Secret as Fit as Possible

secret78 · Zaslal: út říjen 27, 2015 9:53 pm Předmět:

Utorok 27.10.2015:

Back squat wendler
5x115kg
5x132,5kg
8x150kg

Dips
5x20kg
5x30kg
5x40kg
5x50kg
5x40kg
5x40kg

Bulgarian split squat
3x10+10

Hang squat clean
3x50kg
3x70kg
2x100kg
1x110kg
1x120kg

EMOM 5min:
1x110g

Deadlift
3x50kg
3x70kg
3x90kg
3x100kg
3x110kg
3x120kg

WOD
EMOM 20min:
15 box jumps 60cm
15 HR pushups
15 burpees
15 cals row

TABATA
plank hold

secret78 · Zaslal: čt říjen 29, 2015 9:42 pm Předmět:

Streda 28.10.2015:

Handstand walk
5x ME chase by 10 pistols

WOD
5min EMOM:
10 pushupresses
rest of min
front rack hold

5min EMOM:
10 DB snatches
rest of min plank hold

5min EMOM:
10 OHS 40/25kg
rest of min DU

2min rest between

secret78 · Zaslal: čt říjen 29, 2015 9:51 pm Předmět:

Štvrtok 29.10.2015:

I. FÁZA

Hang Power snatch
up to 80kg
then 5x3x60kg
chase by 5 jump squats

WOD1
teams of 2
15min AMRAP:
50 wallballs
50 KBS
50 jumping lunges
50 V-ups
* 2nd hold plate OH
Score: 2+70

20 plate situps 15kg
20 plate twists 15kg
20 plank hold side knee tuck

2. FÁZA

Benchpress wendler
5x85kg
5x100kg
9x112,5kg

Front squat
5x90kg
5x105kg
5x117,5kg

WOD2
12min AMRAP:
4 ring MU
8 HSPU
12 TTB
16 pistols
Score: 4 rounds

secret78 · Zaslal: po listopad 02, 2015 11:03 am Předmět:

Piatok 30.10.2015:

Bar complex
(pullup - C2B pullup - bar MU)

WOD
For time:
21-18-15-12-9-6-3
thruster 40/25kg
burpees over bar
Time: 13m48s

TABATA
hollow hold
superman hold

secret78 · Zaslal: po listopad 02, 2015 9:47 pm Předmět:

Pondelok 2.11.2015:

I. FÁZA

Jerk skill

Shoulder press wendler
3x60kg
3x65kg
6x70kg

Pushpress
3x70kg
3x80kg
3x90kg

WOD1
3 RFT:
30 box jumps 60cm
20 pushups
10 deadlifts 80kg
Time: 7m01s

TABATA
plank hold

II. FÁZA

Pause clean
3x50kg
3x70kg
2x90kg
1x100kg
1x110kg
1x115kg
1x120kg

Deadlift wendler
3x150kg
3x170kg
7x190kg

Hang clean
3x70kg
2x90kg
1x100kg
1x110kg
1x115kg
1x120kg

III: FÁZA

WOD2
EMOM 8min
3 ring MU
3 power snatches 60kg
chcel som ísť 10min ale rozjebali sa mi kruhy v ôsmej sérii

WOD3
EMOM 10min:
5m handstand walk

IV. FÁZA

Row
5x500m
1:40 pace / rest 1:1

secret78 · Zaslal: út listopad 03, 2015 10:11 pm Předmět:

Utorok 3.11.2015:

I. FÁZA

Snatch balance
3x50kg
3x60kg
3x70kg
3x80kg
2x90kg
1x100kg

Pause snatch
3x40kg
3x50kg
3x60kg
2x70kg
1x80kg
1x85kg
1x87,5kg
0x90kg

OHS
3x50kg
3x70kg
3x80kg
3x90kg
2x100kg

II. FÁZA

HSPU complex
strict + kpping to deficit

WOD
For time:
60 KBS 32kg
50 TTB
40 lunges
30 cleans 50kg
20 pullups
Time: 10m53s

TABATA
situps

secret78 · Zaslal: st listopad 04, 2015 10:29 pm Předmět:

Streda 4.11.2015:

I. FÁZA

Back squat
3x50kg
3x70kg
3x90kg
3x120kg

WOD1
EMOM 20min:
10 DB snatches 30kg
10 strict ring dips
20 wallballs 9kg
30 DU

WOD2
For time:
50 burpees
Time: 2m47s

II. FÁZA

Back squat wendler
3x120kg
3x140kg
6x157,5kg

Benchpress wendler
3x90kg
3x105kg
5x120kg

III: FÁZA

5 rounds:
10m handstand walk
10 pistols

Front lever tuck

C2B pullups
5x5

secret78 · Zaslal: čt listopad 05, 2015 9:00 pm Předmět:

Štvrtok 5.11.2015:

Weighted pullups
up to 1x60kg

WOD
12min AMRAP:
2-4-6-8-10-12-...
power snatch 50kg
HSPU
Score: 6+14

5 rounds:
5 strict TTB
10 toes touch
20 plate twists 20kg

secret78 · Zaslal: pá listopad 06, 2015 7:52 pm Předmět:

Piatok 6.11.2015:

