NOV 2018 TRENING
št 01.11.2018 Tréning: "All Saints' Cross Run" @Malé Karpaty, Bratislava (Slovakia)

Route: Rača, Komisárky (konečná električiek) - Sakrakopec - Biely kríž - Dolný Červený kríž - Kamzík - Hlavná stanica - Starý most - Petržalka

Vzdialenosť: 24,02 km  |  Čistý čas: 2:57:47  |  Celkový čas: 3:59:16  |  Priemerné tempo: 7:28 min./km  |  Stúpanie: 634 m  |  Klesanie: 637 m  |  Maximálna n.v.: 498 m  |  Kalórie: 1.935 Cal  |  Priemerná kadencia behu: 144 kroky/min  |  Priemerná dĺžka kroku: 0,93 m
Teplota: 17,2° Fair  |  Vietor: 24 km/h JJV  |  Vlhkosť: 59 %
pi 02.11.2018 Tréning: "Vedenemo"

Phase 1:
4 Rounds:
  1: Pull-Up                10, 5, 0, 10
  2: Clean & Press   7@40kg, 6@40kg, 6@40kg, 6@40kg

4 Rounds:
  1: 5 Pull-Up
  2: Standing Upright Barbell Row [veslo stoj]
      Rounds: 10@50kg, 10@50kg, 6@50kg, 6@50kg

6 Rounds:
  1: 10 Push-Up
  2: 5 Pull-Up

Phase 2: Cooldown
  Chin up ISO hold [vydrz v zhybe podhmatom]: 0m:43s
so 03.11.2018 Tréning: "Tapio"

Phase 1: Warm Up
  5 Pull-Up

Phase 2: Chest & Back
6 Rounds:
  1: Incline Barbell Bench Press
      Rounds: 12@50kg, 12@50kg, 12@50kg, 10@50kg, 10@50kg, 10@50kg
  2: Lat Pull-down [Stahovanie kladky pred hlavu v sede]
      Rounds: 14@59kg, 14@59kg, 12@59kg, 10@59kg, 10@59kg, 10@59kg

5 Rounds:
  1: Mid Row
      Rounds: 10@41kg, 10@41kg, 12@41kg, 10@41kg, 10@50kg
  2: Vertical Chest Press
      Rounds: 12@50kg, 12@50kg, 10@50kg, 8@68kg, 8@68kg

Phase 3: Cooldown
3 Rounds:
  Pull-Up   6*, 6~, 4*+4^
        (* ball, ~ neutral grip, ^ wide neutral grip)

2 Rounds:
  10 Standing DB Biceps Curl @2x10kg
ne 04.11.2018 Tréning: "Lempo"

Phase 1: Warm Up
1 Round:
  10 Pull-Up

5 Rounds (Time 6:05):
  1: 10 Air Squats
  2: 20 Mountain Climber
  3: 30 Jumping Jack

Phase 2: Legs
5 Rounds (Every 2min):
  8 Back Squats @70kg,@70kg,@70kg,@75kg,@75kg

Phase 3:
10 Rounds (Time 6:10):
  1: 10-9-8-7-6-5-4-3-2-1 Push-Up
  2: 1-2-3-4-5-6-7-8-9-10 Pull-Up

5 Rounds (10-15-20-15-10):
  1: Burpees
  2: KB Swing @20kg
(Time 7:13)

5 Rounds (Time 10:00):
  1: 1min Air Bike @Cal:15,14,13,13,15 (Total 70Cal)
  2: 1min 32m Farmers Walk @2x25kg

1 Round:
  12 Pull-Up
po 05.11.2018 Tréning: "Evening Run #2 Petržalka"

Vzdialenosť: 5,28 km | Čas: 29:54 | Priemerné tempo: 5:40 min./km | Prevýšenie: 14 m | Kalórie: 439 Cal | Priemerná kadencia behu: 156 kroky/min | Priemerná dĺžka kroku: 1,13 m
Počasie: 12,2°C  Fair 9 | Vietor: 9 km/h VJV | Vlhkosť: 77 %
Tempo: 5:14 - 5:46 - 5:57 - 5:58 - 5:20 - 5:45

Obstacles:
  - @km 3,1 - Street Workout 1: Pull-Ups, Dips, Monkey bar
  - @km 4,1 - Street Workout 2: Pull-Ups, Side bar Monkey
ut 06.11.2018 Tréning: Back-to-FTR #2 "Second"

