Дневникът на Vic (CVFMHI)

01122023

EMOM 10 min
min 1
1 Back Squat @ 180 kg
min 2
1 Jerk @ 120 kg

04122023

1. Box Squat Clean - upto 2 x 1 @ 120 kg

2. 3 rounds
AMRAP 6 min
2 Back Squat @ 100 kg
12 Sledge Hammer @ 12 kg

Rest 87 sec

Score: 19 rounds

05122023

1. Jerk - upto 120

2. KB Combo - upto 40 kg

3. 10 rounds
Every 30 sec
1 Box Jump @ 93 cm
2 KB Clean @ 64 kg

4. Tire Back Flip @ 80 kg

06122023

1. Hang Squat Clean - upto 130 kg

2. Mace & Clubbell variations.

11122023

E2MO2M 12 min
1 Hang Squat Clean @ 120 kg
1 Sandbag Clean @ 63 kg
1 KB Snatch @ 2 x 32 kg
5 KB Push Press @ 2 x 32 kg

12122023

50 Cal Row

25 rounds
1 Power Clean @ 100 kg
1 Body Blaster

50 Cal Row

Time: 22:33 min

14122023

E2MO2M 24 min
01-12 min (6 rounds)
1 Squat Clean & Jerk 120 kg
16 Sledge Hammer @ 12 kg Mace

13-24 min (6 rounds)
1 Squat Clean @ 120 kg
7 Tire Floor Press @ 230 kg

Правиш ли кофички на халки или успоредка,и ако не защо?

Правиш ли кофички на халки или успоредка,и ако не защо?

Спрях ги преди време, защото рамената ми нещо не ги харесваха, а и имах растежение на гръден мускул...

Може би е време да ги подновя.

19122023

10 Squat Clean @ 120 kg
20 Push Press @ 100 kg
30 Pullups

Time: 14:58 min

21122023

10 rounds
Every 90 sec
1 Wall Walk
1 Bar Pullover
1 Hang Squat Clean @ 110 kg

==============

24122023

SS Back Squat 200 kg + Hang Clean & Jerk 120 kg

27122023

6 rounds
1 Incl. Bench Press @ 100 kg
1 Back Squat @ 180 kg
1 Hang Squat Clean @ 120 kg

29122023

1. Reverse Clean & Jerk @ 120 kg

2. E2MO2M 12 min
1 Power Clean @ 100 kg
1 Squat Clean @ 100 kg
2 Tire Flip @ 230 kg
7 Tire Floor Press @ 230 kg

02012024

10 Hang Squat Clean @ 120 kg
20 KB Clean & Push Press @ 40 kg
30 Pullups
40 Box Jump @ 93 cm

Time: 21:30 min

07012024

E3MO3M 15 min
200 m Skierg
1 Rope Climb
2 Tire Flip @ 230 kg
1 Hang Clean & Jerk @ 80/90/100/110/120 kg

Video: 120 kg

09012024

SS
1 Back Squat
1 Hang Clean & Jerk

upto 200 / 120 kg

Hang Squat Clean 130 kg

11012024

EMOM 16 min
min 1, 2, 3 - 3 Cluster @ 80 kg
min 4 Rest
min 5, 6, 7 - 2 Cluster @ 90 kg
min 8 Rest
min 9, 10, 11 - 1 Cluster @ 100 kg
min 12 Rest
min 13, 14 - 1 Cluster @ 110 kg
min 15 Rest
min 16 - 1 Cluster @ 120 kg

14012024

E3MO3M 15 min
1 Back Squat @ 180 kg
1 Squat Clean @ 120 kg
2 KB Snatch @ 50 kg
1 Box Jump @ 93 cm

16012024

E2MO2M 16 min
1 Hang Squat Clean @ 120 kg
16 Sledge Hammer (Gada style) @ 12 kg

18012024

15 Power Clean @ 80 kg
15 Burpee
10 Squat Clean @ 100 kg
10 Burpee Pullup
5 Hang Squat Clean @ 120 kg
5 Burpee Bar Pullover

Time: 16:25 min

22012024

10 Hang Squat Clean @ 120 kg
20 KB Clean & Push Press @ 50 kg
30 Pullups

24012024

1. Back Squat - upto 200 kg

2. EMOM 15 min
1-10 min
1 Cluster @ 100 kg
1 Tire Flip @ 230 kg

11-15 min
10 Tire Floor Press @ 230 kg

27012024

Hang Clean 150 kg PR @ 52 y.o.

