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.

311012 Среда

Олег/Нияз

A. 3Position PSnatch for 15 min.

Focus on technique, not on moving big weight.

B. OHS 5,5,3,3,3. 

+

For time :

400m run

21 pull ups

12 thrusters 40kg

400m run

15 pull ups

9 thrusters 40kg

400m run

9 pull ups 

6 thrusters 40kg

C. 12 V-ups x10 sets; rest 15 sec

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

241012 Среда

A. Clean - 1.1.1 x 5; rest 2 min.
+
 OTM x 6
3HSCl + 6 HRPU
Rest 3 min
+
OTM  x 6
3 burpee
6 KB SDLHP 32kg
Rest 3 min
+
10 K2E
Rest 30 sec
20 Sit ups
Rest 30 sec
Sorensen hold 1 min
Rest 30 sec
x3

221012 Понедельник

A. back squat @ 3011; 8-10 x 3rest ;90 sec

B. amrap - 1 strict chin ups @ 1111; 3 sets; rest 90 sec.

+

3 sets:

10 KBS moderate weight

Row 90 sec @ 90% effort

rest 2 min walking

+

3 sets:

15 back extensions

AMRAP Double Unders / singles in 90 sec

rest 2 min walking 

+

FLR on floor - accumulate 3 min

191012 Пятница

For time:

Row 1000m

50 kb swing 24kg

10 burpees

Row 500m

50 pull ups

10 burpees

400 m run

50 SDHP 24kg

10 burpees

Row 500m

50 wall balls

10 burpees

Row 1000m

171012 Среда

A1.  Back Squat @ 30x1; 4-6reps; rest 20 sec;
A2. Pull ups 12 x 4; rest 3 min.
+
OTM x 8
Odd min. 8 KBS 32kg
Even min 8 box jump 70sm
Rest 4 min
OTM x 10
Odd min. 20 sit up
Even min. Side bridge; 30sec e/s