MAJ 2017 TRENING
po 01.05.2017 Trening: FTV W1D3 "Hunter"

Phase 1: Warmup
AMRAP - 6 min:
  1: 6 Lunges
  2: 6 Burpees
      Note: Ľahké tempo, ide o zahriatie tela, nakoľko kondičná časť bude dosť náročná.
(Total: 7 Rounds + 7 reps,   49 Lunges & 43 Burpees)

Phase 2: Conditioning
2 Rounds (Interval 60s/60s):
  1: Power Clean @40kg     13|12
  2: KB Swing @20kg           32|32
  3: Burpees                          18|19
  4: KB Swing @20kg           32|33
  5: Power Clean @40kg     12|13
  Rest 5 min after round
(Total PC:50, KB:129, Burp:37 - Total:80)

Phase 3: Cooldown
20min Easy Run (0.5% Incline, Distance: 3.23km, 285Cal, 15m Climbed, A.Speed: 9.69km/h)

Phase 4: Afterparty
2 Rounds:
  12 Neutral Grip Pull Ups [neutralne zhyby]
ut 02.05.2017 Trening: FTV W2D1 "Backfire"

Phase 1: Warmup
12min Run (Distance 2.22km, Tempo 10.00 +0.20 each minute up to 12.20km/h, A.Speed: 11.10km/h, 186Cal)
      Note: Každú minútú si pridaj rýchlosť (+0.2km/h) podľa možností a schopností.

Phase 2: Strength
2 Rounds:
  1: 6 Back Squat @50kg | @70kg
  2: 8 Incline DB Bench Press, tempo 30X @22kg | @26kg

5 Rounds - Every 3 min:
  1: 6 Back Squat 70%RM @90kg
  2: 8 Incline DB Bench Press, tempo 30X @30kg*
      *last lap: 10@30kg + 10@22kg
      Note: Tempo 30X (3s dole, 0s výdrž v spodnej pozícii a X - explozívne vytlačenie jednoručiek)

Phase 3: Conditioning
AMRAP - 7 min:
  1: 10 Push Press @40kg
  2: 10 Burpees
(Total: 3 Rounds)

Phase 4: Strength
3 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 15@59kg, 10@59kg, 10@59kg
  2: Neutral Grip Pull Ups [neutralne zhyby]
      Rounds: 6, 6, 10 (Total: 22)

3 Rounds:
  Standing Biceps DB Curl
      Rounds: 20@6kg, 10@8kg, 7@10kg
st 03.05.2017 Trening: FTV W2D2 "Deadbeat"

Phase 1: Warmup
8 Rounds (Time 9:45):
  1: 10 Air Squat
  2: 10 KB Swing @16kg
  3: 10 Mountain Climber

Phase 2: Strength
2 Rounds:
  5 Deadlift @60kg

5 Rounds - Every 3min:
  1: 5 Deadlift 75%RM @100kg
  2: 10 Box Jump @50cm

1 Round:
  10 Strict Press @20kg

Phase 3: Conditioning
      Note: Jump Squat – hĺbka drepu je 1/4. Cieľom je vysoká frekvencia - čo najviac opakovaní.
3 Rounds (Interval 30s/60s):
  1: Jump Squat [drep s výskokom] @40kg
      Rounds: 19|20|21 (Total:60)
  2: Push Press 50%RM @40kg
      Rounds: 11|12|14 (Total:37)

Phase 4: Afterparty
2 Rounds (15-10):
  1: Right side Olique Crunches (sikme skracovacky)
  2: Left side Olique Crunches (sikme skracovacky)
  3: Crunches (priame skracovacky)
št 04.05.2017 Trening: FTV W2D3 "Have Mercy"

Phase 1: Warmup
AMRAP - 6 min:
  1: 6 Lunges
  2: 6 Burpees
      Note: Ľahké tempo, ide o zahriatie tela, nakoľko kondičná časť bude dosť náročná.
(Total: 8 Rounds + 6 reps, 72 Lun & 64 Burp)

Phase 2: Strength
2 Rounds:
  Bent Over Row
      Rounds: 12@20kg, 10@40kg
6 Rounds (Time 8:10):
  5 Bent Over Row @8 Tempo 301 @50kg
  Rest 60s

Phase 3: Conditioning
60 Rounds - Every 10s (For 10min):
  1 Power Clean & Press @40kg