30012024

1. E3MO3M 15 min
1 Hang Clean @ 120 kg
2 KB Snatch @ 50 kg
3 Tire Flip @ 230 kg

2. Clubbell variations

01022024

E2MO2M 18 min
200 m Skierg
Hang Power Clean
Hang Squat Clean @ 80-85-90-95-100-105-110-115-120 kg

Video: Final round (120 kg)

03022024

Short & Easy

1. DL - upto 202 kg
2. Hang Clean - upto 110 kg
3. Bar Pullover
4. 2x32 KB Push Press

05022024

For time:
5 Hang Squat Clean @ 120 kg
1K Row
10 Power Clean & Jerk @ 100 kg
1K Row
15 Push Press @ 80 kg

Time: 21:25 min

07022024

1. Hang Clean - upto 140 kg

2. Sledge Hammer @ 12 kg Mace

09022024

1. SS Back Squat & Hang Clean & Jerk @ 200/120 kg

2. Clubbell 20 & 10 kg

12022024

For time:
5 Hang Squat Clean @ 125 kg
10 Back Squat @ 150 kg
10 Push Press @ 100 kg
20 Pullups

Time: 17:59 min

14022024

1.  E2MO2M 10 min
1 Squat Clean @ 100 kg
10 HR Pushups
20 Sledge Hammer @ 12 kg Mace

2. Squat Clean - upto 120 kg

15022024

EMOM 12 min
min 1
Combo @ 2 x 32 kg
KB Pushup
KB Renegade Row
KB Gorilla Row
KB Clean & Push Press
KB Snatch

min 2
4 S.A. KB Tac Row @ 64 kg
2 S.A. KB Clean @ 64 kg

======================

16022024

EMOM 16 min
min 1, 2, 3 - 3 Hang Cluster @ 80 kg
min 4 Rest
min 5, 6, 7 - 2 Hang Cluster @ 90 kg
min 8 Rest
min 9, 10, 11 - 1 Hang Cluster @ 100 kg
min 12 Rest
min 13, 14 - 1 Hang Cluster @ 110 kg
min 15 Rest
min 16 - 1 Hang Cluster @ 120 kg

Video: 120 kg

19022024

Clean & Jerk @ 120 / 130(0)

Как си ги мяткаш тия кила... респект!!!

21022024

7 Hang Squat Clean @ 120 kg
14 KB Clean & Push Press @ 50 kg
21 Tire Flip @ 230 kg
28 Tire Floor Press @ 230 kg

Time: 15:47 min

26022024

1. Hang Squat Clean - upto 120 kg

2. 6 rounds
30 sec Run
30 sec 1 Tire Flip @ 230 kg
30 sec Echo Bike
30 sec 1 Tire Flip
30 sec Row
30 sec 1 Tire Flip
30 sec Skierg
30 sec 1 Tire Flip

27022024

Back Squat - upto 200 kg

==========

28022024

1. Hang Clean - upto 130 kg

2. 10 rounds
200 m Run
1 Sandbag Clean @ 63 kg
1 Rope Climb

Time: 14:44

01032024

5 Squat Clean @ 120 kg
10 Thruster @ 100 kg
30 Pullups

Time: 10:01 min

04032024

E3MO3M 15 min
1 Back Squat @ 180 kg
1 Hang Squat Clean @ 120 kg
20 Sledge Hammer @ 12 kg

05032024

10 rounds
100 m Push Sled
1 Tire Flip @ 230 kg
20 Sledge Hammer @ 12 kg

Time: 33:45 min