Trening postaja vse bolj crossfitovsko usmerjen. Na vrsti je hipertrofija, dodatno se bom učil tehnik guncanja/švercanja/ kippinga. Dodane so tudi distance na veslaču, OHS, truster, sklece z obtežitvijo in še kakšna malenskost. Iz cikla v cikel bodo vedno bolj nastradala pljuča. Imam tudi novega partnerja, ki me bo v duhu crossfita z motivacijskimi verzi spodbujal, kot se za crossfit mentaliteto spodobi (jk). Trenutno imava identičen trening plan, zame menim da je to po zadnjih nekaj lažjih tednih trenutno dovolj, verjetno pa bom jaz že v naslednjem ciklu opravil malo več dela od njega, bomo videli. V soboto, ponedeljek in sredo bom treniral 2x dnevno, trening si bom razdelil po občutku.
DELOAD:
TOR: PAVZA
SRE:
-Box jumps 2x10x70cm (matej 80cm)
-Back squat 2x10x65%
-3 power snatches EMOM for 7 min (75-80%)
-Clean 3 reps (teža za 5RM)
-Push press 5 reps (teža za 8RM)
-Push press 1x10 (rezerva 4 ponovitve) + Military press 2x10 (rezerva 4 ponovitve)
-Ring Dips 1x10 (rezerva 4 ponovitve)
-Sklece z obtežitvijo 2x10 (rezerva 4 ponovitve)
-Snatch pull 1x5x100%
-Clean pull 1x5x100%
-Good morning 1x10 (rezerva 4 ponovitve)
-GDH trebušne 2x10 (rezerva 4 ponovitve)
ČET:
-Front squat 1-3 rep (5% rezerve)
-Snatch 85%
-high jumping pullups 2x4-6
-high pullups 2x4-6
-strict pullups 2x10 (rezerva 4 ponovitve)
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo veslanje 7x30sec@1:40
PET:
-skupno masiranje
1. TEDEN:
1SOB:
-Šprinti 15-30m sani 20kg (skupaj 150m)
-Front squat 5x5@80%
-Snatch 5RM
-3 Power cleans EMOM for 10 min (80-85%)
-3 Power jerks unbroken EMOM for 10 min (75-80%)
-Snatch grip press 2x10 + Snatch grip push press 2x10
-Handstand pushups 2x10
-Sklece z obtežitvijo 2x10
-Pause snatch pull 2x4x100%
-Pause clean pull 2x4x100%
-Good morning 10RM
-weighted strict toes to bar 3x10
2NED:
-Front squat 1-3rep (5% rezerve)
-c&j 85%
-Pendlay row 3x10
-Ring pullups 5x10
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo double unders 10x30on/30off
-poskoki za stopalo 10x10
3PON:
-Box jumps 4x10x70cm (matej 80cm)
-Back squat 3x10x70%
-3 OHS EMOM for 10 min (80-85% od snatch)
-Thruster 5RM
-Rack jerk 5RM
-Ring Dips 2x10
-Sklece z obtežitvijo 2x10
-Military press 2x10 + Push press 2x10
-Snatch pull 2x5x100%
-Clean pull 2x5x100%
-Good morning 10RM
-Kolebnica distance 3x1min
-L-sit 3x MAX time
4TOR:
-Front squat 1-3rep (5% rezerve)
-Snatch 90%
-high pullups 3x4-8
-strict pullups 3x10
-high jumping pullups 3x4-8
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo tek 100-200m @60-70% (skupaj 1500m)
5SRE:
-Šprinti 15-30m sani 20kg (skupaj 150m)
-Front squat 5X5@80%
-Snatch MAX
-Clean & jerk MAX
-Handstand pushups 2x10
-Sklece z obtežitvijo 2x10
-Snatch grip press 2x10 + Snatch grip push press 2x10
-Deadlift 10RM
-Romanian deadlift 10RM
-GDH trebušne 3x10
6ČET:
-Front squat 1-3 rep (5% rezerve)
-muscle snatch 5RM
-Ring pullups 5x10
-Pendlay row 3x10
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-Veslanje distance 6x350m (držiš tempo osebni na 500m: 1:30, matej 1:23)
-poskoki za stopalo 10x10
7PET: PAVZA
2. TEDEN:
1SOB:
-Box jumps 4x10x70cm (matej 80cm)
-Back squat 3x10x74%
-Power snatch 5RM
-2 Cleans EMOM for 10 min (80-85%)
-3 Push presses unbroken EMOM for 10 min (75-80%)
-Sklece z obtežitvijo 2x10
