SEPTEMBER 2017 TRENING
pi 01.09.2017 Trening: "Thunder Shot"

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

2 Rounds:
  20 Goblet Squats @16kg

Part B:
1150m Swimming [Plavanie] #62 (46x25m) @Prellenkirchen, Österreich
so 02.09.2017 Trening: "Lightning Flash"

Phase 1: The Scaled WOD
2 Rounds for Time:
1: 30 Air Squats
2: 15 Front Squats @40kg
3: 30 KB Swings @16kg
4: 15 Deadlifts @40kg
5: 30 Box Jumps @50cm
6: 15 Push Press @40kg
7: 210m Sandbag walk @40kg
         Time after Round 1: 12:26
         2 min Rest between Rounds
         Time after Round 2: 28:50

Phase 2: Strength
3 Rounds:
  1: Incline 15° DB Bench Press
          Rounds: 15@24kg, 12@26kg, 12@30kg
  2: 10 Neutral Grip Pull Ups [neutralne zhyby]

Phase 3: Abdominal Cooldown
1 Round:
  1: 30 Crunches [Priame skracovacky]
  2: 30 Scissors [Vertical strihy]
  3: 30 Heel touches [Vytacanie k pate]
  4: 120s Hold Plank
ne 03.09.2017 Trening: "Knockout"

Phase 1: Warm-Up
1 Round:
  1: 15 Shoulder dislocate w/ stick
  2: 10 Deadlift @50kg

Phase 2: WOD
5 Rounds (Time 7:40):
  1: 100-80-60-40-20 Single unders
  2: 10-8-6-4-2 Thrusters @50kg

Phase 3: Oslo WOD
10 Rounds (Each 2 min for 20 min):
  1: 30m Prowler push @35kg
  2: Squat clean @60kg (4,4,3,3,2,3,3,3,3,5 = 33)

Phase 4: Arms
3 Rounds:
  1: Triceps push-down with cable [Tric T kladka zhora]
      Rounds: 20@36kg, 15@46kg, 15@50kg
  2: Standing Biceps Overhead Cable Curl
      Rounds: 10@23kg, 8@27kg, 6@27kg + 8@18kg
po 04.09.2017 Trening: "Triple Cross"

Phase 1: Anderson WOD
AMRAP in 20 minutes:
  1: 5 Burpees
  2: 10 Push-ups
  3: 15 Sit-ups
  4: 20 Air Squats
(Total: 11 Rounds + 18 reps = 60B, 120PU, 168SU, 220AS)

Phase 2: Love Nugget
For Time (10:53):
  1: 100m Sprint                                                      (time after: 0:32)
  2: 100m Prowler push @110kg                          (time after: 6:55)
  3: 100m Farmer's carry @35kg in each hand   (time after: 10:13)
  4: 100m Sprint                                                      (time after: 10:53)

Phase 3: Afterparty
2 Rounds:
  1: Incline 15° DB Bench Press
          Rounds: 20@20kg, 16@22kg
  2: 10 Neutral Grip Pull Ups [neutralne zhyby]
ut 05.09.2017 Trening: STRONGMAN #6 s Aďom "Yellow Phantom"

Phase 1: Warm-Up
1 Round:
  1000m Run (Time 5:42, A.Speed: 10.53 km/h, 86 Cal)
2 Rounds:
  10 Pull-Up

Phase 2: Strongman
3 Rounds:
  1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom]
       & 16m Low Bar Prowler Push [nizky prowler push]
                                                                        @20kg, @25kg, @30kg
  2: Side to Side Push Ups w/Bosu Ball              21,       19,     19
  3: Sledgehammer Tire strikes                           25,       25,     12+12
  4: Kettlebell Goblet Farmer Walk @24kg    40m,    40m,    40m
  5: Ball Plank Roll-Up                                          10,       12,     10

Strečink
st 06.09.2017 Rest day
št 07.09.2017 Trening: "Star Drop"

Phase 1: Warm-Up
1200m Incline Run (Time: 7:47, 3% Incline, 37m Climbed, A.Speed: 9.25 km/h, 114 Cal)

Phase 2: Strength
3 Rounds:
  1: Incline 30° DB Bench Press                        20@12kg, 15@22kg, 10@26kg
  2: Neutral Grip Pull Ups [neutralne hyby]   10, 7, 10

Phase 3: Shoulders
3 Rounds:
  1: 16 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @10kg
  2: 10 Alternating DB Upright Rows [veslo stoj] @14kg

