Secret as Fit as Possible

Peter Ustinov · Zaslal: čt listopad 14, 2013 9:56 pm Předmět:

tleskam
Linda za 22 super

ale nasral jsi me s Grace

_________________
Padre vám možná řekne, co je peklo, ale já vám ho ukážu!

secret78 · Zaslal: ne listopad 17, 2013 9:25 pm Předmět:

Petre, grace mám v plane dať čo najskôr unbroken a viac ako 2min už nikdy viac :D

Nedeľa 17.11.2013:

Benchpres
20x50kg
20x60kg
20x80kg

DB flyes
6 sérií

Strict pullups
15,15,10,10

Front squat
5x40kg
5x60kg
5x80kg
5x100kg

Row
2km
Time: 7m07s

secret78 · Zaslal: po listopad 18, 2013 10:42 pm Předmět:

Pondelok 18.11.2013:

I.

Warm up
50 wallballs

Clean + push jerk + jerk
1/50-70-90-100-100-100

Clean & Jerk
1/110-110-110

Hang clean
3-90-100-100-100-100-100

Back squat
5x5x122,5kg

II.

Row
500m

Snatch + hang snatch
1+2/40-50-60-70-80

Snatch
3/80-80-80

Snatch high pull
4x4x80kg

HSPU
3x5

Toes to bar
3x10

secret78 · Zaslal: út listopad 19, 2013 2:57 pm Předmět:

Utorok 19.11.2013:

Box jumps + hurdle jumps
3 rounds:
2x (50cm + 60cm + 70cm) + 10x znožmo
2x (50cm + 60cm + 70cm) + 10x ľavá noha
2x (50cm + 60cm + 70cm) + 10x pravá noha

Deadlift
5x70kg
5x100kg
5x130kg
5x5x155kg

Walking lunges
3 rounds:
20x overhead + 20x front rack + 20x back rack

Row
10 intervals 30/30
Total: 1737m

secret78 · Zaslal: st listopad 20, 2013 11:37 pm Předmět:

Streda 20.11.2013:

Benchpress
5x50kg
5x80kg
5x5x97,5kg

Incline DB benchpress
3x10x35kg

DB biceps curl
10x15kg
10x20kg
5x25kg

EZ biceps curl
10x25kg
10x35kg
10x45kg

Dips
3x10

EZ triceps extensions
10x25kg
2x10x35kg

Pushups
pause 1-2-3-4-5-6
TABATA (max 15, min 5)

secret78 · Zaslal: pá listopad 22, 2013 11:19 pm Předmět:

Štvrtok 21.11.2013:

Clean & Jerk
1/70-80-90-100

Clean
1/110-110-120-130-140n-140n

Front squat
5x50kg
5x80kg
5x5x100kg

Handstand walking
5x MAX

secret78 · Zaslal: pá listopad 22, 2013 11:32 pm Předmět:

Piatok 22.11.2013:

Pushpress
5x50kg
5x5x72,5kg

WOD1 - Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
72cal
BJ, 24" - Games Standards
62x
Push Press 40kg
80x
Dead lift 100kg
65

WOD2
3 rounds:
prowler 30m
burpees
toes to bar
1. 8+18
2. 12+18
3. 12+16

Doubleunders
200x

Core
5x20 Alternating 1-arm Ring Extensions (10/arm)
5x10 Double Ring Extensions

secret78 · Zaslal: po listopad 25, 2013 9:49 pm Předmět:

Sobota 23.11.2013:

OHS
10x40kg
16x60kg

Starts
10x

Shuttle run (10m-5m-10m)
10x

WOD
3 rounds:
500m row
21 KB swings 24kg
12 pullups
Time: 11m27s

secret78 · Zaslal: po listopad 25, 2013 9:56 pm Předmět:

Pondelok 25.11.2013:

I.

Snatch
2/70-80-85-90
1/95-100-105n-105n-105n

Hang high pull
3x3x105kg

Snatch pull
3x3x120kg

Back squat
5x90kg
5x110kg
5x5x132,5kg

Ring pullups + ring dips
3x5+5x10kg

II.

