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 |