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76
Workout

Józef Jerzy

~19 min.
~228 kcal
Female
⁉️ Comments

Józef Jerzy Kukuczka (born 24 March 1948 in Katowice, Poland - 24 October 1989 in Lhotse, Nepal) was a Polish alpine and high-altitude climber. He became the second man (after Reinhold Messner) to climb all fourteen eight-thousanders in the world. He was awarded a silver Olympic order of the XV Winter Olympics.

Interesting Fact

At first, Jerzy was not showing great promise in high-altitude climbing. On his first climb to Mount McKinley with a summit elevation of 6194 m above the sea level, Jerzy was stricken with altitude sickness and, on top of that, froze his fingers off. This event became his catalyst, setting off a 'reaction' of Jerzy Kukuczka. His next expedition to the Himalayas wasn't some secondary mountain, but the fourth highest eight-thousander - Lhotse (8516 m). It was Jerzy's first ascent to an eight-thousander.

Quote

Mountaineering is a lot like chess - it's where your personal ambitions meet action sport. If I lacked one, I would never have been able to climb an eight-thousander.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Side plank
1
Level: 1
S1
40 sec.
Side plank
1
Level: 1
S2
40 sec.
Side plank
1
Level: 1
S1
40 sec.
Side plank
1
Level: 1
S2
40 sec.
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Backward lunge
4
Level: 2
S1
12
Backward lunge
4
Level: 2
S2
12
Pull with hip rotation
4
Level: 1
S1
10
One-handed press
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
One-handed press
4
Level: 1
S2
10
Pull with hip rotation
4
Level: 1
S1
10
One-handed press
4
Level: 1
S1
10
Pull with hip rotation
4
Level: 1
S2
10
One-handed press
4
Level: 1
S2
10
Chain triceps extension (side)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Chain triceps extension (side)
3
Level: 1
S2
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Chain triceps extension (side)
3
Level: 1
S1
8
Forearm flexion with single arm (sideways)
3
Level: 1
S1
8
Chain triceps extension (side)
3
Level: 1
S2
8
Forearm flexion with single arm (sideways)
3
Level: 1
S2
8
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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