6:10 | 6:10 | 9.73 | 50m Round #1: | 30 Burp | 3:09 | 9:19 | Round #2: | 1km Run | 6:46 | 16:34 | 8.87 | 50m Round #2: | 30 Burp | 2:58 | 19:32 | Round #3: | 1km Run | 7:02 | 26:55 | 8.53 | 50m Round #3: | 30 Burp | 3:01 | 29:56 | Phase 3: Afterparty 3 Rounds: 10 Pull-Ups [zhyby] (Total Distance: 4.65km, 115 Burpees, 150m Climbed, 30 Pull-Ups) |
pi 03.02.2017 | Trening:
B2B W5D5 „Impurity“ Phase 1: Warm Up 2 Rounds: 200 Single Unders Round #1: Time 1:46, #2: Time 1:27 Phase 2: Primer 3 Rounds: 1: 20 Single Unders 2: 5 Air Squat 3: 10 Shoulder Dislocate w/Stick 3 Rounds: 1: 30 Single Unders 2: 5 Jump Squat 3: 10 Band Pull Apart [rozpažovanie v stoji s gumovým bandom] 3 Rounds: 1: 40 Single Unders 2: 5 Tuck Jump [Skok do výšky z drepu, kolena na hrudník] 3: 10 Push-up (Total Time: 12:10) Phase 3: Weightlifting 1 Round: 10 Hang Clean @20kg 10 Rounds: 2 Clean & Jerk Round #1-3: @40kg, #4-6: @50kg, #7-10: @60kg Phase 4: Strength 6 Rounds (Time 13:40): 1: 2 Back Squat 70%RM @90kg 2: Chase by: 1 Wall Walk Rest 90s Phase 5: Conditioning AMRAP 10min: 1: 10 Pull-Ups 2: 10 Box Jump Over @50cm 3: 10 Push press @50kg (Total: 4 Rounds + 10 reps, 50 PU, 40 BJ & PP) Strecink |
so 04.02.2017 | Rest day |
ne 05.02.2017 | Trening:
Hiking VYSOKÁ (754m), Malé Karpaty, S l o v e n s k o Trasa: Zochova chata -> Čermák -> Hubalová -> Vysoká (754m) -> Hubalová -> Zochova chata Vzdialenosť: 17,76 km, Celkový čas: 6:13:50 Čas pohybu: 4:41:32, Priem.rýchlosť: 3,5 km/h Kalórie: 1.047 Cal, Priem.rýchlosť pohybu: 3,8 km/h Stúpanie: 575 m, Min n.v.: 446 m, Max n.v.: 770 m Klesanie: 568 m, Priemerná teplota: 5,0 °C |
po 06.02.2017 | Trening: B2B W6D1 „Skittles“ Phase 1: Primer 10 Rounds (Time 9:58, 50 reps of each): 1: 5 Swing @KB12kg 2: 5 Thruster @KB12kg 3: 5 Burpee Phase 2: Strength I 5 Rounds (Time 21:00): 1: 10 Back Squat Round #1-2: 10@60kg, #3-5: 70%RM 10@90kg 2: Chase by: 4-5 Weighted Pull-Up Round #1: 5@0kg, #2: 5@10kg, #3-4: 4@20kg, #5: 5@20kg+5@0kg Rest 90s Phase 3: Strength II 5 Rounds: Barbell Bench press, Rest 120s Round #1: 10@60kg, #2: 8@80kg, #3-5: 85%RM 2@105kg Phase 4: Conditioning 4 Rounds (Time 10:20): 1: 10 Alternate DB Snatch @DB12kg 2: 2 Wall Walk 3: 10 Push-Up Strecink |
ut 07.02.2017 | Trening:
STRONGMAN s Lubom "Olivia" Phase 1: Warm-Up 1 Round: 10 Pull-Up Phase 2: Strongman 3 Rounds: 1: 16m Prowler Rope Pulling [prit. prowlera lanom] & 16m Low Bar Prowler Push [nizky p.push] @20kg, @20kg, @40kg 2: Walking Lunges @18m, @36m, @36m 3: 12 Inverted Pull-Up 4: 12 Weighted Push-Up @10kg, @30kg, @40kg 5: 25m Farmers Walk @KB2x24kg 6: 12 Lying Leg Raise with plate @20kg 2 Rounds (Interval 30s/60s): 30s Spinning Bike 90%RM Phase 3: Afterparty 3 Rounds: 35m High Bar Prowler Push @55kg Strecink |
