MAREC 2017 | TRENING |
st 01.03.2017 | Trening:
B2B W9D2 „Galaxy“ Phase 1: Primer 1 Round: 10 Pull-Up 5 Rounds (Time 19:49): 1: 20m Bear Crawl 2: 20m Run 3: 3 Wall Walk 4: 20m Walking Lunges Phase 2: Strength 10 Rounds: Power Clean + Split Jerk Round #1: 1+5@20kg, #2-4: 1+2@40kg, #5-6: 1+2@50kg, Round #7: 1+2@60kg, #8-10: 1+1@60kg 2 Rounds: 1 Power Clean @70kg 2 Rounds: 1 Clean & Jerk @70kg Phase 3: Conditioning 6 Rounds (Interval 30s/30s): 1: 30s Push press @40kg Rounds: 12, 12, 7, 10, 7, 10 (Total: 58) 2: 30s Rest Rest 3 min 3 Rounds (Time 10:09): 1: 10 Hang Power Clean @40kg 2: 10 Burpee Over Bar 3: 10 Pull-Up 1 Round: 10 Pull-Up |
št 02.03.2017 | Trening: B2B W9D3 „Stargate“ Note: Tri 15-minútove bloky idúce po sebe. Cieľom je kontinuálna práca bez prestávky v správne zvolenom tempe. Phase 1: Endurance, low intensity 15min One Arm KB Farmer’s walk @24kg, alternate arms each 20m (Total: 42x20m = 840m) 15min Step-up-knee-up, @40cm step, w/ sandbag @20kg (Total: 223 Step-ups, 89.2m Climbed) 15min Prowler push (Total: 140m @40kg, 330m @30kg, Total: 470m) |
pi 03.03.2017 | Trening:
B2B W9D4 „Hillgert“ Phase 1: Primer 3 Rounds: 1: 20 Single Unders 2: 10 Jumping Jacks 3 Rounds: 1: 40 Single Unders 2: 20 Mountain Climber 3 Rounds: 1: 60 Single Unders 2: 30s L-sit hold, pull-up bar (Total Time 8:30) Phase 2: Strength 7 Rounds: Snatch, weight buil-up Round #1: 5@20kg, #2-3: 3@30kg, #4-7: 3@40kg 4 Rounds: Snatch Balance Round #1: 5@20kg, #2: 1@40kg, #3-4: 3@40kg 5 Rounds: 1 Snatch Balance + 3 Sots Press + 1 OH Squat @40kg Phase 3: Conditioning 6 Rounds (20-18-16-14-12-10): 1: Alternate DB Snatch @20kg 2: Box Jump @50cm (Time 19:25, Total reps: 90) |
so 04.03.2017 | Trening: B2B W9D5 „Cyratros“ Phase 1: Primer 2 Rounds: 10 Chin-Ups 1 Round: 10min Run (Distance 1.93km, Av.speed: 11.58km/h, 160Cal) Phase 2 : Weightlifting 1 Round: 10 Clean @20kg 5 Rounds: 1 Squat Clean + 2 Front Squat @RPE8 Round #1: @40kg, #2: @50kg, #3: @60kg, #4: @70kg, #5: @75kg Phase 3 : Strength 2 Rounds (Activation): 5 Deadlift @75kg 5 Rounds (Time 9:40): 2 Deadlift 75%RM @115kg, Rest 120s Phase 4: Conditioning 3 Unbroken Rounds: 1: 1km Run @10-13km/h 2: 30 Burpee (Distance: 3km, Time 23:58, Av.speed: 7.51km, 90 Burpees, 265Cal) Phase 5: Afterparty 1 Round: 10 Chin-Ups |
ne 05.03.2017 | Trening:
„Iron Beat“ Phase 1: Strength I 5 Rounds: 1: Pull-Up Round #1: 10, #2-5: 5 2: Bent Over Barbell Row [Veslo v predklone s velkou činkou] Round #1: 10@40kg, #2: 10@50kg, #3-5: 5@60kg Phase 2: Strength II 5 Rounds: 1: Incline Dumbbell Bench Press Round #1: 30° 12@22kg, #2: 15° 12@28kg, Round #3: 30° 12@24kg, #4: 15° 12@30kg, Round #5: 15° 8@38kg 2: Weighted Neutral Grip Pull Ups [neutralne zhyby] Round #1-4: 5@10kg, #5: -- Phase 3: Strength III 3 Rounds: 1: Seated DB Shoulder Press Round #1-2: 10@16kg, #3: 6@22kg 2: DB Bent-Over Rear Delt Raise 45° [Upazovanie jr sl oh] Round #1-2: 10@6kg, #3: 12@4kg 3: Steering Wheels (Each Side) [tocenie kotucom pred sebou] Round #1: 10@10kg, #2-3: 12@10kg Phase 4: Strong 10 Unbroken Rounds (Time 10:00): 35m Overhead Rope Carry Phase 5: Abdominal Afterparty 5 Rounds (Tabata Interval 20s/10s): 1: Crunches [Priame skracovacky] Rounds: 15, 13, 12, 13, 13 (Total: 66) 2: Scissors [Vertical strihy] Rounds: 19, 14, 15, 18, 18 (Total: 84) 3: Heel touches [Vytacanie k pate] Rounds: 11, 10, 11, 11, 12 (Total: 55) Strecink |
po 06.03.2017 | Rest day |
ut 07.03.2017 | Trening:
STRONGMAN #1 s Adom „Riddler“ Phase 1: Warm-Up 4 Rounds: Pull-Ups (10, 10, 5, 5) Phase 2: Strong 3 Rounds: 1: Knee To Chest (13, 22, 20) 2: 35m Prowler push (@50kg, @66kg, @66kg) 3: Sledgehammer Tire strikes (20, 22, 22) 4: 30m Bear Crawl Sled Drags (@40kg, @56kg, @55kg) 5: 20m Reverse Sled Drag [Sane vzad] (@60kg, @60kg, @80kg) 6: 22 Push-Ups 7: Russian Twist on BOSU w/ Plate @5kg (20, 23, 25) 8: 5 Pull-Ups 9: 10 Burpees |
st 08.03.2017 | Trening: B2B W10D1 „Hot Foil“ Phase 1: Primer 5 Rounds (Time 12:10): 1: 10 Deadlift w/ KB @20kg, tempo 2-0-X 2: 10m Run w/ Sandbag @32kg 3: 10 Dumbbell Cluster @2x10kg 4: 10m Run w/ Sandbag @32kg Phase 2: Weightlifting 9 Rounds: Squat Clean @RPE8 Round #1: 5@20kg, #2-3: 4@40kg, #4-6: 2@60kg, #7-9: 1@60kg Phase 3: Strength 6 Rounds: Deadlift Round #1: 6@60kg, #2-3: 3@100kg, #4-6: 85%RM 2@120kg Phase 4: Conditioning 6 Rounds (Time 17:00): 1: 6 Neutral Grip Pull Ups [neutralne zhyby] 2: 6 Power Clean @45kg 3: 6 OH Lunges w/ plate @25kg 1 Round: 5 Snatch @45kg |
št 09.03.2017 | Trening:
B2B W10D2 „Stacker“ Phase 1: Primer EMOM 10min: 1: 5 DB Thrusters @2x10kg 2: 5 Burpee Phase 2: Weightlifting Note: Prvé tri série (1-1-1) je hmotnostný build-up, aby ste si našli pocitovo @9 a následne s ňou vykonáš ešte 4 série tohoto komplexu 5 Rounds (build-up): 1 Strict press + 1 Push press + 1 Jerk Split Round #1-2: @30kg, #3-4: @40kg, #5: @50kg 5 Rounds: 2 Strict press + 2 Push Press + 2 Jerk Split @RPE9 Round #1-5: @50kg Phase 3: Conditioning 10 Rounds (Time 16:10): 1: 10-9-8-7-6-5-4-3-2-1 Thruster @40kg 2: 1-2-3-4-5-6-7-8-9-10 T2B |
pi 10.03.2017 | Rest day |
so 11.03.2017 | Trening:
„Cold Mustang“ Part A: Bratislava Run #1 Trasa: Petržalka - Jantárová cesta - Starý most - Eurovea - Most Apollo - Klokočova - Prístavný most - Prístavná - Most Apollo - Klokočova - Jantárová cesta - Petržalka Vzdialenosť: 11.31 km, Čas: 1:06:47, Priemerné tempo: 5:54 min./km (10.17km/h), Najlepšie tempo: 4:02 min./km, Kalórie: 932 Cal, Prevýš.: 83 m, Priemerná kadencia: 162 kroky/min, Maximálna kadencia: 172 kroky/min, Priemerná dĺžka kroku: 1.04 m Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku 1 | 5:21 | 0:05:21 | 1 | 4 | 6 | 5:21 | 4:27 | 162 | 166 | 1,15 2 | 6:03 | 0:11:24 | 1 | 11 | 2 | 6:03 | 5:38 | 162 | 166 | 1,02 3 | 5:46 | 0:17:10 | 1 | 8 | 11 | 5:46 | 5:06 | 162 | 166 | 1,07 4 | 6:12 | 0:23:22 | 1 | 12 | 3 | 6:12 | 5:31 | 160 | 164 | 1,01 5 | 6:10 | 0:29:32 | 1 | 5 | 8 | 6:10 | 5:19 | 162 | 166 | 1 6 | 5:57 | 0:35:29 | 1 | 6 | 3 | 5:57 | 5:10 | 162 | 166 | 1,04 7 | 6:19 | 0:41:48 | 1 | 8 | 17 | 6:19 | 5:33 | 160 | 166 | 0,99 8 | 6:14 | 0:48:02 | 1 | 9 | 0 | 6:14 | 5:48 | 162 | 166 | 0,99 9 | 5:44 | 0:53:46 | 1 | 3 | 10 | 5:44 | 3:50 | 166 | 170 | 1,05 10 | 5:45 | 0:59:31 | 1 | 8 | 2 | 5:45 | 5:24 | 164 | 170 | 1,06 11 | 5:32 | 1:05:03 | 1 | 1 | 12 | 5:32 | 5:15 | 164 | 172 | 1,1 12 | 1:38,3 | 1:06:41 | 0,31 | 4 | 1 | 5:22 | 5:19 | 162 | 166 | 1,15 Spolu | 1:06:47 | 1:06:47 |11,31 | 83 | 79 | 5:54 | 4:02 | 162 | 172 | 1,04 Part B: Fitness Phase 1: Strength I 5 Rounds: 1: Decline Barbell Bench Press Round #1: 12@40kg, #2: 10@60kg, #3-4: 10@80kg, #5: 8@90kg 2: 5 Neutral Grip Pull Ups [neutralne zhyby] Phase 2: Strength II 3 Rounds: 1: 10 Incline 15° Dumbbell Bench Press @26kg, 28kg, 30kg 2: 10 Mid Row @64kg Phase 3: Strength III 3 Rounds: 1: 8 Seated Biceps Scott curl @24kg 2: 15 Cable Rope Triceps Pushdown @27kg Phase 4: Strength IV 2 Rounds: 1: 12 Standing DB Biceps Hammer Curl @8kg 2: 10 Triceps Push-down [tricepsové sťahovanie Y kladky] @55kg Phase 5: Abdominal Tabata Cooldown 4 Rounds (Interval 20s/10s): 1: Right Side Oblique crunches 2: Left Side Oblique crunches 3: Scissors [Vertical strihy] |
ne 12.03.2017 | Trening: Hiking Malé Karpaty, S l o v e n s k o Trasa: Rača (Detvianska) -> BIELY KRÍŽ -> Medené Hámre -> Kozlisko (537m) -> PAJŠTÚN -> Borinka -> Záhorská Bystrica Vzdialenosť: 22,12 km Celkový čas: 6:33:12 Čas pohybu: 5:44:16 Priem.rýchlosť pohybu: 3,9 km/h Stúpanie: 875 m Kalórie: 1.288 Cal Klesanie: 838 m |
po 13.03.2017 | Trening:
B2B W10D3 „Yippie“ Phase 1: Primer 3 Rounds: 1: 10m Bear Crawl 2: 10m Run 3 Rounds: 1: 40 Single Unders 2: 20m Run 3 Rounds: 1: 30 Mountain Climber 2: 30m Run (Total Time 6:00) Phase 2: Strenght 7 Rounds: Back Squat Round #1-2: 6@60kg, #3: 4@100kg, #4: 90% 2@115kg, Round #5: 95% 1@120kg, #6: 98% 1@125kg Round #7: Max 80% 8@100kg Note: Posledná séria – max.počet opakovaní Phase 3: Gymmastic 5 Rounds - EMOM 5min: 2 Wall Walk Phase 4: After Party 10 Rounds (Time 21:30): 1: 10 Biceps curls Round #1-5: @25kg, #6-7: @22.5kg, #8-10: @20kg 2: 10 Parallel bar dips |
ut 14.03.2017 | Trening: B2B W10D4 „Seal“ Phase 1: Primer 3 Rounds: 1: 30 Jumping Jack 2: 10m Bear Crawl 3: 30 Seal Jack 4: 10m Side Bear Crawl 3 Rounds: 10 Shoulder dislocate w/ Stick (Total Time 10:30) Phase 2: Weightlifting 8 Rounds: 1 Snatch High Pull + 1 Hang Snatch + 1 Snatch Pull @9 Round #1-2: @30kg, #3-4: @40kg, Round #5-6: @50kg, #7-8: @40kg Note: Postupné dvíhanie hmotnosti až po @9 t.j. rezerva 1 opakovanie Phase 3: Strength 7 Rounds: 3 Push Press Round #1: @20kg, #2: @40kg, #3: @50kg, Round #4: @60kg, #5-7: @70kg Note: Postupne dvíhanie hmotnosti Phase 4: Conditioning 3 Rounds (Time 7:50): 1: 9 Pull-Up 4: 9 Thruster @50kg 1 Round: 10 Shoulder dislocate w/ Stick |
st 15.03.2017 | Trening:
B2B W10D5 „Caramel“ Phase 1: Primer 5 Rounds: 1: 200m Run (2% Incline) @10km/h 2: 10 DB Thrusters @2x12kg Buy Out: 1km Run (2% Incline) @10km/h (Total Time 17:00, Distance 2km, 41m Climbed, 196Cal) Phase 2: Strength 6 Rounds: Back Squat Round #1: 6@40kg, #2: 6@70kg, #3-6: 65%RM 3@85kg 7 Rounds: 1 Squat Clean + 2 Front Squat @RPE8 Round #1-2: @20kg, #3: @30kg, #4-7: @50kg Phase 3: Conditioning 5 Rounds (Time 12:40): 1: 10 KB Clean&Jerk @2x12kg 2: 40s Plank 3: 40 Single Unders |
št 16.03.2017 | Trening: B2B W11D1 „Goosefest“ 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 Press @30kg 2: 20m Run (Total Time 7:00) Phase 2: Weightlifting 10 Rounds (Time 17:00): 1 Power Clean + 1 Squat Clean @RPE8 Round #1-2: @40kg, #3-4: @50kg, #5: @60kg Round #6-10: @65kg Phase 3: Strength 6 Rounds: 5 Back Squat Round #1-2: @50kg, #3: @70kg, #4-6: 80%RM @100kg 3 Rounds: 5 Front Squat (drop 20% from back squat) @70kg Phase 4: Conditioning 6 Rounds - EMOM 12min: 1st. min: 12 Burpees 2nd. min: Pull-Up Rounds: 10, 7, 7, 7, 10, 10 (Total in 12min: 72 Burp. & 51 Pull-Ups) |
pi 17.03.2017 | Trening:
B2B W11D2 „Baby Baby“ Phase 1: Warmup 10 Rounds (Time 7:40): 1: 10 Jumping Jack 2: 10 Air Squats 3: 10 Mountain Climber Phase 2: Weightlifting 3 Rounds: Power Snatch Round #1: 5@20kg, #2: 5@30kg, #3: 2@40kg 10 Rounds: 2 Snatch + 2 BTN Press (Snatch grip) @40kg Note: BTN: Behind the Neck Phase 3: Strength 4 Rounds: 1 Clean + 8 Strict Press 70%RM @45kg Phase 4: Conditioning 4 Rounds - EMOM 8min: 1: Neutral Grip Pull Ups [neutrálne zhyby] Rounds: 12,6,6,6 2: 100 Single Unders (Total: 30 Pull-Ups, 400 S.Unders) |
