JUN 2017 TRENING
št 01.06.2017 Trening: "The Serpent Worm"

Part A:
1200m Swimming [Plavanie] #10 (48x25m) @Prellenkirchen, Österreich

Part B:
4 Rounds:
  10 Standing Overhead Dumbbell Press @2x16kg

2 Rounds:
  DB Standing Biceps Curls
      Rounds: 5@16kg, 8@16kg

1 Round:
  75s Plank
pi 02.06.2017 Trening: FTV W6D2 "Wonderman"

Part A:
1250m Swimming [Plavanie] #11 (50x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
10min Easy Run (Distance 1.72km, A.Speed 10.32km/h, 150Cal)

Phase 2: Strength I
2 Rounds:
  10 Barbell Bench Press @45kg
5 Rounds (Time 18:45):
  A1: 10 Barbell Bench Press 80%BW @70kg, tempo 301
  A2: 10 Bent-over flyes @2x12kg, tempo 201
  Rest 60s between excercises

Phase 3: Strength II
5 Rounds (Time 20:20):
  B1: 4+ Weighted Pull-ups @5kg
      Rounds: 6,7,7,7,6 (Total: 33)
  B2: 10 Incline 15° Dumbell Flyes @2x12kg, tempo 301
  Rest 60s between excercises
      Note: Opakujeme fázu z W5D2 ale pridáme objem pomocou zvýšeného počtu opakovaní.
so 03.06.2017 "Run Fest 2017"

Part A:
1100m Swimming [Plavanie] #12 (44x25m) @Prellenkirchen, Österreich

Part B: Run Fest Petržalka 2017
Autopolis grand prix 10km
Location: Sad Janka Kráľa, Bratislava-Petržalka,  S l o v a k i a
Start Time: 16:00

Meno: Viktor BALINT      št. číslo: 57
muž/žena: Male              kategória: M
status Finished                čas: 58:19
abs. poradie: 46              poradie kat.: 26
poradie muži: 37            tempo: 5:49 min/km

Oficiálne medzičasy:
Distance           | Total Time | Pace Time
1km                  | 0:04:31     | 0:04:31
2km                  | 0:09:46     | 0:05:15
3km                  | 0:15:26     | 0:05:39
4km                  | 0:21:18     | 0:05:51
5km                  | 0:27:29     | 0:06:11
6km                  | 0:33:43     | 0:06:14
7km                  | 0:40:03     | 0:06:19
8km                  | 0:46:18     | 0:06:14
9km                  | 0:52:31     | 0:06:13
10km - Finish  | 0:58:19     | 0:05:47
ne 04.06.2017 Trening: "Sharksquid"

1100m Swimming [Plavanie] #13 (44x25m) @Prellenkirchen, Österreich
po 05.06.2017 Trening: FTV W6D3 "Icicle"

Phase 1: Warmup
5 Rounds (Time 6:40):
  1: 10 Jumping Jack
  2: 10 Step-up @55cm Tire
  3: 6-7-8-9-10 Burpees

Phase 2: Strength
4 Rounds (Activation):
  Strict Press
      Rounds: 10@20kg, 10@30kg, 5@40kg, 3@50kg
5 Rounds:
  3 Strict Press + 2 Push Press 85%RM @60kg, tempo 30X
  Rest 90s
      Round #1-2: 3+2@60kg,       #3-5: 2+2@60kg
(Total Time 22:30)

Phase 3: Conditioning
1 Round (Total Time 48:25):
  1: 100 Air Squats                 3:05 (3:05)
  2: 100 Sit-Ups                      6:47 (3:42)
  3: 100 Push-Ups [kliky]    13:13 (6:26)
  4: 100 Pull-Ups [zhyby]    34:11 (20:58)
  5: 100 Push-Ups [kliky]    40:00 (5:49)
  6: 100 Sit-Ups                    44:33 (4:33)
  7: 100 Air Squats               48:25 (3:52)

1 Bonus Round:
  50 Burpees (7:27)
ut 06.06.2017 Trening: FTV W7D1 "The Legion"

Phase 1: Warmup
10 Rounds (Time 4:48):
  1: 10 Jumping Jack
  2: 1-2-3-4-5-6-7-8-9-10 Goblet Squat @KB16kg

Phase 2: Strength
8 Rounds (Time 23:00):
  10,10,5,5,3,3,2,2 Back Squat
  Rest 120s
      Rounds: 10@20kg, 10@50kg, 5@70kg, 5@80kg, 3@100kg, 3@105kg, 2@110kg, 2@115kg
      Note: Posledná séria by mala byť pocitovo 9 t.j. rezerva 1-2 opakovania.

