JUL 2017 TRENING
so 01.07.2017 Trening: "Jenny"

2050m Swimming [Plavanie] #24 (84x25m) @Prellenkirchen, Österreich
ne 02.07.2017 TVRĎÁK 2017, Bratislava - Čunovo

MIESTO: Bratislava - Čunovo,  S l o v a k i a

Meno: BÁLINT Viktor (Slovakia, 1978, Muž)
Číslo: 1431/8                 Kategória: Muži 35-39 rokov
Čas: 1:05:27.9               Distance: 5.56 km
A.Speed: 6,42 km/h      Tempo: 9:21.0
Energy: 495 kcal            Ascent: 31 m
Poradie:
      Absolútne: 672.,      Muži: 527.,         Kategória: 86.
pretekári s lepším/horším časom:
      Absolútne:   65% / 35%
      Muži:            72% / 28%
      Kategória:    65% / 35%
Úseky:
      km    Tempo       Speed (km/h)
      1       10:12         5.88
      2       7:30           8.00
      3       11:11         5.36
      4       9:24           6.38
      5       7:07           8.43
      6       8:16           7.24

Počet prekážok: 24 (1: Stena, 2: A stena, 3: Vrece s pieskom, 4: Nafukovačky pádlovanie, 5: Plávanie v kanály + Rebrík, 6: Bradlá, 7: Ťahanie valcov, 8: Kladivo-Pneumatika, 9: Metrovice, 10: Blatový brod, 11: Priťahovanie pneumatiky lanom, 12: 5x zhyby, 13: Brod Dunajom, 14: Strielanie, 15: Blatové jamy, 16: Pole pneumatík, 17: Tunely, 18: Plazenie pod mrežami, R: Občerstvenie, 19: 4x Pretáčanie pneumatiky, 20: Štrkové kopce + Vedro so štrkom, 21: 2 Steny s oknami, 22: Balance na kladine, 23: Berlínska stena, 24: Rúčkovanie)
po 03.07.2017 Trening: STRENGTH W2D3 „Sixpack“

Phase 1: Warm Up
3 Rounds (Time 7:00):
  1: 10 Band pull apart
  2: 10 Shoulder dislocate
  3: 10 OHS w/ stick
  4: 10 BTN press w/ stick

Phase 2: Oly
10 Rounds (Time 19:12):
  1: 2 Hang Snatch High pull + Power Snatch + OH Squat @30kg
  2: 70m Farmers walk @2x20kg

5 Rounds - Every 2 min For 10 min:
  1: 2 Hang Power Snatch @40kg (without dropping bar)
  2 Chase by: 10 Push-Up

5 Rounds - Every 2 min For 10 min:
  1: 2 Hang Power Clean @55kg (without dropping bar)
  2 Chase by: 10 Push-Up

Phase 3: Conditioning
AMRAP 8 min:
  5 T2B unbroken
      Note: Only unbroken sets are count. Pace it.
(Total: 13 Sets = 65 T2Bs)

Phase 4: Strength ME Upper body
3 Rounds:
  Incline 15° DB Bench Press
    Rounds: 20@24kg, 12@28kg, 10@26kg
ut 04.07.2017 Trening: STRENGTH W2D4 „Butter&Fly“

Phase 1: Animal movement warmup
3 Rounds (Time 8:35):
  1: 10m Bear crawl
  2: 10m Worm
  3: 10m Frog [žabáky]
  4: 10m Duck walk [kačáky]

Phase 2: Interval work
8 Rounds (8min):
  1: 30s Burpees
      Rounds: 8,6,6,5,5,5,5,6 (Total: 46)
  2: 30s Double KB front rack hold @2xKB20kg

Rest 6 min

8 rounds (8min):
  1: 30s Push-Press @40kg
      Rounds: 10,5,5,5,6,6,6,7 (Total: 50)
  2: 30s Hold Plank (20s)

Phase 3: Conditioning
Run 1km (Time 4:54, A.Speed: 12.24 km/h, 83 Cal)

