Xawel - SEALFIT

Xawel · Zaslal: út září 04, 2012 2:45 pm Předmět:

Trénink 4. 3.9.2012

Baseline :5min rope jump, then ROM drills. Work up to 10 RM Back Squat.
50,60,70, 80kg
Strength : Back Squat – 10 reps @ -5% of 10 RM, 10 reps @ -10% of 10 RM
10x75kg, 10x72kg
Stamina : Chipper, not timed: 50x back squat @ 50% 10 RM
50x40kg
Work Capacity : Complete the following for time…
30x Thruster (35kg
3x rope climb (15ft)
20x Thruster (35kg)
20x pull-ups
10x Thruster (35kg)
10x pull-ups

Xawel · Zaslal: so září 08, 2012 1:02 pm Předmět:

Trénink 5. ranní směna 4.9.2012
Baseline : ROM drills. Work up to 10 RM Push Press.
30, 45, 50kg
Stamina : 3 Rounds, not timed: 20x Push press 25kg, 5x Weighted pull ups (20kg)

Trénink 6. ranní směna 6.9.2012
Baseline : ROM drills. Work up to 10 RM Deadlift.
60, 80, 100, 105kg
Strength : Deadlift – 10 reps @ -5% of 10 RM, 10 reps @ -10% of 10 RM.
10x100kg
10x90kg
Stamina : Chipper, not timed: 50x Deadlift @ 50% 10 RM, 75x KB Sumo deadlift high pull (16kg).
Work Capacity : 50 reps of…
Wall ball (10kg)
Pull ups
Double unders

Trénink 7. ranní směna 7.9.2012
Baseline : 40 double unders, then ROM Drills. Work up to 10 RM Bench press.
35, 50, 65, 70kg
Strength : Bench Press – 10 reps @ -5% of 10 RM, 10 reps @ -10% of 10 RM.

Frozz. · Zaslal: so září 08, 2012 1:34 pm Předmět:

Super tréninky a výběr cviků, jen tak dál!

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