Phase 4: Shoulders & Back
3 Rounds:
  1: Strict Press     12@30kg, 12@30kg, 5@50kg + 7@30kg
  2: Pull-Ups          5, 5, 7

Phase 5: Arms
3 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 16@50kg, 13@64kg, 8@77kg
  2: Standing Biceps Cable Curl [spodná T kladka]
      Rounds: 15@36kg, 12@41kg, 8@46kg

Phase 6: Abdominal Cooldown
4 Rounds (Tabata Interval 20s/10s):
  1: Crunches [Priame skracovacky]    16, 14, 12, 12 (Total: 54)
  2: Scissors [Vertical strihy]                19, 16, 17, 16 (Total: 68)
pi 08.09.2017 Rest day (Terchová)
so 09.09.2017 SPARTAN BEAST - Kubínska hoľa,  S l o v a k i a

Name: BALINT Viktor      Born: 1978     Cat: OM
City: BRATISLAVA
BIB: 8053                          Wave/Start Time: 9:45
Time: 01:36:14,   02:02:31,   03:10:08,   03:59:12,   04:39:26
VÝSLEDKY/RESULTS:
      Všetci/Overall:          723 (of 1789)
      OPEN Muži/Men:     453 (of 1163)
      Overall Muži/Men:   635 (of 1403)

Duration: 20.02 km            Time: 04:39:26
Tempo: 11:29 min/km      Energy: 1,668 kcal
Ascent: 1,443 m                 Descent: 1,448 m
Min Altitude: 734 m          Max Altitude: 1,388 m
Steps: 30,117                      Speed in Steps: 131 kroky/min
Max.sklon:   34.9% / -35.7%
Priem.sklon: 16.0% / -12.8%

     km   |  Tempo  |  Speed km/h
        1   |     7:23   |    8.12
        2   |   14:04   |    4.26
        3   |   19:53   |    3.02
        4   |   15:25   |    3.89
        5   |     9:38   |    6.22
        6   |     8:17   |    7.24
        7   |   13:48   |    4.35
        8   |   10:35   |    5.66
        9   |   16:15   |    3.69
     10   |   11:45   |    5.11
     11   |     7:20   |    8.18
     12   |     8:39   |    6.92
     13   |     7:55   |    7.56
     14   |     6:29   |    9.25
     15   |     5:57   |   10.07
     16   |     9:07   |    6.58
     17   |   11:50   |    5.07
     18   |   13:45   |    4.36
     19   |   18:03   |    3.32
     20   |   13:06   |    4.58
     21   |     6:54   |    8.68
ne 10.09.2017 Trening: "Daemon Manor"

Part A: Workout
2 Rounds:
  1: 10 Pull-Ups
  2: 15 Parallel bar dips

Part B:
1000m Swimming [Plavanie] #63 (40x25m) @Bratislava-Petržalka, Slovakia
po 11.09.2017 Trening: "Release Of Bubbles"

1000m Swimming [Plavanie] #64 (40x25m) @Bratislava-Petržalka, Slovakia
ut 12.09.2017 Trening: "The Hellhounds"

Phase 1: Strength I
5 Rounds:
  1: Incline 15° DB Bench Press
          Rounds: 15@22kg, 15@26kg, 10@30kg, 10@34kg, 12@28kg
  2: Pull-Ups     6,   8w,   10n,   7,   10n
          w:  Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
          n:  Neutral Grip Pull Ups [neutralne zhyby]

Phase 2: Strength II
3 Rounds:
  1: Deadlift           10@40kg, 10@50kg, 10@60kg
  2: Power Clean     5@40kg,   5@50kg,   5@60kg

4 Rounds:
  1 Clean & Jerk @60kg

Phase 3: Strength III
3 Rounds:
  1: Strict Press    10@40kg, 6@50kg, 7@50kg
  2: 10 Toes-to-Bar

2 Rounds:
  1: Standing Barbell Biceps curls  12@20kg, 8@20kg
  2: Parallel bar dips                        12, 15

1 Round:
  1: 30 Crunches [Priame skracovacky]
  2: 30 Scissors [Vertical strihy]
  3: 10 Heel touches [Vytacanie k pate]
st 13.09.2017 Trening: NY2017 W1D1 "The Black Angels"

Phase 1: Warmup
10 Rounds (Time 13:40):
  1: 10-9-8-7-6-5-4-3-2-1 Shuttle Run @2x10m
  2:  1-2-3-4-5-6-7-8-9-10 KB Swing @20kg

Phase 2: Weightlifting
5 Rounds (Time 13:40):
  5 Clean & Jerk @50kg, Rest 2-3 min
      Note: Päť opakovaní je väčší objem, preto si hmotnosť na činke zvoľ s rezervou 3-4 opakovania. Hlavný dôraz na správnu mechaniku práce nôh a spoločný okamih padnutia pod a zalokovania činky nad hlavou. Podrž finálnu podobu jerku aspoň 2s.

