OKTOBER 2017 TRENING
ne 01.10.2017 Rest (Podersdorf am See, Österreich)


Trening: "Ghostly Essence"

1200m Swimming [Plavanie] #70 (48x25m) @Bratislava-Petržalka, Slovakia
po 02.10.2017 Trening: NY2017 W3D4 „Reversed Earth“

Phase 1: Warmup
10min Easy Run (Distance 1.63km, A.Speed 9.78km/h, 136Cal)

Phase 2: Conditioning I
1 Round:
  5 Power Clean @20kg

6 Rounds (Time 10:33):
  1: 5 Power Clean @40kg
  2: 5 Push Press @40kg
  3: 15 Push-Up

Phase 3: Conditioning II
4 Rounds (Interval 2min/30s):
  1: Seated low cable row [veslovanie v sede] @23kg  52,58,66,72 (Total: 248)
  2: Burpees                                                                       26,27,29,29 (Total: 111)
     (Total reps: 359)
ut 03.10.2017 Trening: NY2017 W3D5 „Invulnerability“

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

Phase 2: Weightlifting
6 Rounds (Time 15min):
  1 Power Clean + 3 Split Jerk @8
  Rest 2min
      Rounds: @40kg, @50kg, @60kg, @65kg, @65kg, @60kg

Phase 3: Strength
3 Rounds (Time 6:30):
  5 Front Squat from Clean 80%RM @70kg, Rest 120s

Phase 4: Conditioning
4 Rounds (Time 11:00):
  1: 30 DB Thrusters @2x9kg
  2: 60 Single Unders

1 Round:
  10 Pull-Up

Part B:
550m Swimming [Plavanie] #71 (22x25m) @Bratislava-Petržalka, Slovakia
st 04.10.2017 Trening: Crossfit s Jindrom "Lightning Speed" @CrossFit Bratislava

Phase 1: Primer
2 Rounds:
  1: 200m Run
  2: 6/6 Alternate KB Deadlift @12kg
  3: 6/6 Alternate KB Swing @12kg
  4: 6/6 Alternate KB Squat @12kg
 
Phase 2: Conditioning WOD04102017
5 Rounds - EMOM (10 min):
  odd min: 4 Pullups + 8 Pushups + 12 Air Squats 
  even min: 6 Alternating DB snatch @15kg + 4 Burpee Box Jump 24"
 
2 min Rest

4 Rounds - EMOM (8 min):
  odd min: 5 Pullups + 10 Pushups + 15 Air Squats
  even min: 8 Alternating DB snatch @15kg + 4 Burpee Box Jump 24"

2 min Rest

3 Rounds - EMOM (6 min):
  odd min: 6 Pullups + 12 Pushups + 18 Air Squats
  even min: 10 Alternating DB snatch @15kg + 2 Burpee Box Jump 24"
št 05.10.2017 Illness - flu
pi 06.10.2017 Illness - flu
so 07.10.2017 Illness - flu
ne 08.10.2017 Illness - flu
po 09.10.2017 Illness - flu
ut 10.10.2017 Illness - flu
st 11.10.2017 Trening: Hiking "Spitzerberg 302m"

  Route: Prellenkirchen (AT) - Spitzerberg 302m - Prellenkirchen (AT)
  Distance 5.76 km, Walk time 1:24:00, Total time: 1:44:35, A.Walk Speed: 4.1 km/h, Ascent: 169 m, 350 Cal, Temperature: 20,0°
št 12.10.2017 Illness - flu
pi 13.10.2017 Illness - flu
so 14.10.2017 Trening: NY2017 W4D1 „Serenity“

Part A: Hiking "Hundsheimer Berg 481m"
  Route: Hundsheim (AT) - Hundsheimer Berg 481m - Hundsheim (AT)
  Distance 8.33 km, Walk time 2:12:10, Total time: 3:16:24, A.Walk Speed: 3.8 km/h, Ascent: 384 m, 489 Cal, Temperature: 18,9°


