APR 2019 TRENING
po 01.04.2019 Tréning: "April's joke"

Phase 1: Warm-Up
5 Rounds (Time 5min):
  30s Air Bike light tempo
  20s Air Bike moderate tempo
  10s Air Bike hard tempo
(Total 73 Cal)

Phase 2: Strength
5 Rounds:
  8 Leg Press @50kg, @100kg, @100kg, @100kg, @100kg
      Note: 4s hold in down position, Rest 1:2

Phase 3: “CYRUS, ELI, JANIE, LIAM AND MARY” CROSSFIT WATERBURY MEMORIAL WOD
Five 5-minute AMRAPs in 25 minutes
  CYRUS - From 0:00-5:00 (91 reps)
     1: 16 calorie Row
     2: 16 Box Jumps
  ELI - From 5:00-10:00 (77 reps)
     1: 16 Thrusters @32.5kg
     2: 16 Pull Ups
  JANIE - From 10:00-15:00 (60 reps)
     1: 16 Burpees
     2: 16 Dumbbell Snatches @20kg
  LIAM - From 15:00-20:00 (172 reps)
     1: 16 Mountain Climbers
     2: 16 Kettlebell Swings @24kg
  MARY - From 20:00-25:00 (188 reps)
     1: 16 Push-Ups
     2: 16 Sit-Ups
  (Score: 588)
         Note: With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).
ut 02.04.2019 Tréning: "Daydream"

Phase 1: Warm-Up
2 Rounds (Time 8:30):
  1: 10 Burpees
  2: 16m Low Bar + 16m High Bar Prowler Push @40kg
  3: 15 Cal Air Bike
  4: 15 Barbell Strict Press @20kg

Phase 2: Main
6 Rounds (Time 26min):
  1: 16m Low Bar + 16m High Bar Prowler Push @55kg
  2: 8 Barbell Bench Press @80kg
  3: 8 Hex bar Deadlifts @75kg

Phase 3: After Main
3 Rounds:
  1: 5 Neutral Grip Pull Ups [neutralne zhyby]
  2: 5 Burpees

Phase 4: Strong Afterparty
2 Rounds:
  1: 12 Roman Chair Leg Raise
  2: 12 Neutral Grip Pull Ups [neutralne zhyby]
  3: 12 Burpee Slam Waves
  4: 12+12 Sledgehammer Overhead Slams

Phase 5: Cooldown
  100 Cal Rowing Machine, Damper: 8, Time 6:14, 36 rep/min
st 03.04.2019 Tréning: "Evolve"

Phase 1: Strength
5 Rounds:
  Barbell Bench Press  12@60kg, 10@80kg, 6@90kg, 4@100kg, 12@80kg

Phase 2: Double Strength
3 Rounds:
  1: Low Cable Crossover Chest  14@14kg, 12@18kg, 10@23kg
  2: Push-Up       14,   12,   10

3 Rounds:
  1: High Cable Crossover Chest  14@23kg, 12@27kg, 10@32kg
  2: Wide Neutral Grip Pull Ups   14,  12,  10
(Total Time 17min)

Phase 3: Third Strength
3 Rounds (Time 9min):
  1: Standing Cable Rope Lat Pushdown [sťahovanie lana chrbát]
      Rounds: 10@41kg, 10@46kg, 10@50kg
  2: 10 Front Plate Raise [dvih kotúča pred hlavou] @20kg

Phase 4: Lempo WOD
5 Rounds (10-15-20-15-10):
  1: Burpees
  2: KB Swing @20kg
(Time 5:56)
št 04.04.2019 Tréning: "Freedom Four"

Phase 1: Battleground
2 Rounds (Time 3:20):
  1: 30 Jumping Jack
  2: 5+5 Back Lunges
  3: 10 Rocket Jump

4 Rounds (Time 10:30):
  1: 16m Prowler Rope Pulling [pritahovanie prowlera lanom] @37kg
       & 16m Low Bar Prowler Push [nizky prowler push] @37kg
  2: 30 Rope Waves

Phase 2: Trenches
4 Rounds (Time 16:30):
  1: Seated DB Shoulder Press
      Rounds: 12@16kg, 12@18kg, 10@20kg, 8@22kg
  2: 10+10 Alternating DB Upright Rows [veslo stoj] @16kg
  3: 12 Steering Wheels (Each Side) [tocenie kotucom pred sebou] @15kg

