190413 Пятница

AMRAP 12

7 T2B
14 Shoulder to Overhead (40kg/30kg)
10 Double Unders

5 rds

Rest exactly 4mins
Then

AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
10 Double Unders

6 rds + 7 reps

120413 Пятница

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

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
20:36

080413 Понедельник

1. DL 2RM
150kg

2.
AMRAP 20
5 DL 110kg
20 m farmer's walk 40kg Db
15 wall ball

9rds!!!

010413 Понедельник

1.For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats
21:50 )))))

"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

290313 Пятница

A. clean & jerk practice 10-15 min; try doing small sets with 13.4 Rx'd.  Or try to work up to it if it will be a PR for you.  

B. toes to bar practice 10 min; work on your rhythm if you don't already have it down

C. Do the first 2 rounds (3,3,6,6) of 13.4 to get a feel for your pacing

D. 2k/1.5k row at 85% for first 1500m/1000m, "all out" for final 500m

270313 Среда

1. PPress 5x3 across
2. 3 RFT
30 BJ 50sm
30 PPress 40kg
30 K2E
270 su/90 du