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 |