NOVEMBER 2017 | TRENING |
st 01.11.2017 | Hiking:
"Braunsberg 346m" Route: Hainburg an der Donau (AT) -> Braunsberg 346m -> Ruine Röthelstein -> Hainburg an der Donau (AT) Distance: 7.73 km, Walk time: 2:36:14, Total Time: 3:59:46, A.Walk speed: 3.0 km/h, Ascent: 283 m, 470 Cal, Temperature: 8.9°C Mostly Cloudy |
št 02.11.2017 | Trening: NY2017 W6D5 „The Purified“ Phase 1: Warm-Up 10 Pull-Ups Phase 2: Conditionig 14 Rounds EMOM (Total time 42min): 1: 20 Seated low cable row [veslovanie v sede] Rounds: 3R@41kg, 3R@36kg, 8R@32kg 2: Bike 3: 44m Farmers Walk @2x25kg Phase 3: Afterparty 1 Round: 1: 16 Triceps push-down with cable [Tric T kladka zhora] @50kg 2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby] |
pi 03.11.2017 | Tréning:
"Courage" Phase 1: Bench/Back 4 Rounds: 1: Barbell Bench Press 16@40kg, 12@70kg, 10@80kg, 10@80kg 2: 8 Neutral Grip Pull Ups [neutralne zhyby] 3 Rounds: 1: Incline 30° DB Bench Press 15@24kg, 10@28kg, 10@30kg 2: Alternating DB Upright Rows [veslo stoj] 12+12@14kg, 10+10@14kg, 8+8@14kg Phase 2: 3 Rounds: 1: 14 Standing Cable Crossover Rear Delt Fly [Zadne delty v stoji] @14kg 2: 10 Front Incline 30° Dumbbell Lateral Raise @5kg Phase 3: Abdominal Afterparty 5 Rounds (Tabata Interval 20s/10s): 1: Crunch Hold 2: Scissors [Vertical strihy] 3: Heel touches [Vytacanie k pate] 4: Alternating V-Ups [sklápačky jedna ruka/noha] |
so 04.11.2017 | Hiking: "Veľká Homoľa 709m" Veľká Homoľa (709m), Malé Karpaty, S l o v e n s k o Route: Zochova chata -> Veľká Homoľa 709m -> Traja jazdci -> Zochova chata Distance: 6.88 km, Time: 2:20:12, A.Walk speed: 3.5 km/h, Ascent: 335 m, 412 Cal, Temperature: 12.8°C Prevažne jasno Part B: Tréning: "Pressure" Phase 1: WEEKEND ONE-UP WOD 60 Rounds for Time: 1: 1 Pull-Up 2: 1 Toes To Bar (Total Time 15:15) Phase 2: Strong 5 Rounds (Time 14:45): 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @20kg & 16m Low Bar Prowler Push [nizky prowler push] @20kg Phase 3: Chest Afterparty 2 Rounds: 1: Cable Crossover Chest 10@32kg, 10@36kg 2: 16 Cable Rope Triceps Pushdown [lano] @27kg |
ne 05.11.2017 | Part
A: Walking: Hrad BECKOV, S l o v e n s k o Part B: Tréning: "Scraps" Phase 1: Warm-Up 5min Bike Phase 2: Legs 6 Rounds: 1: Leg Press 12@50kg, 12@50kg, 14@70kg, 14@70kg, 12@100kg, 12@100kg each 2 Round: 2: 20 Walking Lunges -, 20, -, 20, -, 20 4 Rounds: 1: Leg Extension [Predkopavanie] 10@55kg, 10@59kg, 12@50kg, 12@50kg 2: Prone Leg Curl [Zakopavanie] 10@36kg, 10@41kg, 10@36kg, 10@36kg Phase 3: Back 2 Rounds: 1: Lat Pull-down [Stahovanie kladky pred hlavu v sede] 14@55kg, 6@64kg 2: 5 Wide Neutral Grip Pull Ups [široké neutrálne zhyby] Phase 4: Cooldown 100 Air Squats (Time 3:05) |