Phase 3: Close combat
4 Rounds (Time 7:00):
  1: Standing Cable Crossover Rear Delt Fly [Zadne delty v stoji]
      Rounds: 12@14kg, 12@18kg, 8@23kg, 12@14kg
  2: 5 Chin-Ups

Phase 4: Almost dead
3 Rounds (Time 5:45):
  1: 15 Abdominal Crunch Machine @50kg
  2: 15/15 Mountain Climber

1 Bonus "Victory" Round:
  12 Unbroken Pull-Up + Toes-to-Bar
pi 05.04.2019 Tréning: "HALLO April"

Phase 1: Warm-Up (Time 3min)
  30 Hand Release Push-Ups w/ shoulder over head

Phase 2: Strength
5 Rounds (Time 17:30):
  Barbell Bench Press  12@60kg, 12@80kg, 8@90kg, 6@100kg, 12@80kg

Phase 3: “HALLOWOD” WOD
For Time:
  1: 10 Burpees
       31 Russian Kettlebell Swings @32kg
  2: 10 Burpees
       31 Box Step Up/Down @60cm
  3: 10 Burpees
       31 Push Presses @35kg
  4: 10 Burpees
       31 Pull-Ups
  5: 10 Burpees
       31 Toes-to-bar
  6: 10 Burpees
       31 Dumbbell Snatches @22kg
  7: 10 Burpees
       1031 meter Rowing Machine, Damper: 8, Time 4:25, 66 Cal
(Total Time 22:30)
so 06.04.2019 Tréning: "Steelhide"

Phase 1: Warm-Up
  1200m Incline 3% Run, Time 7:20, 36m Climbed, A.Speed 9.82km/h

Phase 2: Cables
2 Rounds:
  1: 16 Cable Crossover Chest  @23kg, @27kg
  2: 16 Triceps pushdown with cable [Y kladka] @50kg
  3: 16 Lat Pull-down [Stahovanie kladky pred hlavu v sede] @50kg
  4: 10 Standing Cable Rope Lat Pushdown [sťahovanie lana chrbát] @36kg

Phase 3: Barbell Complex
1 Round:
  10 Barbell Deadlifts @50kg

1 Round:
  Hang High Pull + Hang Power Clean + Hang Squat Clean
      Round: 5+5+5@40kg

4 Rounds:
  Hang High Pull + Hang Power Clean + Hang Squat Clean + Push Press
      Rounds: 5+5+5+5@40kg, 5+5+5+5@40kg, 5+5+5+5@50kg, 5+5+5+5@50kg


Stretching
ne 07.04.2019 Race: "14. ČSOB Mercedes-Benz POLMARATÓN Bratislava"

@Námestie M.R. Štefánika, Eurovea, Bratislava (Slovakia)
Štart: 7.4.2019 @9:08 | Nameraná vzdialenosť: 21,35 km | Of. Vzdialenosť: 21,10 km | Čas: 1:51:26 | Priemerné tempo: 5:13 min./km | Oficiálne tempo: 05:16 min/km = 11,36 km/h | Prevýšenie: 65 m | Kalórie: 1.792 Cal

Meno: BALINT Viktor | Bib#: 3728 | Kategória: Muž 40-49 rokov | Celkové poradie: 1370. (z 3143) | Poradie v kategórii: 405. (z 736) | Poradie medzi mužmi: 1199. (z 2347)
Teplota: 8,9°C Mostly Cloudy | Vietor: 11 km/h VSV | Vlhkosť: 81 %

Tempo: 4:34 - 4:59 - 5:08 - 5:04 - 5:00 - 5:04 - 5:12 - 5:13 - 5:21 - 5:16 - 5:21 - 5:09 - 5:09 - 4:55 - 4:39 - 5:26 - 5:26 - 5:43 - 5:46 - 5:33 - 5:47 - 4:21

Medzičas:
  5 km,    Time 00:24:59,    Rank 839./751./252.
  10 km,   Time 00:51:14,   Rank 1178./1049./345.
  15 km,   Time 01:17:33,   Rank 1261./1115./365.
  Finish,   Time 01:51:26,   Rank 1370./1199./405.
po 08.04.2019 Tréning: "Calosea"

