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