po 06.11.2017 | Tréning: "Golf" Phase 1: Chest & Back 6 Rounds: 1: Incline Dumbell Bench Press Rounds: 30°12@22kg, 15°12@26kg, 30°12@26kg, 15°10@30kg, 30°10@28kg, 15°8@34kg 2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby] Phase 2: 3 Rounds: 1: Lat Pull-down [Stahovanie kladky pred hlavu v sede] 10@55kg, 10@59kg, 8@68kg 2: Cable Crossover Chest 12@27kg, 10@32kg, 10@32kg Phase 3: Abdominal Afterparty 4 Rounds (Tabata Interval 20s/10s): 1: Crunches [Priame skracovacky] 13, 13, 9, 8 2: Scissors [Vertical strihy] 20, 18, 15, 19 |
ut 07.11.2017 | Trening:
NY2017 W7D1 „Black Dust“ Phase 1: Warmup 10 Rounds (Time 12:18): 1: 10-9-8-7-6-5-4-3-2-1 Shuttle Run @2x10m (Total 1100m) 2: 1-2-3-4-5-6-7-8-9-10 KB Swing @20kg (Total 55x) Phase 2: Weightlifting 10 Rounds - Every 30s: 3 TnG Power Clean @55kg Phase 3: Strength 5 Rounds, each 3min: 1 Power Clean + 8 Front Squat @65kg Phase 4: Conditioning 5 Rounds (2 min work): 1: 20 Burpees 2: Max Reps DB Thrusters @2x9kg 3min Rest (Score: 10,10,5,5,10 = 40) Phase 5: Afterparty 2 Rounds: 10 Pull-Up |
st 08.11.2017 | Trening: NY2017 W7D2 „Mindpower“ Phase 1: Warmup 3 Rounds: 1: 2min Seated low cable row [veslovanie v sede] Rounds: 50@32kg, 40@36kg, 33@41kg 2: 16 Shoulder dislocate 3: 16 OHS w/ stick Note: * každým kolom pridaj na váhe Phase 2: Strength 4 Rounds (Time 8:20): 8 Strict Press from Clean @40kg, Tempo 302, Rest 90s Phase 3: Conditioning 10 Rounds (Time 27:07): 1: 10 Burpees 2: 10 Pull-Ups 3: 10 Push-Ups Phase 4: Afterparty 1 Round: 1: 12 Parallel bar dips 2: 20 Cable Rope Triceps Pushdown [lano] @27kg |
št 09.11.2017 | Trening:
NY2017 W7D3 „Ghastly Heart“ Phase 1: Warmup 10 Rounds (Time 12:12): 1: 5 Push-up 2: 10 OH Lunges @10kg 3: 20 Seal Jack Phase 2: Strength 5 Rounds (Time 10:00): 3 Thruster 80%RM, Rest 120s Rounds: @55kg, @55kg, @57.5kg, @62.5kg, @62.5kg Phase 3: Conditioning 5 Rounds (Interval 30s/30s): 1: 30s Burpees, 30s Rest 11,10,10,10,10 2: 30s Single Unders, 30s Rest 72,73,77,78,78 3: 30s Thrusters @40kg, 30s Rest 9, 8, 8, 8, 8 4: 30s Hang Power Clean @40kg 8, 8, 8, 8, 8 Phase 4: Afterparty 10 Pull-Up |
pi 10.11.2017 | Trening: NY2017 W7D4 „Hostile Plague“ Phase 1: Warmup 10 Rounds (Time 6:06): 1: 10 Jumping Jack 2: 1-2-3-4-5-6-7-8-9-10 Burpees Phase 2: Strong 5 Rounds (Time 33:30): 1: 70m Overhead Rope Carry @35kg 2: Sledgehammer Tire strikes Rounds: 16,16,20,20,20 3: Rope waves Rounds: 70,70,70,50,70 Phase 3: Conditioning 3 Rounds (21-15-9): 1: Deadlift @80kg 2: T2B 3: Box Jump @50cm 4: Sit-ups (Time 18:20) Phase 4: Afterparty 2 Rounds: Pull-Up 13,7 1 Round: 16 Standing Biceps Curls @20kg |