Phase 4: Gymnastic, for quality
10 Rounds (Time 21:00):
  1: 10 Pull-Ups
  2: 5 Heavy KB Swing @KB24kg *
      * Round #1-9: 5, Round #10: 20 (Total: 65 Sw)
      Note: If you are not able to do 10 reps, be tricky e.g use ladder 1-2-3-4
st 05.07.2017 Trening: "Sunny"

Part A:
2 Rounds:
  10 Standing Overhead Dumbbell Press @2x16kg

2 Rounds:
  8 DB Standing Biceps Curls @16kg

Part B:
500m Swimming [Plavanie] #25 (20x25m) @Prellenkirchen, Österreich
št 06.07.2017 Trening: STRENGTH W2D5 „Never quit“

Phase 1: Warmup
3 Rounds (Time 4:30):
  1: 20 Air Squats
  2: 20 Push-Up

Phase 2: Strength ME
6 Rounds:
  Front Squat, as heavy as possible, rest lot of
      Rounds: 10@30kg, 10@40kg, 6@50kg, 3@70kg, 3@80kg, 3@80kg
3 Rounds:
  Back Squat
      Rounds: 3@100kg, 4@100kg, 3@100kg
3 Rounds:
  Deadlift, as heavy as possible, rest lot of
      Rounds: 15@40kg, 10@80kg, 5@100kg, 5@100kg
1 Round:
  12 Neutral Grip Pull Ups [neutralne zhyby]

Phase 3: Metcon
3km Run for time, each 3min 10 Burpees
      Note: Never quit! Ak nebudeš mať pocit, že chceš skončiť, tak si do toho nedal všetko.
(Time 20:40, 262 Cal,   6 x 10 = 60 Burpees)

Phase 4: Afterparty
2 Rounds:
  Standing Overhead Dumbbell Press  10@14kg, 10@20kg

2 Rounds:
  Hanging Side-to-Side Knees [Dvíhanie kolien do strán vo vise na hrazde]
      Rounds: 22, 20
pi 07.07.2017 Trening: "Lovelyfalls"

1100m Swimming [Plavanie] #26 (44x25m) @Prellenkirchen, Österreich
so 08.07.2017 Trening: STRENGTH W3D1 „Rainy Talisman“

Part A:
1250m Swimming [Plavanie] #27 (50x25m) @Prellenkirchen, Österreich

Part B:
Phase1: Primer
400 Single Unders (3x40, 2x80, 1x120 unbroken)
      Note: each set must be done unbroken, if not start failed set again
      (Time after: 5:00)
Then:
5 Rounds:
  1: 5 Pull up
  2: 10 Box Jumps @50cm
  3: 5 Pull up
  4: 10 Burpee
      (Time after: 22:35)
Then:
  400 Single Unders (4x100 unbroken)
(Total Time 27:30)

Phase2: Strength ME high intesity, high volume
3 Rounds:
  1: Barbell Bench Press  12@50kg, 10@70kg, 8@80kg
  2: 12 Mid Row @50kg

2 Rounds:
  1: Incline Dumbell Bench Press
      Rounds: 15° 12@26kg,   30° 12@24kg
  2: Neutral Grip Pull Ups [neutralne zhyby]  6, 8

3 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 15@50kg, 12@64kg, 12@64kg
  2: Standing Biceps Cable Curl [spodná T kladka]
      Rounds: 15@27kg, 12@36kg, 12@41kg

1 Round:
  1: 10 Pull-Up
  2: 10 Parallel bar dips
ne 09.07.2017 Trening: STRENGTH W3D2 „Upsidedown“

Part A:
2150m Swimming [Plavanie] #28 (86x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: Warm up
3 Rounds (Time 14:00):
  1: 20 Push Up
  2: 20 Pull Band Apart
  3: 20 Shoulder dislocate w/stick
  4: 20 V-ups [sklápačky]

Phase 2: Oly (DE)
10 Rounds (Time 12:15):
  1: 3 Power Snatch @40kg
  2 Chase by: 5 Heavy KB Swing @24kg
      Note: Work on speed, its dynamic effort!

