In the morning.....

Strength/Skill

A: Clean: 5x55, 5x60, 5x65, 5x70, 5x75kg

B: Push press: 10x55, 10x60, 8x65, 8x67,5kg

C: HSPU practice

In the evening...

Rugby team conditioning training: TRX

In the morning....

Strength/Skill:

A: OHS: 5x40, 5x45, 5x50, 5x52,5, 5x55kg

B: Squat snatch practice

WOD:

3 rounds for time

- 10 DB one-armed snatch 16kg right

- 10 GHD situps

- 10 DB one-armed snatch 16kg left

- 10 K2E                                                   7'02"

In the evening....

The very first Crossfit training in Szeged at Lelkesedés Weightlifting Gym with 11 persons

Skill:

Deadlift

WOD:   2 rounds of theese 11 elements - 1' work/element

- Rope work double wave

- Lunge

- M: pullup  W: TRX row

- Box jump M: 60, W: 40cm

- Ring pushup

- Situp

- Burpee

- American swing or KB sumo DL

- Deadlift 60kg

- Air squat

- Plank 

Nagyon jó hangulatú, kemény első közös CF csoportos edzés volt, még sok ilyet......

In the morning...

Strength/Skill

A: Snatch pull: 5x60, 5x62,5, 5x67,5 x 2, 5x70kg

B: Jerk: 3x62,5, 3x67,5, 3x72,5, 2x80kg

WOD

3 rounds for time

- 10 renegade row - each arm - 20kg

- 10 front squat 50kg

- 10 burpee

6'14"

In the evening...

Rugby team conditioning training

Oly Weightlifting

Rest day....

AM 9:00

Strength:

A: Press: 10x42,5, 10x45, 10x50, 8x52,5kg

B: Clean pull: 3 x 5x80kg

PM 15:00

WOD:

3 rounds for time:

- 50 push-ups

- 40 DB Thruster 2x7kg

- 30 Sit-ups

- 20 DB am.swing 24kg

- 10 Burpees

29'10"

Strength:

A: Front squat: 5x75, 5x80, 5x85, 5x90, 2x100kg

And then:

Rugby training

Handling drills

REST DAY.....

Rugby team conditioning training:

TRX

.....hogy hogy ízlett a csapatnak a TRX?? Sárkány így kommentálta:

"... ahhoz képest,hogy igy indult....nem volt gyenge...de lájkoltam:):P csak ma ne kellett volna felkeni;)..."

Strength/Skill:

A: Power snatch 5x40, 5x42,5 5x45, 5x50, 5x55kg

B: Snatch balance 3x40, 3x50, 3x55kg

WOD:

Sit ups 25

Air squat 50

2 rounds of:

- 5 Deadlift 120kg

- 25 DB american swing 22kg

Air squat 50

Sit ups 25

8'35"

13:00 PM:

Strength/Skill:

A: Back Squat 8x85, 8x90, 8x97,5, 8x105kg

B: OH Lunge 20kg plate: 3 x 10/each leg

C: Weighted plank 3 x 1'/1' r  10kg

19:30 PM

Skill: Olympic WL practice with rugby team at weightlifting gym

A: Clean 

B: Back squat

Rest day....

13:00 P.M.

WOD:

- 200 KB american swing 20kg

- 400m run

Start the swings and every time when you can not make more reps, make note the numbers of swing and run 400 meter. Continue the swings after the running and go on this way.

19'39" and 4 x 400m

18:00 P.M.

Strength/Skill:

A: Snatch Pull: 5x60, 5x62,5, 5x65, 2 x 5x67,5kg

B: Split jerk: 3x62,5, 3x67,5, 3x70, 3x75kg

C: Sit-ups with 10kg plate on chest: 1 x 30reps

Strength/Skill:

A: Front squat: 5x70, 5x75, 5x80, 5x85, 5x90kg

B: Single-leg DL: 3 x 8 x 40kg

WOD:

12 min amrap of

- 7 Deadlift 100kg

- 7 Burpees

7 rounds + 1 burpee

REST DAY

SMR, stretching...