Phase 4: Strength
3 Rounds:
  10 Dumbbell Lateral Delt Raise @10kg

Phase 5: Strong Afterparty
5 Rounds:
  Prowler push
      Rounds: 30m@50kg,  30m@60kg,  30m@60kg,  15m@140kg + 15m@60kg,  15m@140kg
pi 05.05.2017 Rest day
so 06.05.2017 Trening: "Rock Star"

Phase 1: SOMETHING ELSE
8 Rounds (Tabata 20s/10s) for Total Reps in 16min:
 1: Pull-Ups          8|  8|  8|  8|  6|   6|  6|  5 (Total:55)
 2: Push-Ups     14|14|14|14|15|14|13|14 (Total:112)
 3: Sit-Ups         10|10|10|10|11|11|10|11 (Total:83)
 4: Air Squats    13|12|12|13|15|13|14|15 (Total:107)

Phase 2: Rock Star
2 Rounds:
  6 Bench press @60kg

1 Round - For time:
  1: 1600m Run
      (Time 8:50, A.Speed: 10.87km/h)
  2: 21 Bench press, body weight @80kg
      (Rounds: 8,5,4,3,1)
  3: 800m Run
      (Time 4:24, A.Speed: 10.91km/h)
  4: 15 Bench press, body weight @80kg
      (Rounds: 5,5,3,2)
  5: 400m Run
      (Time 2:05, A.Speed: 11.52km/h)
  6: 9 Bench press, bodyweight @80kg
      (Rounds: 8,1)
(Total Time 26:20)

1 Round:
  10 Bench press @60kg
ne 07.05.2017 Wings for Life World Run 2017

Location: Bratislava,  S l o v a k i a
Route: Eurovea - Prístav - Prístavná - Karadžičova - Ul. 29.augusta - Špitálska - Jesenského - Mostová - Rázusove nábrežie - Most SNP - Panónska cesta - Orechová cesta - Hrádza (smer Jarovské rameno)
Vzdialenosť: 16,02 km            Priemerné tempo: 5:49 min./km
Čas: 1:33:04                             Najlepšie tempo: 3:28 min./km
Prevýšenie: 53 m                     Kalórie: 1.339 Cal
Priemerná teplota: 17,8°C     Priem.kadencia: 160 kroky/min
                                                   Max.kadencia: 190 kroky/min

Úsek   | Čas         | K.Čas     | Km      |St+| Kl-|P.tmp|N.tmp|Pkad|Mkad
1         |  6:38       | 0:06:38 | 1         |   2 |   2 | 6:38 | 4:52 | 128 | 174
2         |  5:29       | 0:12:07 | 1         |   7 |   0 | 5:29 | 4:51 | 166 | 172
3         |  5:24       | 0:17:31 | 1         |   1 |   8 | 5:24 | 5:00 | 166 | 168
4         |  5:35       | 0:23:06 | 1         |   4 |   2 | 5:35 | 5:13 | 164 | 168
5         |  5:42       | 0:28:48 | 1         |   2 |   3 | 5:42 | 5:02 | 164 | 168
6         |  5:37       | 0:34:25 | 1         |   1 |   0 | 5:37 | 3:28 | 162 | 168
7         |  5:35       | 0:40:00 | 1         |   2 |   2 | 5:35 | 3:43 | 164 | 170
8         |  5:53       | 0:45:53 | 1         | 15 |   7 | 5:53 | 5:18 | 160 | 166
9         |  5:49       | 0:51:42 | 1         |   4 |   5 | 5:49 | 5:14 | 162 | 166
10       |  5:39       | 0:57:21 | 1         |   0 |   7 | 5:39 | 5:21 | 162 | 168
11       |  5:49       | 1:03:10 | 1         |   1 |   0 | 5:49 | 5:30 | 162 | 166
12       |  5:58       | 1:09:08 | 1         |   1 |   1 | 5:58 | 5:40 | 156 | 168
13       |  5:53       | 1:15:01 | 1         |   1 |   1 | 5:53 | 5:43 | 160 | 162
14       |  5:55       | 1:20:56 | 1         |   4 |   7 | 5:55 | 5:36 | 160 | 170
15       |  6:13       | 1:27:09 | 1         |   2 |   2 | 6:13 | 5:36 | 156 | 164
16       |  5:44       | 1:32:53 | 1         |   2 |   2 | 5:44 | 4:29 | 162 | 190
17       |  0:04,1    | 1:32:57 | 0,02   |   0 |   0 | 3:29 | 4:26 | 180 | 182
Spolu  | 1:33:04  | 1:33:04 | 16,02 | 53 | 53 | 5:49 | 3:28 | 160 | 190