Phase 3: Strong
5 Rounds:
  1: Prowler push
  2: Sit-Ups
      Round #1: 30m @74kg,  20 SU  (Time after 4:00)
      Round #2: 30m @74kg,  20 SU  (Time after 7:00)
      Round #3: 30m @74kg,  20 SU  (Time after 10:00)
      Round #4: 30m @74kg,  20 SU  (Time after 12:30)
      Round #5: 60m @50kg,  40 SU  (Time after 17:45)
po 10.07.2017 Trening: STRENGTH W3D3 „No time“

Phase 1: Warmup
5 Rounds (Time 5:00):
  1: 10 Air squat
  2: 20 Jumping Jack
  3: 30 Mountain Climber

Phase 2: Conditioning
1 Round (Time 21:20):
  1: 21 Squat clean @50kg
      2: 10 Box jump @30cm
          3: 2min Spinning Bike
  4: 15 Squat clean @50kg
      5: 10 Box jump over @30cm
          6: 2min Spinning Bike
  7: 9 Squat clean @50kg
      8: 10 Burpee box jump over @30cm
          9: 2min Spinning Bike

Phase 3: Strong Conditioning Afterparty
2 Rounds:
  60m Prowler Push Sprint @20kg
      Round Times: 27.39s,  24.82s
ut 11.07.2017 Trening: "Crystalheart"

2750m Swimming [Plavanie] #29 (110x25m) @Prellenkirchen, Österreich
st 12.07.2017 Trening: "Olive Island"

Part A:
3 Rounds:
  1: 10 Standing Overhead Dumbbell Press @2x16kg
  2 Chase by: 6/6 DB Standing Biceps Curls @16kg

Part B:
600m Swimming [Plavanie] #30 (24x25m) @Prellenkirchen, Österreich
št 13.07.2017 Trening: "Crystal"

Phase 1: Strength I
1 Round:
  20 Push-Up

4 Rounds:
  1: Barbell Bench Press
      Rounds: 12@50kg, 12@50kg, 10@70kg, 8@80kg
  2: 7 Pull-Up

Phase 2: Strength II
3 Rounds:
  1: Incline 15° Dumbell Bench Press
      Rounds: 12@24kg, 12@26kg, 12@28kg
  2: 15 Bent-over row [veslo v predklone] @38kg

Phase 3: Legs Afterparty
3 Rounds:
  1: Prone Leg Curl [Zakopavanie]
      Rounds: 12@41kg, 12@41kg, 12@41kg+5@18kg
  2: Leg Extension [Predkopavanie]
      Rounds: 10@55kg, 12@55kg, 12@55kg+5@36kg

2 Rounds:
  Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
      Rounds: 12, 8

(Total Time Phase 1-3: 50min)

Phase 4: Swimming
1525m Swimming [Plavanie] #31 (61x25m) @Bruck an der Leitha, Österreich
pi 14.07.2017 Trening: STRENGTH W3D4 „WalkyTalky“

Phase 1: Primer
3 Rounds (Time 6:20):
  1: 10 High Hang Snatch High Pull (strict form), last rep hold 5-10s in upper position)
  2: 10 Shoulder dislocate w/ stick
  3: 10 KB Swing @16kg

3 Rounds (Time 6:20):
  1: 5 Snatch Sott Press BTN @20kg
  2: 5/5 KB Snatch @16kg

Phase 2: Gymnastic
10 Rounds (Time 11:30):
  1: 5/5 KB Clean & Press @16kg

Phase 3: Metcon
1 Round (Time 11:00):
  100 HH Power Snatch @20kg

Phase 4: Cooldown, afterparty
3 Rounds (Time 8:20):
  1: 1 Snatch 60%                           @40kg | @40kg | @50kg
  2 Chase by: Max rep Pull-Ups            12 |    10      |   10

