Дневникът на Vic (CVFMHI)

30112022

SS DL(Trap Bar)/Front Squat/Push Press upto 202/150/100

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Когато преди години тренирах с треньор, правихме clean и snatch от много високи кутии - няма как да дърпаш много и всичко е до влизане под щангата.
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01122022

1. Box Squat Clean

2. EMOM 10 min
1 Squat Clean @ 120 kg

3. Jerk - upto 120 kg

03122022

1. Cluster - upto 120 kg

2. EMOM 10 min
1 Squat Clean @ 120 kg

3. 10 rounds
Every 30 sec
1 Box Jump @ 100 cm
1 Sandbag Clean @ 63 kg

4. KB Snatch - upto 5R+5L@ 50 kg

Баси и здравите лакти!!!

Баси и здравите лакти!!!

Няма удар тук и не чувствам опасно напрежение. Но като опитам нещо с 64-ката и имам чувството, че ще ми откъсне ръцете. Това е и една от причините още да не съм я сначнал...

05122022

AMRAP 12 min
30 DL @ 142 kg (Trap Bar)
30 Burpee T2B
Max Reps Squat Clean @ 100 kg

75 reps (15 Squat Cleans)

DL - unbroken!

07122022

4 rounds
6 Squat Clean @ 100 kg
6 Single Arm TRX Row (L+R=1)
6 Single Arm Gada 360 @ 8 kg (L+R=1)
12 Reverse Burpee @ 8 kg

Time 27:45

08122022

20 rounds
1 Tire Flip @ 230 kg
1 Bar Pullover
2 DB Snatch @ 30 kg

Time: 13:42 min

09122022

EMOM 10 min
1 Box Squat Clean @ 110 kg
5 Tire Floor Press @ 230 kg

12122022

EMOM 15
1 Squat Clean @ 100 kg
2 Burpee over bar
1 Bar Pullover

13122022

EMOM 21
min 1-7
4 DL
3 Hang Power Clean
2 Thruster @ 90 kg

min 8-14
12 cal Skierg

min 15-21
6 Box Jump
6 OH KB Swing @ 32 kg

14122022

1. KB variations - UpTo 64 kg Ground-to-OH

2. Back Squat - UpTo 200 kg

15122022

5 rounds for max total reps Squat Clean:
AMRAP 2 min
4 Box (Tire) Jump over
4 Tire Flip @ 230 kg
8 Tire Floor Press @ 230 kg
Max Reps Squat Clean @ 100 kg

1 min Rest

Score: 15 reps

16122022

“12 Days of Fitmas”
1 Power Clean @ 80 kg
2 Burpee - OB
3+3 DB Snatch @ 30 kg
4 Front Squat @ 80 kg
5 Push Press @ 80 kg
6 Box Step Up @ DB 30 kg
7 Cal Row
8 OH KB Swing @ 32 kg
9 DU
10 Box Jump
11 DL @ 80 kg
12 DB OHS @ 30 kg

1-2-1-3-2-1-4-3-2-1-5-4-3-2-1-6-5…
Time: 66:45 min

19122022

1. EMOM 5 min
1 Squat Clean @ 120 kg

2. 25 rounds
1 Burpee Bar Pullover
1 Burpee Sandbag Clean @ 63 kg

Time: 18:32 min

23122022

Team work - 1 min ON / 1 min OFF
2K Row
50 Cluster
50 Body Blaster

Vic & Nikol - 24:30 min @ 80/30

27122022

EMOM 20 min
4 Air Squat
3 Pushups
2 T2B
1 Pull-up
1 Cluster @ 100 kg ( 3x100 + 17x90)

28122022

20 rounds
1 Squat Clean @ 100 kg
1 Bar Pullover
1 Bench Press @. 100 kg
1. Box Jump @ 89 cm

Time: 25:22 min

30122022

For time:
Squat Clean
12-9-6-3-1 reps @ 90/100/110/120/130 kg

Time: 14:50 min
Video: 130 kg

02012023

10 rounds
30 sec 1 Squat Clean @ 100 kg
30 sec 1 Thruster @ 100 kg
30 sec 1 Tire Flip @ 230 kg

