1. Clean and Jerk
10 x 1, start at 80% and climb from there. All reps done as squat cleans.
2. "Angie"
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
четверг, 11 апреля 2013 г.
понедельник, 8 апреля 2013 г.
вторник, 2 апреля 2013 г.
030413 Среда
A. Press 10, 8, 6, 4, 2; rest 2 min
B. wtd pull ups 2-3x 5; rest 2 min
+
3 rounds for max reps @90%:
2 min row
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
rest 3 min
воскресенье, 31 марта 2013 г.
010413 Понедельник
For time
Row 1000m
21 KBS 32/24kg
21 Goblet Squats, 32kg
Row 750m
15 KBS
15 Goblet Squats
Row 500m
9 KBS
9 Goblet Squats
19:16
"The qualities and capacities that are important in running - such factors as will power,
the ability to apply effort during extreme fatigue and the acceptance of pain - have a
radiating power that subtly influences one's life."
Jim Fixx
четверг, 28 марта 2013 г.
вторник, 26 марта 2013 г.
воскресенье, 24 марта 2013 г.
250313 Понедельник
1. 3 RFT:
10 Power Cleans 50kg
10 Ring Dips
10 Deadlifts, 80kg
10 HSPU on the Box
10 Burpees
2. 6 rounds of:
Row 250 m rest=working time
record times for all six rounds.
вторник, 19 марта 2013 г.
200313 Среда
"Games Big Helen"
1200m Run
63 KBS, 24kg
36 Pull ups
800m Run
42 KBS
24 Pull ups
400m Run
21 KBS
12 Pull ups
воскресенье, 17 марта 2013 г.
180313 Понедельник
1. Back Squat
5 x 3, across
2. 3 RFT
20 Front Squats, 45kg
20 Burpees
20 TTB
3. Cash Out
3 Rounds, not for time
600m Run or Row, based on greatest weakness.
30 Hip Extensions
15 L-Pull ups
вторник, 12 марта 2013 г.
130313 Понедельник
1. Pro Agility Shuttle
3 max effort attempts at the 5-10-5 shuttle. - Demo video.
Sprint 5 yards - 10 yards - 5 yards as fast as possible.
Start with one hand on the starting line. Your hand (not feet) must make contact with the end lines. Must cut off of different feet at each turn around.
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow.
Report your best score.
Start with one hand on the starting line. Your hand (not feet) must make contact with the end lines. Must cut off of different feet at each turn around.
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow.
Report your best score.
2. Hang Power Clean
5RM
3. 10 sets:
1 ring muscle up
2 HSPU
4. 3RFT:
800m Run
40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.
"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each
вторник, 5 февраля 2013 г.
060213 Среда
A. Bench press 10,10,10,10; rest 2 min
B. Bent over rows 6-8x4; rest 2 min
C1. Press 8-10x4; rest 1 min
C2. AMRAP strict chin ups x4; rest 2 min
D. WTD sit ups 20 x 4; rest 1 min
среда, 16 января 2013 г.
040213 Понедельник
A. Push press; build to a max
B. 50 push press for time @70% of A
C. 50 chin ups for time
+
For time:
50 double unders
10 burpees
40 double unders
8 burpees
30 double unders
6 burpees
20 double unders
4 burpees
10 double unders
2 burpees
2100113 Понедельник
1. Clean Ladder
Warm up as needed then begin with 50kg and add 5 kg every minute.
Continue as long as possible. If you miss you are done - treat this like a competition ladder.
2. Front Squat
2RM
3. The Admiral
3 RFT:
20 Burpee Pull ups - six to ten inches above max reach
20 Front Squats 50kg
20 Box Jumps, 60sm games standards
180113 Пятница
A. Deadlift; build to a moderate effort triple (85-90% effort)
+
3 rounds for time:
Row 500m
12 deadlift BWT
21 box jumps 60sm
пятница, 11 января 2013 г.
110113 Пятница
1.OHS - build to 3 RM
2. EMOM 12
Ev. OHS x 6
Odd. T2B x 6
3. EMOM 12
Thruster x 6
Pull up x 6
2. EMOM 12
Ev. OHS x 6
Odd. T2B x 6
3. EMOM 12
Thruster x 6
Pull up x 6
4. Row 3 x 400m in 4 min
вторник, 25 декабря 2012 г.
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
9 chin ups
18 BJ
...etc
воскресенье, 16 декабря 2012 г.
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
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups
понедельник, 10 декабря 2012 г.
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
7:59
пятница, 30 ноября 2012 г.
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
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