Phase 3: Strength
5 Rounds (Time 11:00):
  3 Front Squat 85%RM, Rest 2-3 min
      Rounds: 3@50kg, 3@60kg, 3@80kg, 3@80kg, 3@80kg

Phase 4: Conditioning
5 Rounds (2 min work):
  1: 20 Burpees
  2: Max Reps DB Thrusters @2x9kg  (13,13,13,13,13)
  3 min Rest
      Note: Cieľom je ziskáť čo najviac času na Thrustre. Začni približne na 90% rýchlosti ako vieš robiť angličáky a následne v každom ďalšom kole skús svoje skóre prekonať.
      (Total Score: 65)

Phase 5: Afterparty
2 Rounds:
  1: 12 Neutral Grip Pull Ups [neutralne zhyby]
  2: 12 Parallel bar dips @12kg
št 14.09.2017 Trening: NY2017 W1D2 „Dimension Door“

Phase 1: Warmup
4 Rounds (Time 14:45):
  1: 2min Burpees      24,28,27,27 (Total:106)
  2: 10 Shoulder dislocate
  3: 10 OHS w/ stick

Phase 2: Weightlifting
3 Rounds (Time 5:30):
  3 Power Snatch 75%RM  3@40kg, 3@40kg, 3@45kg
  Rest 120s between rounds

3 Rounds (Time 14:00 after phase2):
  3 Power Clean 75%RM @60kg
  Rest 120s between rounds
      Note: Prestávka 2 min. Cieľom je rýchlosť, mechanika a správny zvuk činky - to cvaknutie.

Phase 3: Strength
EMOM 10min:
  Max 10 Pull-Up
      Note: Objem je 10 opakovaní. Začni s rezervou, budeme v každom ťýždni pridávať smerom k mechanicky ťažšiemu zhybu.
      Rounds: 10,10,10,6,7,7,6,6,7,7 (Total:76)

Phase 4: Conditioning
AMRAP 7min:
  1: 3-6-9-12… Thruster @40kg
  2: 10 Burpee
      Note: Thruster ideš v rebríkovom systéme a každé kolo uzavrieš 10 Burpees.
  (Rounds: 3/10, 6/10, 9/10, 12/6 - Total: 30T/36B)
pi 15.09.2017 Trening: NY2017 W1D3 „Fae Walk“

Part A:
Phase 1: Warmup
AMRAP 10min:
  1: 5 Burpees
  2: 10 Jumping Jack
  3: 10 Box Step-up knee-up
  4: 10/10 Mountain Climber
  (Total: 7 Rounds + 5 reps.,    40B, 70 JJ/BJ/MC)

Phase 2: Gymnastic
Accumulate 10min:
  1 Wall Walk + 3-5s HS Hold + 5 Push-Up @8
      Note: Po dobu 10 minút praktizuj nasledovný gymnastický komplex.
  (Total: 12 Rounds)

Phase 3: Conditioning
10 Rounds (Time 15:18):
  1: 5 Strict Push-up
  2: 10 OH Lunges @20kg
  3: 15 Sit-up

Phase 4: Afterparty
1 Round:
  1: 12 Pull-Up
  2: 12 Barbell Biceps curls @20kg
  3: 16 Parallel bar dips

Part B:
1600m Swimming [Plavanie] #65 (64x25m) @Bratislava-Petržalka, Slovakia
so 16.09.2017 Trening: NY2017 W1D4 „Dark Horse“

Phase 1:
41 minutes:                             work times       | #      tempo/min:
  6 min Burpees, 6 min Rest   ( 0 -  6 min)      | 69     (11,5)
  5 min Burpees, 5 min Rest   (12 - 17 min)   | 60     (12)
  4 min Burpees, 4 min Rest   (22 - 26 min)   | 52     (13)
  3 min Burpees, 3 min Rest   (30 - 33 min)   | 40     (13,3)
  2 min Burpees, 2 min Rest   (36 - 38 min)   | 31     (15,5)
  1 min Burpees                        (40 - 41 min)   | 23     (23)
(Total: 275 Burpees)

