JM
Leg-matrix 2:36 (here I fucked up my glutes and quads)
10-10 (l,r) halos @ 20 kg
stretching (tried to make my butt working again)
JM
1-1 (l,r) AB-TGU-AB
45-45 secs overhead stand @ 24 kg
1-1 (l,r) AB-TGU↑-WM-TGU↓-AB @ 24 kg
1-1 min overhead stand @ 24 kg
ladders of MP @ 20 kg
4 steps
4x3 steps (I thought I shyt myself)
complex after Ricsi, SW @ 24 kg, burpees @ 95 kg, C&P @ 20 kg
10 SW + 10 burpees
10 SW + 9 burpees
:
10 SW + 1 burpee
10 SW + 5-5 (l,r) C&P
:
10 SW + 1-1 (l,r) C&p
time: 17:48
stretching + SMR
2010. szeptember 29., szerda
2010. szeptember 28., kedd
Last Week
Well, back from London. As I promised I did GTG but I didn't came back a Popeye :(
Last week GTGs:
tuesday: 5x10-10 (l,r) close of CoC No. 1
wednesday: 5 rounds
thursday: 4 rounds
friday: 7 rounds
saturday: 8 round - las 4 were doubles which is much easier
sunday:
I debated with myself to start the practice because after 24 hours bus trip on saturday and 8 days off I didn't feel the zing. But I didn't want to waste the effort of the GTG.
Short JM :)
3-3 (l,r) SN-WM continuously without putting down @ 16 kg
3-3 (l,r) SN-WM @ 16 kg
3-3 (l,r) SN-WM @ 20 kg
VO2max protocol 36:36 @ 20 kg
6 rounds @ 17 reps
4 rounds @ 14 reps
So I was disappointed. My forearms showed nothing like they were stronger but I think the real cause was lingering fatigue from the previous day. All the same: I did it.
Monday:
JM
1-1 (l,r) CL-MP-TGU↓-floorP-TGU↑-MP @ 24 kg
VO2max protocol 15:15, 30 rounds @ 16 kg
10-10 (l,r) halos @ 20 kg
stretching
Last week GTGs:
tuesday: 5x10-10 (l,r) close of CoC No. 1
wednesday: 5 rounds
thursday: 4 rounds
friday: 7 rounds
saturday: 8 round - las 4 were doubles which is much easier
sunday:
I debated with myself to start the practice because after 24 hours bus trip on saturday and 8 days off I didn't feel the zing. But I didn't want to waste the effort of the GTG.
Short JM :)
3-3 (l,r) SN-WM continuously without putting down @ 16 kg
3-3 (l,r) SN-WM @ 16 kg
3-3 (l,r) SN-WM @ 20 kg
VO2max protocol 36:36 @ 20 kg
6 rounds @ 17 reps
4 rounds @ 14 reps
So I was disappointed. My forearms showed nothing like they were stronger but I think the real cause was lingering fatigue from the previous day. All the same: I did it.
Monday:
JM
1-1 (l,r) CL-MP-TGU↓-floorP-TGU↑-MP @ 24 kg
VO2max protocol 15:15, 30 rounds @ 16 kg
10-10 (l,r) halos @ 20 kg
stretching
2010. szeptember 18., szombat
Farewell Session
Tomorrow morning I depart so I did a farewell party with my bells. I think I managed to throw one like a true viking warrior—at least in my league... :)
2-2 (l,r) AB @ 16 kg
2-2 (l,r) AB @ 20 kg
2-2 (l,r) AB @ 24 kg
30-30 secs (l,r) overhead stand @ 32 kg (thank Ricsi for the idea but I can't find it)
3 times 1-2-3 step ladder of C&P @ 24 kg (going back to 24...)
VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
4 rounds @ 14 reps
2x5-5 (l,r) halos @ 24 kg
Stepping back in VO2max but even Thórólf did stepped back, and not once! Decided to do much GTG next week with my CoCs :) and I come back a Popeye! Next Sunday I will see what can I do with my new forearms.
2-2 (l,r) AB @ 16 kg
2-2 (l,r) AB @ 20 kg
2-2 (l,r) AB @ 24 kg
30-30 secs (l,r) overhead stand @ 32 kg (thank Ricsi for the idea but I can't find it)
3 times 1-2-3 step ladder of C&P @ 24 kg (going back to 24...)
VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
4 rounds @ 14 reps
2x5-5 (l,r) halos @ 24 kg
Stepping back in VO2max but even Thórólf did stepped back, and not once! Decided to do much GTG next week with my CoCs :) and I come back a Popeye! Next Sunday I will see what can I do with my new forearms.
2010. szeptember 17., péntek
Wednesday
JM
1-1 (l,r) TGU up - 3 MP - TGU down
1-1 (l,r) TGU up - 5 SN - TGU down
3 rounds: 5 bicep curls @ 20 kg, 5 tricep extension @ 20 kg
timed:
25 dC&P @ 2x20 kg - 3:53
50 burpees - 11:11
100 hindu squats - 14:26
200 SW @ 24 kg - 23:25
stretching
1-1 (l,r) TGU up - 3 MP - TGU down
1-1 (l,r) TGU up - 5 SN - TGU down
3 rounds: 5 bicep curls @ 20 kg, 5 tricep extension @ 20 kg
timed:
25 dC&P @ 2x20 kg - 3:53
50 burpees - 11:11
100 hindu squats - 14:26
200 SW @ 24 kg - 23:25
stretching
2010. szeptember 15., szerda
The Boss Is Dead, Long Live the New Boss
But hail the new evil black one!
2010. szeptember 13., hétfő
Killed My GymBoss with a 16
But I succeeded to do a decent workout:
JM
couple of GSs
30:30, 8 rounds, 22 SW/round @ 32 kg
10-10 (l,r) halos @ 20 kg
JM again
20 SW @ 20 kg
15 SW @ 24 kg
10 SW @ 32 kg (then I stepped up)
2 rounds:
20 SW @ 24 kg
15 SW @ 32 kg
10 SW @ 40 kg
VO2max protocol, 15:15, 28 rounds, 7 snatches/round @ 20 kg, 196 reps total
10-10 (l,r) halos @ 20 kg
stretching
Originally planned 30 rounds of VO2max for them (the advanced group) but István slipped one foot, let go the KB and hit my GymBoss® totally square from some 8 meters! I think he was fed up with the darn VO2max and wished it wound end. It did. My GymBoss died. Picture coming...
JM
couple of GSs
30:30, 8 rounds, 22 SW/round @ 32 kg
10-10 (l,r) halos @ 20 kg
JM again
20 SW @ 20 kg
15 SW @ 24 kg
10 SW @ 32 kg (then I stepped up)
2 rounds:
20 SW @ 24 kg
15 SW @ 32 kg
10 SW @ 40 kg
VO2max protocol, 15:15, 28 rounds, 7 snatches/round @ 20 kg, 196 reps total
10-10 (l,r) halos @ 20 kg
stretching
Originally planned 30 rounds of VO2max for them (the advanced group) but István slipped one foot, let go the KB and hit my GymBoss® totally square from some 8 meters! I think he was fed up with the darn VO2max and wished it wound end. It did. My GymBoss died. Picture coming...
2010. szeptember 11., szombat
Sissy Week
I fought the cold I cought last weekend so the first half of the week was sissy:
Monday:
10 dMP @ 2x20 kg
20 lunge forward @ 20 kg (alternating legs)
30 burpees (was the plan, 20 was in reality)
40 SW @ 24 kg
50 hindu squats
3 rounds:
8 steps dragon walk, 5 bicep curls, 5 triceps
VO2max protocol, 15:15, 20 rounds @ 20 kg, 7 reps/round, 140 snatches total
halos
Wednesday (more sissiness):
5 rounds: 30 secs SW @ 24 kg, 30 secs figure 8 @ 24 kg, 30 secs rest
3x3 step ladder of MP @ 20 kg
5 dC&Sq @ 2x20 kg
10-10 (l,r) 1HSW @ 24 kg
1-1 TGU @ 24 kg
10 burpees
10-10 (l,r) 1HSW @ 24 kg
1-1 TGU @ 24 kg
5 dC&Sq @ 2x20 kg
10-10 (l,r) 1HSW @ 24 kg
1-1 TGU @ 24 kg
10-10 (l,r) halos @ 20 kg
Friday:
3-3 (l,r) armbar @ 20 kg
30 SW @ 24 kg
3-3 (l,r) AB @ 24 kg
30 SW @ 32 kg
1-1 TGU @ 24 kg
1-1 TGU @ 32 kg
VO2max protocol, 36:36 @ 20 kg, 298 reps total
14 rounds @ 17 reps
4 rounds @ 15 reps :D
2x5-5 (l,r) halos @ 24 kg
The 36:36 is still hell on my forearms but I'm getting close to make the 18 rounds fully then I will see whether I raise the reps to the max (19-20 reps) or I raise the rounds count. Slowly I will move to 24 kg in MP ladders and halos...