Strečink
so 15.07.2017 Rest day
ne 16.07.2017 SPARTAN SUPER - VALČIANSKA DOLINA

Location: (SVK) Valčianska dolina
Start: 16.7.2017 @10:45

Distance: 16.22 km          Energy: 1,336 kcal
Ascent: 955 m                  Tempo: 11:11 min/km
Time:   3:44:37
CP1:     0:33:49                CP2:    1:48:26
CP3:     3:00:28                CP4:    3:25:43

BIB: 2634                          Name: BALINT Viktor (The Minions)
Year: 1978, State: SVK, Club: BRATISLAVA, Sex: M, Cat: OM
Rank: 959 of 1767           In Age: 616
In Sex: 793                        In Cat: 616
Splits:
      km    Tempo       Speed km/h
      1          6:34          9.12
      2          6:09          9.73
      3          7:42          7.78
      4          8:09          7.36
      5        13:46          4.36
      6        11:43          5.12
      7          9:30          6.31
      8        15:16          3.93
      9          9:59          6.00
      10        8:49          6.80
      11       10:49         5.54
      12       16:24         3.66
      13       11:49         5.08
      14       10:49         5.54
      15       14:09         4.24
      16       17:08         3.50
      17       20:54         2.87
po 17.07.2017 Trening: STRENGTH W3D5 „Steam“

Phase 1: Primer
5 Rounds (Time 19:00):
  1: 200-160-120-80-40 Single Unders
  2  Chase by:
      A: 10 KB Sumo deadlift @24kg
      B: 10 KB Swing @24kg
      C: 10 Goblet Squat @24kg

Phase 2: Strength ME (high intensity, low volume)
6 Rounds (Time 20:00):
  Sumo Deadlift, RPE 9
      Rounds: 6@70kg, 5@90kg, 3@110kg, 1@130kg, 1@140kg, 1@140kg

4 Rounds (Time 11:15):
  Back Squat, RPE 9
      Rounds: 6@60kg, 3@100kg, 2@110kg, 6@90kg
      Note: Go heavy, rest a lot

Phase 3: Metcon
3 Rounds (21-15-9):
  1: T2B
  2: DB Thrusters @2x10kg
      Note: Go unbroken! (First Round 13+8, Other Rounds - unbroken)
(Time 8:30)

Phase 4: Cooldown
5 Rounds (Interval 30s/15s):
  1: 30s Plank, 15s Rest
  2: 30s Hollow rock hold, 15s Rest
ut 18.07.2017 Trening: "Aqua Siren"

Part A:
2 Rounds:
  1: 10 Standing Overhead Dumbbell Press @2x16kg
  2 Chase by: 6/6 DB Standing Biceps Curls @16kg

Part B:
350m Swimming [Plavanie] #32 (14x25m) @Prellenkirchen, Österreich
st 19.07.2017 Trening: STRENGTH W4D1 „Natty&Pretty“

Part A:
600m Swimming [Plavanie] #33 (24x25m) @Prellenkirchen, Österreich

Part B:
Phase 1: WarmUp
5 Rounds (Time 5:45):
  1: 20-40-60-40-20 SU unbroken
  2: 10-20-30-20-10 Air Squat

Phase 2: Strength Deload
5 Rounds (Time 16:25):
  1: 3 Back Squat 60% @80kg
  2 Chase by: 1-2-3-4-3-2-1 Strict C2B Pull up ladder (Total:16x5=80)

3 Rounds (Time 5:30):
  1: 5 Deadlift 60% @80kg
  2 Chase by: 33-33-34 Sit-Ups (Total:100)

Phase 3: Metcon
10 Rounds (10-9-8-7-6-5-4-3-2-1):
  1: DB Thrusters @2x10kg
  2: Goblet Squats @20kg
  3: Burpee
      Note: Go unbroken, stay strong, break your head weakness!
(Time: 17:20, 55 reps of each)
      Time after 10 reps: 2:08   |   after 9 reps: 4:50
      Time after 8 reps:  7:35    |   after 7 reps: 10:00
      Time after 6 reps: 12:00   |   after 5 reps: 13:40
      Time after 4 reps: 15:05   |   after 3 reps: 16:06
      Time after 2 reps: 16:50   |   after 1 reps: 17:20
št 20.07.2017 Trening: "Aquamora"