Phase 2: Strength
2 Rounds:
  1: Incline 15° DB Bench Press     12@26kg, 12@30kg
  2: Neutral Grip Pull Ups [neutralne zhyby]  10,12

2 Rounds:
  Cable Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 12@27kg, 10@32kg

1 Round:
  Triceps pushdown with cable [Y kladka] 20@50kg

Part B:
1200m Swimming [Plavanie] #66 (48x25m) @Bratislava-Petržalka, Slovakia
ne 17.09.2017 Trening: STRONGMAN #7 "Tripskip" s Martinom Trebatickým

Phase 1: Warm-Up
3 Rounds:
  Pull-Up  10, 7, 7

Phase 2: Strongman
5 Rounds (Interval 30s/15s):
  1: 22m/22m One Arm Overhead KB Walk @16kg
  2: 12 Kettlebell Reverse Lunge @2x12kg
  3: 13 Side to Side Push Ups w/Bosu Ball
  4: 10 TRX Pull-Ups
  5: Plank at BOSU
  6: 16m Prowler Rope Pulling [pritahovanie prowlera lanom]
       & 16m Low Bar Prowler Push [nizky prowler push]
          @25kg, @35kg, @25kg, @25kg, @40kg

Phase 3: Afterparty
1 Round:
  1: 16 Standing Biceps Barbell Curl @20kg
  2: Triceps pushdown with cable  10@41kg + 10@27kg
po 18.09.2017 Rest day
ut 19.09.2017 Trening: NY2017 W1D5 „Flutter“

Phase 1: Warmup
10 Rounds (Time 25:00):
  1: 20m Easy Run
  2: 20m Walking Lunges
  3: 20m Bear Crawl

Phase 2: Weightlifting
5 Rounds (Time 9:45):
  3 Hang Squat Snatch 75% @40kg, hold 1s bottom position, hold 1s top position, Rest 120s

Phase 3: Strength
7 Rounds:
  5,5,3,3,2,1,1 Deadlift @7-9
      Note: 155kg max
      Rounds: 5@80kg, 5@100kg, 3@110kg, 3@130kg, 2@140kg, 1@160kg*, 1@160kg
      {* NEW PB}

Phase 4: Conditioning
10 Rounds EMOM:
  1: 2 Snatch 70%RM @40kg
  2: 10 Box Jump @30cm

Phase 5: Afterparty
1 Round:
  12 Pull-Up
st 20.09.2017 Trening: NY2017 W2D1 „Misery“

Phase 1: Warmup
AMRAP 10min:
  1: 2x10m Shuttle Run
  2: 20 Jumping Jack
  3: 2x10m Shuttle Run
  4: 20 Moutain climber
(Total: 11 Rounds)

Phase 2: Weightlifting
5 Rounds:
  3 Clean & Jerk
      Rounds: 3@40kg, 3@50kg, 3@55kg, 3@55kg, 3@55kg

Phase 3: Conditioning
3 Rounds (Interval 30s/60s):
  1: Power Clean @50kg          7,     7,     7
  2: Push Press @50kg           10,   11,   10
  3: Burpees                             10,   12,   11
  4: Push Press @50kg           11,   10,   10
  5: Power Clean @50kg           6,     8,     8
(Total: 43-PC, 62-PP, 33-B = 138 reps)
št 21.09.2017 Trening: NY2017 W2D2 „Arachnid Venom“

Phase 1: Warmup
AMRAP 10min (11 Rounds):
  1: 10 Jumping Jack
  2: 10 Mountain Climber
  3: 10 Seal Jack
  4: 10 Lunges

Phase 2: Weightlifting
4 Rounds (Time 9:30):
  3 Hang Power Snatch w/ 2s hold above knee, Rest 120s
      Rounds: 3@40kg, 3@40kg, 3@40kg, 3@45kg
      Note: V začiatočnej polohe je činka tesne nad kolenami, vykonaj výdrž 2s a potom Power Snatch.

