Дневникът на Vic (CVFMHI)
03062024
E2MO2M 12 min
min 1 2 Tire Flip @ 230 kg + 1 Bar Pullover
min 1 1 Hang Clean & Jerk @ 120 kg
min 3 1 Back Squat @ 200 kg
min 4 9 Sledge Hammer @ 23 kg
min 5 7 Tire Floor Press @ 230 kg
min 6 8 2 KB Snatch @ 50 kg
05062024
20 Power Clean @ 80 kg
20 Push Press @ 60 kg
10 Squat Clean @ 100 kg
10 Push Jerk @ 80 kg
5 Hang Squat Clean @ 120 kg
5 Split Jerk @ 100 kg
Time: 19:59
07062024
1. Zercher Squat - upto 140 kg
2. SS
1 Back Squat
1 Hang Squat Clean
1 Incl. Bench Press
upto 200/120/100 kg
3. Variations w/ Rope & Macebell
11062024
E2MO2M 18 min
200 m Skierg
Hang Power Clean
Hang Squat Clean @ 80/85/90/95/100/105/110/115/120 kg
Video: Final Clean @ 120 kg
12062024
7 rounds
20 Short Lateral Shuttles (2m)
10 HR Pushups
2 Hang Cluster @ 110 kg
Time: 25:40 min
14062024
E2MO2M 14 min
1 Back Squat @ 180 kg
1 Hang Squat Clean @ 120 kg
1 Box Jump @ 93 cm
17062024
5 rounds
200 m Skierg
5-4-3-2-1 Hang Squat Clean @ 90/100/110/120/130
Time: 08:33 min
Video: Final Clean @ 130 kg
Testing variation of Varna Throwdown 2024 Event 3:
5 rounds CAP 9 min
200 m Run
5-4-3-2-1 Squat Clean
18062024
Gorilla Playground
10 rounds for max fun:
1 Burpee Rope Climb
1 Burpee Tire Flip @ 230 kg
1 Burpee Bar Pullover
1 Burpee Box Rope over @ 122 cm
20062024
1. SS Back Squat & Hang Squat Clean - upto 200/130 kg
2. Hang Clean 140 kg
3. 3 rounds
10 KB Bench Press @ 2 x 32 kg
10 Sledge Hammer (Gada style) @ 23 kg
10 Rope Inv. Row w/ Twist
28062024
3 Back Squat @ 200 kg
6 Hang Squat Clean @ 120 kg
30 Tire Floor Press @ 230 kg
30 Rope Inv Row w/ twist
Time: 13:04 min
01072024
1. Hang Squat Clean - upto 140 kg
2. EMOM 10 min
min 1 1 Rope Wall
min 2 16 Sledge Hammer (Gada style) @ 15 kg
02072024
3 rounds
1 Back Squat @ 180 kg
1 Wall Walk
1 Hang Squat Clean @ 120 kg
2 KB Clean & Push Press @ 50 kg
04072024
For time:
10 Burpee Hang Squat Clean @ 120 kg
20 Devil Press @ 46 kg
30 Burpee Pullup
40 Burpee Box Jump @ 93 cm
Time: 44:54 min
=====================
06072024
SS Back Squat & Hang Clean - upto 200 / 130 kg
08072024
1. Hang Squat Clean - upto 140 kg
2. 10 rounds
1 Hang Squat Clean @ 100 kg
3 Pullups
6 Hand-release Pushups
Time: 07:55 min
10072024
1. SS Back Squat 180 kg + Hang Clean & Jerk 120 kg
2. Mace 15 kg
15072024
1. Hang Squat Clean - upto 120
2. KB Clean & Push Press - upto 50
=====================
17072024
E4MO4M 20 min
1 Hang Cluster @ 100 kg
1 Rope Climb
1 Incl. Bench Press @ 100 kg
200 m Run
19072024
3 Back Squat @ 200 kg
6 Hang Squat Clean @ 120 kg
30 Tire Floor Press @ 230 kg
30 Tire Flip @ 230 kg
Time: 15:55 min
22072024
3 rounds
1 Back Squat @ 200 kg
1 Hang Cluster @ 100 kg
2 KB Cheat Snatch @ 50 kg
25072024
EMOM 10 min
1 Bar Pullover
1 Hang Squat Clean @ 100 kg
1 Tire Flip @ 230 kg
WOD 29072024
Old & heavy (52yo/108 kg) - ✓
Hang Clean 2x130 kg & 140 kg - ✓
BMU - ✓
1. 9 Hang Squat Clean @ 100
6 Hang Squat Clean @ 110
3 Hang Squat Clean @ 120
2 Hang Squat Clean @ 130
1 Hang Squat Clean @ 140
2. 10 BMU
31072024
1. SS Back Squat & Hang Clean - upto 200 / 130 kg
2. 20 Burpee Box Rope over
05082024
1. SS
1 Back Squat 200 kg
1 Hang Clean 130 kg
2 KB Waiter Press 50 kg
2. EMOM
1 Hang Squat Clean @ 100 kg
6 Mace Hinge Swing 360 @ 15 kg
13082024
5 rounds
20 sec 1 Hang Clean @ 120 kg
20 sec Rest
20 sec Mace (Gada style) @ 15 kg
20 sec Rest
19082024
1. Hang Clean - upto 130 kg
2. KB Waiter Press - upto 64 kg
3. 30 KB Waiter Press @ 32 kg
Мнението беше редактирано от Vic на 19.08.24 16:17.
20082024
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
21082024
5 rounds
1 Hang Squat Clean @ 120 kg
16 Sledge Hammer Gada style @ 23 kg
24082024
9 Hang Clean @ 100
6 Hang Clean @ 110
3 Hang Clean @ 120
2 Hang Clean @ 130
1 Hang Clean @ 140
Video: 120, 130 & 140
26082024
E2MO2M 12 min
1, 2 & 3 int.
1 Hang Squat Clean @ 120 kg
6 Burpee Shuttle
4, 5 & 6 int.
12 KB Gorilla Row @ 2 x 32 kg
6 KB Gorilla Clean
6 KB Gorilla Push Press
02092024
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 (0) 😞
Мнението беше редактирано от Vic на 02.09.24 19:14.
05092024
E2MO2M 10 min
1 Hang Squat Clean @ 120 kg
1 KB Waiter Press @ 50 kg
10 Sledge Hammer Gada style @ 23 kg
..................
07092024
9 Hang Clean @ 100
6 Hang Clean @ 110
3 Hang Clean @ 120
2 Hang Clean @ 130
1 Hang Clean @ 140
Video: 120, 130 & 140
14092024
E3MO3M 12 min
20 Short Lateral Shuttles
6 2xKB Push Press @ 2x32 kg
2 Hang Squat Clean @ 120 kg
16092024
1. Hang Cluster - upto 100 kg
2. 100 Mace Hinge Swing 360 @ 15 kg
3. Back Squat - upto 200 kg
19092024
1. Hang Squat Clean - upto 120 kg
2. KB Waiter Press w/ pass between legs @ 40 kg
3. Box Jump @ 93 cm
==============
20092024
25 rounds
1 Burpee Tire Flip @ 230 kg
1 Burpee Bar Pullover
Time: 22:59 min
Мнението беше редактирано от Vic на 21.09.24 10:57.
23092024
Unbroken sets:
5 Hang Clean @ 100 kg
4 Hang Clean @ 110 kg
3 Hang Clean @ 120 kg
2 Hang Clean @ 130 kg
1 Hang Clean @ 140 (0) 😞... Not today.