1650m Swimming #2019|3 [Plavanie] (50x33m) @Mosonmagyaróvár, Hungary
ut 09.04.2019 Tréning: "The Boulder"

Phase 1: Warm-Up
3 Rounds (Time 3:20):
  1: 10 Goblet Squat @KB12kg
  2: 5/5 Unilateral Kettlebell Swing @KB12kg
  3: 5/5 Unilateral Push Press @KB12kg

Phase 2: WOD
5 Rounds - 30min EMOM:
  1: 16 Wall Ball Shots @9kg
  2: 16 (4 KB Front Squat + 4 KB Clean + 8 KB Push Press) @2x12kg, @2x12kg, @2x16kg, @2x16kg, @2x16kg
  3: 16 (8 Box Jump + 8 Box Step Up/Down) @60cm
  4: 16 (4 KB Front Squat + 4 KB Clean + 8 KB Push Press) @2x12kg, @2x12kg, @2x16kg, @2x16kg, @2x16kg
  5: 16 Burpees
  6: R e s t

Phase 3: Afterparty
3 Rounds:
  1: Triceps pushdown with cable [Y kladka] 16@50kg, 12@59kg, 12@68kg
  2: 12 Standing Biceps Cable Curl [spodná T kladka] @41kg

2 Rounds:
  1: 10/10 Standing Biceps Overhead Cable Curl @23kg
  2: Bent Over Rope Triceps Extension 12@36kg, 12@41kg

2 Rounds:
  12 Neutral Grip Pull Ups [neutralne zhyby]
st 10.04.2019 Tréning: "Fortuna"

Phase 1: Adriatic Throwdown 2016 Q1
12 minutes WOD:
  1: 100 Wall Ball Shots @9kg (in Time 4:40)
  2: Cal Rowing Machine, Damper: 8 (in Time 7:20), until end of time
      Note: Your score is number of Cal.
(Score: 123 Cal)

Phase 2: EMOMs
1 Round:
  12 Incline 15° DB Bench Press @2x22kg

8 Rounds - EMOM (8 minutes):
  8 Incline 15° DB Bench Press @2x28kg

8 Rounds - EMOM (8 minutes):
  8 Seated DB Biceps Curl @2x10kg

Phase 3: Afterparty
1 Round:
  1: 20 Standing Biceps Overhead Cable Curl @14kg
  2: 15 Triceps pushdown with cable [T kladka] @50kg

3 Rounds:
  1: High Cable Crossover Chest 12@32kg, 12@32kg, 9@32kg
  2: 5 Ball Pull-Up
št 11.04.2019 Tréning: "Sacred Flame"

Phase 1: Three 7 minutes WOD by Peanut Butter Runner
7 min AMRAP #1  (5 Rounds + 30 reps):
  1: 10 Push-Up
  2: 20 Walking Lunges
  3: 30 Single Unders
2 min Rest
7 min AMRAP #2  (4 Rounds + 13 reps):
  1: 5 Burpee Box Jump @60cm
  2: 10 Dumbbell Push Press @2x18kg
  3: 15 AbMat Sit-up
2 min Rest
7 min AMRAP #3  (7 Rounds + 15 reps):
  1: 15 Air Squat
  2: 10 Kettlebell Swings @24kg
  3: 5 Pull-Up
(Total Score: 330+133+225= 688 reps)

Phase 2: WOD
10 Rounds (20 minutes) EMOM:
  1: 60s 10 Cal Rowing Machine, Damper: 8
  2: 60s 11 Cal Air Bike
pi 12.04.2019 Rest day (Travel to Kutná Hora, Czech Rep.)
so 13.04.2019 Race: SPARTAN CEU SPRINT Kutná Hora

Location: Kutná Hora, Czech Rep. | Start: 13.4.2019 @8:45 | Vzdialenosť: 6.76km | Čas: 1:04:17 | Čas pohybu: 0:53:42 | Tempo: 7:56 min/km | Energetika: 585 kcal | Prevýšenie: 157 m | Rýchlosť: 152 kroky/min
Meno: BALINT Viktor (SVK) 1978 | Bib: 3085 | Kategória: Age Group Men 40-44 | Poradie: 1018 (z 4425) | Poradie v kategorii: 47 (z 53) | Poradie Muži: 874 (z 2934)
Tempo: 6:31 - 6:55 - 6:53 - 6:59 - 7:56 - 11:38 - 8:46