Part A:
300m Swimming [Plavanie] #34 (12x25m) @Prellenkirchen, Österreich

Part B:
Run with Obstacles
     Route: Lachova - Jungmannova - Ševčenkova a späť
     Obstacles: 2 (1: Monkey bar + 10 Pull-Ups, 2: Monkey bar + 10 Pull-Ups)

Start Time @20:34
Vzdialenosť: 5.54 km                          Čas: 31:47
Priemerné tempo: 5:44 min./km      A.Speed: 10.47 km/h
Stúpanie: 3 m                                       Klesanie: 7 m
Kalórie: 469 Cal
Priem.kadencia: 154 kroky/min        Max.kadencia: 162 kroky/min
Priem.dĺžka kroku: 1.13 m                 Teplota: 27.8 °C

Úsek   | Čas          | K.Čas     | Km    | St+| Kl-|P.tmp  |N.tmp |Pkad   |Mkad|P.dĺ.kroku
1         |    5:16     |   5:16    |   1      |  0  |  3  |  5:16  |  3:24  |  154  |  162  |  1,23
2         |    5:40     |  10:56   |   1      |  1  |  2  |  5:40  |  3:27  |  156  |  160  |  1,13
3         |    5:48     |  16:44   |   1      |  0  |  0  |  5:48  |  4:54  |  152  |  160  |  1,13
4         |    6:01     |  22:45   |   1      |  0  |  1  |  6:01  |  5:37  |  156  |  160  |  1,07
5         |    5:44     |  28:29   |   1      |  0  |  1  |  5:44  |  3:33  |  156  |  160  |  1,12
6         |    3:14,5  |  31:44   |  0,54 |  2  |  0  |  6:03  |  5:32  |  156  |  158  |  1,06
Spolu  |  31:47    |  31:47   |  5,54  |  3  |  7  |  5:44  |  3:24  |  154  |  162  |  1,13
pi 21.07.2017 Trening: "Amazing Sunburn"

600m Swimming [Plavanie] #35 (24x25m) @Prellenkirchen, Österreich
so 22.07.2017 Trening: STRENGTH W4D2 „Grimlock on Saturday“

Part A:
Phase 1: Primer
10 Rounds (Time 42:10):
  1: 10 Burpees
  2: 10 KB Swing @20kg
  3: 5/5 KB Snatch @20kg
  4: 1-2-3-4-5-6-7-8-9-10 Pull-Up
      Note: v prvom kole 1 rep, v druhom kole 2 až v 10 kole 10 reps. Toto je presne ten typ tréningu, čo ťa dostane mimo komfortnej zóny, veľmi nenápadne ale isto.

Phase 2: Oly
5 Rounds (Time 18:00):
  1: Power Snatch + OHS 60% 1RM @40kg
      Rounds: 1+1, 3+3, 4+4, 3+3, 6+6 (Total: 17ps + 17ohs)
  2 Chase by: 10 Parallel bar Dips
      Note: Prestávka je taká aby si bol schopný vykonať ďalšiu sériu unbroken.

Phase 3: BodyBuilding Cooldown
2 Rounds:
  Barbell Biceps curls   20@20kg, 12@20kg

2 Rounds:
  10/10 DB Biceps Hammer Curls @10kg

Part B:
350m Swimming [Plavanie] #36 (14x25m) @Prellenkirchen, Österreich
ne 23.07.2017 Trening: STRENGTH W4D3 „Grimlock on Sunday“

Part A:
Phase 1: Primer
10 Rounds (Time 35:25):
  1: 10 Burpees
  2: 10 KB Swing @16kg
  3: 5/5 DB Snatch @16kg
  4: 1-2-3-4-5-6-7-8-9-10 Pull-Up
      Note: v prvom kole 1 rep, v druhom kole 2 až v 10 kole 10 reps. Toto je presne ten typ tréningu, čo ťa dostane mimo komfortnej zóny, veľmi nenápadne ale isto.

