Rachela | Fake it till you make it

Rachela · Zaslal: čt říjen 03, 2013 8:15 am Předmět:

02. 10. 2013
Kde: Karloveský športový klub
Kedy: 18:00 - 19:20

Power Snatch + Snatch:
2+1x40kg
2+1x50kg
2+1x60kg
2+1x70kg

Snatch:
2x60kg
2x70kg
2x75kg
2x77,5kg
2x80kg
2x80kg
2x80kg

Power Clean + Jerk:
1+3x60kg
1+3x80kg
1+3x90kg
1+1x100kg
1+1x105kg
1+1x110kg
3+3x90kg
3+3x90kg
3+3x90kg

Strict Press / Strict Pullups:
5x40kg
5x60kg
5x65kg
3x70kg
5x60kg / 7xRacheljak
5x60kg / 7xRacheljak
5x60kg / 7xRacheljak
5x60kg / 7xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: po říjen 07, 2013 9:58 pm Předmět:

03. 10. 2013 - Off Day

04. 10. 2013
Kde: Karloveský športový klub
Kedy: 18:40 - 19:30

Power Snatch:
3x40kg
3x60kg
3x65kg
3x70kg

Snatch:
1x60kg
1x65kg
1x70kg
1x75kg
1x77,5kg
1x80kg
1x82,5kg
1x82,5kg
1x82,5kg

Back Squat / Toes to bar:
3x100kg / 10xRacheljak
3x120kg / 10xRacheljak
3x120kg / 10xRacheljak
3x120kg / 10xRacheljak
3x120kg / 10xRacheljak
3x120kg / 10xRacheljak

05. 10. 2013
Kde: Vajnory, BA
Kedy: 10:00 - 11:00

Trail running, cca 8km

06. 10. 2013 - A
Kde: Vajnory, BA
Kedy: 11:00 - 12:00

Trail running, cca 9km

06. 10. 2013 - B
Kde: Fitness Relax, Mileticova
Kedy: 15:30 - 16:10

Len taky trening, aby sa nepovedalo. Cely den ma bolela hlava, mal som problem udrzat rovnovahu. Ale nemohol som neist cvicit.

Power Clean + Power Jerk / Pull ups:
1+3x95kg / 5xRacheljak
1+3x95kg / 5xRacheljak
1+3x95kg / 5xRacheljak
1+3x95kg / 5xRacheljak
1+3x95kg / 5xRacheljak
1+3x95kg / 5xRacheljak

DB Bench Press / Toes to bar:
8x32kg / 10xRacheljak
8x32kg / 10xRacheljak
8x32kg / 10xRacheljak
8x32kg / 10xRacheljak
8x32kg / 10xRacheljak

07. 10. 2013
Kde: Karloveský športový klub
Kedy: 18:10 - 20:10

Power Clean + Jerk:
1+3x60kg
1+3x70kg
1+3x80kg
1+1x90kg
1+1x95kg
1+1x100kg
1+1x105kg

Clean + Jerk:
1+1x90kg
1+1x100kg
1+1x105kg
1+1x110kg
1+1x115kg <-- PR.. jou, jou, uplne krasne, cisto, bez dotlacania
1+0x115kg
1+0x115kg
1+1x110kg
1+1x110kg
1+1x110kg
1+1x110kg
1+1x110kg

Power Clean + Hang Clean + Power Jerk:
1+2+3x60kg
1+2+3x80kg
1+2+3x90kg
1+2+3x90kg
1+2+3x90kg

Power Snatch + Snatch:
1+1x60kg
1+1x65kg
1+1x70kg
1+1x75kg
1+1x77,5kg <-- PR

Strict Press / Pullups:
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak

Paused Back Squat (4 sekundy pauza v sedacke) / Toes to bar:
5x100kg / 10xRacheljak
5x100kg / 10xRacheljak
5x100kg / 10xRacheljak
5x100kg / 10xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: čt říjen 10, 2013 8:30 am Předmět:

09. 10. 2013
Kde: Karloveský športový klub
Kedy: 19:30 - 20:30

Power Snatch:
2x40kg
2x60kg
2x70kg
1x75kg
1x77,5kg
1x80kg <-- PR
1x80kg

Snatch:
1x60kg
1x70kg
1x80kg
1x82,5kg
1x85kg

Power Clean + Front Squat + Power Jerk + Back Squat + Power Jerk:
1+1+1+1+1x60kg
1+1+1+1+1x80kg
1+1+1+1+1x90kg
1+1+1+1+1x100kg

EMOM Power Clean + Box Jump:
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm
3x80kg + 5x60cm