Clean + Jerk
1+2/70-80-90-100-100-110
1+1/120-120n-120

WOD
For time:
100 DU
10 MU
20 squat cleans 70kg
10 MU
100 DU
Time: 13m15s

secret78 · Zaslal: út listopad 26, 2013 10:32 pm Předmět:

Utorok 26.11.2013:

Box jumps
3x (10x20" + 10x24" + 10x30")

Lateral jumps
10x20

Deadlift
5x70kg
5x110kg
5x140kg
5x5x167,5kg

"Grace"
For Time:
30x clean & jerk 60kg
Time: 2m07s

Row
3x500m
Time:
1m27s
1m34s
1m38s
grc.... :D

secret78 · Zaslal: st listopad 27, 2013 9:21 pm Předmět:

Streda 27.11.2013:

Benchpress
5x50kg
5x80kg
5x5x105kg

Incline DB benchpress + Cable flyes
3 série

BB Biceps curl
5 sérií do 45kg

EZ biceps curl
30kg - 15-14-13-12-11-10-9-8-7-6

Dips
3x15

EZ triceps extensions
3 série

DB triceps extensions
3 série

secret78 · Zaslal: čt listopad 28, 2013 11:02 pm Předmět:

Štvrtok 28.11.2013:

I.

Warm up
200 DU

BTN Jerk
3/70-80-90-100-110
1/120-125n-125-130n-130n

Hang powerclean + hang clean
1+1/80-90-95-100-105-110

Hang clean
3x1x120kg

WOD
7min AMRAP:
5 clean&jerk 60kg
30DU
Score: 6+5

II.

Snatch high pull + hang high pull + powersnatch + snatch + snatch balance
10x1x40kg

Front squat
5x80kg
5x5x107,5kg (EMOM)

secret78 · Zaslal: pá listopad 29, 2013 2:48 pm Předmět:

Piatok 29.11.2013:

Pushpress
5x40kg
5x60kg
5x5x77,5kg

One arm deadlift
1+1/60-70-80-90-100-110-120-130

OHS close grip
10x10x20kg

WOD
EMOM 20min
1. 10 wallball shot 9kg
2. 10 KB swings 24kg
technika :)

Core
Accumulate 3 minutes in a static GHDSU hold - Same GHD set up as GHDSU. Hold torso parallel to ground face up.

secret78 · Zaslal: so listopad 30, 2013 7:29 pm Předmět:

Sobota 30.11.2013:

WOD1
"Grace"
For time:
30x clean & jerk 60kg
Time: 1m48s PR

WOD2
EMOM 20min:
1. 10 pullups
2. 10 ring pushups

Row
3x1km /rest 2min
1. 3m29s
2. 3m29s
3. 3m28s

secret78 · Zaslal: ne prosinec 08, 2013 10:50 pm Předmět:

Pondelok 2.12.2013:

I.

Snatch
2/70-80-90-95
1/100n-100n-100n
1/80-90-95-100n

Snatch balance
3/50-60-60-60

Back squat
5x50kg
5x80kg
5x120kg
5x5x142,5kg

WOD
12min AMRAP:
3-6-9-12-15-18-...
S2O 50kg
wallballs
box jumps
Score: 6 rounds

II.

Clean & Jerk
1+2/90-100-110
1/115

Clean
1/120-125-130n-135-140n

Row
500m / rest between rounds 1min
Time:
1m37s
1m38s
1m38s
1m37s

Utorok 3.12.2013:

Warm up
EMOM 10min
30 DU

Deadlift
5x50kg
5x100kg
5x140kg
5x5x180kg

Pushpress
5x50kg
5x70kg
5x5x82,5kg

WOD
AMRAP
every 30 sec 30 DU
Score: 8 rounds

Streda 4.12.2013:

Benchpress
5x50kg
5x80kg
5x100kg
5x5x112,5kg

Incline DB benchpress + flyes
Biceps curls

Dips
10xBW
10xBW+5kg
10xBW+10kg
10xBW+15kg
10xBW+20kg

Štvrtok 5.12.2013:

WOD
12min AMRAP:
3-6-9-12-15-18-21-24-...
shoulders to overhead 50kg
wallballs 9kg
box jumps
Score: 222

Front squat
5x50kg
5x90kg
5x5x115kg