Part B:
Phase 1: Warmup
5min Easy Run (860m, A.Speed: 10.32km/h, 74Cal)

5 Rounds (Time 5:26):
  1: 10 Shoulder dislocate w/ stick
  2: 10 OH Lunges w/ stick

3 Rounds (Time: 6:15):
  10-8-6 BTN Strict Press w/ weight buildup
      Rounds: 10@40kg, 8@50kg, 6@55kg

Phase 2: Weightlifting
4 Rounds (Time 8:15):
  2 Clean & Jerk, weight: W3D1 last double +2,5%, Rest 120s
      Rounds: 2@50kg, 2@60kg, 2@60kg, 2@60kg

Phase 3: Strength
5 Rounds (Time 12:00):
  6 Front Squat from Clean, @60kg, Rest 120s

Phase 4: Conditioning
3 Rounds (Interval 60s/120s):
  1: Quarter Jump Squat @40kg  33,33,30
  2: Burpees                   16,18,20

Phase 5: After Party
2 Rounds:
  Cable Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 20@18kg, 16@23kg

2 Rounds:
  Pull-Ups   12,10
ne 15.10.2017 Trening: NY2017 W4D2 „Frozen Blood“

Phase 1: Warmup
AMRAP 6min:
  1: 5 Burpees
  2: 20 Single Unders
  3: 20s L-sit hold
      (Total: 5 Rounds)

Phase 2: Strength
10 Rounds - EMOM (10min):
  1: 1 Power Clean 80%RM @60kg
  2: 5 Deadlift, same weight as for Power Clean
  3: T2B (6,6,4,4,3,3,3,3,3,3)

Phase 3: Conditioning
3 Rounds (30-20-10):
  1: Air Squats
  2: Push-Ups
  3: Burpees
  4: Lunges
  5: Sit-Ups
Buy Out: 120 Single Unders
      (Time: 18:55)

Phase 4: After Party
  10 Pull-Up
po 16.10.2017 Trening: NY2017 W4D3 „Enhanced Luck“

Phase 1: Warmup
7 Rounds (Time 8:28):
  1: 20 Single Unders
  2: 10 Burpees

Phase 2: Weightlifting
5 Rounds (Time 9:20):
  3x Power Snatch + OHS @8 @40kg, hold OHS bottom position 2s, Rest 120s

Phase 3: Strength
4 Rounds (Time 7:25):
  4 Push Press from Clean @8, Rest 90s
      Rounds: @60kg, @60kg, @65kg, @65kg

Phase 4: Conditioning
5 Rounds - Every 60s:
  1. min: 5/5 KB Snatch @16kg
  2. min: Bike 80%
  3. min: 5 C2B + 5 Pull Strict

Strečink
ut 17.10.2017 Rest day
st 18.10.2017 Trening: NY2017 W4D4 „Vial of Swiftness“

Phase 1: Warmup
6min Run (Distance: 1.07km, A.Speed: 10.70km/h, 92Cal)
4min Seated low cable row [veslovanie v sede] @23kg (123x)

Phase 2: Strength
4 Rounds (Time 9:55):
  1: 6/6 Reverse Lunges @2x8kg, Rest 120
  2 Chase by: 60S Plank
          Note: V prestávke medzi sériami vykonaj Plank.

Phase 3: Conditioning
AMRAP 12min (3-6-9-12-15-18-3):
  1: KB Thruster @16kg    (Total:66)
  2: Bent-over Row @50kg  (Total:63)

Phase 4: Afterparty
  10min Farmers Walk @2xKB24kg (Distance: 412m)

  10 Pull-Up
št 19.10.2017 Trening: NY2017 W4D5 „Invulnerable“

Phase 1: Warmup
50 Burpees (Time 3:56)