so 18.03.2017 | Trening: B2B W11D3 „Gonna“ Phase 1: Primer 10 Rounds (Time 12:20): 1: 20m Run 2: 5 Snatch High Pull (z hangu) w/ stick 3: 5 Power Clean do OHS w/ stick 4: 5 Sott Press w/ stick Phase 2: Weightlifting 4 Rounds: 2 Snatch @30kg Phase 3: Strength 7 Rounds: Deadlift (90%-95%RM @140kg-150kg) Round #1: 4@60kg, #2: 4@80kg, #3-4: 2@100kg Round #5: 1@130kg, #6: 1@150kg, #7: 1@155kg Note: Ak máš svoj deň skús nové maximum (>155kg). Phase 4: Conditioning 6 Rounds - EMOM 12 min: odd: 12,15,12,15,12,15 Burpees even: Pull-Up (8,5,8,6,8,10) (Total: 81 Burpees, 45 Pull-Ups) |
ne 19.03.2017 | Rest day |
po 20.03.2017 | Trening: B2B W11D4 „Chest destroyer“ Phase 1: Conditioning 10 Rounds - EMOM 40min: 1.min: Pull-up 2.min: Chaos Push-up 3.min: DB Thrusters @10kg 4.min: Dumbell Bench press @2x10kg Note: Počas každej celej minúty neustále pracuješ stanoveným tempom. Výrazne menej opakovaní budeš robiť na chaos push-up, kde sa prejaví naakumulovaná únava z tlakov s jednoručkami na rovnej lavičke. Log: #1: 12|10|10|10| 8 | 9 | 9 | 8| 8| 9 #2: 20|14|14|15|10|10|10|12|10|11 #3: 12|10|12|12|12|12|12|14|14|14 #4: 20|20|20|20|22|20|25|22|24|25 (Total: 93 Pull-Ups, 126 Ch.P-Ups, 124 Thrusters, 218 B.Press) Phase 2: Strength 3 Rounds: 12 Decline Barbell Bench Press @62kg Phase 3: Abdominal Tabata Cooldown 4 Rounds (Interval 20s/10s): 1: Crunches [Priame skracovacky] Rounds: 14,14,11,12 (Total: 51) 2: Scissors [Vertical strihy] Rounds: 17,16,16,18 (Total: 67) |
ut 21.03.2017 | Trening:
B2B W11D5 „Brownie“ Phase 1: Primer 5 Rounds (Time 4:20): 1: 10 KB Swing @16kg 2: 10m Walking Lunges w/ KB @16kg in one hand Phase 2: Strength 5 Rounds: 8 Front Squat 70%RM Round #1-2: @40kg, #3: @60kg, #4-5: @65kg 4 Rounds: 10+10 Bulgarian Split Squat Round #1: @0kg, #2-4: @KB2x6kg 4 Rounds: 10 GHR (Glute Hamstring Raise) Phase 3: Conditioning 6 Rounds (Time 5:55): 1: 2 Deadlift 65%RM @100kg 2: 20 Air Squats |
st 22.03.2017 | Trening: B2B W12D1 „Spring 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: 10:50) Phase 2: Weightlifting 5 Rounds: 2 Clean Round #1: @60kg, #2-5: 85%RM @65kg 1 Round: 3 Jerk @50kg Phase 3: Strength 5 Rounds: Back Squat Round #1: 10@50kg, #2: 4@80kg, #3-5: 90%RM @115kg Phase 4: Conditioning 5 Rounds (Time 19:35): 1: 5 Clean & Jerk @60kg 2: 10 Neutral Grip Pull Ups [neutralne zhyby] Phase 5: Afterparty 2 Rounds: 12 Deadlift @50kg |
št 23.03.2017 | Trening:
B2B W12D2 „Shuttle“ Phase 1: Primer 5 Rounds (Time 6:00): 1: 3-2-1-2-1 Shuttle run 2x20m 2: 5-10-15-10-5 Burpees (Distance: 360m, 45 Burpees) Phase 2: Weightlifting 5 Rounds: 3 Power Snatch Round #1-2: @30kg, #3-5: 75%RM @40kg 1 Round: 5 Overhead Squat @40kg Phase 3: Strength 5 Rounds: 3 Push Press x3 @9 Round #1-2: @50kg, #3: @60kg, #4-5: @70kg 3 Rounds: 3 Push Press backoff 10% Round #1-2: 3@60kg, #3: 5@60kg Note: x3 @9 postupne zvyšovanie hmotnosti pre každú sériu po 3 opak., pokiaľ nedosiahneš hmotnosť na činke s ktorou si schopný vykonať 3 opakovanie a mať v rezerve ešte 1 opak. t.j. urobil by si ňou max. 4 opak. Po dosiahnutí tejto hmotnosti si zhodíš 10% a urobíš ešte 3 série po 3 opakovaniach. Phase 4: Conditioning 5 Rounds (Time 27:49): 1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] Round #1: @30kg, #2-5: @35kg 2: 15 DB Thrusters @2x12kg 3: 15 Burpees (Total: 120 Burpees) |
pi 24.03.2017 | Trening: B2B W12D3 „Uncharted“ Phase 1: Primer AMRAP 10 min: 1: 10m Run 2: 10m Walking Lunges 3: 10m Bear crawl (Total: 6 Rounds + 24m, 70m Run, 70m WL, 64m BC) Phase 2: Strength 3 Rounds: 3 Deadlift Round #1-2: @70kg, #3: @110kg 3 Rounds: 1: 3 Deadlift 80%RM @125kg 2: Chase: 1 Wall Walk w/ HS Hold Phase 3: Conditioning 6 Rounds - EMOM 12min: 1 (Odd): 10-12-14-16-18-20 OH Lunges @20kg 2 (Even): 10-12-14-16-18-20 Box Jump (Total: 90 reps of each) Phase 4: After party 6 Rounds: 5 Strict Weighted Pull-ups @10kg |
so 25.03.2017 | Trening:
„Kiki Leaflake“ Part A: Bratislava Run #2 Trasa: Petržalka - Jantárová cesta - Viedenská cesta - Most Lafranconi - Dvořákovo nábrežie - Starý most - Jantárová cesta - Petržalka Vzdialenosť: 12.17 km, Priemerné tempo: 5:42 min./km (10.53km/h), Čas: 1:09:24, Prevýš.: 58 m, Kalórie: 996 Cal Úsek | Čas | K.Čas | Km | Stúp | Kles | Pr.tempo | Naj.tempo | Pr.kad. | Max.kad. | Pr.dĺ.kroku 1 | 5:23 | 0:05:23 | 1 | 2 | 2 | 5:23 | 4:06 | 160 | 166 | 1,16 2 | 5:54 | 0:11:17 | 1 | 11 | 2 | 5:54 | 5:22 | 160 | 162 | 1,06 3 | 5:45 | 0:17:02 | 1 | 1 | 5 | 5:45 | 5:32 | 158 | 162 | 1,1 4 | 5:42 | 0:22:44 | 1 | 4 | 2 | 5:42 | 5:36 | 160 | 162 | 1,1 5 | 5:47 | 0:28:31 | 1 | 3 | 1 | 5:47 | 5:37 | 160 | 164 | 1,08 6 | 5:59 | 0:34:30 | 1 | 11 | 0 | 5:59 | 3:57 | 158 | 162 | 1,06 7 | 5:37 | 0:40:07 | 1 | 1 | 11 | 5:37 | 5:12 | 158 | 166 | 1,13 8 | 5:37 | 0:45:44 | 1 | 0 | 0 | 5:37 | 5:18 | 158 | 162 | 1,13 9 | 5:34 | 0:51:18 | 1 | 1 | 2 | 5:34 | 5:17 | 160 | 164 | 1,12 10 | 6:00 | 0:57:18 | 1 | 11 | 0 | 6:00 | 4:47 | 160 | 164 | 1,04 11 | 5:40 | 1:02:58 | 1 | 4 | 17 | 5:40 | 5:17 | 160 | 166 | 1,1 12 | 5:28 | 1:08:26 | 1 | 3 | 4 | 5:28 | 5:13 | 160 | 166 | 1,14 13 | 0:53 | 1:09:19 | 0,17 | 1 | 0 | 5:07 | 5:20 | 158 | 162 | 1,24 Spolu|1:09:24 | 1:09:24 |12,17 | 58 | 49 | 5:42 | 4:17 | 160 | 166 | 1,1 Part B: Old-School Fitness, Ivanka pri Dunaji 4 Rounds: Seated Shoulder Press @Multipress Rounds: 10@5kg, 10@15kg, 10@25kg, 6@35kg 4 Rounds: Incline Barbell Bench Press Rounds: 12@45kg, 10@55kg, 6@70kg, 3@65kg 4 Rounds: Cable Crossover [Strihy na protismernej kladke v stoji] Rounds: 15@10kg, 15@15kg, 12@15kg, 12@15kg 4 Rounds: Lat pull down machine [Stahovanie kladky pred hlavu v sede] Rounds: 16@20kg, 12@30kg, 12@40kg, 10@40kg 4 Rounds: Peck deck Rounds: 12@15kg, 10@30kg, 8@35kg, 10@25kg 3 Rounds: Standing DB Press Rounds: 10@15kg, 8@17kg, 8@15kg 3 Rounds: Incline 15° Bench Dumbbell Fly Rounds: 12@8kg, 10@10kg, 10@10kg 3 Rounds: 10 Decline Press w/ Plate @20kg 3 Rounds: Standing Biceps Overhead Cable Curl Rounds: 20@5kg, 12@15kg, 5@25kg 3 Rounds: Standing Biceps Cable Curl Rounds: 15@10kg, 15@15kg, 10@30kg 3 Rounds: Biceps Machine Larry Scott Rounds: 10@15kg, 8@15kg, 10@10kg 3 Rounds: One Arm Cable Triceps Extension Rounds: 20+20@15kg, 10+10@15kg, 10+10@15kg 4 Rounds: Triceps push-down with cable Rounds: 8@30kg, 8@30kg, 12@15kg, 12@15kg 2 Rounds: Triceps Pushdown/Rope Rounds: 15@5kg, 12@5kg |
ne 26.03.2017 | Part A: Hiking Hundsheimer Berg 480m, Kleine Karpaten, Niederösterreich, Österreich Trasa: Hundsheim - Fliegerdenkmal - Hundsheimer Berg 480m - Hundsheim Vzdialenosť: 5,55 km Priemerná rýchlosť pohybu: 2,6 km/h Celkový čas: 2:55:40 Kalórie: 327 Cal Čas pohybu: 2:07:01 Prevýš.: 315 m Part B: Trening B2B W12D4 „Spring Ratchet“ Phase 1: Warmup 10min Elliptical Cross Trainer Machine [Superbežkár] (Distance: 2.25km, Average speed: 13.5km/h, 418m Climbed, L10, 74AHR) Basic weightlifting warmup Phase 2: Conditioning 10 Rounds - EMOM 40min: 1.min: Max Pull-Ups 2.min: Max Burpees 3.min: Max Power Clean @40kg 4.min: Rest Log: #1: 12|10|10|10|11|11|10|11|10|10 #2: 10|11|11|10|11|11|10|11|10|10 #3: 8| 8| 6| 6| 7| 7| 7| 7| 7| 8 (Total: 105 P-Up, 105 Burp, 71 Clean) Phase 3: Afterparty 1 Round: 20 Hanging Side Knee Raise [Dvíhanie kolien do strán vo vise na hrazde] |
po 27.03.2017 | Trening:
B2B W12D5 „Spring Apparel“ Phase 1: Primer 10min Run (8min @11km/h, 2min: @11-14.5km/h) (Distance: 1.91km, Average speed: 11.46km/h, 162Cal) Phase 2: Strength Note: Čisto silový blok. Pri drepoch začni prednými drepmi postupne dvíhaj hmotnosť až po pocitovú 8ku t.j. rezerva 2-4 opakovania a následne pokračuj zadným drepom do pocitovej 8ky. Ideš toľko kôl build-up, až spravíš max 3 opakovania s váhou a cítiš, že väčšiu váhu už nedáš – vtedy končíš. 