Дневникът на Vic (CVFMHI)

26052021

For time:
4 rounds:
20-15-10-5 KB Snatch @ 2 x 32 kg
5 Step ups @ 2 x 32 kg
5 Burpee D-Ball Clean @ 50 kg

17:29 min

27052021

EMOM 27 min
min 1 5 Squat Clean @ 80 kg
min 2 5 Burpee Box Jump
min 3 5 Burpee T2B

27/27

28052021

1. Box Squat Clean - upto 125

2. 5 rounds
30 sec Max Reps Tire Flip @ 230 kg
30 sec Rest

20 reps

3. Bench Press (close grip) - upto 120 kg

29052021

1. Back Squat - upto 200

2. Combo:
Thruster (from rack) + Power Clean
upto 100

30052021

“Murph”
1600 m Run
100 Pullups
200 Pushups
300 Air Squats
1600 m Run

Time: 48:51 min @ 10 kg Weighted Vest

31052021

EMOM 10 min
1 Hang Power Clean @ 100
1 Hang Squat Clean
1 Squat Clean

Дотук 8 тренировки без почивен ден...

01062021

AMRAP 31 min
Buy in: 38 cal Row + 12 Burpee Pullups

5 Power Snatch @ 80 kg
19 DU
8 Squat Clean @ 80 kg
3 Jerk @ 80 kg

5 rounds

02062021

WOD “Корабът Радецки” (https://www.bb-team.org/wod/4312_korabat-radecki)  upscaled
DB 46 kg
Bench Press @ 100 kg i/o Pushups
6 rounds + 7 Snatches
Video: rounds 1&2

03062021

9 rounds for time:
3 Burpee Box Jump
6 Burpee D-Ball Clean @ 50 kg
2 Body Blaster

Time 21:11 min

04062021

SS Back Squat + Hang Squat Clean & Jerk - upto 170/100

07062021

20 rounds
Every 40 sec:
1. 1 Squat Clean @ 100 + 3 T2B
2. 1 Squat Clean @ 100 + 6 HR Pushups

08062021

1. Back Squat - upto 200

2. For time:

50 Box Jump
50 KB Swing @ 50 kg
50 HS Shoulder Taps
50 Pullups
50 Sledge Hammer @ 23 kg

EMOM D-Ball Clean @ 50 kg

Time: 15:53 min

09062021

1. Snatch Balance - upto 80&90

2. EMOM 5 min
1 Back Squat @ 150 kg
1 Squat Clean & Jerk @ 100 kg

3. Clean & Jerk upto 120 kg

10092021

AMRAP 21 min
8 DL @ 100 kg
6 Push Press @ 50 kg
20 DU

12 rounds

11062021

Combo
1 Hang Power Clean
1 Hang Squat Clean
1 Box Squat Clean

upto 100 kg

13062021

1. Snatch variations - upto 80

2. WOD Coffland (variation)
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Row
30 Push-Ups

Time: 30:22

14062021
1. Combo:
“Power Bear”
1 DL
1 Hang Squat Clean
1 Jerk
1 Back Squat
1 Back Jerk

Upto 120 kg

2. For time:
33 Clusters @ 60 kg

Time 05:44 min

3. Others

16062021

For time:
Buy in: 46 cal Row + 75 WB @ 9 kg

19 rounds:
6 OH KB Swing @ 32 kg
16 DU

Time: 36:57 min

17062021

1. Back Squat - upto 200

2. Clean & Jerk - upto 120 kg

3. EMOM 15 min
1 Power Clean @ 100 kg
3 Pullups
6 Pushups
1 Tire Flip @ 230 kg

18062021

20 Back Squat @ 150 kg

19062021

1. For time:
21 Power Clean @ 60 kg
21 Box Jump @ 50 cm
21 Burpees

14 Squat Clean @ 75 kg
14 Box Jump @ 60 cm
14 Burpee Pullup

7 Cluster @ 90 kg
7 Box Jump @ 70 cm
7 Body Blaster

Time: 20:42 min

2. Others: Barbell Gada Style

21062021

EMOM 10 min
2 DL @ 160 kg
2 Box Squat Clean @ 80 kg
2 Push Press @ 80 kg

22062021

6 rounds
20 sec Power Clean @ 90 kg
20 sec Rest

20 sec Front Squat @ 90 kg
20 sec Rest

20 sec Push Press @ 90 kg
20 sec Rest

23062021

5 rounds
1 Back Squat @ 180 kg
1 Push Press @ 110 kg
1 DL @ 200 kg

24062021

E2MO2M 20 min
1 Hang Power Clean @ 100 kg
1 Box Power Clean
1 Box Squat Clean
3 Tire Flips @ 230 kg