st 08.02.2017 | Trening: B2B W6D2 „Wintercliff“ Phase 1: Primer 10min Elliptical Cross Trainer Machine @L15 (Distance: 1.91km, 559m Climbed, Average speed: 11.46km/h, 142Cal) Phase 2: Weightlifting Endurance 1 Round: 10 Hang Clean @20kg 4 Rounds: Clean & Jerk Round #1: 5@30kg, #2-3: 3@40kg, #4: 3@45kg 10 Rounds (5min) - Every 30s: 3 Clean & Jerk/Press 50%RM @45kg After 5min - 30s Rest 1 Round – 60s: Max Reps (6) Clean & Jerk/Press 50%RM @45kg Phase 3: Strong 6 Rounds: 1: 1x 16m Sled Rope Pulling [pritah. sani lanom] @20kg 2: 10 Neutral Grip Pull Ups [neutrálne zhyby] (Total Time: 16:33) Phase 4: Afterparty 3 Rounds: 10 Triceps push-down with cable [Y kladka] @64kg 4 Rounds: 10 Biceps Curls with EZ bar @18kg |
št 09.02.2017 | Rest day |
pi 10.02.2017 | Trening: B2B W6D3 „Tap“ Phase 1: Primer Buy In: 12 Pull-Up [zhyby] 3 Rounds (Time 5:00): 1: 10m Bear Crawl 2: 10m Walking Lunges 3: 10 Bent-over row @30kg Phase 2: Weighlifting 1 Round (Activation): 1: 6 Clean @20kg 2: 6 Clean & Jerk @30kg 7 Rounds: 2 Clean & Jerk Round #1-2: @50kg, #3-7: 75%RM @60kg Phase 3: Strength 1 Round (Activation): 6 Deadlift @60kg 5 Rounds (Time: 9:00): 1: 5 Deadlift @100kg 2: Chase by: 5 Neutral Grip Pull Ups [neutralne zhyby] Phase 4: Conditioning 3 Rounds (Time 14:10): 1: 5+5 DB Snatch @20kg 2: 10 Burpee 3: 20 Thrusters with DB @2x12kg Phase 5: Strength II 3 Rounds: 1: Rear Delt Seated Fly Machine [Zadne delty v sede na stroji] Round #1-2: 10@41kg + 10@20kg, #3: 20@20kg 2: 12 Leg Raise on Parallel Bars [Dvih noh na bradlach] Phase 6: Afterparty 4 Rounds: 1: 5 Pull-Up [zhyby] 2: 5 Parallel Bar dips [Tricepsové kliky na bradlach] |
so 11.02.2017 | Trening:
"Artender" Phase 1: Primer 10 Rounds (Time 7:55): 1: 20 Single Unders 2: 20 Jumping Jacks Phase 2: Strength 5 Rounds (Time 16:30): 1: Incline 15° Dumbbell Bench Press Round #1: 12@24kg, #2: 12@26kg, #3: 10@28kg, #4-5: 8@34kg 2: 5 Neutral Grip Pull Ups [neutralne zhyby] Phase 3: Weightlifting Practice 3 Rounds: 6 Overhead Squat @20kg 11 Rounds: Snatch Round #1-2: 1@20kg, #3: 3@20kg, #4: 2@20kg, #5-6: 5@30kg, Round #7-8: 3@35kg, #9-10: 2@40kg, #11: 2@45kg (Total Time: 25min) |
ne 12.02.2017 | Trening: Hiking Königswarte (344m), Kleine Karpaten, Niederösterreich Trasa: Berg (Österreich) -> Königswarte (344m) -> Berg Vzdialenosť: 5,03 km Priem.rýchlosť: 3,1 km/h Uplynutý čas: 1:52:45 Priem.rýchlosť pohybu: 3,5 km/h Čas pohybu: 1:26:32 Priemerná teplota: 3,9 °C Prevýš.: 231 m Kalórie: 299 Cal |
po 13.02.2017 | Trening:
B2B W7D1 „Monday“ Phase 1: Primer 1 Round: 10 Pull-Up 10 Rounds (Time 19:00): 1: 10m Bear Crawl 2: 10 Thrusters with DB @2x12kg Phase 2: Strength 6 Rounds (Time 13:30): Back Squat, Rest 120s Round #1: 6@50kg, #2: 6@80kg, #3-6: 85%RM 2@105kg 8 Rounds (Time 14:10): Bench Press, Rest 90s Round #1-2: 10@50kg, #3-8: 70%RM 2@90kg Phase 3: Conditioning 5 Rounds (Time 16:00): 1: 5 Weighted Pull-Up @15kg 2: 10 Plyo/In-Depth Push-ups @17cm 3: 10 Box Jump @50cm Note: Plyo kľuky - Vyskočíš na kotúče položené vedľa dlaní, následne po zoskočení a dotyku hrudníka o zem okamžite vykonáš čo najexplozívnejší kľuk a opäť vyskočíš rukami na kotúče. |
ut 14.02.2017 | Trening: B2B W7D2 „Shotgun“ Phase 1: Primer 10 Rounds (Time 12:55): 1: 32m Run 2: 10m Lunges 3: 5 T2B Phase 2: Weightlifting 1 Round: 1: 6 Clean @20kg 2: 6 Overhead Squat @20kg 13 Rounds: High Hang Squat Snatch + Overhead Squat Round #1-4: 2@30kg + 2@30kg Round #5-6: 2@35kg + 2@35kg Round #7-10: 2@40kg + 2@40kg Round #11-13: 1@45kg + 0 Note: Postupne dvíhať hmotnosť až po ťažkú, ale pod kontrolou. (Total Time 34:00) Phase 3: Gymnastic, for quality 6 Rounds (Time 19:20): 1: 16m Lying Sled Rope Pulling [prit. sani lanom v lahu] @15kg + Forward Sled Pulls [Sane vpred] @15kg 2: 2 Wall Walk Phase 4: Conditioning 50 Burpee Pull-Up (Time 9:20) Phase 5: After Party 3 Rounds (Time 6:45): 1: 8 Barbell Biceps Curls @30kg 2: 8 Parallel Bar dips [Tricepsové kliky na bradlach] |
st 15.02.2017 | Trening:
B2B W7D3 „Laceration“ Phase 1: Primer 5 Rounds: 1: 10 Burpee 2: 400m Run @12.5km/h (Total Time 13:39, Distance 2km, Av.speed 8.79km/h, 50 Burpees, 177Cal) Phase 2: Strength 2 Rounds (Activation): 6 Deadlift, Rest 90-120s Round #1: @60kg, #2: @90kg 5 Rounds: 2 Deadlift 75%RM @115kg, Rest 90-120s (Total Time 15:40) Phase 3: Conditioning 6 Rounds (Time 13:50): 1: 5 Pull-Up 2: 5+5 Alternate DB Snatch @20kg 3: 50 Single Unders Strecink |
št 16.02.2017 | Trening: B2B W7D4 „Speed play“ Phase 1: Speed play 1 Round (10min): 1: 5min Run @10km/h 2: 5min Run @12km/h 5 Rounds (15min): 1: 1min Run @14km/h 2: 2min Run @8.5km/h 1 Round (5min): 5min Run @10.3km/h Note: Beh bez prestávky, meníš iba rýchlosť v uvedených intervaloch. Celkovo bežíš 30 minút. (Total Time: 30:00, Distance: 5.3km, Av.speed: 10.6km/h, 450Cal) Phase 2: Afterparty 4 Rounds: 1: Barbell Bench Press Round #1-2: 10@60kg, #3-4: 7@80kg 2: 5 Neutral Grip Pull Ups [neutralne zhyby] |
pi 17.02.2017 | Rest day |
so 18.02.2017 | SVIT SPARTAN WINTER SPRINT 18.2.2017, Svit (Slovakia) Name: BALINT Viktor Born: 1978 Bib: 17061 Nationality: SVK Category: Open Muži Club: Bratislava Distance: 7.89km Min. altitude: 715m Max altitude: 904m Obstacles: 22 (1: Memory test, 2: Small cargo, 3: O-U-T, 4: Hurdles, 5: 6ft wall, 6: Invert bar, 7: 7ft wall, 8: Monkey bar A, 9*: Ballance, 10: Barbwire Crawl, 11*: Rope Climb, 12: 8ft wall, 13: Multiring, 14: Memory recall, 15: Under Bridge, 16: Slack Line, 17: A-Cargo, 18: Triceps Bar, 19: Across Water, 20: Slip Wall, 21*: Spear Throw, 22: Starway to Sparta) *Penalty Burpees: 90 Result Time: 1:25:18 TOTAL Rank: 1047/2111 TOTAL Rank Men: 947/1622 OPEN Men INDIVIDUALS: 212/381 OPEN Men ALL: 783/1442 |