so 11.11.2017 | Training:
"Verdant" Phase 1: 4 Rounds: Pull-Up 10, 10n, 7wn, 5nb (n-neutral, wn-wide neutral, nb-neutral ball grip) Phase 2: 6 Rounds: Incline Dumbell Bench Press Rounds: 30° 14@24kg, 15° 12@28kg, 30° 12@26kg, 15° 12@30kg, 0° 8@34kg, 0° 8@34kg Phase 3: 3 Rounds: 1: Cable Crossover Rounds: 12@27kg, 10@32kg, 8@36kg 2: Wide-Grip Lat Pulldown [stahovanie kladky v sede pred hlavu] Rounds: 12@55kg, 12@59kg, 10@64kg Phase 4: 2 Rounds: 1: 16 Triceps pushdown with cable [Y kladka] @50,55kg 2: DB Biceps Curls 10@12kg, 6@14kg + 6@10kg Phase 5: Abdominal cooldown 4 Rounds (Interval 20s/10s): 1: Horizontal Scissors 2: Crunches [Priame skracovacky] 13, 13, 13, 14 |
ne 12.11.2017 | Training: "Fierce" Phase 1: 4 Rounds: 10 Neutral Grip Pull Ups [neutralne zhyby] Phase 2: 4 Rounds: 1: 10+10 Lying Leg Lifts (Striedave dvihanie noh v lahu) 2: 20 Push-Up Phase 3: 3 Rounds: 1: Leg Press Rounds: 15@50kg, 12@80kg, 15@80kg 2: 12 Leg Extension [Predkopavanie] @50kg Phase 4: 3 Rounds: 1: 20/20 Side Crunches 2: 60s Plank |
po 13.11.2017 | Trening:
NY2017 W7D5 „Unholy Might“ Phase 1: Warmup AMRAP 10min: 1: 5 DB Thrusters @2x9kg 2: 5 Burpees (Total: 13 Rounds) Phase 2: Weightlifting 9 Rounds (Time cap 15min): Power Snatch (Find 1RM) Note: 55kg, 21.04.2017 Rounds: 4@20kg, 3@40kg, 1@50kg, 1@50kg, 1@55kg, 1@57.5kg*, 1@50kg, 1@50kg, 1@50kg (*: Personal Best) Phase 3: Conditionig 12 Rounds - Every 30s (Total 36min): 1: 1 TnG Power Snatch 70%RM @40kg 2: 10 Push-Up / 5 Pull-Up 3: 2 TnG Power Snatch 70%RM @40kg 4: 10 Push-Up / 5 Pull-Up 5: 3 TnG Power Snatch 70%RM @40kg 6: 10 Push-Up / 5 Pull-Up Rounds: 6 times 1/10^, 2/5~, 3/10^, 1/5~, 2/10^, 3/5~ (Total: 72 Snatch, ^: 180 Push-Up, ~: 90 Pull-Up) Phase 4: Afterparty 80s Plank |
ut 14.11.2017 | Trening: NY2017 W8D1 „Righteousness“ Phase 1: Warmup 5 Rounds: 1: 40s Burpees 10,10,10,10,10 2: 40s Easy Bike Phase 2: Strength 4 Rounds (Time 8:20): 6 Front Squat @50kg, Rest 120s Phase 3: Conditioning WOD "Grace" (Time 7:58): 30 Clean&Jerk @50kg Rest 6 min Max Reps Clean&Jerk For Time You Have on Grace (Time 7:58): 33@50kg Phase 4: Afterparty 4 Clean & Jerk @50kg |
st 15.11.2017 | Rest day (Jenny's car in servis) |