Phase 3: Conditioning
2 Rounds (Activation):
  6 Deadlift @50kg
6 Rounds (Time 22:11):
  1: 10 Deadlift 70%RM @90kg
  2: 10 T2B
st 07.06.2017 Trening: FTV W7D2 "The Devil Unit"

Phase 1: Warmup
10min Easy Run (Distance 1.72km, A.Speed 10.32km/h, 148Cal)

Phase 2: Conditioning
20 Rounds - Every 1min:
  1st min: 8 Power Clean @40kg
  2nd min: 8 Burpee
      Note: Opäť nás čaká 40 minútovka kde striedaš po minúte cviky.
(Total: 40min, 20x8=160 reps. of each)
št 08.06.2017 Trening: "The Torment Shark"

1600m Swimming [Plavanie] #14 (64x25m) @Prellenkirchen, Österreich
    after  500m: 20 Push-Up [kliky]
    after  750m: 30 Push-Up [kliky]
    after 1000m: 40 Push-Up [kliky]
    after 1250m: 50 Push-Up [kliky]
(Total Time: 1h:17m, Reps: 140 P-Up)
pi 09.06.2017 Trening: "Typhaphine"

1725m Swimming [Plavanie] #15 (69x25m) @Prellenkirchen, Österreich
so 10.06.2017 ARMY TVRĎÁK
Miesto: SKI Králiky, Banská Bystrica,  S l o v a k i a
Start Time: @11:10

Start No: 147/1                       Trasa: Tvrďák - 13 km
Total Time: 2:04:16.5             (Active Time: 1:48:04)
Distance: 11.98 km                Poradie muži 13km: 228 (of 257)       
Energy: 965kcal                      Tempo: 9:00min/km
Ascent: 686m                         Average Steps: 141 kroky/min
Descent: 691m                       Total Steps: 15.262
Max Alt: 1223m

Výbeh na mostík:
Time: 10:30.1                         Poradie muži 13km: 152 (of 318)

Obstacles: START, 1: Roof with rope, 2: 2 Across tires, 3: Across the lake, 4: 3 Windows, 5: Under the Ski Lift, 6: Pulling rollers, 7: Cargo, 8: Big wall & 2 Small Walls, 9: 732 Stairs (Memory test), 10: Shooting, 11: Memory recall, 12: Gorgey tunnel, 13: Sledge Hammer Tire Push, R: Refreshments, 14: 5 Pull-Ups, 15: Parallel bars (15 Burpees), 16: Wood Log, 17: Stone Tank, 18: Under the Ski Lift, 19: Muddy water pits, 20: Barbarian crawl, 21: Cracking in the mud pipe, 22: Small Barbarian crawl, 23: Waterslide, 24: Monkey bar, FINISH

Splits (medzičas na):
km   |  Tempo   | Speed km/h
1      |   11:20    |   5.29
2      |   10:33    |   5.68
3      |   12:08    |   4.94
4      |     8:28    |   7.07
5      |     6:22    |   9.42
6      |     8:49    |   6.8
7      |     7:33    |   7.94
8      |     5:45    | 10.41
9      |     8:05    |   7.42
10    |     6:59    |   8.58
11    |     9:32    |   6.29
12    |   12:31    |   4.79
ne 11.06.2017 Trening: "Godyphe"

375m Swimming [Plavanie] #16 (15x25m) @Prellenkirchen, Österreich
po 12.06.2017 Trening: "Arrow"