Phase 2: Weightlifting
1 Round:
  10 Power Clean

5 Rounds (Time 15:10):
  1: 3 Squat Clean, 70%RM
      Rounds: @40kg, @60kg, @60kg, @65kg, @65kg
  2 Chase by: 10 Dips

Phase 3: Strength
20 Rounds - Every 40s:
  Max 6 Pull-Ups
      Rounds: 6,6,6,6,6,4,5,5,4,4,4,5,4,3,4,4,3,4,4,6 (Total:93)

Phase 4: Conditioning
5 Rounds (Interval 40s/80s):
  1: Seated low cable row [veslovanie v sede] @23kg
      Rounds: 24@23kg, 24@27kg, 25@32kg, 25@36kg, 26@41kg
  2: Bike
      Rounds: each round 700m, 20Cal

Phase 5: Strength
  Incline Dumbell Bench Press
      Rounds: 15° 16@22kg, 12@28kg
pi 20.10.2017 Trening: NY2017 W5D1 „Transcendence“

Phase 1: Warmup
5min Easy Run (Distance: 1.02km, A.Speed: 12.24km/h, 85Cal)
10min Snatch Warmup (20 shoulder dislocate | squat snatch 8@20kg | snatch pull 10@25kg | snatch weight buildup 6@25kg, 3@40kg)

Phase 2: Weightlifting
11 Rounds - Every 30s:
  1 Snatch 60%RM @45kg

4 Rounds:
  1 Snatch @50kg

Phase 3: Strength
4 Rounds (Time 10:40):
  3 Back Squat, 80%RM, Rest 3 min
      Rounds: @70kg, @100kg, @100kg, @100kg
  Chase by: 10 T2B
      Rounds: 5,  10,  10,  10
      Note: Ak je špecifikovaný Chase by tak ho vykonaj v rámci restu hlavného cviku. V tomto prípade počas 3 minútovej prestávky medzi sériami - 10 T2B.

Phase 4: Conditioning
3 Rounds - Every 1min (Total 12min):
  1. min: Seated low cable row [veslovanie v sede]
          Rounds: 30@41kg, 30@32kg, 30@32kg
  2. min: 10 Burpees
  3. min: Bike
  4. min: 10 Burpees

Phase 5: After Party
2 Rounds:
  1: Triceps push-down with cable [Tric T kladka zhora]
      Rounds: 15@50kg, 15@50kg
  2: Standing Biceps Cable Curl [spodná T kladka]
      Rounds: 10@36kg, 10@50kg
so 21.10.2017 Rest day (Parndorf, Österreich)
ne 22.10.2017 NY2017 W5D2 „Rejuvenation“

Phase 1: Primer
  10min Bike
  15 Shoulder dislocate w/ stick

Phase 2: Weightlifting
7 Rounds (Time 11:00):
  Clean & Jerk, 70%RM,  Rest 120s
      Rounds: 2@40kg, 2@40kg, 2@60kg, 1@65kg, 1@65kg, 1@65kg, 1@65kg

Phase 3: Strength
AMRAP 10min:
  1: 10 Incline 15° DB Bench Press @20kg
  2: 10 Air Squat
      (Total: 10 Rounds - 100/100)

Phase 4: Conditioning
6 Rounds:
  1: 5/5 KB Snatch @16kg
  2: 10 Pull-up
  3: 5/5 KB Clean&Push Press @16kg
  4: 10 Push up
po 23.10.2017 Trening: NY2017 W5D3 „Mageblood“

Phase 1: Warmup
  6min Run (Distance: 1.19km, A.Speed: 11.90km/h, 100Cal)

  4min Seated low cable row [veslovanie v sede] @23kg
      first 2min: 63@27kg, last 2min: 63@23kg

Phase 2: Strength
10 Rounds (Time 16:42):
  1: 10 Air Squats
  2: 10 Burpees
  3: 5 Pull-Up