Obstacles: 19 | 1: 5ft Wall | 2: Hurdles | 3: OUOUO | 4: Monkey Bar | 5: 6ft Wall | 6: Sandbag Carry | 7: Rope Climb* | 8: Vertical Cargo | 9: Z-Walls | 10: Barbwire Crawl | 11: Balance* | 12: Atlas Carry | 13: OUT | 14: Bucket Carry | 15: Spear Throw* | 16: Multiring | 17: Hercules Hoist | 18: Invert Wall | 19: Slip Wall | *: 30 Burpees (Total 90)

Medzičas (Poradie, Čas, P.Muži., P.AgeGroup):
  6.Sandbags, 1295, 0:27:15, 1146, 46
  10.Barbwire, 1164 (-131), 0:40:21, 1023 (-123), 47 (+1)
  14.Bucket, 1167 (+3), 0:52:53, 1005 (-18), 47
  Ruthardská, 958 (-209), 1:03:16, 816 (-189), 46 (-1)
  Finish, 1018 (+60), 1:04:17, 874 (+58), 47 (+1)

CEU REGIONAL SERIES 2019 - AGE GROUP MEN 40-44
Results after 2 Races:
Position: 19. (of 132) | BALINT Viktor | 1978 | Bratislava | Nagykanisza: 649 pts | Kutná Hora: 577 pts |  Total: 1226 pts
ne 14.04.2019 Part A - Race: 72. Národný beh Devín - Bratislava

Location: Bratislava, Slovakia | Štart: 14.4.2019 @10:00 | Vzdialenosť: 11,62 km | Čas: 0:55:35 | Rýchlosť: 12,55 km/h | Tempo: 4:46.7 | Prevýšenie: 50 m | Kalórie: 991 Cal
Meno: BÁLINT Viktor (SVK) 1978 | Číslo: 2398 | Kategória: Muži 40-49 rokov | Klub: Gratex All Stars | Poradie: 908. (z 5383) 17%/83% | Poradie M: 825. (z 3736) 22%/78% | Poradie M40-49: 186. (z 922) 20%/80% | Čistý čas 11km: 0:52:57 | Poradie 11km: 1106.
Priemerná kadencia behu: 168 kroky/min | Maximálna kadencia behu: 196 kroky/min | Priemerná dĺžka kroku: 1,24 m | Teplota: 7,2°C  Light Rain | Pocit ako pri 5,0°C | Vietor: 13 km/h ZSZ | Vlhkosť: 87%
Tempo: 4:51 - 4:45 - 4:49 - 4:43 - 4:41 - 4:52 - 4:49 - 4:54 - 4:54 - 4:39 - 4:43 - 4:38


Part B - Tréning: "Diomeia"

1650m Swimming #2019|4 [Plavanie] (50x33m) @Mosonmagyaróvár, Hungary
po 15.04.2019 Tréning: "Hack Dervish"

Phase 1: Warm-Up Routine
  1: Roller
  2: 3min Easy Air Bike  (31 Cal, 1700m Distance)
  3: Couch Stretch:
       a. opretý nárt o stenu a vo výpade a tlačím stehno
       b. potom idem s laktom k zemi
       c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu
  4: Banded Lunge [band na jednu nohu]
  5: Banded Pusch Press
  6: Dynamic Stretch
  7: 5 Min Air Bike (Total 8 Rounds = 80 Cal):
          5 Cal Easy
          5 Cal Hard

Phase 2: Strength
5 Rounds:
  Barbell Bench Press    10@60kg, 10@90kg, 10@90kg, 10@90kg, 12@80kg

4 Rounds:
  Single DB Arm Bench Press    10/10@14kg, 10/10@20kg, 8/8@26kg, 8/8@26kg

Phase 3: Condition
5 Rounds (Time 26:55):
  1: 20 Power Clean @40kg
  2: 20 Wall Ball Shots @9kg
  3: 20 Cal Rowing Machine, Damper: 8

4 Rounds:
  16m Prowler Rope Pulling [pritahovanie prowlera lanom]
       & 16m Low Bar Prowler Push [nizky prowler push]
      Rounds: @40kg, @40kg, @45kg, @40kg
ut 16.04.2019 Tréning: "Hard Case"

