Дневникът на Vic (CVFMHI)

03072020

1. Back Squat - upto 200

2. DL - upto 200

3. EMOM 20 min
1 Thruster @ 100 kg
1 Tire Flip @ 230 kg

04072020

WOD 04072020
AMRAP 20 min
10 Cal Skierg
1 Power Clean @ 80 kg
1 Hang Squat Clean
1 Push Press

13 rounds

05072020

Team work “I plank, you plank”:
100 Pullups
120 Burpees
14 x 120 m Run

Вик + Бо 24:33 min

06072020

1. Back Squat - upto 180 kg

2. Jerk - upto 110 kg

3. 5 rounds:
12 Cal Skierg
12 OH KB Swing @ 32 kg
12 Box Jump

Time: 09:55 min

07072020

1. Box Squat Clean & Jerk - upto 100

2. 5 rounds:
7 Tire Flip @ 230 kg
19 Cal Skierg
8 Front Squat @ 60 kg
3 Push Press @ 60 kg

Time: 20:30 min

08072020

“Deck of cards”

♥️ Hang Power Clean
♦️ Push Press
♣️ Wall Ball Situps
♠️ Front Squat
J, D, K - 7 Sledge Hammer

@ 50 kg / 23 kg / 9 kg

09072020
r 1. Front Squat - upto 160 kg

2. Back Squat - upto 200 kg SloMo

3. EMOM 34 min
I 9 Box Jump
II 7 Power Clean @ 60 kg
III 57 Rope Jump
IV 8 T2B
V 6 Push Press @ 60 kg

10072020

1. Split Jerk - upto 120 kg

2. 5 rounds:
10 Cal Skierg
5 KB Swing @ 64 kg
2 Tire Flips @ 230 kg
1 Push Press @ 100 kg

Time: 10:11 min

11072020

1. EMOM 12 min
1-2-3 min 4 Thruster @ 60 kg
4-5-6 min 3 Thruster @ 80 kg
7-8-9 min 2 Thruster @ 100 kg
10-11-12 min 1 Thruster @ 120 kg

2. 10 rounds:
30 sec Max Effort Skierg
30 sec Rest

13072020

1. Back Squat - upto 200

2. Split Jerk - upto 120

3. E5MO5M 20 min:
20 Cal Skierg
15 Thruster @ 50 kg
10 Pullup+T2B Combo

14072020

12 rounds
1 Back Squat @ 150 kg
1 Push Press @ 100 kg
1 DL @ 170 kg

Time: 10:58 min

15072020

AMRAP 20 min
20 cal Row
20 cal Skierg
20 DU

5 rounds + 10 cal row

16072020

1. Cluster (Squat Clean Thruster) - upto 120 kg

2. 33 Cluster @ 60 kg
Time: 05:15 min

17072020

С дъщеря №1 (Ива Карова) празнуваме рожден ден на дъщеря №2 (Миа Карова):

EMOM 20 min
1st min - 11 cal Row or Skierg
2nd min - 7 Squat Clean
3rd min - 17 KB Swing
4th min - 9 Box Jump

Freak family)))) !!!

Жива и здрава да ви е, Вик! Поздрави и на Лимката! :)

18072020

1. Back Squat - upto 200

2. Split Jerk - upto 120

3. AMRAP 30 min
19 cal Skierg
7 Push Press @ 60 kg
19 cal Skierg
9 DLHP @ 60 kg

7 rounds + 19 cal

19072020

Team Work
5 rounds:
120 m Buddy Carry
30 Pullups (partner planking)

20072020

1. Squat Clean - upto 120 kg

2. “Smokey Bear”
EMOM 20 min
5 DL @ 40 kg
5 Hang Squat Clean @ 40 kg
5 Thruster @ 40 kg

21/20 (2 rounds last min)

22072020

1. Snatch Ballance - upto 2 x 80 kg

2. OHS - upto 100 kg

3.
EMOM 15 min
1 Split Snatch @ 80 kg
1 Back Squat @ 160 kg

Video of last round.