Phase 1: Warmup, Time cap 10 min
10 Rounds (Time 6:25):
  1: 5 Goblet Squat @KB16kg
  2: 1-2-3-4-5-6-7-8-9-10 Burpees

Phase 2: Sila, na čas
1 Round (Time 9:48):
  50 Deadlifts @BW 80kg

Phase 3: Kondícia
20 Rounds (Time 15:38):
  1: 10 Lunges w/ @KB2x12kg
  2: 5 Strict Press w/ @KB2x12kg

Phase 4: Cooldown
10 Rounds (Interval 30s/15s):
  FLR
Buy Out: 10 Pull-Up
st 07.11.2018 Tréning: "Partridge"

Phase 1: Warm Up
4 Rounds (Time 7:15):
  1: 100 Single Unders
  2: 20 Push-Up

Phase 2: Chest&Back
4 Rounds:
  1: Incline Dumbell Bench Press
      Rounds: 30° 10@24kg | 15° 12@26kg | 30° 10@28kg | 15° 10@30kg
  2: Pull-Up
      Rounds: 7 n | 6 n | 7 n | 8 wn (n: Neutral Grip, wn: Wide Neutral Grip)

3 Rounds:
  1: Barbell Bench Press  10@60kg, 12@60kg, 12@60kg
  2: Wide-Grip Lat Pulldown [stahovanie kladky v sede pred hlavu]
      Rounds: 10@64kg, 8@73kg, 8@64kg+4@50kg

3 Rounds:
  Cable Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 4@36kg, 10@27kg, 10@27kg

Phase 3: Biceps&Triceps
3 Rounds:
  1: Standing Biceps Overhead Cable Curl 16@18kg, 16@18kg, 12@18kg
  2: Cable Rope Triceps Pushdown [lano]  16@23kg, 16@23kg, 12@23kg

Phase 4: Abdominal Cooldown
3 Rounds:
  6+6 Hanging Side-to-Side Knees [Dvíhanie kolien do strán vo vise na hrazde]
št 08.11.2018 Tréning: "Feast"

Phase 1: Warm Up
2 Rounds:
  12 Pull-Ups
Buy Out: 12 Burpee Pull-Up

Phase 2: Strongman by Robo Chorvát
4 Rounds (Interval 25s/25s):
  1: 17-12-8-10 Weighted Push-Up @15kg
  2: 35m Overhead Rope Carry
  3: 35m Forward Sled Pulls [Sane vpred] @60kg
  4: 35m Farmers walk @2x28kg
  5: 35m Prowler Push Sprint @25kg
  6: 12m Prowler Rope Pulling [pritahovanie prowlera lanom] @25kg
      & 12m Low Bar Prowler Push [nizky prowler push] @25kg
  7: 13 Plate Overhead Lunges @15kg

Stretching
pi 09.11.2018 Tréning: "Plum pudding"

Phase 1: Warm Up
5 Rounds (Time 8:15):
  1: 100 Single Unders
  2: 10 Burpees

Phase 2:
10 Rounds - Each 2min (Total 20min):
  1: Incline Barbell Bench Press
      Rounds: 12@50kg, 10@50kg, 10@50kg, 10@50kg, 8@50kg, 8@50kg, 8@50kg, 6@60kg, 8@50kg, 8@50kg
  2: Seated low cable row [veslovanie v sede]
      Rounds: 12@55kg, 8@64kg, 8@64kg, 8@64kg, 8@64kg, 8@64kg, 8@73kg, 8@73kg, 6@82kg, 5@91kg

Phase 3:
10 Rounds (Interval 30s/30s):
  Biceps Barbell Curl @20kg: 10,10,10,10,8,8,8,8,8,10 (Total 90 reps.)

Phase 4: Cooldown
3 Rounds:
  1: Pull-Up  10,10,10
  2: Dips     10,20,10
so 10.11.2018 Hiking: "Hochstadl 1919m" (horský masív Kräuterin, Ybbstaler Alpen, Österreich)

Route: Nappenbachklause - Kräuterinhütte - Hochstadl (1919 m)

Dátum: 10.11.2018 | Vzdialenosť: 14,65 km | Čas pohybu: 5:16:38 | Celkový čas: 6:37:18 | Priem. rýchlosť pohybu: 2,8 km/h |
Prevýšenie: 874 m | Kalórie: 886 Cal | Minimálna n.v.: 1.150 m | Maximálna n.v.: 1.919 m | Max. sklon: 48,8%, -46,7% | Priem sklon: 14,6%, -13,8%
ne 11.11.2018 Race: "Predator RUN Brno" @BVV - Brněnské výstaviště, Czech Rep.