Phase 1: Warm-Up Routine
  1: Roller
  2: 3min Easy Air Bike  (41 Cal, 1921m Distance)
  3: Couch Stretch:
       a. opretý nárt o stenu a vo výpade a tlačím stehno
       b. potom idem s laktom k zemi
       c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu
  4:  a. Banded Lunge [band na jednu nohu]
        b. Banded Good Morning
  5: Shoulder Stretches
  6: Banded Pusch Press
  7: Dynamic Stretch

Phase 2: Condition
5 Rounds - 10 minute EMOM:
  1st 60s: 6 Single Arm Snatch w/DB @22kg (change arms after each rep)
                  4 Burpees
  2nd 60s: 4 Pull-Up
                  8 Push-Up
                  12 Air Squats

4 Rounds - 8 minute EMOM:
  1st 60s: 8 Single Arm Snatch w/DB @22kg (change arms after each rep)
                  4 Burpees
  2nd 60s: 5 Pull-Up
                  10 Push-Up
                  15 Air Squats

3 Rounds - 6 minute EMOM:
  1st 60s: 10 Single Arm Snatch w/DB @22kg (change arms after each rep)
                  4 Burpees
  2nd 60s: 6 Pull-Up
                  12 Push-Up
                  18 Air Squats
  Note: 1min Rest between EMOMs
st 17.04.2019 Tréning: "Bulldozer"

Phase 1: Warm-Up Routine
  1: Roller
  2: 3min Easy Air Bike  (43 Cal, 1960m Distance)
  3: Couch Stretch:
       a. opretý nárt o stenu a vo výpade a tlačím stehno
       b. potom idem s laktom k zemi
       c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu

Phase 2:
5 Rounds - Each 30s (Total time 7:30):
  1: 30s Wall Sit
  2: 30s 9 Cal Air Bike
  3: 30s 10 Wall Ball Shots @9kg

Phase 3: Condition
7 Rounds - 14min EMOM:
  1: 60s 5 Power Clean + 5 Front Squat @40kg
  2: 60s 10 Burpee Pull-Up

Phase 4: Afterparty
For Time:
  1: 500m Rowing Machine @Damper:8   (2:00, 35 Cal)
  2: 30 Barbell Bench Press BW @80kg (6:00)
  3: 1000m Rowing Machine @Damper:8  (10:45, 63 Cal)
  4: 20 Barbell Bench Press BW @80kg (13:15)
  5: 2000m Rowing Machine @Damper:8  (22:00, 128 Cal)
  6: 10 Barbell Bench Press BW @80kg (23:00)
(Total Time 23:00)


Stretching
št 18.04.2019 Mountain Biking: MTB #3 @Bratislava, Slovensko

Route: SAV - Hlboká - Hroboňova - Pri Habánskom Mlyne - Mlynská dolina - Most Lafranconi - Viedenská cesta - Antolská - Veľký Draždiak - Nám.hraničiarov

Štart: 18.4.2019 @17:31 | Vzdialenosť: 20,75 km | Čas jazdy: 1:16:06 | Celkový čas: 1:28:08 | Priemerná rýchlosť jazdy: 16,4 km/h | Maximálna rýchlosť: 27,6 km/h | Prevýšenie: 124 m | Kalórie: 569 Cal
pi 19.04.2019 Mountain Biking: MTB #4 @Bratislava, Slovensko

Route: Petržalka - Kittsee - Pama - Gattendorf - Prellenkirchen - Spitzerberg - Hundsheim - Bad Deutsch Altenburg - Hainburg an der Donau - Jelení háj - Petržalka

Štart: 19.4.2019 @12:26 | Vzdialenosť: 75,95 km | Čas jazdy: 4:36:59 | Celkový čas: 6:19:31 | Priemerná rýchlosť jazdy: 16,5 km/h | Maximálna rýchlosť: 40,2 km/h | Prevýšenie: 473 m | Kalórie: 2.168 Cal | Teplota: 18,9°C  Mostly Clear | Vietor: 4 km/h | Vlhkosť: 43 %
so 20.04.2019 Mountain Biking: MTB #5 @Bratislava, Slovensko

Route: Petržalka - Čunovské jazerá - Čunovo - Trojmedzie - Komitatskanal/Leitha - Zurndorf - Gattendorf - Prellenkirchen - Edelstal - Berg - Petržalka