6 Rounds (Time 16:11):
  1: Deadlift 85%RM, Rest 120s
      Rounds: 4@60kg, 2@100kg, 2@120kg, 2@120kg, 2@120kg, 2@120kg
  2 Chase by: 3 Bench Press @BW
      Rounds: @70kg, @80kg, @80kg, @80kg, @80kg, @80kg

Phase 3: Conditioning
  12min Bike

Strečink
ut 24.10.2017 Relocation of the furniture, Bratislava (SVK)
st 25.10.2017 Trening: NY2017 W5D4 „Blossoms“

Phase 1: Primer
  50 Burpees to target @15cm (Time 4:06)

Phase 2: Strength
5 Rounds:
  1: Power Snatch + Squat Snatch 75%Rm @40kg
  2 (Rest 2min): 10 Pull-Ups

Phase 3: Conditioning
2 Rounds:
  3 Back Squat @80kg

Every 10s until you die:
  1 Back Squat 70%RM @80kg
      (13 reps)
      Note: Na každých 10 sekúnd vykonáš drep so 70%RM. Činka sa počas celého testu nepoloží. Ideš pokiaľ vládzeš. Súčasne si pozoruj čo Ti začne robiť problémy ako prvé, druhé atď.

Phase 4: Afterparty
5 Rounds (Time 13:30):
  1: 10 Biceps Curls @30kg
  2: 10 Weighted Dips @10kg
  Buy Out: 300s FLR (Time 7:00)

1 Round:
  30s L-Sit hold
št 26.10.2017 Trening: NY2017 W5D5 „Eternal Sleep“

Phase 1: Primer
1 Round:
  1: 3min Air Squats         (86)
  2: 3min Push-Up            (60)
  3: 3min Single Unders   (305)

Phase 2: Strength
6 Rounds (Time 16:15):
  1: 5 Push Press 75%RM, hold top position 2s, slow eccentric 2-3s
      Rounds: @40kg, @50kg, @55kg, @55kg, @55kg, @55kg
  2 (Rest 120s): 6 Chin-Up

Phase 3: Conditioning
1 Round (Total 19min):
  1: 4min Seated low cable row [veslovanie v sede] @23kg (120)
      4min Rest                                      4:00   -    8:00
  2: 3min Bike                                      8:00   -    11:00
      3min Rest                                     11:00   -    14:00
  3: 2min Box Jump Over @50cm    14:00   -    16:00 (30)
      2min Rest                                     16:00   -    18:00
  4: 1min Burpees                              18:00   -    19:00 (21)
pi 27.10.2017 Trening: NY2017 W6D1 „Ghostly Essence“

Phase 1: Warmup
AMRAP 10min:
  1: 10 Jumping Jack
  2: 10 Air Squat
  3: 10 Seal Jack
  4: 10 Mountain Climber
      (Total: 11 Rounds + 10 reps.)

Phase 2: Weightlifting
10 Rounds - Every 30s:
  3 TnG Snatch @40kg
      Note: Pre elitných atlétov odporúčam ísť Squat Snatch!

Phase 3: Strength
4 Rounds (Time 12:20):
  1: 3 Back Squat 85%RM, Rest 3 min
      Rounds: 3@70kg, 3@100kg, 3@100kg, 3@100kg
  2 Chase by: 10-12 T2B
      Rounds: 10,  10,  10,  12

Phase 4: Conditioning
7 Rounds - EMOM 14min:
  1. min: Alternate Row and Bike
      Rounds: 30r@27kg, b, 30r@27kg, b, 30r@27kg, b, 35r@27kg
  2. min: 15 Burpees

Phase 5: Afterparty
2 Rounds:
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 8@86kg, 15@64kg 
  2: Standing Biceps Cable Curl [spodná T kladka]
      Rounds: 6@68kg, 12@46kg
so 28.10.2017 Trening: "The Solar Sea"

Phase 1: Primer
  8min Bike, Distance: 4km, Level: 12, A.Speed: 30km/h, 89Cal, 126AHR

