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Данилин Андрей
Данилин Андрей
Возраст: 32 (05.07.1990)
Антропометрия:
Рост: 175 см
Вес: 106 кг
Антропометрия:
Рост: 175 см
Вес: 106 кг
Squat: 3RM - 130 x3 (1RM ≈ 137,7)
Bench Press: 3RM - 85 x3 (1RM ≈ 90)
Row: 1RM - 80 x1
Squat 3RM - 155 x3 (1RM ≈ 164,1)
Bench Press 3RM - 100 x3 (1RM ≈ 105,9)
Row 1RM - 85 x3 (1RM ≈ 90)
Bench Press 3RM - 100 x3 (1RM ≈ 105,9)
Row 1RM - 85 x3 (1RM ≈ 90)
Bench Press: 3RM - 105 x3 (1RM ≈ 111,2)
Row: 1RM - 85 x3 (1RM ≈ 90)
Row: 1RM - 85 x3 (1RM ≈ 90)
Тренировка 11 | понедельник, 28 марта 2023
4 Rounds
PB1. Power Snatch - 1DB
PB2. 90/90
4 reps each side after each round
PB1. Power Snatch - 1DB
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
PB2. 90/90
4 reps each side after each round
6 Rounds. 2:00-3:00 minutes rest between rounds.
A1. Row - BB
A1. Row - BB
- 45 kg / 8 reps
- 60 kg / 8 reps
- 75 kg / 8 reps
- 85 kg / 6 reps
- 87,5 kg / 6 reps
- 87,5 kg / 6 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
4 Rounds, 1:30 rest between rounds.
B1. Luteral V-Ups / 12 reps each side
B2. Lateral Plank w Arm and Leg Reach / 8 reps each side
B1. Luteral V-Ups / 12 reps each side
B2. Lateral Plank w Arm and Leg Reach / 8 reps each side
4 Rounds, 2:00 rest between rounds.
C1. Goblet Squat - 1DB/KB
C1. Goblet Squat - 1DB/KB
- 30 kg / 10 reps
- 35 kg / 10 reps
- 40 kg / 10 reps
- 40 kg / 10 reps
- 28 kg / 10 reps
- 32 kg / 10 reps
- 32 kg / 10 reps
- 32 kg / 10 reps
4 Rounds, 2:00 rest between rounds.
D1. Horizontal Ext. - 2DB
D1. Horizontal Ext. - 2DB
- 10 kg each arm / 8 reps
- 10 kg each arm / 8 reps
- 10 kg each arm / 8 reps
- 10 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 12 kg each arm / 8-10 reps