Štart: 20.4.2019 @11:34 | Vzdialenosť: 76,96 km | Čas jazdy: 4:58:01 | Celkový čas: 7:22:22 | Priemerná rýchlosť jazdy: 15,5 km/h | Maximálna rýchlosť: 32,0 km/h | Prevýšenie: 379 m | Kalórie: 2.001 Cal | Teplota: 18,9°C  Fair | Vietor: 9 km/h | Vlhkosť: 24 %
ne 21.04.2019 Tréning: "Three Times Easter"

Part A:
  CFTF Spartan Training  @Hlohovec (Slovensko)
  Training at Obstacles: Spear Throw, Balance, Multiring, Olympus, Rope Climb

Part B:
  Run #2019|4 Petržalka
  Route: Nám.hraničiarov -> Ševčenkova -> Bosákova -> Nám.hraničiarov
  Vzdialenosť: 3,51 km | Čas behu: 17:03 | Celkový čas: 22:27 | Priemerné tempo behu: 4:52 min./km | Prevýšenie: 8 m | Kalórie: 295 Cal | Priemerná dĺžka kroku: 1,27 m | Teplota: 22,2°C  Fair | Vietor: 13 km/h SV | Vlhkosť: 19 %
  Obstacles @km 1.4:
      2 Rounds:
        1: 10 Pull-Up
        2: 15 Dips

Part C:
  2726m Swimming #2019|5 [Plavanie] (80x25m + 22x33m) @Mosonmagyaróvár, Hungary
po 22.04.2019 Mountain Biking: MTB #6 @Bratislava, Slovensko

Route: Petržalka - Starý most - Bratislava - Devínska Kobyla - Cyklomost Slobody - Schloss Hof - Markthof - Andreas-Maurer-Brücke - Bad Deutsch Altenburg - Hundsheim - Edelstal - Berg - Kittsee - Petržalka

Štart: 22.4.2019 @12:02 | Vzdialenosť: 61,85 km | Čas jazdy: 4:43:32 | Celkový čas: 6:32:18 | Priemerná rýchlosť jazdy: 13,1 km/h | Maximálna rýchlosť: 35,2 km/h | Prevýšenie: 856 m | Kalórie: 2.024 Cal
ut 23.04.2019 Tréning: "Survival game"

Phase 1: Warm-Up Routine
  1: 3min Easy Air Bike  (35 Cal, 1800m Distance)
  2: Couch Stretch:
       a. opretý nárt o stenu a vo výpade a tlačím stehno
       b. potom idem s laktom k zemi
       c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu
  3: Dynamic Stretch

Phase 2: Modified “DOUGIE & LEON” CROSSFIT TAUMATA HERO WOD
2 Teams Challenge for Time (with a Partner):
Cash-in:
   400 meter Rowing Machine, Damper: 8 (each)
Then 3 Rounds:
   1: 40 Burpees
   2: 40 Pull-Ups
   3: 40 Power Cleans @40kg
   4: 40 Push-Ups
   5: 40 Shoulder-to-Overhead @40kg
   6: 2 lenght (30m) of Prowler Push @70kg
   7: 40 Cal Air Bike
Cash-out:
   400 meter Rowing Machine, Damper: 8 (each)
       Note: One partner works while the other rests. With a running clock, break up the work between partners as needed. 60-minute time cap.
(1st Team: Me+Stevo, 2nd Team: Vlado+Laco)
(Times - after 1st Round 16:00, 2nd Round 32:00, Final Time Me 52:33 - Vlado 52:38)
st 24.04.2019 Tréning: "Bog-Trotter"

Phase 1: Warm-Up Routine
  1: Roller
  2: 3min Easy Air Bike  (35 Cal, 1800m Distance)
  3: Couch Stretch:
       a. opretý nárt o stenu a vo výpade a tlačím stehno
       b. potom idem s laktom k zemi
       c. nakoniec sa trochu odsuniem od steny a idem do hlbokého výpadu
  4:  a. Banded Lunge [band na jednu nohu]
        b. Banded Good Morning
  5: Shoulder Stretches
  6: Banded Pusch Press
  7: Dynamic Stretch

Phase 2: Warm-Up
1 Round (Time 5:30):
  1: 30 Hand Relase Push-up w/ Shoulder over head
  2: 30 Wall Ball Shots @9kg

