1.Core strength – Hanging Leg Lift rx – Straight Leg sc – Bent Leg 5 x 8 – 12 rep( rest between sets: 2:00 ) 2. Push Up Strength rx – Weighted Push Up ( find 5 RM in 5
Weigthlifting: Trening #11
1. Clean and Jerk Build to Heavy Single 2. Clean Grip Deadlift (110%/2)4 *3 second pause in power position 3. Front Squat (75%/4)5 4. Barbell Conditioning EMOMx10 3 Power Cleans 60% + 3 Front Squats + 3 Push Jerks
Endurance & Conditioning. Trening #11
A.Speed Rope 4 Rounds: 30 s max.effort Single Unders 30 s rest B. AMRAP 2` max.rep DU C. Tabata Burpees 8 x on:20 s;off:20 s Burpees over the bar (face) max.rep D.Row 12 Rounds: 150 m max.effort Row rest 1:1
CrossFit. Trening #11
A. Strengh Core; 6 x 10 s Hanging L-Sit rest set: 30 s 1x Durante Core B. WOD 3 RFT: 15 Burpee Box Jump Overs 60 cm 9 Squat Snatch 35-45 kg max.rep Strict Pull Up
CrossFit. Trening #10
3 Rounds: 50% of max.rep Strict Ring Dip 24 x 12/side Half Kneeling Landmine Press max.rep. strict HSPU 2 min rest Endurance AMRAP 8` 8 Cal Row 16 (8 side) Kettlebell Front Rack Pistol 2×12 kg 8 Cal Abb 16
Weigthlifting: Trening #10
A. Hang Power Snatch + OHS 65%/5 + OHS 70%/4 + OHS 75%/3 + OHS rest: 5 min (85%/1) 3 B. Snatch Pull (107%/3)4 C. Pausing Clean Deadlift 5×2 @ 73% 2 Second Pause at Knee
CrossFit. Trening #9
A. Speed & Strenght Core Tabata : Supermans Progressive Tabata: V-Sit Ups/L-Sit * wymiennie raz V-Sit Up raz L-Sit B. WOD 1. Conditioning AMRAP 3: 12 Cal Bike 12 Power Snatch 40 Rest 3:00 AMRAP 3: 12 Cal Bike 8
Endurance & Conditioning. Trening #10
A. Warm Up (general) 1. Cardio – slow pace 5min (run, row, bike) 2. Warm Up (specific) B.Speed Work Bumper Jump 10 kg 3 x on:10 s; off: 20 s Bumper Jump 20 kg 3 x on:10 s; off: 20
Weigthlifting: Trening #9
1. Clean and Jerk EMOM 8` 2 x Power Cleans + 1 x Split Jerk Performed at 73% of Clean and Jerk 2. Pausing Clean Deadlift 5×2 @ 73% 2 Second Pause at Knee 3.EMOM 12` 1 min. 12 kcal
Gymnastics: Trening #10
A. Accessory – Hollow Rock , Arch Rock 3 set 15 rep Hollow Rock ( rest 1:00 ) 3 set 15 rep Arch Rock ( rest 1:00 ) B. Accessory : 1. Scap Pull Up 3 x 12 ( 3