Start: 11.11.2018 @12:00 Vlna 7 | Distance: 5km | Total Time: 0:56:57.3 | Active time: 0:37:18 | Tempo: 7:28min/km | Ascent: 41 m | Energy: 419 kcal
Name: BALINT Viktor (SVK), 1978 | Bib: 1284 | Category: Muži 31-40 | Rank: 597. (51/49%) | Time: 0:56:57.3 | Rank men: 451. (62/38%) | Rank category: 154. (66/34%)

Obstacles: 1 Steny | 2 Steny | 3 Steny | 4 šikmá stena | 5 irská lavica | 6 megastena | 7 šikmý svah | 8 barbedwire low | 9 Monkey bar + irská lavica | 10 Laná + kladina | 11 monkey bar - rings | 12 Šplh | 13 - 6 deadlifts | 14 weaver horom | 15 barbedwire low | 16 Šplh | 17 monkey bar | 18 hexagon | 19 icebug vlna
po 12.11.2018 Tréning: Back-to-FTR #3 "Climber"

Phase 1: Warmup, Time cap: 10 min.
5 Rounds - EMOM:
  1: 60s Air Bike - High Intensity: 15Cal
  2: 60s Air Bike - Low Intensity: 10Cal
      (Total 10min, 125Cal)

Phase 2: Sila
5 Rounds for Time (Time 17:40):
  1: 5-5-3-3-3 Back Squat w/pause 2s [drep s 2s pauzou v spodnej polohe]
  2: Max Rep Push-up [max.počet kľukov bez prestávky]
  3: Max Rep Strict Pull-up [max.počet striktných zhybov]
      Rounds: 1r: 5@80kg | 33 | 15
                       2r: 5@80kg | 22 | 11
                       3r: 3@90kg | 17 | 10
                       4r: 3@90kg | 23 | 10
                       5r: 3@90kg | 23 | 9

Phase 3: Kondícia
4 Rounds - Each Round AMRAP 5 min:
  1: 3 KB Swing  @KB24kg
  2: 6 Thruster  @40kg
  3: 9 Box Jump  @60cm
  Rest 1 min. after each AMRAP
      Rounds: 1.amrap: 3R + 3sw
                       2.amrap: 3R + 3sw
                       3.amrap: 3R + 3sw + 4th
                       4.amrap: 3R + 3sw + 4th
      (Total 48sw,80th,108bj = 236reps)
ut 13.11.2018 Rest day
st 14.11.2018 Tréning: Back-to-FTR #4 "Summary"

Phase 1: Warmup, Time cap: 10 min
10 Rounds (10-9-8-7-6-5-4-3-2-1):
  1: 10+10m Shuttle Run
  2: KB Swing @20kg
    (Time 10:48)

Phase 2: Intervalový tréning (Time 40min)
A. Every 30s For 5min:
  1: 5 Deadlift @90kg
  2: 6 Burpee
Rest 2 min.

B. Every 30s For 5min:
  1: 5 Bent over row @50kg
  2: 5 Bench press @80kg
Rest 2 min.

C. Every 30s For 5min:
  1: 6 Lunges w/ DB/KB @2x12kg
  2: 8 Strict Press w/KB @2x12kg
Rest 2 min.

D. Every 30s For 5min:
  1: 5 Pull-up
  2: 10 Push-up
Rest 2 min.

E. Every 30s For 5min:
  1: 10 Sit-up
  2: 3 Back Squat @90kg
Rest 2 min.

F. Every 30s For 5min:
  1: 30s Farmers walk @2x24kg
  2: 30s FLR

Phase 3: Bonus
1 Round:
  1: 15 Pull-Up
  2: 15 Dips
št 15.11.2018 Tréning: "Rejoice"

Phase 1: Warm Up
2 Rounds:
  12 Pull-Up

Phase 2: Strongman by Robo Chorvát
4 Rounds (Interval 30s/30s):
  1: KB Swings @20kg
  2: Squat w/ Plate press @10kg
  3: Overhead Plate Carry @25kg
  4: 30m Forward Sled Pulls [Sane vpred] @75kg
  5: Alternating Reverse Lunge with Rope Waves
  6: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @30kg
      & 16m Low Bar Prowler Push [nizky prowler push] @30kg
  7: 30m Prowler Push @30kg
  2min Rest after Round