Phase 1: Strength I
5 Rounds (Time 21:00):
  1: Barbell Bench Press
      Rounds: 20@30kg, 12@60kg, 12@70kg, 6@90kg, 5@95kg
  2: 10 Push-Up [kliky]

Phase 2: Strength II
4 Rounds (Time 14:00):
  1: Incline 15° Dumbell Bench Press
      Rounds: 10@26kg, 10@28kg, 10@30kg, 9@34kg
  2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]

Phase 3: Strength III
4 Rounds (Time 12:00):
  1: Incline Cable Crossover [Strihy na protismernej kladke v sede]
      Rounds 85°: 10@23kg, 10@27kg, 10@27kg,
      Rounds 60°: 8@23kg
  2: 12 Parallel Bar dips [Tricepsové kliky na bradlach]

Phase 4: Strength IV
3 Rounds:
  1: 12 Triceps pushdown with cable [T kladka] @50kg
  2: Standing Biceps DB Curl
      Rounds: 8@14kg, 10@12kg, 7@12kg+7@8kg

Phase 5: Afterparty
1 Round:
  1: 12 Burpee Pull-Up
  2: 5 Pull-Up
ut 13.06.2017 Trening: "Gwynaphe"

Part A:
1300m Swimming [Plavanie] #17 (52x25m) @Prellenkirchen, Österreich

Part B:
4 Rounds:
  12 Standing Overhead Dumbbell Press @2x16kg
st 14.06.2017 Trening: INDIVIDUAL STRONG "The Constructor"

Phase 1: Strong I
6 Rounds (Time 27min):
  1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom]
    & 16m Low Bar Prowler Push [nizky prowler push]
                  Start Time | Weight
      Round #1:   0:00  | 20kg
      Round #2:   4:00  | 25kg
      Round #3:   8:00  | 30kg
      Round #4: 12:00  | 35kg
      Round #5: 17:00  | 41kg
      Round #6: 23:00  | 47kg
  2: 12 DB Thrusters @2x12kg

(10min Rest)

Phase 2: Strong II
4 Rounds - Each 4min (Time 14:20):
  1: 40m Farmer’s walk @90kg*
             (* 15kg plates on each side)
  2: 12+12 Sledgehammer Tire strikes

Phase 3: Abdominal Afterparty
4 Rounds(Tabata Interval 20s/10s):
  1: Crunches [Priame skracovacky]
      Rounds: 14, 11, 11, 10 (Total: 46)
  2: Scissors [Vertical strihy]
      Rounds: 20, 18, 18, 18 (Total: 74)
  3: Heel touches [Vytacanie k pate]
      Rounds: 9, 10, 9, 11 (Total: 39)

2 Rounds:
  Plank [výdrž na lakťoch], 60s Rest
      Rounds: 60s, 90s
št 15.06.2017 Trening: "True sage"

Part A:
750m Swimming [Plavanie] #18 (30x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: “SAGE AT 20” WOD
As Many Reps as Possible (AMRAP) in 20 minutes:
  1: 20 Thrusters @40kg
  2: 20 Pull-ups
  3: 20 Burpees
(Total: 2 Rounds + 48 reps;  60 Thr, 60 P-Ups, 48 Burp)

Phase 2: Strong Afterparty
3 Rounds:
  70m Prowler Push Sprint @25kg
  3min Rest between rounds
      Round Times: 1:04, 0:59, 0:48
pi 16.06.2017 Trening: "Petroleum coke"

Phase 1: Warmup
100 Jumping Jacks (Time 1:25)

Phase 2: “THE CHIEF” RESTART WOD
Five 3-minute AMRAPs in 19 minutes
  AMRAP in 3 minutes:
    1: 3 Power Cleans @55kg
    2: 6 Push-Ups [kliky]
    3: 9 Air Squats
  Rest 1 minute
Repeat 5 times
      Note: Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute new cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
      Round #1: 3 Rounds + 9 reps
      Round #2: 3 Rounds + 3 reps
      Round #3: 3 Rounds + 3 reps
      Round #4: 3 Rounds + 5 reps
      Round #5: 3 Rounds + 9 reps
      (Total: 60 PC, 104 PU, 135 AS   =   299 reps)