Monday:
10 dMP @ 2x20 kg
20 lunge forward @ 20 kg (alternating legs)
30 burpees (was the plan, 20 was in reality)
40 SW @ 24 kg
50 hindu squats
3 rounds:
8 steps dragon walk, 5 bicep curls, 5 triceps
VO2max protocol, 15:15, 20 rounds @ 20 kg, 7 reps/round, 140 snatches total
halos
Wednesday (more sissiness):
5 rounds: 30 secs SW @ 24 kg, 30 secs figure 8 @ 24 kg, 30 secs rest
3x3 step ladder of MP @ 20 kg
5 dC&Sq @ 2x20 kg
10-10 (l,r) 1HSW @ 24 kg
1-1 TGU @ 24 kg
10 burpees
10-10 (l,r) 1HSW @ 24 kg
1-1 TGU @ 24 kg
5 dC&Sq @ 2x20 kg
10-10 (l,r) 1HSW @ 24 kg
1-1 TGU @ 24 kg
10-10 (l,r) halos @ 20 kg
Friday:
3-3 (l,r) armbar @ 20 kg
30 SW @ 24 kg
3-3 (l,r) AB @ 24 kg
30 SW @ 32 kg
1-1 TGU @ 24 kg
1-1 TGU @ 32 kg
VO2max protocol, 36:36 @ 20 kg, 298 reps total
14 rounds @ 17 reps
4 rounds @ 15 reps :D
2x5-5 (l,r) halos @ 24 kg
The 36:36 is still hell on my forearms but I'm getting close to make the 18 rounds fully then I will see whether I raise the reps to the max (19-20 reps) or I raise the rounds count. Slowly I will move to 24 kg in MP ladders and halos...
2010. szeptember 6., hétfő
Haladó csoport eredményei
Személyiségi jogok, adatvédelem, emberi méltósághoz való jog :) miatt csak kezdőbetűk:
szept. 15. 25-50-100-200 Emlékszik valaki? | |
szept. 22. BMF+ Zs.M. @ 12/6 kg: 10:30 G.B. @ 20/12 kg: 8:55 K.T. @ 16/8 kg: 10:49 H.Sz. @ 24/12 kg: 12:56 | nov. 17. BMF+ G.B. @ 32/16 kg: 10:08 P.G. @ 32/16 kg: 12:06 N.L. @ 24/16 kg: 10:22 G.E. @ 12/8 kg: 11:24 |
szept. 29. 10 SW, 5-5 C&P... T.Sz. @ 16 kg: 17:57 P.P. @ 20 kg: 17:48 | |
szept. 29. 10 min Long Cycle C&J Zs.M. @ 12 kg: 64 Ny.I. @ 20 kg: 90 G.B. @ 24 kg: 87 T.Sz. @ 20 kg: 70 | okt. 27. 10 min Long Cycle C&J Zs.M. ? Ny.I. @ 16/20 kg: 60/40 G.B. @ 24 kg: 95 Cs.D. @ 16 kg: 84 |
Kezdő csoport eredmények
Személyiségi jogok, adatvédelem, emberi méltósághoz való jog :) miatt csak kezdőbetűk:
Mindenkinek gratulálok, szépen dolgoztatok és nagyokat javítottatok két honap alatt! :)
szept. 15. BMF R.Z. @ 16 kg: ? G.E. @ 8 kg: 2,5 kör N.P. @ 16 kg: 10:20 N.L. @ 16 kg: 7:53 Cs.E. @ 8 kg: 11:40 R.A. @ 8 kg: 4 kör E.T. @ 16 kg: ? J.A. @16 kg: 10:55 Sz.D. @ 12 kg: 4,5 kör (13 p) S.P. @ 16 kg: 12:56 | nov. 8. BMF R.Z. @ 16 kg: 11:33 G.E. @ 12/8 kg: 9:55 N.P. @ 20 kg: 9:19 Cs.E. @ 8 kg: 10:28 E.T. @ 16 kg: 10:33 N.L. @ 20 kg: 9:32 |