-Military press 2x10 + Push press 2x10
-Ring Dips 2x10
-Pause snatch pull 2x4x100%
-Pause clean pull 2x4x100%
-Good morning 10RM
-weighted strict toes to bar 3x10
2NED:
-Front squat 1-3rep (5% rezerve)
-snatch 90%
-strict pullups 3x10
-high jumping pullups 3x4-8
-high pullups 3x4-8
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo veslanje 10x30on/30off@ 1:40
3PON:
-Šprinti 15-30m sani 20kg (skupaj 150m)
-Front squat 5x5@84%
-2 Snatches EMOM for 10 min (80-85%)
-Power clean 5RM
-Power jerk 5RM
-Sklece z obtežitvijo 2x10
-Snatch grip press 2x10 + Snatch grip push press 2x10
-Handstand pushups 2x10
-Snatch pull 2x5x100%
-Clean pull 2x5x100%
-Good morning 10RM
-Kolebnica distance 3x1min
-L-sit 3x MAX time
4TOR:
-Front squat 1-3rep (5% rezerve)
-c&j 90%
-Pendlay row 3x10
-Ring pullups 5x10
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo double unders 10x30on/30off
-poskoki za stopalo 10x10
5SRE:
-Box jumps 4x10x70cm (matej 80cm)
-Back squat 3x10x74%
-Snatch MAX
-Clean & jerk MAX
-Military press 2x10 + Push press 2x10
-Ring Dips 2x10
-Sklece z obtežitvijo 2x10
-Deadlift 10RM
-Romanian deadlift 10RM
-GDH trebušne 3x10
6ČET:
-Front squat 1-3 rep (5% rezerve)
-muscle snatch 5RM
-high jumping pullups 3x4-8
-high pullups 3x4-8
-strict pullups 3x10
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-Veslanje distance 750m@75%, 625m@80%, 500m@85%, 375m@90%, 250m@95%, 125m@100% (počitek 90 sekund, 100%=1:26 (matej 1,20)
NATO veslanje 6x8sekund MAX (kdo pride dlje)
7PET: PAVZA
3. TEDEN:
1SOB:
-Šprinti 15-30m sani 20kg (skupaj 150m)
-Front squat 5x5@86%
-OHS 5RM
-3 Thrusters EMOM for 10 min (80-85%)
-3 Rack jerks EMOM for 10 min (80-85%)
-Snatch grip press 2x10 + Snatch grip push press 2x10
-Handstand pushups 2x10
-Sklece z obtežitvijo 2x10
-Pause snatch pull 2x4x100%
-Pause clean pull 2x4x100%
-Good morning 10RM
-weighted strict toes to bar 3x10
2NED:
-Front squat 1-3rep (5% rezerve)
-snatch 90%
-Ring pullups 5x10
-Pendlay row 3x10
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo tek 100-200m @60-70% (skupaj 1500m)
-poskoki za stopalo 10x10
3PON:
-Box jumps 4x10x70cm (matej 80cm)
-Back squat 3x10x76%
-3 Power snatches EMOM for 10 min (80-85%)
-Clean 5RM
-Push press 5RM
-Ring Dips 2x10
-Sklece z obtežitvijo 2x10
-Military press 2x10 + Push press 2x10
-Snatch pull 2x5x100%
-Clean pull 2x5x100%
-Good morning 10RM
-Kolebnica distance 3x1min
-L-sit 3x MAX time
4TOR:
-Front squat 1-3rep (5% rezerve)
-Snatch 90%
-high pullups 3x4-8
-strict pullups 3x10
-high jumping pullups 3x4-8
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-tempo veslanje 10x30on/30off@ 1:40
5SRE:
-Šprinti 15-30m sani 20kg (skupaj 150m)
-Front squat 5X5@86%
-Snatch MAX
-Clean & jerk MAX
-Handstand pushups 2x10
-Sklece z obtežitvijo 2x10
-Snatch grip press 2x10 + Snatch grip push press 2x10
-Deadlift 10RM
-Romanian deadlift 10RM
-GDH trebušne 3x10
6ČET:
-Front squat 1-3 rep (5% rezerve)
-muscle snatch 5RM
-Pendlay row 3x10
-Ring pullups 5x10
-Skill easy (muscle up, butterfly chest to bar/pullup, kipping (handstand pushups, dips, toes to bar)
-Veslanje distance 750m progressive row (počasen začetek, hiter konec), 1 min pavze, 6x(125m (hitro, 90-95%), 250m OFF (počasi, 70-75%)), 1 min pavze, 750m progressive row
-poskoki za stopalo 10x10
7PET: PAVZA