10 Bonus Rounds:
  1 Clean & Jerk @55kg

Phase 3: “HALF ANNIE” WOD
5 Rounds For Time:
  1: 100-80-60-40-20 Single-Unders
  2:  50-40-30-20-10 Sit-Ups
(Total Time 8:08,    Reps: 300 S-Und, 150 S-Ups)

2 Bonus Rounds:
  10 Pull-Ups [zhyby]
so 17.06.2017 Trening: “PainSTORM”

Phase 1: “PAINSTORM XXIV” WOD
For Time:                         (time after)
  1: 100 meter Run
  2: 50 Burpees                 (5:37)
  3: 200 meter Run
  4: 100 Push-Ups            (12:11)
  5: 300 meter Run
  6: 150 Lunges                (21:08)
  7: 400 meter Run
  8: 200 Air Squats           (32:22)
  9: 300 meter Run
  10: 150 Lunges              (41:54)
  11: 200 meter Run
  12: 100 Push-Ups         (49:57)
  13: 100 meter Run
  14: 50 Burpees              (56:51)
(Total Time 56:51, 1600m Run, 100 Burp, 200 P-Ups, 300 Lun, 200 AS)

Phase 2: Afterparty
2 Rounds:
  1: Chin-Up           5, 7
  2: Back Squat      5@60kg, 7@60kg

2 Rounds:
  10 Standing Biceps Barbell Curl @25kg
ne 18.06.2017 Trening: "Cherry Party"

2000m Swimming [Plavanie] #19 (80x25m) @Prellenkirchen, Österreich
  first 1500m swimming in 70 minutes
      each 250m: 15 Push-Up [kliky] (Total: 90)
  3h Rest
  500m swimming
po 19.06.2017 Trening: STRENGTH W1D1 „Breathe“

Phase 1:Primer
4 Rounds (Time 14:35):
  1: 5 OH Squat @20kg
  2: 10 Swing @KB20kg
  3: 15 Burpee to Target
  4: 20s L-sit hold, pull up bar
      Note: Dôraz na striktné formy cvikom, pevný stred tela, tempo stredné ku koncu už pocit metconu.

Phase 2: Strength ME (high intensity, high volume)
3 Rounds:
  Back Squat   2@70kg, 4@40kg, 2@70kg

7 Rounds - Every 3 min for 21 min:
  1: 2 Back Squat 75%RM
      Rounds: @90kg, @90kg, @90kg, @90kg, @95kg, @95kg, @95kg
  2: Chase by: Pull-Up ladder 1-2-3-4

Phase 3: Conditioning (Repetition effort)
3 Rounds (1-2, 1-2-3, 1-2-3-4):
  1: 10 Deadlift 50%RM @80kg
  2: 20 Box Step Up @KB20kg @20cm
  3: 30 KB Swing @16kg
  4: 40 DB Thrusters @2x10kg
      Note: 1-2 a znova od začiatku až po 3, čiže 1-2-3 a zase od začiatku až po 4ku 1-2-3-4. Váhy si vypočítajte podľa svojich maxím. Váha pri KB je od 16kg vyššie.
(Time 14:40)
ut 20.06.2017 Trening: STRENGTH W1D2 „The Lumpy Sauron“

Part A:
1200m Swimming [Plavanie] #20 (48x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warmup
2 Round:
  20 OH Squat @20kg

Phase 2: Oly for quality practice
Time cap 24min:
  1 Snatch + 2 OH Squat
      5 Rounds: @30kg
      5 Rounds: @40kg
      5 Rounds: @45kg
      Poznámka: Pracuj na kvalite, máš na to 24 minút. Individuálne si nastav prestávky a váhy, ale vždy s ohľadom na kvalitu prevedenia.