7 Rounds: 3 Front Squat @8 Round #1: 4@30kg, #2: 4@50kg, #3: 4@60kg, #4: 4@70kg, Round #5: 4@80kg, #6: 4@90kg, #7: 3@95kg 3 Rounds: 3 Back Squat @8 Round #1: 4@110kg, #2: 3@120kg, #3: 1@130kg* *: PB 6 Rounds: 5,5,5,3,3,2 Bench Press Round #1: 5@60kg, #2: 5@70kg, #3: 5@80kg Round #4: 3@100kg, #5: 3@105kg, #6: 2@110kg 4 Rounds: Weighted Pull-Ups Round #1-3: 3@15kg, #4: 10@0kg |
ut 28.03.2017 | Trening: B2B W13D1 „Garden“ Phase 1: Warmup 10 Rounds (Time 7:40): 1: 20m Run 2: 60 Single Unders Phase 2: Weightlifting 2 Rounds: 5 Power Clean Round #1: @40kg, #2: @50kg 6 Rounds: 1 Power Clean + 1 Hang Squat Clean @9 Round #1-3: @60kg, #4-5: @70kg, #6: @60kg Phase 3: Strength 3 Rounds: 1 Power Clean + 5 Front Squat 85%RM @65kg Phase: Conditioning 3 Rounds (Time 10:25): 1: 21-15-9 Squat Clean @40kg 2: 21-15-9 Box Jump Strecink |
st 29.03.2017 | Trening:
B2B W13D2 „Inspector“ Phase 1: Warmup AMRAP 10min: 1: 20 Seal Jack 2: 20 Mountain Climber 3: 40m Run (Total: 13 Rounds, 260 SJ & MC, 520m Run) Phase 2: Strength Note: Postupný hmotnostný build-up s prechodom do mechanicky silnejšieho cviku a pokračuješ hore. High Pull unbroken 12 opakovaní, zvoliť si správnu hmotnosť a poriadne sústredenie na zatiahnutie rukami. 6 Rounds: 5 Strict Press, go heavy Round #1-2: @30kg, #3: @40kg, #4: @50kg, #5-6: @60kg 3 Rounds: 3-5 Push Press, go heavy Round #1: 5@65kg, #2: 4@65kg, #3: 3@65kg 3 Rounds (unbroken): 12 Hang Snatch High Pull @40kg Phase 3: Conditioning 10 Rounds - Every 90s (15min): 1: 10 DB Thrusters @2x10kg Rounds: 10|10|10|10|10|10|10|10|10|10 2: 5-10 T2B Rounds: 10|10|10| 5| 5| 5| 5| 5|10|10 (100 Thrusters, 75 T2B) Phase 4: After party 50 Strict Push-up (Time 2:26) |
št 30.03.2017 | Trening: B2B W13D3 „The Gold Ratchet“ Phase 1: Warmup AMRAP 10min: 1: 40m Run 2: 10 Air Squat 3: 40m Run 4: 10 KB Swing @20kg (Total: 8 Rounds + 40m Run + 5 AS; 680m Run, 85 AS, 80 Swings) Phase 2: Weightlifting 7 Rounds: 1-2 (Power Snatch + Squat Snatch) 70%RM @35-40kg Round #1: 2@30kg, #2-4: 1@40kg, #5-7: 2@40kg 3 Rounds: 6 Sumo Deadlift @80kg Phase 3: Conditioning 10 Rounds (Time 18:05): 1: 10-9-8-7-6-5-4-3-2-1 Pull-Up 2: 1-2-3-4-5-6-7-8-9-10 KB Swing @16kg 3: 10 Burpees (Total: 55 P-Ups & Swings, 100 Burpees) |
pi 31.03.2017 | Trening:
B2B W13D4 „Oxygen“ Phase 1: Conditioning 10 Rounds – EMOM 40min: 1. min: 16m Prowler Rope Pulling @25kg 2. min: 16m Prowler Push @25kg 3. min: 12 DB Thrusters @2x10kg 4. min: 40s FLR Phase 2: Afterparty 1 Round: 20 Biceps Curls with EZ bar @15kg |