261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HS hold for 20 sec x 3; rest 1 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ
9 chin ups

18 BJ 

...etc

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

130kg
7:59