071212 Пятница

6 sets:

A1. 40 sec amrap jump switch lunges; rest 20 sec

A2. amrap strict chin ups in 40 sec; rest 20 sec

A3. amrap strict dips in 40 sec; rest 120 sec 

NOTES: - knee grazes lightly on lunges; full lockout for chin ups and dips

051212 Среда

A1. standing press 5, 5, 3, 3, 2, 2; rest 2 min

A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min

+

10 min amrap:

5 strict toes to bar

5 burpees

031212 Понедельник

A. Front squat 10, 8, 6, 4, 2; rest 2 min

+

On the minute for 12 min:

12 SClean 

+

On the minute for 12 min:

12 wall balls

301112 Пятница

Skills: SClean
Strength : DL 5,5,5,5,5
Conditioning:
AMRAP in 20 min:
30 wlunges
5 MM
5 shuttle runs 10 m
5 MM

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

15 DU's

5 kb  power clean - 24 kg  e/h 

5 v- ups

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2

2111112 Среда

A. squat snatch - 15 min tech work

B1. push press @ 12X2; 4-5 x 4; rest 90 sec

B2. mixed grip chin ups weighted @ 22X0; 2-3 x 4; rest 90 sec

+

5 rds for time:

10 ring dips

10 KBS 32kg

10 box jumps - 70sm - step down

191112 Понедельник

 

A. back squat @ 4020; 5-7 x 4; rest 2 min

B1. db torso row @ 3010; 8-12/arm x 3; rest 1 min

B2. BB walking lunges - 22 steps total x 3; rest 1 min

C. OTM 10

EM. 10 T2B

OM. 20 sit ups

161112 Пятница

For time:
25 Pull ups
50 DL 60kg
50 push ups
50 BJ 60sm
50 v-ups
50 KB Clean/Jerk 24kg (25/h)
25 pull ups

141112 Среда

1. Build to a tough PClean in 10 min. 

+

OTM 12

EM.6 Power Clean - 50kg

OM. 12 Push ups

+

OTM 10

EM.4 strict pull ups

OM 8 BJ 70sm step down

+

12 v-ups/rest 15 sec x 10

121112 Понедельник

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B. PPress @ 11x1 ; 2,2,2,2; rest 2 min.

+

 12 min AMRAP

3 wall walk

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results 291012 COMPARE!!!!
A. 90/105/120/90/110/130PR!!
B. 40/5;50/3;60/2 x 2;65/2;70/2.

091112 Пятница

10 min @ 90% aer:

10 lunges

10 BJ 50sm

10 sit ups

10 KBS 16kg

(REST 6 min)

10 min @ 90% aer:

10 squats

row 250 m

15 sit ups

x 2

071112 Среда

5 sets:

5 Front Squat tough

15 unbroken COVP chin ups

rest 4 min - add weight per set for FS

+

Row

25 sec @ max effort

rest 3 min x 5