Дневникът на Vic (CVFMHI)

20022023

00:00-10:00 min
3 rounds
21 cal Skierg
5 Squat Clean @ 100 kg

10:00-... min
5 rounds
12 cal Skierg
8 Squat Clean @ 60 kg

Time: 24:38 min

.......................

21022023

1. Zercher Squat - upto 140 kg

2. KB Variations

220223

EMOM 10 min
1 Box Squat Clean @ 100 kg
5 Tire Floor Press @ 230 kg

24022023

Cluster - upto 110 (120 fail)

28022023

1. Jerk (from rack) - upto 2 x 1 @ 120

2. AMRAP 12 min
S.A. Renegade Row @ 30 kg
S.A. Devil Press @ 30 kg
S.A. DB Squat @ 30 kg

30 reps

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

01032023

10 rounds
200 m Skierg
2 Squat Clean & Jerk @ 80 kg

Time: 17:33 min

03032023

For time:
12 Squat Clean @ 90 kg
9 Squat Clean @ 100 kg
6 Squat Clean @ 110 kg
3 Squat Clean @ 120 kg
1 Squat Clean @ 130 kg
Time: 14:45 min

06032023

1. E3MO3M 15 min
2 Tire Flip @ 230 kg
1 Hang Cluster @ 100 kg
1 Back Squat @ 180 kg

2. 10 rounds
Every 30 sec
5 Tire Floor Press @ 230 kg

07032023

25 rounds
200 m Row
1 Squat Clean @ 100 kg

Time: 45:23 min

09032023

1. Squat Clean - upto 120 kg

2. 5 rounds
1 Back Squat @ 150
2 Alternating KB Snatch & Clean @ 2 x 32 kg

3. EMOM 5 min
4 Burpee Box Rope over @ 102 cm

10032023

1. 8 rounds: 20” max reps/ 20” Rest
Alternating KB Snatch Catch @ 32 kg
Sledge Hammer @ 8 kg
Tire Flip @ 230 kg

2. Sledge Hammer - alternating hands technique

14032023

1. 20 rounds
1 Squat Clean @ 100 kg
1 Tire Flip @ 230 kg

Time: 13:20 min

2. Jerk - upto 120 kg

15032023

AMRAP 20 min
2 Sandbag Clean @ 63 kg
1 Box Rope Over @ 102 cm
10 Sledge Hammer @ 8
1 Box Rope Over @ 102 cm

16 rounds

16032023

Squat Clean - upto 130

17032023

Clean & Jerk - upto 120

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

20032023

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

2. 100 Sledge Hammer @ 8 kg (03:03 min)

AAA
E2MO2M 10 min
1 Back Squat @ 150 kg
1 Push Press @ 100 kg
2 LM Tactical Snatch @ 20 + 40 kg
1 Burpee Bar Pullover

+
BBB
EMOM 5 min
1 Power Clean @ 100 kg
5 Burpee Pullups

24032023

1. Gada 360 @ 23 kg

2. 5 rounds
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

27032023

1. EMOM 10 min
Combo
1 DL @ 100 kg
1 Power Clean
1 Hang Squat Clean
1 Front Squat

2 min Rest

EMOM 10 min
1 Squat Clean & Jerk @ 100 kg

2. Sledge Hammer variations:

29032023

12 Squat Clean @ 90 kg
9 Squat Clean @ 100 kg
6 Squat Clean @ 110 kg
3 Squat Clean @ 120 kg
1 Squat Clean @ 130 kg

30032023

1. EMOM 10 min
2 KB “Ground -to-around-the head”
2 KB High Pull to Alt. Clean Catch & Press
2 KB High Pull to Alt. Snatch Catch
@ 32 kg

2. EMOM 10 min
1 Burpee Box Rope Over @ 102 cm
1 Burpee Tire Flip @ 230 kg
1 Burpee Box Rope Over @ 102 cm

03042023

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

2. Clubbell 10 kg
6 rounds
20” max reps / 20” Rest
Single Swipe Alternating Catch @ 10 kg
Single Swipe & Squat @ 10 kg
Single Mill @ 10 kg

05042023

1. EMOM 7 min
2 High Pull to Alternating Clean Catch & Thruster @ 40 kg KB
2 High Pull -to-Alternating Snatch @ 40 kg KB
1 Power Clean @ 100 kg

2. 8 rounds
20 sec max reps / 10 sec Rest
Single Swipe Alternating Catch @ 10 kg
Box Jump @ 10 kg