Strength/Skill:

A: Clean pull 2 x 5x85, 2 x 5x90kg

B: Push press 10x50, 10x55, 10x60, 8x65kg

WOD:

15-10-5

- Hang power snatch 40kg

- Box jump

- Pull-ups

6'27"

A/P:  Plank with 10kg plate 3 x 1'

A mai nap volt az új 7 hetes ciklus 3-ik napja! Kemény lesz.....

Strength/Skill:

A: Power snatch 5x40, 5x42,5, 5x45, 5x50kg

B: Power clean 5x55, 5x65, 5x70, 5x75kg

C: Snatch balance 2x30, 2x40, 2x45, 2x50kg

WOD:

10 min AMRAP

- 20 Thruster 20kg

- 20 DB american swing 24kg

4 rounds

Strength/skill:

A: Back squat 10 x 85, 10 x 90, 10 x 100kg

B: Snatch High pull 5 x 65, 5 x 67,5, 3 x 5 x 70kg

WOD:

8 min AMRAP

- 5 OHS 40kg

- 10 cf push-ups

7 rounds

REST DAYS...

...and FMS: 16 points!! Last year it was 11!!!!

...akinek még nincs mobilitási problémája:

www.tesztoszteron.hu/emagazin_06_132_fms_fundamentalis_mozgas_szures.php

Skill/strength:

A: Shoulder press 5-5-3-3-1 50,55,60,65, 67,5kg

B: DB Chinese row 5 x 5  30kg

WOD:

10-8-6-4-2
4-8-12-16-20
- Power Cleans – 60kg
- CF Push-Ups                                  5'51"

A/P:

Farmer walk 3 x max 32kg

Skill/Strength:

One-arm KB OH Hold for max time 3 sets 20kg

WOD:

4 rounds for time of:

- 10 KB am. swing 20kg

- 20 cf push-ups

- 50 air squats

- front plank 1min

14'46"

WOD'1:

1-2-3-4-........ Complete as many rounds as you can in 7min

- Deadlift 100kg

- CF pushups

10rounds + 3 DL

7min rest

WOD'2:

15 min amrap

- 3 power snatch 40kg

- 6 OHS 40kg

- 9 pull-ups

9 rounds

Strength: OlyLift

A: Snatch High Pull 5x2 60,60,65,65,70kg

B: Power snatch+3OHS 5sets 50kg

C: Squat snatch 5x1 40,40,45,45,45kg

D: Snatch balance 3x3 40,45,50kg

E: Clean + 2 Jerk 3 sets 60,70,75kg

F: Good morning 3x8 45,50,50kg

Strength:

Back squat 5 RM  115kg

WOD:

15 min amrap

- 5 Front squat 50kg

- 5 Push press 50kg

- 5-5 Viper OH 20kg plate

- 5 Burpees

8 rounds

Rest day......

Rugby match in Arad against:

Rugby training

Rest day.....

Strength:

A: Push press 5-5-5, 60,65,70kg

B: Push jerk + split jerk 5sets, 70,75,75,75,75kg

C: Chinese DB row 5 x 5   26kg

www.cathletics.com/exercises/exercise.php

A/P:

Tabata plank

Tabata air squat

Strength: Oly Lifting

A: power sn + snatch 5 sets 40,40,45,45,50

B: Sn High pull 6 x 3, 60,60,60,65,65,70

C: Sn balance 3 x 1, 50kg

D: Clean - heavy single 90kg max

A/P: Farmer walk 3 x max 2x32kgDB

Strength:

Front squat: 3-3-3-1-1, 80,90,100,110,115kg NPR!!

WOD:

15 min AMRAP

- 7 clean n jerk 60kg

- 21 cf pushups

- 42 situps

3 rounds + 10 situps

A/P:  Plank 3 x 45"w/15"r