Official results:
NAME: BALINT, Viktor          NATION/LOCATION: SVK Bratislava
STNR: 113196                        DISTANCE: 15,73 km
GLOBAL:
      RANK: 35196 (total: 100934)     SEX.RANK: 27179
      CATEGORY: M35                           CAT.RANK: 4623
BRATISLAVA:
      RANK: 1147  (total: 3132)          SEX.RANK: 912
      CATEGORY: M35                          CAT.RANK: 180
po 08.05.2017 Rest day
ut 09.05.2017 Trening: FTV W3D1 "Truth"

Phase 1: Warmup
12min Run (Distance 2.29km, Tempo 10.4 +0.2 each minute up to 12.6km/h, A.Speed: 11.45km/h, 193Cal)
      Note: Každú minútú si pridaj rýchlosť (+0.2km/h) podľa možností a schopností.

Phase 2: Strength
3 Rounds:
  5 Back Squat @50kg, @50kg, @75kg

5 Rounds - Every 3 min:
  1: 5 Back Squat 75%RM @95kg
  2: 10 Parallel bar dips

Phase 3: Conditioning
5 Rounds (Time 11:55):
  1: 20 Sit-Ups
  2: 20 Burpees

Phase 4: Strong
3 Rounds:
  15+15 Sledgehammer Slams @8kg [Kladivo]

Phase 5: Afterparty
2 Rounds:
  Max Reps Barbell Bench Press
      Rounds: 20@50kg, 20@50kg
st 10.05.2017 Trening: FTV W3D2 "The Cheat"

Phase 1: Warmup
5 Rounds (Time 6:24):
  1: 20 Air Squat
  2: 20 Mountain Climber
  3: 20 Jumping Jack

Phase 2: Strength
3 Rounds:
  Deadlift 10@40kg, 10@40kg, 5@90kg

5 Rounds - Every 3min:
  1: 5 Deadlift 75%RM @100kg
  2: 10 Box Jump @50cm

Phase 3: Conditioning
6 Rounds (Interval 45s/90s):
  Jump Squat [drep s výskokom] @40kg
      Rounds: 23,20,20,20,22,20 (Total:125)
      Note: Hĺbka drepu je 1/4. Cieľom je vysoká frekvencia počas pracovného intervalu - čo najviac opakovaní.

Phase 4: Strength
3 Rounds:
  1: Standing Biceps Cable Curl [spodná T kladka]
      Rounds: 15@32kg, 12@36kg, 10@41kg
  2: 16 Cable Rope Triceps Pushdown @27kg

1 Round:
  1: 10 Chin-Up
  2: 5 Pull-Up
št 11.05.2017 Trening: FTV W3D3 "Creed"

Phase: Warmup
5 Rounds (Time 9:41):
  1: 20m Walking Lunges
  2: 20 Montain Climber
  3: 20 Swing @16kg

Phase 2: Strength
6 Rounds (Time 15:30):
  3 Power Clean
      Rounds: 3@40kg, 3@40kg, 3@40kg, 3@50kg, 3@60kg, 3@70kg
      Note: Postupný hmotnostný build-up, posledná séria by mala byť s rezervou 1-2 opakovania

Phase 3: Conditioning
3 Rounds (15-12-9):
  1: Power Clean, weight drop 10% @50kg
  2: T2B
(Time 11:23, 36 reps of each)
      Note: Hmotnosť na činke pre Power clean je o 10% nižšia ako v poslednej sérii vo fáze 2.

