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