Phase 3: Bonus
2 Rounds:
  30m Prowler Push @70kg
Buy Out:
  15 Pull-Up

Phase 4:
  Stretching
pi 16.11.2018 Tréning: "Scrooge"

Phase 1:
7 Rounds (Time 24:30):
  1: Decline Barbell Bench Press
      Rounds: 12@40kg, 10@60kg, 8@80kg, 8@80kg, 10@85kg, 8@95kg, 5@105kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]

Phase 2:
5 Rounds (Time 24min):
  1: Incline 15° DB Bench Press
      Rounds: 10@30kg, 9@34kg, 6@38kg, 10@30kg, 10@30kg
  2: Seated low cable row [veslovanie v sede]
      Rounds: 8@68kg, 8@68kg, 10@68kg, 10@68kg, 12@68kg

Phase 3:
4 Rounds (Time 8min):
  Cable Chest Crossover [Strihy na protismernej kladke v stoji]
      Rounds: 15@23kg, 10@32kg, 8@32kg, 9@32kg

Phase 4:
4 Rounds (Time 7min):
  1: Triceps pushdown with cable [Y kladka]
      Rounds: 15@50kg, 3@68kg+4@50kg, 5@50kg+5@41kg, 5@50kg+5@41kg
  2: Cable Rope Triceps Pushdown [lano]
      Rounds: 8@23kg, 10@23kg, 8@23kg, 8@23kg

Phase 5: Cooldown
  10 Burpee Pull-Up
so 17.11.2018 Rest day
ne 18.11.2018 Tréning: "Autumn surfer"

Phase 1: Warm Up
  10min Bike, EMOM Level 6,7,8,9,10,11,10,9,8,7
      (Total 5km, 95Cal, 100RPM)

Phase 2:
10 Rounds - EMOM (Time 20min):
  1: 60s Incline 15° DB Bench Press @22kg
      Rounds: 12,8,10,8,8,8,8,8,10,10 (Total 90 reps)
  2: 60s Incline Lying Triceps French presses w/ EZ bar @23kg
      Rounds: 7,7,7,7,5,6,6,7,6,6 (Total 64 reps)
Buy Out:
  20 Incline Triceps Bench Press w/ EZ bar @23kg

Phase 3: WOD “SURFER ON ACID”
3 Rounds for Time (Time 10:50):
  1: 400 meter Run @12km/h
  2: 21 Burpees
  (Total: 110Cal Run + 63Cal B = 173Cal)

Phase 4: Cooldown
3 Rounds:
  Pull-Up: 12,12,10*
      (* Neutral Grip)
po 19.11.2018 Rest day
ut 20.11.2018 Tréning: "Fruitcake"

Phase 1: Warm-Up
3 Rounds:
  1: 15-20-25Cal Air Bike
  2: 10 Strict Press @20kg
  3: 5 Pull-Up

Phase 2:
1 Round:
  8 Incline Barbell bench Press @50kg

8 Rounds (Each 2min; Total 16min):
  1: Incline Barbell Bench Press
      Rounds: 8@60kg, 3@70kg+8@50kg*, 6@60kg, 6@60kg, 5@60kg+5@50kg*, 5@60kg+5@50kg*, 6@50kg+4@50kg*, 6@50kg+4@50kg*
      (* Barbell Bench Press)
  2: Seated low cable row [veslovanie v sede]
      Rounds: 8@59kg, 8@68kg, 7@77kg, 7@77kg, 10@50kg, 10@50kg, 10@50kg, 10@50kg

Phase 3:
8 Rounds (EMOM):
  Biceps Barbell Curl: 9@20kg, 9@20kg, 8@25kg, 6@25kg, 7@25kg, 7@25kg, 8@20kg, 9@20kg+12@8kg

Phase 4:
4 Rounds:
  1: Seated Machine Dips
      Rounds: 16@30kg, 12@55kg, 12@55kg, 12@55kg
  2: Leg Press
      Rounds: 12@80kg, 12@80kg, 12@80kg, 13@80kg
st 21.11.2018 Tréning: "Keep the Chad"

