A1 Bench press@50x1; 6-8x4; r.90sec
A2 Snatch Grip DL@41x1; 5-7x4; r.90sec
B1 Dips@4010 6-8x3; r.75sec
B2 GHR@2020 10-15; r.75sec
C1 Db Ext.Rot.@3010; 8-10/arm;r.60sec
C2 N-sit amsap; r.60sec




A1 60/8; 70/8;75/8;80/6
A2 50/7; 55/7; 60/7;60/7
B1 8;8;7
B2 15;15;15
C1 6kg/x3
C2 25c;25c;25c

26.08.11 Пятница

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec;
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec;
Full depth, come up to parallel, back to full depth, then up
B1. Pull ups; amrap x 3; rest 75 sect
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec

24.08.11 Среда

A1 Bench press@50x1; 6-8x4; r.90sec
A2 Snatch Grip DL@41x1; 5-7x4; r.90sec
B1 Dips@4010 6-8x3; r.75sec
B2 GHR@2020 10-15; r.75sec
C1 Db Ext.Rot.@3010; 8-10/arm;r.60sec
C2 T2B 6-8x3; r.60sec

22.08.11 Понедельник

A. Press/Push Press/Push Jerk - 1.1.1 x 10sets; each min on the min.
B1. KBS heavy x 15 reps x 3; rest 90 sec
B2. Ring push ups (feet on the box) @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 12 x 3; rest 60 sec
C2. Toes to Bar - 12 reps x 3; rest 60 sec


A. 40kg rx'd
B1. 32kg rx'd
B2. 9;10;10
C1 rx'd
C2 rx'd

19.08.11 Пятница

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
B1 Pull ups; amrap x 3; rest 75 sec
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec
A1 6;6;6;6
A2 50/6;40/6;40/6;40/6
B1 15;15;15
B2 10kg/8x3
C1 7kg/10x3
C2 rx'd