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: čt říjen 10, 2013 9:19 pm Předmět:

10. 10. 2013
Kde: Karloveský športový klub
Kedy: 19:10 - 20:30

Power Clean + Jerk:
2+2x60kg
2+2x70kg
2+2x80kg
2+2x90kg
1+1x100kg
1+1x105kg

Clean:
2x90kg
2x100kg
2x105kg
2x110kg
2x115kg
2x120kg <-- PR
2x105kg
2x105kg
2x105kg

Push Press / Strict pullups:
3x50kg
3x70kg
3x90kg
1x95kg / 6xRacheljak
1x95kg / 6xRacheljak
1x95kg / 6xRacheljak
1x95kg / 6xRacheljak
1x100kg / 6xRacheljak
1x100kg / 6xRacheljak

WOD:
5 rounds of
5x Deadlift 80kg
5x Power Clean 80kg
5x Power Jerk 80kg
time: 09:12

Toes to bar / Pushups:
10xRacheljak / 20xRacheljak
10xRacheljak / 20xRacheljak
10xRacheljak / 20xRacheljak

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Moocha · Zaslal: čt říjen 10, 2013 9:36 pm Předmět:

Co trénink, to osobák. Dobře jedeš

Rachela · Zaslal: pá říjen 11, 2013 11:23 pm Předmět:

11. 10. 2013
Kde: FitCamp, BA
Kedy: 19:50 - 21:40

Total 200kg! Video z treningu:

Dnes som bol dost unaveny po tazkych treningoch z predchadzajucich dvoch dni a povodne som ani nemal ist cvicit.
Ale bol som na youtube a pozeral som MDUSAW channel a spominali tam nejake Maxout Fridays, tak ma to strasne namotivovalo :D Bohuzial, nohy mi velmi nevladali po vcerajsich cleanoch, prejavilo sa to na nadhode.

Power Snatch + Snatch:
1+1x40kg
1+1x50kg
1+1x60kg
1+1x70kg
1+1x75kg
1+1x77,5kg

Snatch:
1x70kg
1x75kg
1x80kg
1x85kg
0x87,5kg
1x80kg
1x85kg
1x87,5kg <-- PR

Clean + Jerk:
1+3x50kg
1+3x70kg
1+1x90kg
1+1x100kg
1+1x105kg
1+1x110kg
1+1x112,5kg <-- tymto bodom som dosiahol total 200kg v dnesnom treningu. Super.
1+0x115kg
1+0x120kg <-- uz len cleany
1+0x120kg
1+0x120kg

Split Jerk:
3x70kg
3x90kg
1x100kg
1x100kg
1x100kg
1x100kg

Paused back squat (4s pauza):
3x70kg
3x90kg
3x110kg
3x110kg
3x110kg

Moocha napsal:

Co trénink, to osobák. Dobře jedeš

Vdaka! Je to naozaj tak, celkom sa mi dari s rozumom ist do toho :) Teraz par dni zase zvolnim, uvidime, co to prinesie :D

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: ne říjen 13, 2013 5:52 pm Předmět:

13. 10. 2013
Kde: Kamzík, BA
Kedy: 14:30 - 16:00

Beh 13km
Dulovo námestie -> Kamzík -> Dulovo námestie

Mal to byt uplne pohodovy beh, siel som to zlahka, na vrchole sme sa s kamosom pofotili, pokecali. A napriek tomu som teraz z toho total roz*ebany :D

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: út říjen 15, 2013 8:24 am Předmět:

14. 10. 2013
Kde: Karloveský športový klub
Kedy: 18:40 - 20:00

Power Clean + Power Jerk:
1+3x60kg
1+3x70kg
1+3x80kg
1+1x90kg
1+1x95kg
1+1x100kg
1+1x105kg
1+1x110kg
1+1x110kg
1+1x110kg
1+0x110kg

Snatch:
3x40kg
3x60kg
1x70kg
1x75kg
1x77,5kg
1x77,5kg
1x80kg
1x80kg
1x80kg

High bar ATG squat (no belt):
3x60kg
3x100kg
3x120kg
3x130kg
3x140kg
5x100kg <-- 4s sekundy stopky v sedacke
5x100kg <-- 4s sekundy stopky v sedacke

EMOM Power Clean + HR Pushups:
3x90kg + 8xRacheljak
3x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak
2x90kg + 8xRacheljak

15. 10. 2013
Kde: OC Central, BA
Kedy: 07:25 - 07:50

prsia 1000m
cas 21:13

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Magumi · Zaslal: út říjen 15, 2013 8:29 am Předmět:

Pořád se zlepšuješ, to je radost číst.