I. FÁZA

Squat clean chase by 5 broad jumps
3x50kg
3x60kg
3x70kg
3x80kg
3x90kg
3x100kg
3x110kg

WOD
For time:
50 cals row
50 pistols alt.
50 thrusters 40kg
50 V-ups
50 OH walking lunges 20kg
50 KB squat bicep curls 24kg
50 DU
50 burpees
Time: 26m55s

II. FÁZA

Front squat wendler
3x100kg
3x110kg
6x125kg

Snatch
up to 90kg

Snatch + hang snatch + high hang snatch
1/70-70-75-80

Handstand walk
ME - 20m

secret78 · Zaslal: po listopad 09, 2015 9:55 pm Předmět:

Pondelok 9.11.2015:

I. FÁZA

Strict ring MU
4x3

WOD
EMOM 20min:
15 cals row
20 KBS 32kg
20 V-ups
10 pushpresses 50kg

II. FÁZA

Back squat wendler
5x130kg
3x150kg
5x167,5kg

Power snatch
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
1x90kg

Benchpress wendler
5x100kg
3x112,5kg
5x125kg

III. FÁZA

Benchpress
5x50kg
5x70kg
5x90kg
3x100kg
3x110kg
1x120kg
1x130kg
1x140kg

Pullups parallel grip
5x3

EZ Bicep curl
3x10x40kg

DB Hammer bicep curl
3x10x12,5kg
10x15kg

3 rounds:
10 GHD situps
10 KB swings 32kg

secret78 · Zaslal: út listopad 10, 2015 9:38 pm Předmět:

Utorok 10.11.2015:

Jerk
3x70kg
3x80kg
2x90kg
2x100kg
1x110kg
1x115kg
1x120kg
0x125kg tesne

Clean
3x60kg
2x80kg
1x90kg
1x100kg
1x110kg
1x115kg
1x120kg

WOD1
12min AMRAP:
3 snatches 60kg
6 clean & jerks 60kg
9 C2B pullups
54 DU
Score: 4 rounds

Snatch + SN pushpress + OHS
1/20-40-50-60-70-80

WOD2
7 RFT:
7 TTB
7 burpees
7 box jumps 60cm
Time: 8m42s

TABATA
plank hold

secret78 · Zaslal: st listopad 11, 2015 7:01 pm Předmět:

Streda 11.11.2015:

I. FÁZA

Handstand walk

WOD1
teams of 2
20min AMRAP:
50 wallballs 9kg
50 KB sdlhp 32kg
50 thrusters 40kg
50 situps
50 DB snatches 25kg
Score: 2 rounds

Hollow rock

II. FÁZA

Shoulder press wendler
5x55kg
3x65kg
5x75kg

Deadlift wendler
5x160kg
3x180kg
5x202,5kg

WOD2
20min AMRAP:
50 wallballs 9kg
50 DU
40 box jumps 60cm
40 TTB
30 C2B pullups
30 burpees
20 cleans 65kg
20 jerks 65kg
10 snatches 65kg
10 ring MU
Score: 268

secret78 · Zaslal: čt listopad 12, 2015 10:20 pm Předmět:

Štvrtok 12.11.2015:

I. FÁZA

Front squat wendler
5x105kg
3x117,5kg
5x132,5kg

WOD
"JT"
For time:
21-15-9
HSPU
ring dips
pushups
Time: 11m33s

Row
500m
Time: 1m26s

II. FÁZA

Snatch drop
2x3x50kg
2x3x60kg

Hang snatch
up to 95kg,
97,5kg fail a bolo asi 30-40 nástupov :)

Pistols
3x10xBW
10x16kg
6x28kg

Ring dips
5xBW
3x20kg
2x40kg
1x60kg

secret78 · Zaslal: so listopad 14, 2015 11:33 am Předmět:

Piatok 13.11.2015:

Bar backward roll to negative bar MU

Handstand walk

WOD
teams of 2
3 RFT:
50 pistols
10 ring MU
30 hang cleans 60kg
Time: 12m43s

teams of 2
3 rounds:
20 medball situps
20 medball twists (10+10)

secret78 · Zaslal: čt listopad 19, 2015 11:17 pm Předmět:

Tento týždeň som si nezapisoval skóre a časy.

Pondelok 16.11.2015

1.)
HSPU
2xME strict HSPU
2xME kipping HSPu

2.)
For time:
21-15-9
wallballs
deadllifts 80/50kg
burpees over bar

3.)
side plank hold

Utorok 17.11.2015

1.)
5 RM OHS
95kg

2.)
10min AMRAP:
15 power snatches 40/25kg
30 DU

3.)
10min AMRAP:
15 TTB
15 box jumps

Streda 18.11.2015

1.)
Pistols

2.)
EMOM 20min:
15 cals row
10 DB snatches
20 jumping lunges
20 cross-Vups

Štvrtok 19.11.2015

I. FÁZA

1.)
Floor press 1RM
150kg

2.)
5 RFT:
5 strict pullups
10 thrusters 40/25kg
15 KBS

3.)
3 rounds:
10 plate situps
20 plate twists
30 mountain climbers

II. FÁZA

Snatch
up to 95kg

Clean & Jerk
up to 110kg