Mario's Animal training log

[EGMario86]

ieri ho provato un poco della nuova attrezzatura che mi è arrivata per il mio studio di personal training di prossima apertura...
6 giri 30" lavoro 10" rest -> thruster nrg bag 10kg - parallette pushup - swing 16kg - row
oggi invece 5k row a digiuno per iniziare la giornata bene

[EGMario86]

oggi triset 3x5 spinte in alto@14 + chinup@14 + 15 swing@24
poi altro triset 3x6 goodmorning@50 + spinte su panca manubri@22 + front lever pullup
poi addome chopper 3x7 SS rear delt alla macchina
e stretch

[the_drifter]

hai olympians store come fornitore mario, vero?

[EGMario86]

si! è un olympians personal training studio! a breve foto e pubblicità, iscriviti alla pag FB

[EGMario86]

ieri 4 round 500mt row 12 sandbag shouldering squat

[EGMario86]

oggi ho ripreso ad allenarmi dopo quasi 10gg di stop ed ho inaugurato con un primo workout da solo il mio studio di training.
stacco trap bar 70kgx5 SS swing kb 16kgx10 3 serie
8x3@40kg+catene front squat 45"rest
leg curl con skate SS addome su skate 2x10
ring pushup SS trazioni butterfly ss snatck kb 16kg 2 round x 10 rip

[the_drifter]

ho visto le foto dello studio su Fb....***** hai fatto un lavoro coi fiocchi, complimenti.

[EGMario86]

oggi workout
3 round
2 Minutes of double under
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots5-10kg x 10 reps
Kettlebell Swings16kg x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
praticamente è durato 35 minuti stancante abbastanza ora che sto riprendendo

[EGMario86]

lun e mart molto intensi ma non li scrivo perchè non ricordo dettagliatamente oggi invece
wod 1
10rft 10 wallball 10kg + 10 ring pushup
wod 2
jackie 1km row + 50 thrusters 20kg + 30 pullup
wod 3
annie partendo da 40 rip

devastato

[the_drifter]

che pause prendi tra un wod e l'altro mario?

[EGMario86]

tipo 5min erano ieri...
oggi plyometria con sled push 6 serie

[EGMario86]

ieri forza stacco dinamico e panca piana 6x4@60. poi wod 5RFT 1' rower 45"on burpees pullup (15"off) 45"on power swing 32kg.

oggi deadlift 1 gamba 4x8@20kg
wod amrap 12'
1 rope climb
3 hang power clean 60kg
5 ring supine pullup
9 wallball 10kg
15 double under
= 5 round

[EGMario86]

da lunedi ho iniziato gli allenamenti seri!
lunedi
A.
pratica snatch e hang squat snatch e snatch balance
B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
C.
Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings 20kg
40 Double-Unders
14'

---------- Post added at 16:32:21 ---------- Previous post was at 16:31:18 ----------

giorno 13 martedi
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps -> progressione da terra
L-Sit x 30-45 seconds -> circa 30" a serie
Pistols x 5 reps each leg
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
pratica
C.
Six sets of:
Power Clean + Jerk
Rest 2 minutes
fino a 60kg easy era la prima volta che facevo un jerk da mesi
D.
Three sets for times of:
Row 500 Meters
15 Burpees Over the Erg
circa 2'30" a round
Rest 2 minutes

---------- Post added at 16:33:30 ---------- Previous post was at 16:32:21 ----------

oggi
A.
Front Squat
*Set 1 – 5 reps @ 70-75% 64
*Set 2 – 3 reps @ 80-85% 72kg
*Set 3 – 1 rep @ 90-95% 85kg
Sets 4-8 – 3 reps @ 80-85% 72kg
Rest 2 minutes between sets.
B.
Five sets for max reps of:
Unbroken Handstand Push-Ups
Rest 60 seconds
fatti faccia a muro con banda elastica di aiuto circa 5-6rip
C.
Three sets for times of:
Run 800 Meters
Rest 2 minutes
circa 2'55-3' a giro

[EGMario86]

venerdi
A.
Five sets of:
Front Squat x 1 rep fino a 95kg
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets
B.
Take 15-20 minutes to build to a heavy Clean & Jerk fino a 60kg
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
C.
Three rounds for time of:
Row 500 Meters
40kg Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
attorno a 14min credo

sabato
Workout of the Day
A.
Take 15 minutes to build to 85-90% of your 1-RM Snatch -> fino a 50kg
B.
Three rounds for time of:
400 Meter Run
40kg Power Snatch (or full) x 6 reps
jumping Muscle-Ups x 6 reps
8min


Rest exactly 4 minutes, and then . . .
C.
Three rounds for time:
105kg trapbar Deadlift x 10 reps
2kb push press 16kg x 15 reps
Double-Unders x 30 reps
9min

oggi
A.
Back Squat
* Set 1 – 5 reps @ 70-75% ->80
* Set 2 – 3 reps @ 80-85% ->90
* Set 3 – 1 rep @ 90-95% ->105
* Sets 4-6 – 2 reps @ 90% -> 100
Rest 3 minutes
B.
Four sets of:
kb oh press 20kg x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps ->15kg
Rest 90 seconds
C.
AMRAP 6'
5 Pull-Ups
10 Burpees
7 round + 5 pullup

[EGMario86]

martedi A.Five sets of:
Muscle-Snatch x 1 rep fino a 50kg
Rest 60-90 seconds
B.
Four sets of:
Snatch x 2 reps @ 75-80% pessimo solo tecnico circa 45kg
Rest as needed
C.
Four sets of:
3-Position Clean @ 70% fino a 65kg
(high hang, mid-thigh, floor)
Rest as needed
D.
Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean @ 90kg
Rest 60 seconds
Toes to Bar x 12
Rest 60 seconds

mercoledi
chipper mortale. cap a 45' ho fatto il round da 9 completo e poi 10-11-12 solo senza ripetere precedenti
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
ripetere a ogni round tutti i precedenti : 1, 2+1, 3+2+1 ecc

giovedi
rest day con rower recupero 30min @ 4'40"km pace + stretch mobility e pilates

venerdi
A.
Six sets of:
Clean + 2 Front Squats @75kg falliti i 78 ma proprio a livello di testa
Rest 2-3 minutes


B.
Three sets of:
Clean Pulls x 1.1.1 @ 100% of 1-RM Clean @100kg
Rest 2-3 minutes
C.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) 50kg
10 Toes to Bar
D.
Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead @40kg
10 Box Jumps 70cm


---------- Post added 24-11-2012 at 17:20:58 ---------- Previous post was 23-11-2012 at 22:53:11 ----------

oggi
A.
Take 15-20 minutes to build to a heavy Jerk -> new PR 75kg
B.
Three rounds for time of:
100kg Deadlift x 10 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps = 18'