ne 19.02.2017 | Trening:
STRONGMAN s Robom „Belyre" Phase 1: Warm-Up 2 Rounds: Pull-Up 5, 1 Phase 2: Strongman 6 Rounds (Interval 30s/10s): 1: 12 Reverse Lunges [vypady vzad prava+lava noha] @KB2x12kg 2: 10 Triceps Elbow Push-Ups (from Dolphin plank position) 3: 30m Atlas carry @40kg 4: 15 Rope waves 5: 15m Forward Sled Pulls [Sane vpred] @65kg 6: 16m Prowler Rope Pulling [prit. prowlera lanom] & 16m Low Bar Prowler Push [nizky p.push] @20kg 7: R e s t Strecink |
po 20.02.2017 | Trening: B2B W8D1 „Mood“ Phase 1: Primer 5 Rounds (Time 13:05): 1: 10m Bear Crawl 2: 3 Wall Walk 3: 10m Walking Lunges Phase 2: Strength 3 Rounds (Activation): Strict Press Round #1: 6@30kg, #2: 6@40kg, #3: 4@50kg 4 Rounds (Time 9:10): 1: 2 Strict Press 85%RM @60kg 2: Chase by: 4 Weighted Pull-Up @15kg Phase 3: Conditioning 2 Rounds (Activation): 6 Deadlift Round #1: 6@60kg, #2: 6@80kg 3 Rounds (Time 11:19): 1: 8 Deadlift 70%RM @105kg 2: 10 T2B 3: 12 Parallel bar dips Phase 4: Afterparty 30 Burpees (Time 1:40) |
ut 21.02.2017 | Trening:
B2B W8D2 „File“ Phase 1: Primer 5 Rounds (15min): 1: 60s Burpee Rounds: 15, 12, 12, 14, 15 2: 120s Run @10km/h (Total Burpees: 68, Distance: 1.6km, 153Cal) Phase 2: Weighlifting 3 Rounds: Snatch Round #1-2: 3@30kg, #3: 2@40kg 4 Rounds (Time 7:00): 1: 2 Snatch 85%RM @40kg 2: Chase by: 1 Wall Walk Phase 3: Weighlifting endurance 20 Rounds (Every 30s for 20min, 40 reps of each): odd: 2 TnG Clean & Jerk @40kg even: 2 TnG Snatch @40kg after 10 Rounds: 90s R e s t Phase 4: Strong 10 Rounds (Time 30:00): 1: 15m Lying Sled Rope Pulling [prit. sani lanom v lahu] 2: 15m Bear Crawl Sled Drags [medvedia chodza, tahanie sani] Round #1: @10kg, #2: @20kg, #3: @10kg, #4: @10kg, #5: @20kg Round #6: @20kg, #7: @20kg, #8: @10kg, #9: @15kg, #10: @15kg Strecink |
st 22.02.2017 | Trening: B2B W8D3 „Paragraph“ Phase 1: Primer 50 Man Maker [Klik + Pritah PR + Pritah LR + Thruster] @2x8kg (Time 15:40) Phase 2: Strength 9 Rounds (Time 18:30): Back Squat Round #1-3: 6@60kg, #4-9: 75%RM 2@100kg Phase 3: Conditioning 10 Rounds (Time 20:25): 1: 10 Biceps Curls Round #1-2: @30kg, #3-6: @25kg, #7-10: @20kg 2: 10+10m Alternate One Hand Farmers Walk @KB24kg |
št 23.02.2017 | Trening:
B2B W8D4 „Screen“ Phase 1: Conditioning Note: Dva bloky, v prvom desať 2-minútových kôl, kde si rozložte tempo tak aby to nebolo hektické a zbytočne rýchle. Následne 20min beh. 10 Rounds (Every 2min for 20min): 1: 10 Burpees 2: Run @10-12km/h (Distance: 2.27km, Average speed: 6.81km/h, 196Cal) Rest 5 min 1 Round: 1: 20min Run @11km/h (Distance: 3.67km, A.Speed: 11.01km/h, 321Cal) 2: 4min Walk @3km/h, 200m (Total Distance: 6.14km, 100 Burpees, 517Cal) Phase 2: Afterparty 2 Rounds: 1: 10 Pull-Up 2: 12 Triceps push-down with cable [Tric Y kladka zhora] @55kg |