Phase 3: Conditioning
4 Rounds:
  1: 3 Strict Press
      Rounds: 3@40kg, 3@50kg, 3@55kg, 2@60kg
  2: 6 Neutral Grip Pull Ups [neutralne zhyby]

3 Rounds:
  1: 3 Push Press
      Rounds: 3@60kg, 3@65kg, 3@65kg
  2: 6 Neutral Grip Pull Ups [neutralne zhyby]
(Total Time 19:00)

Phase 4: Afterparty
2 Rounds (Time 6:00):
  1: Cable Rope Triceps Pushdown
      Rounds: 20@23kg,   15@27kg + 5@23kg
  2: 10 Biceps Curls with EZ bar @28kg
st 21.06.2017 Trening: STRENGTH W1D3 „Repeater“

Phase 1: Primer
5 Rounds:
  1: 50-40-30-20-10 Air Squat
  2: Chase by: 1-2-3-4 Strict L-sit Chin-ups ladder
(Total Time 14:14, 150 AS, 50 Chin-Ups)

Phase 2: Interval work
4 AMRAPs 5min:
  1: 6 Push-Ups
  2: 6 Thruster @40kg
  3: 9 Box Jumps @50cm
Rest 1 min between AMRAPs
      Note: 4×5 mins, 1 min rest. Po poslednom thrusteri vždy ihneď box jump aspoň 1 rep. Break your mind!
      AMRAP #1: 2 Rounds + 19 reps (18 PU, 18 Th, 25 BJ)
      AMRAP #2: 2 Rounds + 18 reps (18 PU, 18 Th, 24 BJ)
      AMRAP #3: 2 Rounds + 17 reps (18 PU, 18 Th, 23 BJ)
      AMRAP #4: 2 Rounds + 20 reps (18 PU, 18 Th, 26 BJ)
      (Total: 72 PU + 72 Th + 98 BJ = 242 reps)

Phase 3: Strength ME
6 Rounds:
  5-5-3-3-3-1 Bench press w/chains
      Rounds: 5@40kg*, 5@60kg*, 3@70kg*, 3@80kg*, 3@90kg*, 1@100kg*
         (*: hmotnosť je uvedená bez záťaže reťazí)
      Note: Maximálne úsilie, posledné opakovanie je posledná, žiadna rezerva.
št 22.06.2017 Trening: STRENGTH W1D4 „Forgotten“

Phase 1: Primer
2km Run (Total time 11:02, A.Speed: 10.88km/h, 173 Cal)
     km |  Time   |  A.Speed
       1  |   5:56   |  10.11km/h
       2  |   5:06   |  11.76km/h

Phase 2: Interval work
10 Rounds - Every 30s For 10min:
  1 Odd:   Snatch High Pull + Snatch + OHS 70% @40kg
  2 Even:  5 Burpees

Rest 3 min

10 Rounds - Every 30s For 10min:
  1 Odd:   5 T2B
  2 Even:  3 Burpee Pull-Up

Phase 3: Body-building
5 Rounds (Time 15:00):
  1: 10 Barbell Biceps Curl @25kg
  2: 20m Farmers Walk @2x20kg
  3: 10 Parallel bar Dips
  4: 10 Triceps Push down w/ greenband

1 Round:
 12 Band pull apart
pi 23.06.2017 Rest day
so 24.06.2017 Trening: STRENGTH W1D5 „Misthy“

Part A:
1250m Swimming [Plavanie] #21 (50x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: WarmUp
3 Rounds:
  1: 10 DB Thrusters @2x10kg
  2: 60 Single Unders
  3: 10 Air Squat
  4: 60 Single Unders
  5: 10 Goblet Squat @KB20kg
  6: 60 Single Unders
  7: 10 Swing @KB20kg
  8: 60 Single Unders
                         Time
      Round #1: 5:35 (5:35)
      Round #2: 6:10 (11:45)
      Round #3: 5:15 (17:00)
(Total: 17min, 720 SU, 30 reps of Th/AS/GS/Sw)

Phase 2: Strength ME (high intensity, low volume)
5 Rounds (Time 15:45):
  1: Back Squat
      Rounds: 5@60kg, 5@80kg, 5@90kg, 2@110kg, 3@100kg
  2: Deadlift
      Rounds: 5@60kg, 5@80kg, 5@90kg, 2@110kg, 3@115kg
  Rest as needed