- 12 kg each arm / 8-10 reps
- 12 kg each arm / 8-10 reps
- 12 kg each arm / 8-10 reps
Оценка сложности | Тренировка 10
Тренировка 10 | Пятница, 28 марта 2023
4 Rounds
PB1. Power Snatch - 1DB
PB2. 90/90
4 reps each side after each round
PB1. Power Snatch - 1DB
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
PB2. 90/90
4 reps each side after each round
6 Rounds. 2:00-3:00 minutes rest between rounds.
A1. Row - BB
A1. Row - BB
- 45 kg / 8 reps
- 60 kg / 8 reps
- 75 kg / 8 reps
- 85 kg / 6 reps
- 87,5 kg / 6 reps
- 87,5 kg / 6 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
- 24 kg each arm / 10 reps
4 Rounds, 1:30 rest between rounds.
B1. Luteral V-Ups / 12 reps each side
B2. Lateral Plank w Arm and Leg Reach / 8 reps each side
B1. Luteral V-Ups / 12 reps each side
B2. Lateral Plank w Arm and Leg Reach / 8 reps each side
4 Rounds, 2:00 rest between rounds.
C1. Goblet Squat - 1DB/KB
C1. Goblet Squat - 1DB/KB
- 30 kg / 10 reps
- 35 kg / 10 reps
- 40 kg / 10 reps
- 40 kg / 10 reps
- 28 kg / 10 reps
- 32 kg / 10 reps
- 32 kg / 10 reps
- 32 kg / 10 reps
4 Rounds, 2:00 rest between rounds.
D1. Horizontal Ext. - 2DB
D1. Horizontal Ext. - 2DB
- 10 kg each arm / 8 reps
- 10 kg each arm / 8 reps
- 10 kg each arm / 8 reps
- 10 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 15 kg each arm / 8 reps