Phase 2: Strength I
4 Rounds:
  1: Incline Dumbell Bench Press
      Rounds: 30° 12@22kg,  15° 12@26kg,  30° 12@24kg,  15° 12@28kg
  2: Mid Row
      Rounds: 15@50kg,  15@64kg,  12@68kg,  12@68kg

Phase 3: Strength II
2 Rounds:
  1: 10 Barbell Bench Press @75kg
  2: 8 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]

Phase 4: Strength III
3 Rounds:
  1: Alternating DB Upright Rows [veslo stoj] @15kg
      Rounds: 8/8, 10/10, 10/10
  2: 10 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @15kg

Phase 5: Afterparty
2 Rounds:
  1: Standing Biceps Barbell Curl
      Rounds: 12@20kg,  7@30kg+5@20kg
  2: 12 Parallel bar dips w/ Weight-Vest

2 Rounds:
  Pull-Up w/ Weight-Vest   5, 4
ne 29.10.2017 Trening: NY2017 W6D2 „Insomnia“

Part A: Hiking "Königswarte 344m"
  Route: Berg (AT) - Königswarte 344m - Berg (AT)
  Distance 5.57 km, Walk time 1:25:52, Total time: 2:00:45, A.Walk Speed: 3.9 km/h, Ascent: 386 m, 330 Cal, Temperature: 12,8°


Part B:
Phase 1: Primer
8min Bike

4min Seated low cable row [veslovanie v sede]
      Rounds: 40@32kg + 20@27kg + 40@23kg

Phase 2: Weightlifting
4 Rounds (Time 7:00):
  2 Clean & Jerk 75%RM, Rest 120s
      Rounds: 2@40kg, 2@50kg, 2@55kg, 2@60kg

Phase 3: Strength
8 Rounds (Time 9:25):
  10 Plyo/In-Depth Push-ups @13cm, Rest 60s
      Note: Plyo kľuky - 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.

Phase 4: Conditioning
5 Rounds:
  1: 6 Weighted Pull-ups @20kg
  2: 20 DB Thrusters @2x9kg

Phase 5: Afterparty
  35s L-Sit hold
po 30.10.2017 Trening: NY2017 W6D3 „Resistance“

Phase 1: Warmup
AMRAP 10min:
  1: 10m Bear Crawl
  2: 10 KB Swing @16kg
  3: 10m Side Bear Crawl
  4: 20 Single Unders
      (Total: 5 Rounds)

Phase 2: Strength
15 Rounds - Every 20s:
  3 Box Jump @50cm

Phase 3: Conditioning
AMRAP 12min:
  1: 20 OH Walking Lunges @20kg
  2: 20 Sit-ups
      Note: Nastav si tempo, ktoré udržíš viac menej bez väčších prestávok počas celej doby
      (Total: 6 Rounds + 10 reps. = 130L, 120SU)

Phase 4: Afterparty
4 Rounds (Time 7:20):
  1: 20m Prowler Push @55kg
  2: 5 Burpee

1 Round:
  10 Pull-Up
ut 31.10.2017 Trening: NY2017 W6D4 „Lost Soul“

Phase 1: Warmup
1 Round (Time 6:54):
  50 Burpee Box Jump @50cm

Phase 2: Strength
6 Rounds (Time 16:45):
  2 Deadlift 90%RM, Rest 3min
      Rounds: 6@60kg, 6@60kg, 5@100kg, 2@130kg, 2@135kg, 2@135kg

Phase 3: Conditioning
3 Rounds (17min):
  1: 2min Seated low cable row [veslovanie v sede] 66@32kg, 66@32kg, 55@32kg
  2: 2min Bike
  3: 1min Leg Raise on Parallel Bars [Dvih noh na bradlach] 25, 25, 25
     After each round: 1min Rest

Phase 4: Afterparty
1 Round:
  1: 10 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
  2: 16 Standing Lat Pushdown [sťahovanie T kladky chrbát] @36kg