Phase 3: Cooldown
6 Rounds (Time 13:00):
  1: 20m Long Step Slow Prowler Push @65kg
  2: 10 Burpee
ne 25.06.2017 Trening: "Painted Drake"

1250m Swimming [Plavanie] #22 (50x25m) @Prellenkirchen, Österreich
po 26.06.2017 Rest day
ut 27.06.2017 Trening: "Grell"

Part A:
2 Rounds:
  1: 10 Standing Overhead Dumbbell Press @2x16kg
  2: 8 DB Standing Biceps Curls @16kg

Part B:
Phase 1: Strength I
6 Rounds:
  1: Incline Dumbbell Bench Press
      Round #1: 30° 12@24kg,    #2: 15° 12@26kg,
      Round #3: 30° 12@24kg,    #4: 15° 12@30kg,
      Round #5: 30° 12@24kg,    #6: 15° 10@34kg+8@22kg
  2: 6 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]

Phase 2: Strength II
3 Rounds:
  1: Strict press      6@40kg,   8@40kg,   10@40kg
  2: 12 Back Squat @60kg

Phase 3: Strength III
2 Rounds:
  Barbell Biceps Curls  21@20kg,   12@20kg
2 Rounds:
  Parallel Bar dips [Tricepsové kliky na bradlach]   21, 12
1 Round:
  6 Pull-Up

Phase 4: Abdominal Afterparty
4 Rounds (Interval 20s/10s):
  1: Scissors [Vertical strihy]                22,19,17,17 (Total:75)
  2: Heel touches [Vytacanie k pate]     8,  7,  7,  7  (Total:29)
st 28.06.2017 Trening: "Harmony Centaurs"

2100m Swimming [Plavanie] #23 (84x25m) @Prellenkirchen, Österreich
št 29.06.2017 Trening: STRENGTH W2D1 „Viking“

Phase 1: Primer
5 Rounds (Time 13:13):
  1: 10 Swing @KB20kg
  2: 5 Burpee Pull-Up
  3: 10 Goblet Squat @KB20kg
  4: 5 Burpee Box Jump @20cm

Phase 2: Strength ME Lower Body High Intensity, High Volume
8 Rounds (Time 35:35):
  1: 5-5-3-3-3-1-1-3 Front Squat, go heavy
      Rounds: 5@40kg, 5@50kg, 3@60kg, 3@70kg, 3@80kg, 1@90kg, 1@95kg, 3@80kg
  2: Chase by: 6 Pull-Up, straight legs
Rest 3-5 min

Phase 3: Conditioning
AMRAP 12 min FTR Barbell Complex:
  1 Deadlift + 1 Bent over Row + 1 Power Clean + 1 Front Squat + 1 Jerk @50kg
(Total: 16 reps.)
pi 30.06.2017 Trening: STRENGTH W2D2 „Shoulder smoke“

Phase 1: WarmUp
1 mile squat 10   (Total: 1600m Run, Time 10:25, 100 A.Squats, 130Cal)
      Note: Run 1 mile each minute do 10 air squats

Phase 2: Gymnastic
AMRAP 10 min.:
  Max reps. Plyo/In-Depth Push-Ups @16cm
      Note: Z kľuku vyskočíš na kotúče položené vedľa dlaní. Následne po zoskočení a dotyku hrudníka o zem sa musíš snažiť okamžite vykonať čo najexplozívnejší kľuk a opäť vyskočiť rukami na kotúče.
      Reps After 2min: 25, 15, 17, 18, 25 (Total: 100)

Phase 3: Interval Work
3 Cycles:
  30s work/30s rest (rest in top position):
     Push Press @20kg
      Cycle #1: 15 PP + Rest + 9 PP + Rest, 3min Pause
      Cycle #2: 12 PP + Rest + 1 PP, 90s Pause
      Cycle #3: 13 PP + Rest
      Note: Rest in top position znamená - pauza s tyčou nad hlavou

Phase 4: Conditioning
1 Round (Time 6:36):
  1: 100 SU
  2: 40 Push-Ups
  3: 100 SU
  4: 30 Push-Ups
  5: 100 SU
  6: 20 Push-Ups