Phase 4: Weightlifting
6 Rounds:
  1 Clean & Jerk @50kg

Phase 5: Afterparty
4 Rounds - Interval 20s/10s:
  1: Crunches [Priame skracovacky]
      Rounds: 16, 15, 15, 15 (Total: 61)
  2: Scissors [Vertical strihy]
      Rounds: 19, 18, 18, 18 (Total: 73)
pi 12.05.2017 Trening: "Spectre"

Phase 1: Warm-Up
1200m Run (Time 6:22, A.Speed 11.31 km/h)

Phase 2: Strength I
6 Rounds:
  1: Incline Dumbbell Bench Press
      Round #1: 30° 12@22kg,  #2: 15° 12@26kg, #3: 0° 12@30kg,
      Round #4: 30° 12@24kg,  #5: 15° 12@28kg, #6: 0° 9@34kg
  2: 7 Neutral Grip Pull Ups [neutralne zhyby]

1 Round:
  Max (22) Barbell Bench Press @40kg

Phase 3: Strength II
2 Rounds:
  1: 10 Incline 15° Dumbell Flyes @12kg
  2: 10 Cable Crossover [Strihy na protismernej kladke v stoji] @27kg

Phase 4: Strength III
4 Rounds:
  1: Rear Delt Seated Fly Machine [Zadne delty v sede na stroji]
      Rounds: 20@20kg, 15@20kg, 15@20kg, 8@41kg + 8@20kg
  2: Mid Row
      Rounds: 12@50kg, 10@55kg, 12@55kg, 12@55kg

Phase 5: Afterparty
4 Rounds (Interval 20s/10s):
  1: Right Side Oblique crunches
      Rounds: 14, 12, 9, 10 (Total: 45)
  2: Left Side Oblique crunches
      Rounds: 14, 12, 9, 10 (Total: 45)
so 13.05.2017 SPARTAN SPRINT NITRA 2017

Location: Agrokomplex Nitra,  S l o v a k i a
Start Wave @12:30

BIB: 11104            NAME: BALINT Viktor        Year: 1978   
Nat: SVK                Club: BRATISLAVA              Sex: M, Cat: OM
Time: 1:04:08
Position: 906        (Total Finished: 3409, Male: 2581)
InAge: 589            InCat: 589             InSex: 825

Obstacles: 20 (1: OUOUO, 2: Hurdle, 3: O-U-T, 4: 6ft.Wall, 5: 7ft.Wall, 6*: Ballance, 7: Monkey bar A, 8: A-Cargo, 9: Slack Line, 10: Barbedwire Crawl, 11*: Rope Climb, 12: Dunk wall, 13: Across water, 14: Slip wall, 15*: Multiring, 16*: Spearthrow, 17: Invert wall, 18: Hercules hoist, 19: Big Cargo, 20: Stairway to Sparta)
* Penalty Burpees: 4x30 = 120

Distance: 6.17km        Time: 1:04:08
Energy: 547kcal           Tempo: 10:26min/km
Ascent: 25 m                Speed in Steps: 109 kroky/min

Km| Tempo | Speed
1   |   5:34   | 10.75 km/h
2   |   6:08   |   9.78 km/h
3   |   6:58   |   8.61 km/h
4   | 10:38   |   5.63 km/h
5   | 13:50   |   4.33 km/h
6   | 18:16   |   3.28 km/h
7   | 16:57   |   3.54 km/h
ne 14.05.2017 Trening: "Miradina"

1050m Swimming [Plavanie] #1 (42x25m) @Prellenkirchen, Österreich
po 15.05.2017 Trening: FTV W4D1 "Wit"

Phase 1: Warmup
12min Run (Distance 2.33km, Tempo 10.6 +0.2 each minute up to 12.8km/h, A.Speed: 11.65km/h, 200Cal)
      Note: Každú minútú si pridaj rýchlosť (+0.2km/h) podľa možností a schopností.

Phase 2: Strength
2 Rounds:
  5 Back Squat @60kg

5 Rounds - Every 3 min:
  3 Back Squat 80%RM @100kg w/ pause bottom position 2s
      Note: V spodnej polohe drepu urob výdrž 2s!

Phase 3: Conditioning, Retest
5min Burpees (Total: 71)
      Note: Maximálny počet angličákov za 5 minút. Ide o retest, takže skús dať to toho maximum - porovnávačka s W1D1 (61).
ut 16.05.2017 Trening: FTV W4D2 "Bushwacker"

Phase 1: Warmup
5 Rounds (Time 5:52):
  1: 20 Walking Lunges
  2: 20 Mountain Climber

Phase 2: Strength
1 Round (Activation):
  5 Incline Bench Press @40kg
2 Rounds (Activation):
  1: Incline Bench Press, 301
      Rounds: 8@60kg, 8@60kg
  2: Bent-over flyes @8, 201
      Rounds: 3@10kg, 8@10kg

