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

051112 Понедельник

A. OTM 10

 2 Clean and Jerk

B. Build to 5RM TnGo Dl in 10 mins

+

For time :

10,9,8,7,6,5,4,3,2,1 reps of :

Dl 80kg

Ring push ups

C. FLR on rings accumulate 5 mins.