- 12 kg each arm / 8-10 reps
- 12 kg each arm / 8-10 reps
- 12 kg each arm / 8-10 reps
- 12 kg each arm / 8-10 reps
Оценка сложности | Тренировка 10
Тренировка 9 | Воскресенье, 24 марта 2023
4 Rounds
PB1. 1 Arm KB Swing to OH
PB2. Deep Squat w Rotation
4 reps after each round
PB1. 1 Arm KB Swing to OH
- 20 kg / 4 reps each side
- 24 kg / 4 reps each side
- 28 kg / 4 reps each side
- 28 kg / 4 reps each side
PB2. Deep Squat w Rotation
4 reps after each round
6 Rounds. 2:00-3:00 minutes rest between rounds.
A1. Dead Lift - BB
A1. Dead Lift - BB
- 60 kg / 10 reps
- 80 kg / 10 reps
- 100 kg / 6 reps
- 120 kg / 6 reps
- 130 kg / 6 reps
- 140 kg / 6 reps
- 12 kg each side / 10 reps
- 15 kg each side / 10 reps
- 17,5 kg each side / 10 reps
- 17,5 kg each side / 10 reps
- 17,5 kg each side / 10 reps
- 17,5 kg each side / 10 reps
4 Rounds, 1:30 rest between rounds.
B1. Pillar Rotation / 8 reps each side
B2. Pavlov Press - Split Position / 8 reps each side
B1. Pillar Rotation / 8 reps each side
B2. Pavlov Press - Split Position / 8 reps each side
4 Rounds, 2:00 rest between rounds.
C1. TRX - 1 Arm Row w Rotation
C1. TRX - 1 Arm Row w Rotation
- 8 reps each side
- 8 reps each side
- 8 reps each side
- 8 reps each side
- 20 kg each side / 8 reps each side
- 20 kg each side / 8 reps each side
- 20 kg each side / 8 reps each side
- 20 kg each side / 8 reps each side
4 Rounds, 2:00 rest between rounds.
D1. TRX - Triceps
D1. TRX - Triceps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
Оценка сложности | Тренировка 9
Тренировка 8 | Вторник, 18 марта 2023
4 Rounds
PB1. Thrusters - 2DB
PB2. The World Greatest Stretch
3 reps each side after each round
PB1. Thrusters - 2DB
- 16 kg each / 6 reps
- 16 kg each / 6 reps
- 20 kg each / 6 reps
- 20 kg each / 6 reps
PB2. The World Greatest Stretch
3 reps each side after each round
6 Rounds. 2:00-3:00 minutes rest between rounds.
A1. Bench Press - BB
A1. Bench Press - BB
- 60 kg / 8 reps
- 70 kg / 8 reps
- 90 kg / 6 reps
- 100 kg / 5 reps
- 100 kg / 3 reps
- 100 kg / 3 reps
4 Rounds, 2:00 rest between rounds.
C1. Bulgarian Split Squat - 2DB
C1. Bulgarian Split Squat - 2DB
- 24 kg each side / 8 reps each side
- 24 kg each side / 8 reps each side
- 24 kg each side / 8 reps each side
- 24 kg each side / 8 reps each side
- 24 kg each side / 8 reps each side
- 24 kg each side / 8 reps each side
- 24 kg each side / 6 reps each side
- 24 kg each side / 6 reps each side
4 Rounds, 2:00 rest between rounds.
D1. Australian Pull Ups
D1. Australian Pull Ups
- 10 reps
- 8 reps
- 8 reps
- 8 reps
- 10 kg each / 10 reps
- 12 kg each / 10 reps
- 12 kg each / 10 reps
- 12 kg each / 10 reps
Оценка сложности | Тренировка 8
Тренировка 7 | Четверг, 9 марта 2023
4 Rounds
PB1. Hang Clean to Thruster - BB
PB2. The World Greatest Stretch
3 reps each side after each round
PB1. Hang Clean to Thruster - BB
- 30 kg / 4 reps each side
- 40 kg / 4 reps each side
- 50 kg / 4 reps each side
- 50 kg / 4 reps each side
PB2. The World Greatest Stretch
3 reps each side after each round
6 Rounds. 2:00-3:00 minutes rest between rounds.
A1. Row - BB
A1. Row - BB
- 45 kg / 8 reps
- 60 kg / 8 reps
- 75 kg / 8 reps
- 80 kg / 6 reps
- 85 kg / 6 reps
- 85 kg / 6 reps
4 Rounds, 1:30 rest between rounds.
B1. Pillar Bridge w Shoulder Tap - Alt. / 10 reps
B2. Lateral Plank w Arm and Leg Reach / 8 reps each side
B1. Pillar Bridge w Shoulder Tap - Alt. / 10 reps
B2. Lateral Plank w Arm and Leg Reach / 8 reps each side
4 Rounds, 2:00 rest between rounds.
C1. BKW Lunge to Knee Lift - BB
C1. BKW Lunge to Knee Lift - BB
- 50 kg / 8 reps each side
- 60 kg / 8 reps each side
- 70 kg / 8 reps each side
- 80 kg / 8 reps each side
- 10 kg each side / 10 reps
- 12 kg each side / 10 reps
- 14 kg each side / 10 reps
- 16 kg each side / 10 reps
4 Rounds, 2:00 rest between rounds.
D1. Strict Push Ups
D1. Strict Push Ups
- 10 reps
- 12 reps
- 12 reps
- 12reps
- 6-8 reps
- 6-8 reps
- 6-8 reps
- 6-8 reps
Оценка сложности | Тренировка 7
Тренировка 6 | Четверг, 2 марта 2023
4 Rounds
PB1. Landmine - BKW Lunge to 1 Arm Shoulder Press
PB2. The World Greatest Stretch
3 reps each side after each round
PB1. Landmine - BKW Lunge to 1 Arm Shoulder Press
- 15 kg / 4 reps each side
- 25kg / 4 reps each side
- 25 kg / 4 reps each side
- 25 kg / 4 reps each side
PB2. The World Greatest Stretch
3 reps each side after each round
6 Rounds. 3:00 minutes rest between rounds.
A1. Split Squat - BB
A1. Split Squat - BB
- 60 kg / 6 reps each side
- 70kg / 6 reps each side
- 90kg / 6 reps each side
- 100 kg / 5 reps each side
- 105 kg / 6 reps each side