25062021

E5MO5M 25 min (5 rounds)
1 Back Squat @ 150 kg
10 cal Skierg
8 m Tire Push Sled
5 Push Press @ 75 kg
10 cal Row
8 m Tire Push Sled

26062021

AMRAP 9 min
1 DL @ 150 kg
1 Bench Press @ 100 kg
1 Squat Clean @ 75 kg

15 rounds

28062021

1. 9 in 1:
Combo “Touch & go” @ 100 kg
Power Clean
Hang Power Clean
Hang Squat Clean
Squat Clean
Cluster
Push Press
Jerk
Back Squat
Back Jerk

2. For time:
1K Row
100 reps total:
Burpee-over-bar
Thruster @ 40 kg

Time: 14:16 min

дублиран...

29062021

1. For time:
29 Body Blaster
EMOM 6 Slam Ball @ 15 kg

Time: 08:45 min

2. Back Squat - upto 170 kg

30062021

1. EMOM 10 min
3 T2B
2 Thruster @ 80 kg
1 DL @ 170 kg

2 min Rest

2. 4 rounds:
20 sec Pullup Step up
10 sec Rest
20 sec Shield Press @ 20 kg
10 sec Rest
20 sec Box Jumpover
10 sec Rest

01072021

EMOM 20 min
1 Devil Press @ 2x32 kg KB
1 Burpee Slam Ball @ 15 kg
1 Burpee Power Clean @ 100 kg

02072021

AMRAP 20 min
Buy in: 2K Skierg
—-
5 DL @ 70 kg
2 Hang Power Clean
8 Push Press
6 Back Squat

7 rounds

03072021

1. EMOM 8 min
min 1: 1 Power Snatch @ 80 kg
min 2: 1 Squat Clean & Jerk @ 110 kg

2. T2B

05072021

4 rounds
500 m Skierg
30 Push Press @ 40 kg
+ 100 T2B
(penalty 8 Burpee-over-bar every break)

Time: 23:18

Бая тежък комплекс изглежда, а това вляво бялото, кофа за повръщане ли е ? :)

Бая тежък комплекс изглежда, а това вляво бялото, кофа за повръщане ли е ? :)

Хахах! Кофата за магнезий е това :)

А за комплекса си много прав.
Първата част 12:12 мин, пуш пресите ненакъсани и 4-те рунда. T2B 5x20 с 4 прекъсвания.
Най-гадното - бърпитата (рамената леш и корема опитва да крампира). Ако не си в състояние да правиш поне 25-30 T2B в серия извън комплекс, става много тежко с натрупаната умора и наказателните бърпита.

06072021

1. Clean Combo:
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean
upto 110 kg

2. EMOM 10 min
1 Hang Power Clean @ 100 kg
1 Hang Squat Clean @ 100 kg

Дублиран ..

08072021

E3MO3M 15 min
2 Devil Press @ 2 x 32 kg KB
2 Burpee Slam Ball @ 15 kg
2 Burpee Power Clean @ 100 kg
2 Burpee Box Jump
2 Burpee Tire Flip @ 230 kg
2 Body Blaster

09072021

For time:
300 Double Unders
Break penalty: 1 Clean & Jerk @ 80 kg

Time: 13:44 min (14 breaks)

10072021

1. Back Squat - upto 200
2. DL - upto 5 x 200

3. 8 rounds
20 sec Clean & Jerk @ 40 kg
10 sec Rest
20 sec OH Situps @ 40 kg
10 sec Rest
20 sec Step ups @ 40 kg
10 sec Rest