23072020

1. Split Jerk - upto 120

2. EMOM 20 min
1 Power Clean @ 80
1 Hang Squat Clean
1 Cluster

Video of 20th minute (+ 1 bonus round for total 21 rounds)
21/20 @ 80 kg

24072020

5 rounds
1 Tire Flip @ 230 kg
2 KB Snatch @ 50 kg
10 Sledge Hammer @ 23 kg
Time: 08:03 min

25072020

AMRAP 25 min
7 Clean & Jerk @ 60 kg
19 DU
7 Front Squat @ 60 kg
19 Mountain Climber

7 rounds

26072020

EMOM 21 min
1st min 7 combo Pullup-T2B
2nd min 10 Pushup + 15 Air Squat
3rd min 3 Shuttles

27072020

1. Back Squat - upto 200

2. Split Jerk - upto 120

3. Split Snatch - upto 90

4. AMRAP 20 min
20 Cal Row
20 Cal Skierg
20 WB Situps

5 rounds + 3 cal Row

29072020

1. Split Clean - upto ugly 120 (lot of fails)

2. Hang Squat Clean - upto 120

3. AMRAP 20 min
5 Burpee Box Jump
7 T2B
28 Sledge Hammer @ 23 kg
15 TRX Row

5 rounds + 5 + 7 + 2

30072020

Squat Clean @ 70 kg / Cal Skierg
10/20-9/18-8/16-...-3/6-2/4-1/2

Time 23:00 min

Video 10/20

31072020

1. Back Squat - upto 200 kg

1. Split Jerk - upto 125 kg

3. Rowing - technique

02082020

“Chelsea”
EMOM 30 min
5 Pullups
10 Pushups
15 Air Squats

30/30

03082020

1. Back Squat - upto 200

2. Split Snatch - upto 90 (video: 1x80, 2x85 & 1x90)

3. “Randy”
75 Power Snatch @ 35 kg
Time: 06:00 min

04082020

1. Squat Clean - upto 120

2. 10-9-8-...3-2-1 reps
Tire Flip @ 230 kg
Squat Clean @ 75 kg
Push Press @ 75 kg

Time: 39:51 min

05082020

1. Back Squat - upto 170

2. 2 rounds:
30 Cal Row
30 Wall Ball @ 9
30 SDLHP @ KB 50
30 Box Jump
30 Sledge Hammer @ 23 kg
10 Back Squat @ 100 kg

Time: 26:51 min

х

x

06082020

EMOM 20 min
1 Split Snatch @ 80 kg
5 T2B

07082020

A. 50 Thruster @ 80 kg
2 min Rest
B. AMRAP 5 min Tire Flip @ 230 kg

A 18:18 min (неудобни и болезнени накитници, мога да сваля времето под 10 мин)
B 28 reps

08082020

EMOM 10 min
1 Split Snatch @ 80 kg
1 Back Squat @ 160 kg

10082020

1. Front Squat - upto 160 (incl. 2 fails)

2. Split Jwerk -upto 110 kg

3. EMOM 28 min
1st min - 92 Rope Jump
2nd min - 10 cal Skierg
3rd min - 9 OH KB Swing

11082020

EMOM 10 min
1 Power Clean @ 100 kg
1 Hang Squat Clean @ 100 kg
1 Push Press @ 100 kg
+ AMRAP 3 min Skierg

10/10 @ 100 kg + 58 cal

12082020

8 rounds:
20 sec Combo Pullup + T2B
10 sec Rest

20 sec Combo Pushup + Shoulder Taps R+L
10 sec Rest

20 sec Combo Air Squat + Lunge R+L
10 sec Rest

13082020

EMOM 30 min

1st min
4 Back Squat @ 85 kg
4 Bench Press @ 85 kg

2nd min
4 Back Squat @ 85 kg
4 Pullups

Video: 29th & 30th mins

Дъщери №1 & 2

15082020

EMOM 34 min
1st min 14 cal Row
2nd min 8 DL @ 100 kg
3rd min 8 Bench Press @ 80 kg
4th min 6 Burpee T2B

34/34

17082020

2 rounds:
20 Back Squat @ 100 kg
16 Power Clean @ 60 kg
8 Push Press @ 60 kg
18 Pullups

Time: 10:45 min

18082020

EMOM 24 min
1st min 12 cal Row
2nd min 9 Box Jump
3rd min 6 Hang Squat Clean @ 70 kg
4th min 3 Split Snatch @ 70 kg

20082020

100 Burpee Pullup
EMOM
5 x Combo 1 Air Squat + 2 Lunges (R+L)

Time: 32:55 min

21082020

1. Back Squat - upto 200 kg

2. Split Jerk - upto 2 x 1 @ 120 kg

3. 5 rounds:
5 Power Clean @ 90 kg
5 Bench Press @ 90 kg

Time: 05:20 min

Video: Round 5