Phase 3: Conditioning
EMOM 10min:
  Max 10 Pull-up
      Rounds: 10,10,10,10,7,7,7,7,6,10 (Total:84)

Rest 5 min

5 Rounds (Time 10:20):
  1: 20 Sit-Ups
  2: 10 Push-Ups
  3: 10 Dips

Phase 4: Afterparty
3 Rounds:
  Standing Biceps Barbell Curl 20@20kg, 6@30kg, 6@30kg

1 Round:
  Standing DB Biceps Hammer Curl 15@6kg
pi 22.09.2017 Trening: NY2017 W2D3 „Rose Petals“

Phase 1: Warmup
  2000m Run (Time 11:23, A.Speed 10.54km/h, 170Cal)

  2 Rounds:
    Incline 15° DB Bench Press  16@22kg, 15@26kg

Phase 2: Weightlifting
8 Rounds (Time 28min):
  Power Clean (80%RM @65kg)
      Rounds: 5@40kg, 3@50kg, 3@60kg, 3@65kg, 3@65kg, 1@70kg, 1@80kg*, 1@80kg
      {*: PB}

Phase 3: Strength
4 Rounds:
  Back Squat, Tempo:312, Rest 120s
      Note: Tempo pôjdeš 3s dole, 1s výdrž v dolnej pozícii a 2s hore.
      Rounds: 10@50kg, 6@70kg, 6@80kg, 6@90kg

Phase 4: Conditioning
20 Rounds - Every 40s (Total time 13:20):
  1: 10 DB Thrusters @2x9kg
  2: Max Burpees
      Note: V rámci 40s ideš Thrustre a Burpees. Tvoje skóre je celkový počet Burpees.
      Rounds: 4,2,0,1,1,1,0,2,1,1,1,1,1,1,1,2,0,1,1,4 (Total:26)

Phase 5: Afterparty
1 Round:
  1: 10 Pull-Up
  2: 15 Standing DB Biceps Curls @9kg

5 Rounds (Interval 20s/10s):
  1: Crunches w/ Plate @20kg              8,6,5,5,5
  2: Heel touches [Vytacanie k pate]    9,9,9,9,9
so 23.09.2017 Trening: NY2017 W2D4 „Agony“

Phase 1: Primer
3 Rounds (Interval 2min/10s):
  1: Air Squats       65,   63,   61     (Total: 189)
  2: Easy Run       350, 380, 380     (Total: 1110m, 123Cal)
  3: Burpees           24,   24,   25     (Total: 73)

Phase 2: Strength
6 Rounds (Time 13:20):
  Bent-over Row @BW, Rest 120s
      Rounds: 10@40kg, 5@70kg, 5@70kg, 5@70kg, 5@70kg, 5@70kg

1 Round:
 10 Bench Press @50kg

5 Rounds (Time 30min):
  1: 10 Bench Press BW @80kg
  2: 10 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
       Rest 120s between rounds

Phase 3: Conditionig
4 Rounds (Time 15:42):
  1: 500m Run    (177Cal)
  2: 10 Burpees
ne 24.09.2017 Športujúce mesto 2017, Sad Janka Kráľa, Petržalka

Trening: Les Mills GRIT (JoyZone)
Duration: 30min 
po 25.09.2017 Trening: NY2017 W2D5 „Hallucination“

Part A:
Phase 1: Warmup
2500m Run (Time 15:53, 49m Climbed, A.Speed 9.44km/h, 230Cal)
     1.0km | Time 6:13 | A.Speed  9.65km/h  | Incline 0%
     2.0km | Time 6:50 | A.Speed  8.78km/h  | Incline 5%
     2.5km | Time 2:50 | A.Speed 10.59km/h | Incline 0%

5 Rounds (Time 5:35):
  1: 10 Thruster @30kg
  2: 20 Single Unders

Phase 2: Weightlifting
1 Round:
  3 Snatch @30kg

8 Rounds (Time 15:00):
  1 Snatch + 2 Snatch High Pull 85%RM @45kg
  Rest 60-120s

Phase 3: Conditioning
3 Rounds (Time 13:00):
  1: 15-10-5 OHS @40-45-50kg
  2: 15 T2B

1 Round:
  1: 10 Deadlift @50kg
  2: 10 Pull-Up

Part B:
1200m Swimming [Plavanie] #67 (48x25m) @Bratislava-Petržalka, Slovakia
ut 26.09.2017 Trening: NY2017 W3D1 „Altered Minds“

Part A:
Phase 1: Warmup
AMRAP 10min:
  1: 2x10m Shuttle Run
  2: 20 Jumping Jack
  3: 2x10m Shuttle Run
  4: 20 Moutain climber
(Total: 11 Rounds)

