011012 Понедельник

A.
In five or six attempts, build to a 3-RM Thruster

B.
OTM for 14 alt. min:
40 kg Thrusters x 5 reps
Pull-Ups x 7 reps

Then rest exactly 7 minutes, and then…

OTM for 14 alt. min:
Burpees x 7 reps
Wall Ball x 7 reps

260912 Среда

Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

240912 Понедельник

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

50 strict K2E for time

190912 Среда

A1. Overhead Squat  @ 30X1; 3 reps; rest 30 seconds
A2. Strict  Pull-Ups @ 21X0; 3-4 reps x 5; rest 3 minutes

+

7 RFT:

30-40 kg Overhead Squat x 7 reps
Burpees x 7 reps
+
200 sit ups for time

A1. 30/40/45/50/55
A2. 4/4/4/4/4
16:10