06042023

1. Rope Variations.

2. 20 rounds
1 Squat Clean @ 100 kg
1 Tire Flip @ 230 kg

Time: 12:27 min

07042023

1. Power Clean - upto 2 x 1 @ 120 kg

2. Box Jump @ 100 cm

3. Clubbell Flow @ 10 kg

10042023

1. EMOM 10 min
1 Squat Clean @ 120 kg

2. AMRAP 12 min
Combo @ 10 kg
Clubbell Single Swipe
Clubbell Squat
Clubbell Single Mill
Clubbell Box Jump

48 reps

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

11042023

1. Back Squat - upto 200 kg

2. Clubbell variations

13042023

1. Squat Clean - upto 120 & 130(0)

2. EMOM 10 min
1 Squat Clean @ 100 kg
1 Box Jump @ 90 cm
1 Climbing Rope Body Extension

3. Clubbell technique work.

16042023

100 Body Blaster

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

18042023

5 rounds
AMRAP 90 sec
9 DL @ 90 kg
6 Hang Power Clean
6 Push Press
Max reps Burpee Pullup

60 sec Rest

===========

19042023

Clubbell variations @ 10 kg

video

25042023

1.
12 Squat Clean @ 90 kg
9 Squat Clean @ 100 kg
6 Squat Clean @ 110 kg
3 Squat Clean @ 120 kg
1 Squat Clean @ 130 kg (0)

2. Clubbell variations @ 10 kg

26042023

1. Barbarian clubbell 15 kg

2. EMOM 10 min
1 Squat Clean @ 100 kg
1 Tire Flip @ 230 kg
2 KB Snatch @ 40 kg

28042023

1. Push Press & Jerk - upto 110 & 120 kg

2. 10 rounds
20 sec Battle Ropes
20 sec Box Jump
20 sec Rest
20 sec Back Squat @ 150 kg
20 sec Clubbell @ 10 kg

01052023

Clubbell @ 15 kg

02052023

1. 12 Squat Clean @ 90 kg
9 Squat Clean @ 100 kg
6 Squat Clean @ 110 kg
3 Squat Clean @ 120 kg

2. Climbing Rope Extensions

3. Barbarian Clubbell Variations 15 kg

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

03052023

50 rounds
2 Clubbell Combo @ 10 kg
1 Tire Flip @ 230 kg

Time: 24:25 min

04052023

EMOM 10 min
1 Hang Squat Clean @ 100 kg
16 Sledge Hammer @ 8

08052023

1. EMOM 10
1 Squat Clean @ 120

2. EMOM 12 min
min 1 4 Alternating KB Clean & Snatch @ 2 x 32 kg
min 2 8 Clubbell Combo @ 10 kg
min 3 10 Sledge Hammer @ 23 kg

09052023

EMOM 15 min
1 Box Jump @ 100 cm
1 Sandbag Clean @ 63 kg
1 Burpee Bar Pullover

........................

10052023

1. Back Squat - upto 200 kg

2. Jerk - upto 120 kg

3. Barbarian Clubbell @ 15 kg

11052023

E2MO2M 16 min
1 Bar Pullover
1 Squat Clean @ 100 kg
2 Tire Flip @ 230 kg
7 Tire Floor Press @ 230 kg

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

12052023

E2MO2M 10 min
1 Squat Clean @ 120 kg
2 Push Press @ 100 kg
200 m Row

Дъщеря №2
Clean 40 kg & DL 72 kg

15052023

1. Box Squat Clean @ 110 - upto 7 x 1 @ 110 kg

2. Clubbel 10 kg - variations

17052023

1. Clubbell 10 & 15 kg

2. EMOM 10 min
1 Squat Clean @ 120 kg

3. KB Variations - upto 3+3 KB Snatch @ 50 kg

19052023

1. EMOM 18 min
min 1 12 Cal Row
min 2 4 Squat Clean @ 80 kg
min 3 3 Tire Flip @ 230 kg

3. Clubbell variations.

22052023

E2MO2M 10 min
1 Squat Clean @ 120 kg
2 Push Press @ 100 kg
200 m Row

23052023

E3MO3M 15 min
4 Box (Tire) Jump Over & Tire Flip @ 230 kg
8 Tire Floor Press @ 230 kg
3 Squat Clean @ 100 kg

————

24052023

1. EMOM 21
1 Box Jump @ 100 cm
1 Sandbag Clean @ 63 kg
1 Burpee Bar Pullover

2. Clubbell 10 kg variations.

26052023

1. 5 rounds
Every 90 sec
1 Squat Clean @ 120 kg
1 Rope Box over @ 111 cm
1 Devil Press @ 2 x 20 kg
1 Rope Box over @ 111 cm

2. Clubbell & Kettlebell Combo @ 10 kg & 2x32 kg