Phase 3: Strength
6 Rounds - Each 3 Minutes On Minutes (E3MOM):
  1: 10 Back Squat @70kg
  2: Barbell Bench Press BW @80kg  10,10,10,10,9,9

Phase 4: Conditioning
4 Rounds (Time 13:00):
  1: 10 Walking Lunges @DB2x12kg
  2: 10 Devil Press @DB2x12kg
  3: 10 Box Jump @60kg

Phase 5: AfterParty
3 Rounds:
  12 Cable Rope Triceps Pushdown [lano] @32kg

2 Rounds:
  Wide Neutral Grip Pull Ups [široké neutrálne zhyby]  15,12
št 25.04.2019 Tréning: "The Merciful"

Phase 1:
5 Rounds:
  1: 10 Parallel Bar Dips  (Total 50 reps)
  2: 5 Pull-Ups  (Total 25 reps)

4 Rounds:
  Barbell Push-Press  10@50kg, 8@55kg, 6@60kg, 12@50kg

Phase 2:
3 Rounds (20-15-9):
  1: Triceps pushdown with cable [T kladka] @41kg, @50kg, @59kg
  2: Standing Biceps Overhead Cable Curl  @18kg, @23kg, @27kg

2 Rounds:
  1: 10/10 Seated Dumbbell Biceps Curl @2x12kg, @2x14kg,
  2: High Cable Crossover Chest  12@27kg, 10@27kg

Phase 3: Afterparty
  8 Pull-Up
pi 26.04.2019 Tréning: "Cassei"

Phase 1: Strong Start-Up WOD
Buy-In:
  70 Biceps Rope Waves (each hand)
5 Rounds:
  1: 3 Tire Flips
  2: 50 Biceps Rope Waves (each hand)
  3: 10+10 Sledgehammer Overhead Slams
Buy-Out:
  30 Burpees
(Total Time 22min)

Phase 2: Back
4 Rounds (Time 19:20):
  1: Standing Cable Rope Lat Pushdown [sťahovanie lana chrbát]  12@41kg, 12@41kg, 12@36kg, 12@36kg
  2: Straight Arm Pulldowns [sťahovanie T kladky chrbát] 12@50kg, 10@50kg, 12@46kg, 12@46kg
  3: 10 Chin-Ups

Phase 3: Chest
6 Rounds (Time 14min):
  Barbell Bench Press  12@60kg, 10@70kg, 8@80kg, 6@90kg, 4@100kg, 10@80kg

Phase 4: Afterparty
5 Rounds (Tabata 15s/45s):
  1: 15s Air Bike High Intensity (Total 62.4 Cal)
  2: 45s Rest
so 27.04.2019 Mountain Biking: MTB #7 @Malé Karpaty - Bratislava, Slovensko

Route: Petržalka - Starý most - River Park - Železná studienka - Snežienka - Dolný červený kríž - Biely kríž - Tri bresty - Svätý Jur - Ivanka pri Dunaji - Vrakuňa - Prístavný most - Petržalka

Štart: 27.4.2019 @11:22 | Vzdialenosť: 67,01 km | Čas jazdy: 4:40:55 | Celkový čas: 7:25:34 | Priemerná rýchlosť jazdy: 14,3 km/h | Maximálna rýchlosť: 40,6 km/h | Prevýšenie: 644 m | Kalórie: 1.963 Cal | Teplota: 15,0°C  Mostly Cloudy | Vietor: 30 km/h SZ | Vlhkosť: 55 %
ne 28.04.2019 Race: "20. Salomon Rača - Kamzík"  @Bratislava - Rača (Slovakia)

2. kolo - Karpatský pohár v horskom behu
Štart: 28.4.2019 @11:15 | Vzdialenosť: 16 km | Tempo: 6:08 min./km | Stúpanie: 598 m | Klesanie: 388 m | Min.n.v.: 184 m | Max.n.v.: 496 m | Kalórie: 1.285 Cal | Teplota: 13,3°C Mostly Cloudy | Vietor: 26 km/h ZSZ | Vlhkosť: 48 %
Meno: Viktor BALINT, 1978, Bratislava, SVK | číslo: 1007 | čas: 1:38:00 | kategória: M40-49 | Poradie: 79 (zo 188) | Poradie kategória M40-49: 14 (z 26) | Poradie Muži: 67