03012023

100 Push Press @ 50 kg
100 Pullups
EMOM 1 Power Clean @ 100 kg

Time : 14:00 min

Video: min 2 & min 14 (final)
Push Press - 25/20/15/10/15/15 reps
Pullups - 20/15/10/5/10/10/10/20 reps

05012023

20 Back Squat @ 150 kg

09012023

Team work
50 rounds
4 Pushups
3 Power Clean @ 70/40 kg
2 Front Squat
1 Thruster

Time: Adata & Vic 28:32 min

10012023

EMOM 10 min
1 Burpee Power Clean @ 100 k
1 Devil Press @ 2 x 20 DB
1 Burpee Box Jump @ 89 cm

11012023

Hang Sqaut Clean - upto 130 kg

16012023

1. 10 rounds
Every 40 sec
1 Squat Clean @ 120 kg

2. AMRAP 10 min
40 Rope Jump
1-2-3-... reps Power Clean @ 80 kg

Total score: 45 reps

Note: First time ever the bar slipped from my hands.

19012023

Squat Clean - upto 130

20012023

EMOM 20 min
min 1
4 Back Squat @ 90 kg
4 Push Press @ 70 kg
min 2
4 Back Squat @ 90 kg
4 Pullups

————————
23012023

EMOM 16 min
1 Hang Cluster @ 100 kg
1 Tire Flip @ 230 kg

2 min Rest

10 rounds
Every 30 sec
5 Tire Floor Press @ 130 kg

25012023

EMOM 30 min
min 1 200 m Skierg
min 2 9 Box Jump
min 3 3 Power Clean @ 105 kg

26012023

For time:
Buy in: 1K Row
20 rounds
1 Squat Clean @ 100 kg
3 Pullups
6 Pushups
Buy out: 50 Box Jump

Time: 28:10 min

.......

27012023

15 rounds
200 m Skierg
1 Burpee Step up @ Sandbag 63 kg
1 Hang Sandbag Clean @ 63 kg

Time: 20:40 min

30012023

For time:
20 Power Clean @ 60 kg
20 Burpee - on - plate
14 Squat Clean @ 80 kg
14 DB Snatch @ 2x20 kg
7 Cluster @ 100 kg
7 Bar Pullover

Time: 19:58 min

31012023

1. For time:
28 Burpee Pullups
28 Burpee T2B
28 Body Blasters
EMOM 1 DL @ 152 kg

Time: 21:57 min

2. Back Squat - upto 200 kg

=========

01022023

EMOM 13
1 Squat Clean @ 120

02022023

EMOM 10 min
2 Pushups (on KB)
2 Renegade Row
2 Alt. KB Snatch + Clean & Push Press @ 2 x 32 kg

06022023

1. 12 rounds
Every 30 sec 1 Cluster @ 100 kg
Video: 1st vs 12th rep

2. 12 rounds
Every 40 sec
1 Burpee Box Jump @ 89 cm
1 Box Rope Over
1 Devil Press @ 2 x 20 kg
1 Box Rope Over

08032023

AMRAP 20 min
5 Squat Clean @ 100 kg
8 KB High Pull to Alt. Clean Catch & Push Press @ 40 kg
2 Rope Climbing

Score: 4 rounds

09022023

1. 8 rounds
200 m Skierg
2 Tire Flip @ 230 kg

2. AMRAP 1 min
Tire flips

Score: 12

3. Explosive Tire flips @ 230 (only first pull)

4. Single Arm Tire Flip
*right biceps injury

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

13022023

10 rounds
200 m Skierg
2 Back Squat @ 100 kg
2 KB Snatch @ 32 kg

Time: 16:40

14022023

6 rounds:
4 DL @ 152 kg (trap bar)
8 TRX Pullover
6 Box Jump @ 79 cm
12 Gada 360 @ 12 kg

Time: 15:20 min

15022023

1. Back Squat - upto 2 x 200

2. Squat Clean - upto 120

Note:
Right biceps recovery going fast - pain 2-3/10 & ROM 90%

17022023

1. Cluster - upto 100 kg

2. 10 rounds
Every 30 sec
1 Squat Clean @ 100 kg
2 Burpee-over-bar

3. 5 rounds
Every 30 sec
2 Cluster @ 60 kg