4 Rounds (Time 12:50):
  A1: 8 Barbell Bench Press 80%BW @70kg, 301
  A2: 8 Dumbell Bent-over flyes @10kg, 201
  Rest 60s between excercises

4 Rounds (Time 12:25):
  B1: 6 Weighted Pull-ups @5kg
  B2: 8 Dumbell Flyes @10kg, 301
  Rest 60s between excercises
      Note: Dve supersérie - V prvej tlaky na lavičke so zapažovaním v predklone. Pri tlakoch 80% z tvojej telesnej hmotnosti a pri zapažovaní si zvoľ jednoručky kde máš rezervu 2-4 op. Druhý superset pôjdeš zhyby so záťažou +5kg.

Phase 3: Conditioning
4 Rounds (Interval 30s/60s):
  1: Jump Squat @40kg
      Rounds: 18, 18, 27, 27 (Total: 90)
  2: Push Press 50%RM @40kg
      Rounds: 11, 11, 12, 12 (Total: 46)

Phase 4: Afterparty
1 Round:
  16 Standing Biceps Barbell Curl @20kg
st 17.05.2017 Trening: FTV W4D3 "Happy"

Part A:
1050m Swimming [Plavanie] #2 (42x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
8 Rounds (Time 3:00):
  1: 5 Swing @KB16kg
  2: 5 Goblet Squat @KB16kg

Phase 2: Strength
6 Rounds:
  2 Power Clean, Rest 120s
      Rounds: @20kg, @40kg, @50kg, @60kg, @70kg, @75kg
      Note: Postupný hmotnostný build-up, 4-tá séria by mala byť s rezervou 1 opakovanie

Phase 3: Conditioning
3 Rounds (Time 6:20):
  15-12-9 Power Clean 70%RM @50kg
  Rest 60s

1 Round (Activation):
  9 Deadlift @50kg

3 Rounds (Time 3:15):
  9-6-3 Deadlift (P.Clean+10kg) @90kg
  Rest 60s

Phase 4: Afterparty
1000m Run (Time 4:41, A.Speed 12.81km/h, 87Cal)
št 18.05.2017 Trening: "Feral Crow"

Part A:
1250m Swimming [Plavanie] #3 (50x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warm-Up
20 Burpees (Time 1:07)

Phase 2: Strength I
5 Rounds:
  Incline 45° Barbell Bench Press
      Rounds: 15@20kg, 10@40kg, 10@50kg, 2@60kg+12@40kg, 6@60kg+10@40kg

Phase 3: Strength II
4 Rounds:
  1: Wide-Grip Lat Pulldown [stahovanie kladky v sede pred hlavu]
      Rounds: 12@36kg, 10@41kg, 10@46kg, 10@50kg
  2: 12 Cable Crossover [Strihy na protismernej kladke v stoji] @23kg

4 Rounds:
  1: Overhead Press Machine
      Rounds: 15@36kg, 10@41kg, 10@41kg, 10@45kg
  2: Leg Raise on Parallel Bars [Dvih noh na bradlach]
      Rounds: 15, 12, 15, 15

Phase 4: Legs
3 Rounds:
  1: Leg Extension [Predkopavanie]
      Rounds: 10@50kg, 10@50kg, 12@50kg
  2: Prone Leg Curl [Zakopavanie]
      Rounds: 12@30kg, 12@32kg, 12@34kg

1 Round:
  Stepper (20 Floors, Time 5:13, 57Cal)
pi 19.05.2017 Trening: "Niq"

1600m Swimming [Plavanie] #4 (64x25m) @Prellenkirchen, Österreich
so 20.05.2017 Trening: "Road To Hell"

Phase 1: Warm-Up
1200m Run (Time 6:31, A.Speed 11.05km/h, 103Cal)

Phase 2: WOD “HOTEL HELL”
For Time:
  5 Burpees at the Top of Each Minute
  100 Dumbbell Thrusters @2x16kg
      Note: Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.
(Total Time: 16:55, 17x5=85 Burpees)

Phase 3: Strong
6 Rounds - each 3 min:
  16m Prowler Rope Pulling [pritahovanie prowlera lanom] @25kg
    & 16m Low Bar Prowler Push [nizky prowler push] @25kg
ne 21.05.2017 Trening: "The Sunset Blood"