Phase 1: Warm Up
  10 Pull-Up

Phase 2: WOD “CHAD” (THE GRINDER, CROSSFIT OPERATIONS ORDER #1)
For Time (Time 19:47, 220Cal):
  1/3/5/7/9: 400 meter Weighted Run @10kg, speed 10km/h
  2: 25 Deadlifts @45kg
  4: 25 Thrusters @25kg
  6: 25 Barbell Front Squats @25kg
  8: 25 Push Presses @25kg

Phase 3:
4 Rounds:
  10 L-Sit Ups

Phase 4: Abdominal Cooldown
4 Rounds (Interval 20s/10s):
  1: 9 Weighted crunches [Skracovacky s kotucom nh] @10kg
  2: Scissors [Vertical strihy] 
št 22.11.2018 Tréning: "Sustenance"

Phase 1: Warm Up
2 Rounds:
  Pull-Up: 15,10

Phase 2: STRONGMAN by Robo Chorvát
3 Rounds (Interval 30s/40s):
  1: 15 Squat w/ Plate press @10kg
  2: 30m Overhead Rope Carry
  3: 30m Forward Sled Pulls [Sane vpred] @60kg,60kg,55kg
  4: 30m Farmer’s Walk @2xKB30kg
  5: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @30kg
   & 16m Low Bar Prowler Push [nizky prowler push] @30kg
  6: 30m Prowler Push Sprint @20kg
  7: 16 Weighted Push-Ups w/Plate @10kg

Phase 3:
  Stretching
pi 23.11.2018 Rest day
so 24.11.2018 Rest day (Bratislavské Vianočné trhy)
ne 25.11.2018 Race: "3. BATHORY CROSS - Čachtický krvák" @Čachtice, Slovakia

Start: 25.11.2018 @10:00 | Vzdialenosť: 22,72 km | Čas: 2:48:51 | Priemerné tempo: 7:26 min./km | Prevýšenie: 1.000 m | Kalórie: 1.792 Cal | Priemerné tempo pohybu: 7:21 min./km | Minimálna n.v.: 194 m | Maximálna n.v.: 503 m | Priemerná kadencia behu: 146 kroky/min | Priemerná dĺžka kroku: 0,92 m | Max.sklon: 27.9% / -32% | Priem.sklon: 7.9% / -8.4%
Teplota: 6,1°C  Cloudy | Vietor: 4 km/h | Vlhkosť: 93 %

Meno: Viktor BALINT | Bib#: 146 | Abs. poradie: 231 / 328 | Por.muži: 207 / 258 | Por.v kategórii M40: 74 / 95
po 26.11.2018 Tréning: "Vixen"

Phase 1:
8 Rounds:
  Barbell Bench Press
      Rounds: 16@20kg, 12@50kg, 10@70kg, 8@80kg, 5@90kg, 6@90kg, 10@70kg, 12@60kg
Buy Out: 10 Pull-Up

Phase 2:
6 Rounds:
  Lat pull down machine
      Rounds: 10@50kg, 10@100kg, 5@140kg, 4@140kg, 10@100kg, 8@100kg

Phase 3:
4 Rounds:
  Vertical Chest Press Machine
      Rounds: 12@50kg, 10@68kg, 6@82kg, 8@68kg

Phase 4:
3 Rounds:
  1: Cable Rope Triceps Pushdown [lano]
      Rounds: 14@27kg, 10@27kg, 10@23kg
  2: 7 Wide Neutral Grip Pull Ups [široké neutrálne zhyby]
ut 27.11.2018 Rest day
st 28.11.2018 Rest day
št 29.11.2018 Tréning: "Goose"

Phase 1: Warm Up
2 Rounds:
  10 Pull-Up

Phase 2: Strongman by Robo Chorvát
3 Rounds:
  1: 18 Push-Up bar
  2: 30m Overhead Rope Carry
  3: 30m Forward Sled Pulls [Sane vpred] @60-75-55kg
  4: 30m Farmer’s walk w/ KB @2x28kg
  5: 12m Prowler Rope Pulling [pritahovanie prowlera lanom] @30kg
      & 12m Low Bar Prowler Push [nizky prowler push] @30kg
  6: 12m Prowler Push @130kg
  7: 19 KB Swing @20kg

Phase 2: Cooldown
  10 Pull-Up

Phase 3:
  Stretching
pi 30.11.2018 Rest day