Phase 2: Oly
1 Round:
  20 Power Clean @20kg

5 Rounds (Time 23:00):
  1: 1 Power Clean + Push Press + Split Jerk 60% 1RM
      Rounds: @40kg, @50kg, @60kg, @60kg, @60kg
  2 Chase by: 10 Push up

Phase 3: BodyBuilding Cooldown
2 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 20@36kg, 20@46kg
  2: DB Biceps Curl
      Rounds: 8/8@14kg, 10/10@12kg

1 Round:
  12 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]

Part B:
1275m Swimming [Plavanie] #37 (51x25m) @Prellenkirchen, Österreich
po 24.07.2017 Trening: STRENGTH W4D4 „Dragon breath“

Phase 1: Warmup
3 Rounds:
  1: 40 Single Unders
  2: 70m Farmers Walk @KB2x24kg
3 Rounds:
  1: 40 Single Unders
  2: 70m Farmers Walk w/ Sandbag On Chest @42kg
3 Rounds:
  1: 60 Single Unders
  2: 2x35m Overhead Rope Carry
(Total Time 20:40)

Phase 2: Gymnastic
5 Rounds (Time 13:45):
  1: 30s Hollow rock hold
  2: 10m Spiderman Crawl
  3: 10m Bear Walk

Phase 3: Interval
AMRAP 5 min (Total 6 Rounds + 1 rep = 31BJ & 30B):
  1: 5 Box Jump @50cm
  2: 5 Burpee
Rest 5 min
AMRAP 5 min (Total 4 Rounds + 3 rep = 23T & 20PU):
  1: 5 Thruster @40kg
  2: 5 Pull-Up
Rest 5 min
AMRAP 5 min (Total 5 Rounds = 25BOR & 25B):
  1: 5 Bent Over Row @40kg
  2: 5 Burpee over Bar

1 Round:
  12 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
ut 25.07.2017 Trening: STRENGTH W4D5 „Test day 1“

Phase 1: Pre-test Warm-Up
3 Rounds (Time 6:40):
  1: 40 Single Unders
  2: 10 Air Squat
  3: 5 T2B
  4: 5 KB Swing @16kg
  5: 5 Goblet Squat @16kg

3 Rounds (very easy, Time 8:45):
  1: 10 Squat w/ empty bar @20kg
  2: 100m Easy Run
  3: 10 Bent Over Row w/ empty bar @20kg
  4: 100m Easy Run

Phase 2: Test
7 Rounds:
  Back Squat
      Rounds: 6@70kg, 6@70kg, 4@90kg, 4@100kg, 3@110kg, 1@120kg, 5@90kg

Phase 3: Legs Party
4 Rounds:
  1: Leg Extension [Predkopavanie]
      Rounds: 10@45kg, 10@45kg, 10@55kg, 10@64kg+6@36kg
  2: Seated HIP ADDUCTION [Roznozovanie]
      Rounds: 10@45kg, 10@45kg, 10@55kg, 10@55kg

2 Rounds:
  Prone Leg Curl [Zakopavanie]
      Rounds: 16@36kg, 10@36kg+10@23kg

Phase 4: Abdominal Cooldown
1 Round:
  1: Plank (2:00)
  2: Hollow rock hold (1:07)
  3: 20 Crunches [Priame skracovacky]
st 26.07.2017 Trening: STRENGTH W4D6 „Test day 2“

Phase 1: WarmUp
1 Round:
  20 Burpee (Time 1:12)

Phase 2: Test
6 Rounds (Time 24:40):
  1: Barbell Bench Press
      Rounds: 15@40kg, 12@60kg, 10@80kg, 3@100kg, 2@110kg, 1@120kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]