24km Run,  Trasa: Petržalka - Dunajské luhy - Petržalka
 
Vzdialenosť: 24,02 km                    Priem. tempo: 7:02 min./km
Čas behu: 2:49:09                           Naj. tempo: 4:51 min./km
Celkový čas: 3:00:06                       Prevýšenie: 105 m
Kalórie: 1.887 Cal                            Priem. kadencia: 152 kroky/min
Priem. teplota: 24,2 °C                   Max. kadencia: 246 kroky/min
Priem. dĺžka kroku: 0,93 m

Úsek    |    Čas       | K.Čas      | Km     | St+| Kl-  |P.tmp |N.tmp|Pkad|Mkad|P.dĺ.kroku
1          |      5:35    | 0:05:35  | 1        |   3  |   7  | 5:35  | 4:50  | 156  | 162  | 1,15
2          |      6:03    | 0:11:38  | 1        | 15  |   5  | 6:03  | 5:38  | 156  | 162  | 1,06
3          |      5:48    | 0:17:26  | 1        |   0  |   2  | 5:48  | 5:33  | 158  | 160  | 1,09
4          |      5:47    | 0:23:13  | 1        |   0  |   1  | 5:47  | 5:31  | 158  | 160  | 1,09
5          |      5:54    | 0:29:07  | 1        |   0  |   0  | 5:54  | 5:43  | 158  | 160  | 1,07
6          |      6:02    | 0:35:09  | 1        |   2  |   2  | 6:02  | 5:44  | 156  | 162  | 1,06
7          |      6:11    | 0:41:20  | 1        |   2  |   2  | 6:11  | 5:52  | 156  | 160  | 1,04
8          |      6:05    | 0:47:25  | 1        |   1  |   1  | 6:05  | 5:47  | 156  | 160  | 1,05
9          |      6:12    | 0:53:37  | 1        |   2  |   3  | 6:12  | 5:53  | 158  | 166  | 1,02
10        |      6:21    | 0:59:58  | 1        |   3  |   3  | 6:21  | 5:59  | 156  | 160  | 1,01
11        |      6:34    | 1:06:32  | 1        |   1  |   0  | 6:34  | 6:20  | 156  | 158  | 0,98
12        |      6:36    | 1:13:08  | 1        |   2  |   3  | 6:36  | 6:22  | 156  | 162  | 0,97
13        |      6:53    | 1:20:01  | 1        |   0  |   0  | 6:53  | 6:33  | 156  | 160  | 0,93
14        |      7:14    | 1:27:15  | 1        |   2  |   2  | 7:14  | 6:34  | 152  | 164  | 0,91
15        |      8:17    | 1:35:32  | 1        |   4  |   6  | 8:17  | 6:42  | 138  | 166  | 0,87
16        |      8:22    | 1:43:54  | 1        | 12  | 10  | 8:22  | 7:42  | 150  | 246  | 0,80
17        |      8:37    | 1:52:31  | 1        | 15  | 16  | 8:37  | 6:30  | 148  | 214  | 0,78
18        |      8:20    | 2:00:51  | 1        | 11  | 11  | 8:20  | 6:56  | 152  | 162  | 0,79
19        |      8:17    | 2:09:08  | 1        |   4  |   5  | 8:17  | 5:48  | 148  | 230  | 0,82
20        |      8:29    | 2:17:37  | 1        |   1  |   2  | 8:29  | 7:17  | 148  | 240  | 0,80
21        |      8:48    | 2:26:25  | 1        |   5  |   5  | 8:48  | 7:30  | 144  | 160  | 0,79
22        |      7:25    | 2:33:50  | 1        |   1  |   0  | 7:25  | 6:11  | 156  | 164  | 0,86
23        |      7:13    | 2:41:03  | 1        |   9  | 11  | 7:13  | 6:04  | 148  | 162  | 0,94
24        |      7:43    | 2:48:46  | 1        |   2  |   2  | 7:43  | 6:43  | 148  | 160  | 0,88
25        |      0:12,1 | 2:48:58  | 0,02  |   0  |   1   | 8:38  | 7:08  | 156  | 158  | 0,74
Spolu  | 2:49:09    | 2:49:09  |24,02 |105 |108 | 7:02  | 4:51  | 152  | 246  | 0,93
po 22.05.2017 Rest day
ut 23.05.2017 Trening: "Black Dragon"