szept. 22. 5x20 SW, 10 bpee R.Z. @ 16 kg: 10:30 (3,5 kör) G.E. @ 8 kg: 8:40 (4,5 kör) N.P. @ 16 kg: 9:54 N.L. @ 16 kg: 6:52 J.A. @ 16 kg: 10:34 S.P. @ 16 kg: 9:37 | nov. 22. 5x20 SW, 10 bpee R.Z. @ 16 kg: 10:00 G.E. @ 12 kg: 6:40 N.P. @ 20 kg: 7:09 N.L. @ 20 kg: 5:54 J.A. @ 16 kg: betegségből vissza Cs.E. @ 12 kg: 7:40 |
szept. 27. Leg-matrix R.Z.: 5:00 G.E.: 3:58 N.P.: 4:08 Cs.E.: 4:23 N.L.: 3:27 J.A.: 3:40 S.P.: 4:08 | nov. 24. Leg-matrix R.Z.: 3:34 G.E.: nem csinálta N.P.: 2:18 N.L.: 2:18 J.A.: 2:43 |
szept. 29. 10 SW, 1 bpee, 9 SW, 2 bpee... R.Z. @ 16 kg: ~9:00 (7 kör) G.E. @ 8 kg: ~8:00 (8 kör) N.P. @ 16 kg: 10:10 Cs.E. @ 8 kg: 12:32 J.A. @ 16 kg: 12:17 R.A. @ 6 kg: ~10:00 (9 kör) S.P. @ 20 kg: 10:05 | nov. 15. 10 SW, 1 bpee, 9 SW, 2 bpee... R.Z. @ 16 kg: 9:50 G.E. @ 12 kg: 6:00 N.P. @ 20 kg: 6:26 Cs.E. @ 8 kg: 7:00 N.L. @ 20 kg: 5:40 |
Mindenkinek gratulálok, szépen dolgoztatok és nagyokat javítottatok két honap alatt! :)
2010. szeptember 4., szombat
Saturday: Back To VO2max
But before that, monday:
JM
3 rounds:
30 sec SW @ 24 kg
30 sec SW @ 32 kg
30 sec rest
30 sec SW @ 32 kg
30 swc SW @ 24 kg
30 sec rest
2 rounds:
10 situp @ 16 kg
10 windshield swiper
20 slow twists @ 16 kg
30 rounds VO2max protocol, 15:15 viking push press @ 16 kg, 9 reps/round
10-10 halo @ 20 kg
Wednesday:
JM
10 dDL @ 2x20 kg
10 dSW @ 2x20 kg
10 dCL @ 2x20 kg
10 dSQ @ 2x20 kg
3-3 dWM @ 2x20 kg
5 dMP @ 2x20 kg
5 dThruster @ 2x20 kg
5 C&J @ 2x20 kg
the more rounds in 20 minutes:
10 DL @ 20 kg
10 pushups
10-10 (l,r) SN @ 20 kg
stretching
And finally, Saturday:
JM
5 rounds:
10 dSW @ 2x16 kg
5 dC&P @ 2x16 kg
VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
6 rounds @ 13 reps
10-10 (l,r) halos @ 20 kg
4-4 (l,r) halos @ 24 kg
stretching
JM
3 rounds:
30 sec SW @ 24 kg
30 sec SW @ 32 kg
30 sec rest
30 sec SW @ 32 kg
30 swc SW @ 24 kg
30 sec rest
2 rounds:
10 situp @ 16 kg
10 windshield swiper
20 slow twists @ 16 kg
30 rounds VO2max protocol, 15:15 viking push press @ 16 kg, 9 reps/round
10-10 halo @ 20 kg
Wednesday:
JM
10 dDL @ 2x20 kg
10 dSW @ 2x20 kg
10 dCL @ 2x20 kg
10 dSQ @ 2x20 kg
3-3 dWM @ 2x20 kg
5 dMP @ 2x20 kg
5 dThruster @ 2x20 kg
5 C&J @ 2x20 kg
the more rounds in 20 minutes:
10 DL @ 20 kg
10 pushups
10-10 (l,r) SN @ 20 kg
stretching
And finally, Saturday:
JM
5 rounds:
10 dSW @ 2x16 kg
5 dC&P @ 2x16 kg
VO2max protocol, 36:36 @ 20 kg
12 rounds @ 17 reps
6 rounds @ 13 reps
10-10 (l,r) halos @ 20 kg
4-4 (l,r) halos @ 24 kg
stretching
Feliratkozás:
Bejegyzések (Atom)