Kompletná 3-mesačná tréningová príprava na súťaž European Masters Throwdown 2016. 5-dňový tréningový cyklus na týždeň s postupným pridávaním dvojfázových tréningov orientovaných hlavne na beh a plávanie.
Phase 1: Warmup 100m Swim Phase 2: Interval 5 Rounds 50m Swim 30s Rest Rest 3min 3 Rounds 100m Swim Rest 2min Phase 3: Conditioning AMRAP 6min 10 Medball clean 10kg 50m Swim
Phase 1: Primer 5 Rounds 5 Swing left arm KB20kg 5 Clean and press left arm KB20kg 5 Snatch left arm KB20kg 5 OH Squat left arm KB20kg 5 Swing right arm KB20kg 5 [...]
Phase 1: Primer, moderate tempo 5 Rounds 30s Run 30s DU 30s Row 30s Step-up @50cm Phase 2: Strength 5 Rounds 5 Front Squat 1 1/2 100kg Chase by: 10 T2B Rest 90s Phase [...]
Phase 1: Primer, partner workout 10 Rounds P1: 200m Row P2: 5 Man Maker 2x@10kg P2: 200m Row P1: 5 Man Maker 2x@10kg Phase 2: Oly 5 Round 3-pos Squat Snatch (above knee, below [...]
Phase 1: Primer 1-2-3-4-3-2-1 Wall walk 100-200-300-400-300-200-100m Row/Run Note: Row alebo Run mozes alternovat podla toho ako bude volne. Phase 2: Strength Every 3min For 15min 3 Strict Press 80%RM Chase by: 6-10 GHR [...]
Phase 1: Primer 3 Rounds 3 Rounds 6 OH Swing 16kg 6 Step up w/ kb Front Rack 16kg 15 Brp Poznámka: 3x3 kolá coupletu, po každej trojici urobíš 15 burpees. Phase 2: Strength [...]
Phase 1: Primer 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Wall ball @10kg Slam ball @10kg Phase 2: Strength Every 2 min for 10min 3/3 B-stance Deadliift Chase by: 5 T2B Every 2 min for 10min 8 GHR Chase by: [...]
Phase 1: Row The Ocean 20 Rounds 30s Row @2:20 /500m 30s Row @2:00 /500m 30s Row @1.50 /500m 30s Row @1.40 /500m 30s Row all out < @1.40/500m
Phase 1: Warmup 10 Rounds 10cal row 15s L-sit hold Phase 2: Gymnastic, 10min. 30 Ring MU for quality Phase 3: Conditioning 5 Rounds: Every 6min. Start a new round: 10 Deadlifts @100kg 20 [...]
Phase 1: Warmup 10 Rounds 10x10m Run or 100m Row 20 DU Note: Beh a veslo môžeš aj striedať po kole. Phase 2: Strength EMOM 10min 1 Power Clean + 1 Push press + [...]