Phase 2: Weightlifting
8 Rounds:
  1-3 Clean & Jerk
      Rounds: 3@40kg, 3@50kg, 1@60kg, 1@60kg, 1@60kg, 1@70kg, 1@70kg, 1@70kg

1 Round:
  1 Power Clean @75kg

Phase 3: Strength
3 Rounds:
  6 Front Squat 85%RM @70kg, Rest 60-120s
      Note: Start from Clean
(Total of Phase 2+3: 22min)

Phase 4: Conditioning
2 Rounds (Interval 40s/60s):            #1   #2
  1: Burpees                                        16 | 16
  2: Box Jump @50cm                       12 | 12
  3: Quarter Jump Squat @40kg      25 | 27
  4: Box Jump @50cm                       12 | 12
  5: Burpees                                        16 | 16
  6: Rest

1 Round:
  1: 15 Barbell Biceps curls @20kg
  2: 15 Parallel bar dips
  3: 15 Cable Rope Triceps Pushdown [lano] @27kg

Part B:
1200m Swimming [Plavanie] #68 (48x25m) @Bratislava-Petržalka, Slovakia
st 27.09.2017 Trening: Crossfit s Jindrom "Lion's Strength" @CrossFit Bratislava

Phase 1: Primer
3 Rounds:
  1: 40 Single Unders
  2: 5 one KB swing @12kg
  3: 5 one KB Front Squats @12kg
  4: 5 one KB Push Press @12kg
  5: 10 Alternating front rack lunges w/KB @12kg
 
Phase 2: WOD27092017
5 Rounds - EMOM (30min):
  1.min: 16 Wallballs @6kg
  2.min: 4 double KB Cleans @2x12kg
             + 4 double KB Front Squats @2x12kg
             + 4 alternating Front rack lunges w/KB @2x12kg
             + 4 double KB Shoulder to overhead @2x12kg
  3.min: 16 Box jumps 24" @60cm
  4.min: 4 double KB Cleans @2x12kg
             + 4 double KB Front Squats @2x12kg
             + 4 alternating Front rack lunges w/KB @2x12kg
             + 4 double KB Shoulder to overhead @2x12kg
  5.min: 16 Burpees
  6.min: Rest

Phase 3: Afterparty
2 Rounds:
  10 Pull-Ups

Strecink
št 28.09.2017 Trening: GRIT Strength by Katka "Firepower"

40min GRIT Strength Les Mills Kardio tréning
@JoyZone, Petržalka
pi 29.09.2017 Trening: NY2017 W3D2 „Ghosts“

Part A:
Phase 1: Warmup
1km Run (Time 5:52, A.Speed 10.23km/h, 86Cal)

3 Rounds (Time 3min):
  1: 10 OHS w/ stick
  2: 10 Shoulder dislocate

Phase 2: Weightlifting
7 Rounds (Time 13min):
  1 Squat Snatch 80%RM + 2 OHS, Tempo: 2222
Rest 2 min
      Note: Tempo 2222 je vykonanie všetkých fáz pohybu na 2s vrátane výdrže v spodnej a hornej pozícii.
      Rounds: @30kg, @30kg, @40kg, @40kg, @40kg, @40kg, @40kg

Phase 3: Conditioning
10 Rounds - EMOM 10min:
  1: 5 Bent-over row, BW/70%BW @70kg from Deadlift
  2: 5 C2B Pull-up
     Rounds: 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 5/5, 3/3, 3/3, 3/5 (Total: 44/46)

Rest 5 min

5 Rounds (Time 14:04):
  1: 20 Burpees
  2: 60 Single Unders

2 Rounds:
  Barbell Bench Press  12@60kg, 16@60kg

Part B:
1000m Swimming [Plavanie] #69 (40x25m) @Bratislava-Petržalka, Slovakia
so 30.09.2017 Trening: NY2017 W3D3 „Lucid Dreams“

Phase 1: Warmup
1km Run (Time 5:43, A.Speed 10.50km/h, 86Cal)

10 Rounds (Time 6:30):
  1: 10 Jumping Jack
  2: 1-2-3-4-5-6-7-8-9-10 Burpees

Phase 2: Strength
5 Rounds (Time 12:00):
  1: 5 Pull-Ups
  2: 10 Dips
  3: 100 Single Unders