Phase 1: Strength I
6 Rounds:
  1: Barbell Bench Press
      Rounds: 20@30kg, 12@50kg, 10@70kg, 5@90kg, 3@100kg, 12@70kg
  2: 7 Neutral Grip Pull-Up

3 Rounds:
  10 Incline 15° DB Bench Press @26kg, Rest 60s

Phase 2: Strength II
3 Rounds:
  1: Cable Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 12@23kg, 12@27kg, 10@32kg
  2: Triceps pushdown with cable [T kladka]
      Rounds: 12@41kg, 12@46kg, 12@50kg

Phase 3: Strength III
3 Rounds:
  1: 10 Biceps curls with EZ bar @25kg
  2: 10 Incline 30° Triceps Overhead extension with EZ @25kg
  3: Incline 30° Close grip Bench Press with EZ
      Rounds: 6@25kg, 8@25kg, 10@25kg
  4: Standing Upright Row with EZ [veslo stoj]
      Rounds: 6@25kg, 8@25kg, 10@25kg

Phase 4: Abdominal Afterparty
4 Rounds (Tabata Interval 20s/10s):
  1: Crunches [Priame skracovacky]
      Rounds: 14,10,11,11
  2: Scissors [Vertical strihy]
      Rounds: 19,18,15,20
  3: 10+10 Heel touches [Vytacanie k pate]
st 24.05.2017 Trening: FTV W5D1 "Bronze"

Phase 1: Warmup
5min Stepper (21 Floors, 114 AHR)

Phase 2: Strength
3 Rounds:
  5 Back Squat @50kg

      Note: Silovo-vytrvalostný test. Každých 10 sekúnd jeden drep s hmotnosťou 60%RM. Pokračuješ až do zlyhania. Počas celej doby si sleduj, ktoré svaly resp. čo ti bude spôsobovať problémy.

20 Rounds - Every 10s:
  1 Back Squat 60%RM @70kg
Rest 3min

20 Rounds - Every 20s:
  1 Back Squat 60%RM @70kg
Rest 3min

20 Rounds - Every 10s:
  1 Back Squat 60%RM @70kg

Phase 3: Cooldown
1200m Easy Run (Time 7:44, A.Speed 9.31 km/h, 107 Cal)
št 25.05.2017 Rest day
pi 26.05.2017 Trening: "Starry Water"

Part A:
1500m Swimming [Plavanie] #5 (60x25m) @Prellenkirchen, Österreich
60 Push-Up

Part B:
Easy Run with Obstacles
  Route: Jungmannova - Draždiak - Ševčenkova - Jungmannova - Ševčenkova
  Obstacles: 3 (1: 10 Pull-Ups, 2: Monkey bar + 10 Pull-Ups, 3: 10 Pull-Ups)
 
  Vzdialenosť: 5,71 km           Čas behu: 36:06
  Prevýšenie: 17 m                 Priem.tempo behu: 6:20 min./km
  Kalórie: 483 Cal

Úsek    |    Čas       | K.Čas     | Km   | St+| Kl- |P.tmp|N.tmp|Pkad|Mkad|P.dĺ.kroku
1          |      6:20    | 0:06:20 | 1       |   0 |   2 |  6:20 |  5:21 | 154 | 160 | 1,03
2          |      6:30    | 0:12:50 | 1       |   2 |   1 |  6:30 |  6:02 | 156 | 160 | 0,99
3          |      6:27    | 0:19:17 | 1       |   8 | 10 |  6:27 |  5:43 | 156 | 162 | 0,99
4          |      6:21    | 0:25:38 | 1       |   4 |   3 |  6:21 |  3:41 | 156 | 200 | 1,01
5          |      6:08    | 0:31:46 | 1       |   0 |   0 |  6:08 |  5:40 | 158 | 164 | 1,03
6          |      4:19,8 | 0:36:06 | 0,71 |   1 |   0 |  6:08 |  3:34 | 152 | 170 | 1,07
Spolu  | 0:36:06    | 0:36:06 | 5,71 | 17 | 17 |  6:20 |  3:34 | 156 | 200 | 1,02
so 27.05.2017 Trening: FTV W5D2 "Raccoon"

Part A:
Phase 1: Warmup
2 Rounds:
  10 Neutral Grip Pull Ups [neutralne zhyby]