Phase 3: Strength I
4 Rounds:
  1: Incline 15° DB Bench Press
      Rounds: 12@26kg, 10@30kg, 8@34kg, 12@22kg
  2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]

Phase 4: Strength II
2 Rounds:
  1: Rear Delt Seated Fly Machine [Zadne delty v sede na stroji]
      Rounds: 16@30kg, 16@30kg
  2: 14 Leg Raise on Parallel Bars [Dvih noh na bradlach]

2 Rounds:
  14 Standing Cable Crossover Rear Delt Fly [Zadne delty v stoji] @14kg
št 27.07.2017 Trening: STRONGMAN #3 s Robom "Labyrint"

Part 1: WarmUp
2km Run (Time 11:04, A.Speed: 10.84km/h, 167Cal)

1 Round:
  1: 20 Incline 45° DB Press @16kg
  2: 10 Pull-Up

Part 2: Strongman
5 Rounds (Tempo 40s/20s):
  1: Deficit Push-Up
      Rounds: 18,15,15,15,15
  2: Overhead Rope Carry @40m
  3: Forward Sled Pulls [Sane vpred] @32m
      Rounds: 60kg, 40kg, 40kg, 40kg, 40kg
  4: Lunge Rope waves
  5: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @15kg
      & 16m Low Bar Prowler Push [nizky prowler push] @15kg
  6: Back KB Lunges @2x16kg
      Rounds: 15,10,11,15,14

Part 3: Afterparty
5min foam rolling 
pi 28.07.2017 Trening: "Driver"

2000m Swimming [Plavanie] #38 (80x25m) @Prellenkirchen, Österreich
    after  1275m: 20 Push-Up [kliky]
    after  1525m: 20 Push-Up [kliky]
    after  1775m: 20 Push-Up [kliky]
so 29.07.2017 Trening: "The Choral Depths"

Part A:
Phase 1: Strength
3 Rounds:
  1: Incline 45° DB Bench Press
      Rounds: 15@14kg, 15@16kg, 15@20kg
  2: 10 Standing Upright Row with EZ [veslo stoj] @28kg

Phase 2: "FRACTURED FRAN" WOD
5 Rounds for Time (Time 13:10):
  1: 9 Thrusters @43kg
  2: 9 Pull-Ups

Phase 3: “SHIP” HERO WOD
5 Rounds For Time (Time 21:10):
  1: 7 Squat Clean @50kg
  2: 8 Burpee Box Jump @30cm

Phase 4: Afterparty
1 Round:
  12 Neutral Grip Pull Ups [neutralne zhyby]

2 Rounds:
  Cable Rope Triceps Pushdown  20@23kg, 12@27kg

1 Round:
  DB Standing Biceps Curls 16@10kg

Part B:
1500m Swimming [Plavanie] #39 (60x25m) @Prellenkirchen, Österreich
ne 30.07.2017 Trening: "The Treacherous Deep"

Part A:
Phase 1: Bodyweight WOD „Tanjin“
10 Rounds (10-9-8-7-6-5-4-3-2-1):
  1: Pull-ups
  2: Push-ups
(Time 8:10, 55 reps. of each)

Phase 2: Power WOD „The Fiend“
12 min AMRAP:
  1: 6 Deadlift @40kg
  2: 6 Hang Cleans @40kg
  3: 6 Push Press @40kg
(Total: 8 Rounds, 48 reps. of each)

Phase 3: Power Death WOD
4 Rounds:
  1: 1 Clean & Jerk @60kg
  2: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @15kg
      & 16m Low Bar Prowler Push [nizky prowler push] @15kg

Part B:
500m Swimming [Plavanie] #40 (20x25m) @Prellenkirchen, Österreich
po 31.07.2017 Trening: "Nuqer"

250m Swimming [Plavanie] #41 (10x25m) @Prellenkirchen, Österreich