št 16.11.2017 | Trening: NY2017 W8D2 „Tribal Energy“ Phase 1: Warmup AMRAP 10min: 1: 10 Lunges 2: 10 Mountain Climber (Total: 16 Rounds) Phase 2: Conditioning 20 Rounds - Every 30s: Barbell Complex (Deadlift + Bent-over row + Hang Power Clean + 2 Lunges Front Rack + Push Press) @50kg Rest 5min 20 Rounds - Every 30s: 1 - Odd 30s: 5 Strict Pull-up Rounds: 5,5,5,5,5,5,5,5,5,5 2 - Even 30s: 10 KB Swing @20kg Rounds: 10,10,10,10,10,10,10,10,10,10 Rest 5 min 3 Rounds - EMOM 6min: 1 - Odd 60s: Bike 2 - Even 60s: 15 DB Thrusters @2x9kg Rounds: 15,15,15 |
pi 17.11.2017 | Trening:
NY2017 W8D3 „Dragontail“ Phase 1: Warmup 10 Rounds (Time 5:28): 1: 10 Jumping Jack 2: 1-2-3-4-5-6-7-8-9-10 Burpees Phase 2: Strength 4 Rounds (Time 8:59): 1: 6 Thruster @50kg, 75%RM, Rest 120s 2 - Chase by: 100 Single Unders (in 120s Rest) Phase 3: Conditioning 3 Rounds (21-15-9): 1: Strict Press @50kg,@40kg,@40kg 2: T2B 3: Push-up 4: Sit-up (Time 17:19) |
so 18.11.2017 | Trening: NY2017 W8D4 „Moon Rocks“ Phase 1: Warm-Up 4 Rounds (8min): 1: 60s Seated low cable row [veslovanie v sede] Rounds: 25,25,20,20 @41kg 2: 60s Bike Phase 2: Conditioning 5 Rounds (Time 14:05): 1: 5/5 KB Snatch + KB OH Squat @16kg 2: Chase in (120s Rest) by: 15 Burpees Rest 5min 4 Rounds (Time 26:00): 1: Max Reps Bench Press @80kg (BW) Rounds: 15,12,12,12 2: Max Reps Chin-ups Rounds: 15,12,12,12 Rest 120s |
ne 19.11.2017 | Trening:
NY2017 W8D5 „Flare“ Phase 1: Warmup 12min Easy Run @Treadmill (Distance: 2.14km, 179Cal) Phase 2: Conditioning 6 Rounds – EMOM (23min): 1.min: 12 Burpees 2.min: Seated low cable row [veslovanie v sede] Rounds: 22@41kg, 22@46kg, 22@50kg, 18@55kg, 22@46kg, 25@41kg 3.min: Bike Rounds: 60,63,66,63,63,70 pedals 4.min: Rest Phase 3: Abdominal Cooldown 3 Rounds: 20 Ball Crunches @6.8kg 3 Rounds: 20 Half bridge w/Ball [dvih panvy v ľahu] @6.8kg |
po 20.11.2017 | Trening: NY2017 W9D1 „Smut“ Phase 1: Warmup AMRAP 10min: 1: 10 Air Squat 2: 10m Bear Crawl 3: 10 Jumping Jack 4: 10 Seal Jack (Total: 7 Rounds) Phase 2: Weightlifting 6 Rounds (Total 8:58): 5 TnG Snatch @8, Rest 60s Rounds: 5@40kg, 5@50kg, 5@50kg, 5@50kg, 5@50kg, 5@50kg Note: Hmotnosť na trh zvoľ tak aby si mal rezervu 2-4 reps. Sústreď sa na správne cyklovanie pri TnG verzii, pokročilejší atléti choďte na zem bez medzi kontaktu a zastavenia činky o stehná. Phase 3: Conditioning 1 Round (Time 11:25): 1: 20 Front Squat @60kg 2: 20 KB Swing @24kg 3: 20 Burpees 4: 100 Single Unders 5: 20 Burpees 6: 20 KB Swing @24kg 7: 20 Front Squat @60kg Phase 4: Afterparty 2 Rounds: 1: 12 Incline 15° Barbell Bench Press @60kg 2: 8 Pull-Up |
ut 21.11.2017 | Trening:
NY2017 W9D2 „Arbelle“ Phase 1: Warmup AMRAP 6min: 1: 5 Burpees 2: 20 Single Unders 3: 20s L-sit hold (Total: 5 Rounds + 5 Burpees) Phase 2: Strength 3 Rounds: Deadlift 5@70kg, 5@70kg, 3@110kg AMRAP 10min (work for quality): 1: 3 Deadlift 85%RM @110kg 2: 10 Push-Up (Total: 10 Rounds + 2 DL) Note: Pracuj na kvalite opakovaní z technického hľadiska. Nejde nám o dosiahnutie vysokého skóre ale v tomto časovom bloku pracovať kvalitne. Phase 3: Conditioning 1 Round: min: Reps: 1: 1min Deadlift @60kg, Rest 2min 0-1 (22) 2: 2min Power Clean @50kg, Rest 4min 3-5 (16) 3: 3min Cluster @40kg, Rest 6min 9-12 (17) 4: 2min Power Clean @50kg, Rest 4min 18-20 (19) 5: 1min Deadlift @60kg 24-25 (24) Phase 4: Afterparty 2 Rounds: 10 Pull-Up 1 Round: 15 Half bridge w/Ball [dvih panvy v ľahu] @30kg 2 Rounds: 15+15 Leg Lift Crawl [dvih nohy] |
st 22.11.2017 | Trening: NY2017 W9D3 „Fizz“ Phase 1: Warmup 5 Rounds (Time 11:13): 1: 20m Run 2: 20m Lunges 3: 20m Crawl Phase 2: Strength 6 Rounds EMOM (12min): 1: Max Reps Pull-Ups Rounds: 18,10,10,10,8,10 2: 20-15-10-20-10-30 Push-Ups Phase 3: Conditioning 3 Rounds: 1: 60s Bike @9, Rest 20s 2: 60s Seated low cable row [veslovanie v sede] @9, Rest 20s Rounds: 18@55kg, 15@50kg, 20@41kg |
št 23.11.2017 | Trening:
NY2017 W9D4 “Deluge“ Phase 1: Warmup AMRAP 6min: 1: 10 Jumping Jack 2: 10 Push-Ups (Total: 12 Rounds + 10 reps. = 130JJ, 120PU) Phase 2: Strength 4 Rounds (Time 13:00): 1: 6 Strict Press 80%RM, 30X @55kg Rounds: @55,50,50,55kg 2 Chase by: 15 Dumbbell Bent-Over Raise [upažovanie v predklone] @2x7kg Rest 90s between Rounds 3 Rounds (Time 9:00): 1: 10/10 Alternating DB Upright Rows [veslo stoj] Rounds: @14,16,16,16kg 2: 15 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @10kg Rest 60s between Rounds Phase 3: Conditioning 4 Rounds (Time 9:40): 1: 30 DB Thrusters @2x5kg 2: 60 Single Unders 2 Rounds: 1: Triceps pushdown with cable [Y kladka] Rounds: 20@50kg, 10@64kg 2: 10 Neutral Grip Pull Ups [neutralne zhyby] |
pi 24.11.2017 | Trening: NY2017 W9D5 „Venom“ Phase 1: Warmup 5 Rounds (Time 6:15): 1: 10 Jumping Jack 2: 5 Box Jump @50cm 3: 6-7-8-9-10 Burpees Phase 2: Strength 5 Rounds (Time 8:30): 5-3-2-2-2 Front Squat, 92%RM @85kg, Rest 180s Rounds: 5@50kg, 3@70kg, 2@80kg, 2@80kg, 2@80kg Phase 3: Conditioning - Open 17.1 WOD 5 Rounds (Time cap 20 minutes): 1: 10-20-30-40-50 Alternate DB Snatch @16kg 2: 15 Facing Burpee Box Jump Over @50cm (Total Time: 26:10) 1 Round: 4min Spinning Bike |
so 25.11.2017 | Rest day (Weihnachtsmarkt auf Schloss Hof, Ö s t e r r e i c h) |