Trasa: ŠTART @Knižková dolina, Bratislava – Amfiteáter Rača (188m) -> Potočná ul. -> Biely Kríž (506m) -> Bystrické (415m) -> Svätý vrch (402m) -> U Slivu (327m) -> Tri duby (355m) -> Pod Chlmcom (312m) -> CIEĽ @Kamzík, Královská lúka (391m)

Úseky:
km | Čas | Kum.čas | Stúp.| Kles.
  1 | 5:02 |    5:02 | 44 | 10
  2 | 7:23 |   12:25 | 82 | 1
  3 | 7:59 |   20:24 | 80 | 1
  4 | 7:11 |   27:35 | 69 | 0
  5 | 7:31 |   35:06 | 57 | 12
  6 | 4:56 |   40:02 |  3 | 63
  7 | 4:48 |   44:50 |  6 | 34
  8 | 4:49 |   49:39 |  1 | 32
  9 | 4:57 |   54:36 |  6 | 29
10 | 5:19 |   59:55 |  5 | 23
11 | 5:35 | 1:05:30 |  8 | 21
12 | 8:24 | 1:13:54 | 81 | 2
13 | 5:26 | 1:19:20 | 19 | 16
14 | 5:33 | 1:24:53 | 19 | 51
15 | 5:50 | 1:30:43 | 23 | 69
16 | 7:17 | 1:38:00 | 88 | 17


Part B: Tréning "Deatriy"

Phase 1: Warm-Up Routine
  1: Roller
  2: 3min Easy Air Bike  (34 Cal, 1800m Distance)
  3: Dynamic Stretch

Phase 2: Strength
3 Rounds (Time 15min):
  1: 8 Barbell Bench Press @70kg
  2: 8 Burpees
  3: 8 Barbell Bench Press @70kg
  4: 5 Neutral Grip Pull Ups [neutralne zhyby]

Phase 3: Back
2 Rounds:
  Lat Pull-down [Stahovanie kladky pred hlavu v sede] 15@41kg, 12@41kg

Phase 4: Chest Afterparty
5 Rounds:
  Low Cable Crossover Chest  12@18kg, 12@23kg, 10@27kg, 10@23kg, 12@18kg
po 29.04.2019 Tréning: "Rapid"

Phase 1: Warm-Up Routine
  1: Dynamic Stretch
  2: 3min Easy Air Bike  (39 Cal, 1900m Distance)

Phase 2: Bell WOD
20 minutes EMOM:
5 Rounds (Minutes 1-10):
  even: 16 Wall Ball @9kg
  odd: 16 Goblet Squat @KB12kg
5 Rounds (Minutes 11-20):
  even: 12 Russian Twist @KB12kg (each side)
  odd: 12 Sumo Deadlift High Pull @40kg

Phase 3: Heather Barr WOD
50-40-30-20-10 for Time:
  1: Push Press @40kg
  2: Row Calories
(Total Time 25:00)

Phase 4: Afterparty
  100 Burpees (Time 7:50)
  +10 Burpees as Bonus
ut 30.04.2019 Tréning: "The Myriad Titans"

Phase 1: Warm-Up Routine
  1: 3min Easy Air Bike  (32 Cal, 1700m Distance)
  2: Dynamic Stretch

Phase 2: Pre-Workout
1 Round (Time 5:00):
  150s Wall sit w/ 4 Burpees
  150s 50 Wall Ball Shots @9kg

Phase 3: Strong
4 Rounds (Time 12min):
  1: 16m Prowler Rope Pulling @25kg
         & 16m Low Bar Prowler Push @25kg
  2: 60s Plank* (first round skipped)

Phase 4: Arms
4 Rounds (Time 13min):
  1: 10 Biceps Curl w/ EZ Bar @20kg
  2: 5 Neutral Grip Pull Ups [neutralne zhyby]
  3: 10 Seated Dumbbell Biceps Curl @2x4kg

Phase 5: Abdominal Cooldown
5 Rounds (Time 9min):
  10 Hanging Leg Raise [Dvihanie noh na hrazde]

Phase 6: Tuesday Afterparty Wod
30-20-10 For Time:
  1: Kettlebell Swings @24kg
  2: Goblet Squats @24kg
  3: Calories Air Bike
(Total Time 10:00)