pi 24.02.2017 | Trening: B2B W8D5 „Command“ Phase 1: Primer AMRAP 10min (moderate tempo): 1: 10 DB Thrusters @2x12kg 2: 20m Run 3: 10 Goblet Squat @KB16kg 4: 20m Run (Total: 7 Rounds) Phase 2: Weightlifting 9 Rounds: Power Clean Round #1: 10@20kg, #2: 6@40kg, #3: 3@50kg Round #4-5: 2@60kg, #6: 2@65kg, #7-9: 2@70kg Phase 3: Conditioning 4 Rounds (Time 16:25): 1: 2x 15m Sled Rope Pulling [pritahovanie sani lanom] @25kg 2: 20 Push Up 3: 50 Single Unders |
so 25.02.2017 | Trening:
„Kratha“ Part A: Hiking Trasa: Bernolákovo -> Nová Dedinka -> Bernolákovo Vzdialenosť: 11,71 km Priemerná rýchlosť: 4,0 km/h Čas: 2:57:42 Kalórie: 698 Cal Prevýš.: 17 m Teplota: 7,8° Part B: Phase 1: Warm-Up 5 Rounds (Time 6:45): 1: 5 Pull-Up 2: 10 Push-Up Phase 2: Strength I 7 Rounds: 1: Barbell Bench Press Round #1: 10@40kg, #2: 8@60kg, #3: 6@80kg, #4: 4@90kg, Round #5: 2@100kg, #6: 1@110kg, #7: 1@115kg 2*: Neutral Grip Pull Ups [neutralne zhyby] *only Round #1-2: 5 Phase 3: Strength II 2 Rounds: 1: Incline 30° Dumbbell Bench Press Round #1: 8@28kg, #2: 12@22kg 2: Incline 15° Dumbbell Bench Press Round #1: 8@34kg, #2: 10@34kg Phase 4: Strength III 3 Rounds: 1: 8 Seated DB Shoulder Press @16kg 2: 8+8 Alternating DB Upright Rows [veslo stoj s DB] @12kg 3: 8 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @10kg Phase 5: Abdominal Afterparty 4 Rounds (Interval 20s/10s): 1: 8 Plate Crunch [Brusaky s kot. nh.] @20kg 2: 18 Scissors [Vertical strihy] 3: 9+9 Heel touches [Vytacanie k pate] 1 Round: Plank (Time 90s) |
ne 26.02.2017 | Trening: „Wickedsmile" Phase 1: Warm-Up 1 Round: 1: 1000m Run @11km/h (Time 5:40) 2: 500m Incline 7% Run @9km/h (Time 3:23) (Total Time: 9:03, Distance 1.5km, 33m Climbed, 140Cal) Phase 2: Bodyweight WOD „Rapshider" 14 Rounds - EMOM (14min): 1: 5 Air Squats 2: 5 Push-Ups [kliky] 3: 3* Broad Jumps [skok do dialky z miesta] (*: in last Round: 10 B.Jumps, Total: 70 A.Squats & P-Ups, 49 B.Jumps) Phase 3: Strong 5 Rounds (Time 27:40): 1: 10 Tire flips [pretacanie pneumatiky] 2: 20+20 Sledgehammer Tire strikes [kladivom do pneumatiky] |
po 27.02.2017 | Trening:
B2B W9D1 „Alibism“ Phase 1: Primer 3 Rounds (Time 3:13): 1: 10-20-30 Air Squat 2: 100m Run Phase 2: Strength 5 Rounds (Time 16:00): 10 Back Squat, Rest 120s Round #1: @40kg, #2: @50kg, #3-5: 70%RM @90kg Phase 3: Conditioning 5 Rounds (Activation): Snatch Round #1-2: 3@30kg, #3-4: 2@40kg, #5: 2@50kg* (*: Personal Best) 5 Rounds (Time 23:00): 1: 6 Pull-Up 2: 3 Power Snatch @50kg 3 Rounds: 1: 5+5 Alternate DB Snatch @22kg 2: 20 Push-Up |
ut 28.02.2017 | Rest day |