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