10 Rounds (Time 5:52, 55 Burp):
  1: 10 Jumping Jack
  2: 1-2-3-4-5-6-7-8-9-10 Burpees

Phase 2: Strength
1 Round (Activation):
  12 Bench Press @40kg

5 Rounds (Time 15:30):
  A1: 8 Bench Press 80%BW @70kg, tempo 301
  A2: 8 Bent-over flyes @2x12kg, 201
  Rest 60s between excercises

5 Rounds (Time 17:15):
  B1: 8 Incline 15° Dumbell Flyes @2x12kg, 301
  B2: 4+ Weighted Pull-ups @5kg
      Rounds: 5,6,7,8,8 (Total:34)
  Rest 60s between excercises
      Note: Opakujeme fázu z W4D2 ale pridáme objem pomocou ďalšej série

Phase 3: Conditioning
10 Rounds (Interval 15s/15s):
  1: Jump Squat  15|12|13|15|14|15|14|15|14|15 (Total:142)
  2: Push-up        12|12|  9|13|11|12|12|11|12|12 (Total:116)
      Note: Všetko iba s vlastnou váhou, stredné tempo.

3 Rounds:
  Standing Biceps DB Curl
      Rounds: 12@10kg, 5@16kg+8@8kg, 3@16kg+5@10kg

Part B:
1600m Swimming [Plavanie] #6 (64x25m) @Prellenkirchen, Österreich
ne 28.05.2017 Trening: FTV W5D3 "Blue Mad Manta"

Part A:
1500m Swimming [Plavanie] #7 (60x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
AMRAP - 6 min:
  1: 10 Jumping Jack
  2: 10 Push-Up
(Total: 9 Rounds + 10 reps, 100 JJ & 90 PU)

Phase 2: Strength
7 Rounds:
  Strict Press, Rest 90s
      Rounds: 10@20kg, 6@30kg, 6@40kg, 6@50kg, 6@50kg, 4@50kg, 6@40kg

Phase 3: Conditioning
      Note: Kondičná čať je zložená z dvoch závislých častí. V prvej ideš 30 Power Clean na čas a v druhej tento dosiahnutý čas Ti určuje tvoj time cap na dosiahnutie čo najvyššieho počtu opakovaní.

For Time:
  30 Power Clean 70%RM @50kg (Time 5:05)

Rest 5 min

Time cap - 5:05:
  Max Reps Power Clean 60%RM @50kg (35 reps)

Phase 4: Afterparty
6 Rounds:
  1 Clean & Jerk @50kg
po 29.05.2017 Trening: "Coralia"

1500m Swimming [Plavanie] #8 (60x25m) @Prellenkirchen, Österreich
ut 30.05.2017 Trening: "Brown Beast"

Part A:
1000m Swimming [Plavanie] #9 (40x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: The "Murph" WOD
  1: 1,6km Run [beh] (Time: 7:43, Average speed: 12.44 km/h)
  2: 100 Pull-ups [zhyby]
     200 Push-ups [kliky]
     300 Air squats [drepy]
     with "The Leg Saver Strategy":
            15 Rounds:
              5 pullups
              10 pushups
              20 squats
            then 5 Rounds:
              5 pullups
              10 pushups
     (Time after 15R: 28:56, after 2nd: 34:00)
  3: 1,6km Run [beh] (Time: 10:15, Average speed: 9.37 km/h)
  (Total Murph Time: 45:00)
st 31.05.2017 Trening: FTV W6D1 "Dragonfly"

Phase 1: Warmup
5min Easy Run (Distance 1.02km, A.Speed 12.24km/h, 90Cal)

10 Rounds (Time 3:43):
  1: 5 Air Squat
  2: 5 KB Swing @16kg

Phase 2: Strength
7 Rounds (Time 20min):
  Back Squat, Rest 3min
      Rounds: 6@40kg, 4@80kg, 2@100kg, 2@110kg, 2@110kg, 2@110kg, 2@110kg

Phase 3: Conditioning
1 Round:
  6 Deadlift @50kg

3 Rounds (21-15-9):
  1: Deadlift 70%RM @90kg
  2: Facing Burpee Over Bar
(Time 12:35)

Phase 4: Afterparty
2 Rounds:
  15 Parallel Bar Triceps Dips [Tricepsové kliky na bradlách]
1 Round:
  10 Neutral Grip Pull-Up [Neutralne zhyby]