- 105 kg / 6 reps each side
- 26 kg - 8 reps each side
- 30kg - 8 reps each side
- 30 kg - 8 reps each side
- 30 kg - 8 reps each side
- 30 kg - 8 reps each side
- 30 kg - 8 reps each side
4 Rounds, 1:30 rest between rounds.
B1. Body Saw / 10 reps
B2. Dead Bug Rolling w KB hold / 5 reps each side
B1. Body Saw / 10 reps
B2. Dead Bug Rolling w KB hold / 5 reps each side
4 Rounds, 2:00 rest between rounds.
C1. Lateral Squat - 1DB
C1. Lateral Squat - 1DB
- 26 kg / 8 reps each side
- 26 kg / 8 reps each side
- 28 kg / 8 reps each side
- 28 kg / 8 reps each side
- 10 kg each side / 8 reps
- 14 kg each side / 8 reps
- 14 kg each side / 8 reps
- 14 kg each side / 8 reps
4 Rounds, 2:00 rest between rounds.
D1. TRX - Push Ups - Legs in TRX
D1. TRX - Push Ups - Legs in TRX
- 8-10 reps
- 8-10 reps
- 8-10 reps
- 8-10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
Оценка сложности | Тренировка 6
Тренировка 5 | Вторник, 28 февраля 2023
4 Rounds
PB1. Thrusters
PB2. T-Spine Rotation
3 reps each side after each round
PB1. Thrusters
- 20 kg each / 5 reps
- 20 kg each / 5 reps
- 20 kg each / 5 reps
- 20 kg each / 5 reps
PB2. T-Spine Rotation
3 reps each side after each round
6 Rounds. 2:30 minutes rest between rounds.
A1. Bench Press
A1. Bench Press
- 60 kg / 8 reps
- 70kg / 6 reps
- 90kg / 6 reps
- 100 kg / 5 reps
- 105 kg / 5 reps
- 105 kg / 3 reps
- 20 kg - 8 reps each side
- 20 kg - 8 reps each side
- 20 kg - 8 reps each side
- 20 kg - 8 reps each side
- 20 kg - 8 reps each side
- 20 kg - 8 reps each side
4 Rounds, 1:30 rest between rounds.
B1. Dead Bug w Ball Hold / 16 reps
B2. Lateral Plank - Dynamic / 8 reps each side
B1. Dead Bug w Ball Hold / 16 reps
B2. Lateral Plank - Dynamic / 8 reps each side
4 Rounds, 2:00 rest between rounds.
C1. Pull Ups - Eccentric
C1. Pull Ups - Eccentric
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- BW / 8 reps each side
- BW / 8 reps each side
- BW / 8 reps each side
- BW / 8 reps each side
4 Rounds, 2:00 rest between rounds.
D1. Incline - Bench Press - 1 Arm w 1 Arm Iso - 2DB
10 kg / 12 reps
10 kg / 12 reps
10 kg / 12 reps
10 kg / 12 reps
D1. Incline - Bench Press - 1 Arm w 1 Arm Iso - 2DB
- 26 kg each hand / 10 reps each side
- 26 kg each hand / 10 reps each side
- 26 kg each hand / 6 reps each side
- 26 kg each hand / 5 reps each side
10 kg / 12 reps
10 kg / 12 reps
10 kg / 12 reps
10 kg / 12 reps
Оценка сложности | Тренировка 5
Тренировка 4 | Вторник, 21 февраля 2023
4 Rounds
PB1. Clean to Pull
PB2. T-Spine Rotation
3 reps each side after each round
PB1. Clean to Pull
- 40 kg / 4 reps
- 50 kg / 4 reps
- 60 kg / 4 reps
- 60 kg / 4 reps
PB2. T-Spine Rotation
3 reps each side after each round
6 Rounds. 2:30 minutes rest between rounds.
A1. Row
A1. Row
- 45 kg / 8 reps
- 60kg / 6 reps
- 75 kg / 6 reps
- 80 kg / 6 reps
- 82,5 kg / 6 reps
- 82,5 kg / 6 reps
- 26 kg each - 8 reps
- 26 kg each - 8 reps
- 26 kg each - 8 reps
- 26 kg each - 8 reps
- 26 kg each - 8 reps
- 26 kg each - 8 reps
4 Rounds, 1:30 rest between rounds.
B1. Body Saw / 8 reps each round
B2. Dead Bug - Arm & Leg Reach - Alt. / 16 reps each round
B1. Body Saw / 8 reps each round
B2. Dead Bug - Arm & Leg Reach - Alt. / 16 reps each round
4 Rounds, 2:00 rest between rounds.
C1. TRX - 1 Arm Inverted Row w Rotation
C1. TRX - 1 Arm Inverted Row w Rotation
- 8 reps each side
- 8 reps each side
- 8 reps each side
- 8 reps each side
- 15 kg / 8 reps each side
- 17,5 kg / 8 reps each side
- 17,5 kg / 8 reps each side
- 17,5 kg / 8 reps each side
4 Rounds, 2:00 rest between rounds.
D1. BKW Lunge - 2DB/KB
D1. BKW Lunge - 2DB/KB
- 26 kg each hand / 8 reps each side
- 26 kg each hand / 8 reps each side
- 26 kg each hand / 8 reps each side
- 26 kg each hand / 8 reps each side
- 30 kg / 12 reps
- 30 kg / 12 reps
- 30 kg / 12 reps
- 30 kg / 12 reps
Оценка сложности | Тренировка 4
Тренировка 3 | Суббота, 18 февраля 2023
4 Rounds
PB1. Hang Power Snatch— 1 DB
PB 2. 90/90 Open Book
3 reps each side after each round
PB1. Hang Power Snatch— 1 DB
- 15 kg / 5 reps each side
- 25 kg / 5 reps each side
- 30 kg / 5 reps each side
- 30 kg / 5 reps each side
PB 2. 90/90 Open Book
3 reps each side after each round
6 Rounds. 2:30 minutes rest between rounds.
A1. Dead Lift - BB
A1. Dead Lift - BB
- 60 kg - 8
- 100 kg - 6
- 130 kg - 6
- 150 kg - 5
- 150 kg - 5
- 150 kg - 5
- 15 kg - 8 each side
- 20kg - 8 each side
- 20kg - 8 each side
- 20kg - 8 each side
- 20kg - 8 each side
- 20kg - 8 each side
B1.
B2.
B2.
C1.
C2.
C2.
D1.
D2.
D2.
Оценка сложности | Тренировка 3
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