Secret as Fit as Possible

secret78 · Zaslal: so duben 05, 2014 9:15 pm Předmět:

Sobota 5.4.2014:

Run
3x800m
1- 3m05s
2- 3m10s
3- 3m10s

C2B pullups
max reps - 20
HSPU
max reps - 15 (10+5)
pullups
max reps - 27

WOD
For time:
33 front squats 80kg
15 burpees
33 deadlifts 80kg
15 burpees
33 KBS 32kg
15 burpees
Time: 14m24s

GHDSU
50x 10kg medbal

seeya · Zaslal: so duben 05, 2014 9:22 pm Předmět:

Na kolko percent si siel tie 800ky? Alebo este lepsie na kolko by si to videl pri 100% ? A tie zhyby si fakt dal na supu 27??? Stroj :)

secret78 · Zaslal: po duben 07, 2014 10:34 pm Předmět:

seeya napsal:

Na kolko percent si siel tie 800ky? Alebo este lepsie na kolko by si to videl pri 100% ? A tie zhyby si fakt dal na supu 27??? Stroj :)

800vky naplno :D a zhyby neboli ale striktné

secret78 · Zaslal: po duben 07, 2014 10:44 pm Předmět:

Nedeľa 6.4.2014:

Bike ccca 37km

Pondelok 7.4.2014:

I. FÁZA

Row
1km
Time: 3m43s

Squat clean + front squat + jerk
1/50-60-70-80-90-100

WOD
5 RFT:
10 TTB
8 DB thrusters 20kg
12 DB lunges 20kg
200m run
Time: 15m20s

II. FÁZA

WOD1
3 RFT:
18 situps
6 power cleans 95kg
Time: 3m46s

WOD2
4 rounds:
max reps BW benchpress
50m sandbag prowler
Score: 12-10-9-9 reps

Cooldown
1200m

secret78 · Zaslal: út duben 08, 2014 8:39 pm Předmět:

Utorok 8.4.2014:

Row
1km
Time: 3m45s

Power snatch + squat snatch + OHS
1/50-50-60-70-75-80

WOD
For time:
100 KBS 24kg
50 thrusters 20kg
30 pullups
Time: 11m11s

Back squat
5x70kg
5x100kg
5x120kg
5x130kg
5x140kg

secret78 · Zaslal: st duben 09, 2014 8:40 pm Předmět:

Streda 9.4.2014:

Row
1km
Time: 3m34s

Deadlift (+10 pushups after each round)
5x70kg
5x120kg
5x150kg
5x170kg
5x180kg

WOD1
10 RFT: 15 min TC
10 TTB
10 power snatch 40kg
Score: 7+16

WOD2
5min AMRAP:
20 twister ball 10kg
10 burpees
Score: 4+12

secret78 · Zaslal: čt duben 10, 2014 8:43 pm Předmět:

Štvrtok 10.4.2014:

"SEVEN"
7 RFT:
7 HSPU
7 thrusters 60kg
7 KTE
7 deadlifts 110kg
7 burpees
7 KBS 32kg
7 pullups
Time: 37m05s

secret78 · Zaslal: po duben 14, 2014 8:13 pm Předmět:

Piatok 11.4.2014:

WOD1
"Random Elizabeth"
For time:
21-15-9
clean 70kg
ring dips
Time: cca 7min +/-

WOD2
Teams of 2
12min AMRAP:
5 burpees
10 wallballs 10/6kg
15 KB deadlift 24/16kg
Score: 4+1

secret78 · Zaslal: po duben 14, 2014 8:20 pm Předmět:

Pondelok 14.4.2014:

Row
1km
Time 3m48s

MU
nácvik prechodu z jedného do druhého opakovania

Squat clean
3x70kg
3x90kg
3x100kg
3x110kg
3x105kg
3x100kg

Jerk
3x60kg
3x70kg
3x80kg
3x90kg
3x100kg
3x95kg
3x90kg

4 rounds:
max strict pullups
5x pushpress 70kg
Pullups: 10-8-7-7

WOD
3 RFT:
20 burpees
30 KBS 32kg
40 pushups
50 air squats
Time: 19m45s

secret78 · Zaslal: út duben 15, 2014 8:08 pm Předmět:

Utorok 15.4.2014:

Snatch
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
3x80kg
3x75kg

Front squat
5x70kg
5x90kg
5x100kg
5x110kg
5x120kg

WOD1
For time:
15 MU
15 hang clean to thruster 60kg
100m shuttle run
20 box jumps 70cm
10 hang clean to thruster 60kg
100m shuttle run
15 box jumps 70cm
5 hang clean to thruster 60kg
100m shuttle run
10 box jumps 70cm
15 MU
Time cap 20min
Score: +7 MU

WOD2
50-40-30-20-10 wallballs 10kg
25-20-15-10-5 box jumps 60cm
[u]Time: 12m29s [/u]

secret78 · Zaslal: st duben 16, 2014 7:27 pm Předmět:

Streda 16.4.2014:

Rpw
1km
Time: 3m18s

WOD1
For time:
50x snatch 50kg
Time: 6m12s

WOD2
For time:
21 deadlifts 100kg
21 HSPU
15 deadlifts 125kg
15 HSPU
9 deadlifts 150kg
9 HSPU
Time: 13m05s

WOD3
12min AMRAP:
4min AMRAP clean & jerk 40kg
4min AMRAP KBS 24kg
4min AMRAP burpees
Score: 45+78+48=171

secret78 · Zaslal: so duben 19, 2014 8:22 am Předmět:

Piatok 18.4.2014:

Snatch
3x70kg
2x80kg
1x85kg
1x90kg
0x95kg

Snatch Balanace
3x70kg
3x75kg
3x80kg

WOD
15min AMRAP:
5 pullups
10 pushups
15 V-ups
20 one legged squats alt.
Score: 5+34

Run 5km + walk 5km

secret78 · Sobota 18.4.2014: Bike cca 30km

Sobota 18.4.2014:

Bike
cca 30km

secret78 · Zaslal: ne duben 20, 2014 8:30 pm Předmět:

Nedeľa 20.4.2014:

Clean
3x70kg
2x80kg
1x90kg
1x100kg
1x110kg
1x120kg
1x125kg
1x130kg

Back squat
5x70kg
5x100kg
3x120kg
3x140kg
1x160kg
1x170kg
1x180kg

WOD
12min AMRAP:
1-2-3-4-....
thruster 50kg
strict pullup
Score: 8+15

5 sets:
10 TTB
10 pushups
10 walking lunges 50kg

Core

secret78 · Zaslal: po duben 21, 2014 7:59 pm Předmět:

Pondelok 21.4.2014:

Hang power snatch
3x50kg
3x60kg
3x70kg
2x80kg
2x85kg
1x90kg

Hang snatch
3x3x70kg

Deadlift
5x120kg
5x150kg
3x170kg
2x190kg
1x200kg

WOD
"Murph"
For time:
1mile run (7m38s)
100 pullups
200 pushups
300 air squats
1mile run (6m59s)