ne 26.11.2017 | Trening: "Black Night" Phase 1: Strong series 5 Rounds (Time 15min): 1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @15kg 2: 30 Rope waves 4 Rounds (Time 20min): 1: 40m Reverse Sled Drag [Sane vzad] @60,60,50,50kg 2: 15/15 Sledgehammer Tire strikes 3 Rounds (Time 11min): 1: 5-10-10 Tire flips [pretacanie pneumatiky] 2: 5-10-10 Burpees 2 Rounds: Pul-Ups 13, 7 |
po 27.11.2017 | Tréning:
NY2017 W10D1 „Crush“ Phase 1: Warmup 1 Round: 1: 2min Bike 2: 5min Seated low cable row [veslovanie v sede], buil-up every 30s Rounds: from 5 to 10 reps @18,23,27,32,36,41,46,50,55,59kg 3: 5min Bike, Interval 30s/30s Note: ľahko technicky bez použitia extrémnej sily. Potrebujeme sa zahriať. Phase 2: Weightlifting 6 Rounds (Time 12min): 3-3-2-2-1-1 Snatch @9, Rest 120s Rounds: 3@40kg, 3@40kg, 2@50kg, 2@50kg, 1@55kg, 1@55kg Phase 3: Conditioning 5 Rounds (Time 15:20): 1: 1 Snatch 10% Backoff @45kg 2: 5 OHS @45kg 3: 10 C2B Pull-Up 4: 15 Box Jump @50cm |
ut 28.11.2017 | Tréning: NY2017 W10D2 „Jexa“ Phase 1: Warmup AMRAP 6min: 1: 5 Burpees 2: 20 Single Unders 3: 20s L-sit hold, pull up bar (Total 5 Rounds) Phase 2: Strength 10 Rounds - EMOM (10min): 1: 1 Power Clean 80%RM @60kg 2: 5 Deadlift, same weight as Power Clean 3: 5-5-5-5-5-5-5-3-3-5 T2B Note: Všetky 3 cviky s daným počtom opakovaní vykonáš na každú minútu. Phase 3: Conditioning 3 Rounds (Time 8:45): 1: 30-25-20 Seated low cable row [veslovanie v sede] 2: 60-50-40 pedals Bike 3: 120-100-80 Single Unders Phase 4: Bonus 1 Round: 1: 10 Pull-Up 2: 16 Triceps pushdown with cable [Y kladka] @55kg 3: 12 Prone Leg Curl [Zakopavanie] @36kg 4: 12 Leg Extension [Predkopavanie] @50kg |
st 29.11.2017 | Tréning:
NY2017 W10D3 „Fate“ Phase 1: Warmup AMRAP 6min: 1: 6 Burpees 2: 6 DB Thrusters @2x9kg (Total 6 Rounds + 3 reps.) Phase 2: Strength 6 Rounds (Time 13:50): Thruster @9, Rest 2min Rounds: 3@50kg, 3@55kg, 3@60kg, 3@65kg, 4@70kg, 5@70kg Phase 3: Conditioning 1 Round: T i m e 1: 100 Air Squats (2:45) 2: 100 Sit-Ups (5:55) 3: 100 Push-Ups (10:05) 4: 100 Pull-Ups (24:12) 5: 100 Push-Ups (29:32) 6: 100 Sit-Ups (33:53) 7: 100 Air Squats (37:12) (Total Time 37:12, Stevo: 51:54, Marek Gal: 54:15) Phase 4: Strong Bonus 2 Rounds: 1: 15m High Bar Prowler Push @50kg 2: 15m Low Bar Prowler Push @50kg |
št 30.11.2017 | Tréning: NY2017 W10D4 „Phoenix“ Phase 1: Warmup 5min Bike Phase 2: Strength 10 Rounds - Every 30s (10min): 1: 5 T2B @30s 2: 10 Push-Up @30s Phase 3: Conditioning 4 Rounds (Time 17:21): 1: 10 Sumo Deadlift High Pull @40kg 2: 10 Push Press @40kg 3: 15 Back Squats @40kg 8 Rounds: Clean & Jerk Rounds: 2@50kg, 1@60kg, 1@70kg, 1@70kg, 1@75kg, 1@75kg, 1@75kg, 1@75kg 1 Round: 10 Pull-Up |