_________________
Somewhere in China, a thirteen-year old virgin is warming up with my max.

http://forum.ronnie.cz/magumi-lean-strength-t28783.html

Rachela · Zaslal: čt říjen 17, 2013 10:51 pm Předmět:

15. 10. 2013 - Večer
Kde: Ružinov, BA
Kedy: 19:35 - 19:50

10 rounds of
50 single unders
10/9/8/.../1 Chin ups
10/9/8/.../1 Burpees
time 12:52

16. 10. 2013 - Večer
Kde: Karloveský športový klub
Kedy: 18:40 - 20:35

- rozcvicka, dynamicky strecing (akurat som si natiahol hamstring, nasledovalo 5 minut nadavania a zaprisahavania sa, ze uz nikdy sa nerozcvicujem:D)

Power Clean + Push Press:
3+3x60kg
3+3x70kg
3+3x80kg
3+3x90kg
1+1x95kg
1+1x95kg
1+1x100kg
1+1x100kg
1+1x100kg
1+3x90kg
1+3x90kg
1+3x90kg

Power Clean:
1x90kg
1x100kg
1x105kg
1x110kg <-- zly pocit, este raz ramp up
1x90kg
1x100kg
1x105kg
1x110kg
1x112.5kg

Snatch:
2x60kg
2x65kg
2x70kg
2x75kg
2x77.5kg

High bar squat ATG, no belt:
3x60kg
3x100kg
1x120kg
1x130kg
1x140kg
1x145kg
1x130kg / 10 ttb
1x130kg / 10 ttb
1x130kg / 10 ttb

Bench Press:
12x60kg
12x60kg
12x60kg
12x60kg
12x60kg

17. 10. 2013 - Výbeh
Kde: Devínska kobyla
Kedy: 15:30 - 16:40

Trail running počas dňa
cca 11km

17. 10. 2013 - Večer
Kde: Fitness Relax, Miletičova
Kedy: 20:10 - 20:55

Len velmi rychly trening, slaby po behu, ale mal som chut nieco podvihat.

Power Clean:
3x70kg
3x80kg
3x90kg
1x100kg
1x110kg
1x110kg

Clean:
1x90kg
1x100kg
1x110kg
1x120kg
0x120kg
1x120kg
0x120kg

Strict Press / Pullups:
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak
6x60kg / 6xRacheljak

Magumi napsal:

Pořád se zlepšuješ, to je radost číst.

Dakujem! Rozhodne sa snazim napriek obrovskemu vytazeniu poslednou dobou.

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Rachela · Zaslal: ne říjen 20, 2013 3:50 pm Předmět:

18. 10. 2013
Kde: Karlovesky sportovy klub, BA
Kedy: 18:10 - 19:30

Snatch:
3x40kg
3x60kg
1x65kg
1x70kg
1x75kg
1x77,5kg
1x80kg
1x82,5kg
1x85kg

Power Clean + Power Jerk:
2+2x70kg
2+2x80kg
2+2x90kg
2+2x100kg
2+2x100kg
2+2x100kg

Deadlift (no belt):
1x110kg
1x130kg
1x150kg
1x170kg
1x200kg
1x210kg

Deadlift (no belt) / DB Bench Press:
3x170kg / 15x22kg
3x170kg / 15x22kg
3x170kg / 15x22kg
3x170kg / 15x22kg

Pritahy spodnej kladky / Toes to bar:
12xnieco / 8xRacheljak
12xnieco / 8xRacheljak
12xnieco / 8xRacheljak
12xnieco / 8xRacheljak
12xnieco / 8xRacheljak

19. 10. 2013
Kde: Tlmače
Kedy: 14:00 - 14:30

WOD1:
10 rounds of
15 air squats
10 HR pushups
5 strict pull ups
time 11:44

WOD2:
100 burpees for time
time 07:29 <-- PR
No ale mal som strasne unavene prsia po WOD1, verim si na pohodlny cas pod 07:00 inak.

20. 10. 2013 - Tréning A
Kde: Štiavnické vrchy
Kedy: 12:00 - 13:30

Trail running
cca 13km

_________________
Wilks? Makes little guys feel better about lifting less. Means nothing. I came up with my own formula that makes weaker guys like me to feel better: it's a combination of bw, years training, leverages, excuses, potential and heart :D:D:D

Moocha · Zaslal: pá listopad 29, 2013 10:28 am Předmět:

Kde se flákáš? Nemám co číst

secret78 · Zaslal: pá listopad 29, 2013 2:31 pm Předmět:

Moocha napsal:

Kde se flákáš? Nemám co číst

stal sa z neho podpapučák