A1. Push Press @ 12X1; 3-4 x 5; rest 2 min
A2. Weighted Pronated Chin Ups @ 21X0; 2-3 x 5; rest 2 min
B. Power Clean - EMOM TnG x 3 - moderate x 10 minutes
C. 5 ring rows/ 5 ring dips - EMOM for 10 min
вторник, 31 июля 2012 г.
воскресенье, 29 июля 2012 г.
300712 Понедельник
A1. DL @11x1; 10sets x3; rest 45sec;
A2. CGBP 10sets x 2; rest 1 min
B. KBS 25 ub.; rest 2 min x3;
C. 30 ub wall balls;
D. FLR on rings - accum. 3 min.
A2. CGBP 10sets x 2; rest 1 min
B. KBS 25 ub.; rest 2 min x3;
C. 30 ub wall balls;
D. FLR on rings - accum. 3 min.
среда, 25 июля 2012 г.
250712 Среда
A. FSquat @30x1 8,6,4; rest 3 min.
B1. PPress @12x2 4-6 x3; rest 20sec;
B2. Pull ups (AMRAP -2)x 3; rest 3 min
C. WTD sit-ups 3 x20; rest 60sec.
А. 60/70/80
В1.50/60/70х4
В2.20/15/15
С. 16kg rx'd
B1. PPress @12x2 4-6 x3; rest 20sec;
B2. Pull ups (AMRAP -2)x 3; rest 3 min
C. WTD sit-ups 3 x20; rest 60sec.
А. 60/70/80
В1.50/60/70х4
В2.20/15/15
С. 16kg rx'd
воскресенье, 22 июля 2012 г.
230712 Понедельник
"Tyler Durden"
3 rounds for time
25 x wall balls
20 x burpee Pull-Ups
15 x Deadlifts
10 x Squat Cleans
5 x Jerks
3 rounds for time
25 x wall balls
20 x burpee Pull-Ups
15 x Deadlifts
10 x Squat Cleans
5 x Jerks
пятница, 20 июля 2012 г.
200712 Пятница
"Small Elizabet"
12/9/6
SClean 40kg
Ring dips
8:47
Rest 10 min
15/13/11/9/7
Pull ups
KBS 24kg
10:05
12/9/6
SClean 40kg
Ring dips
8:47
Rest 10 min
15/13/11/9/7
Pull ups
KBS 24kg
10:05
вторник, 17 июля 2012 г.
180712 Среда
A. OHS 5x5; rest 3 min
B. Power Snatch practice
+
WOD:
7 RFT of:
5 Power Snatches 35kg
7 Box Jumps 60sm
9 Wall Balls
B. Power Snatch practice
+
WOD:
7 RFT of:
5 Power Snatches 35kg
7 Box Jumps 60sm
9 Wall Balls
четверг, 12 июля 2012 г.
130712 Пятница
A. Push Press - build to a tough triple
B1. Back squat, 5-5-3-3; rest 2 min
B2. parallel grip Chin up cluster, 5,4,3,2; rest 2 min
C1. RDL @ 30X0, 4-6 x 4; rest 2 min
C2. dip cluster @ 30X0, 4.4.2.2 ; rest 2 min
D. Russian step ups, 8/leg x 3; 60s b/w legs
B1. Back squat, 5-5-3-3; rest 2 min
B2. parallel grip Chin up cluster, 5,4,3,2; rest 2 min
C1. RDL @ 30X0, 4-6 x 4; rest 2 min
C2. dip cluster @ 30X0, 4.4.2.2 ; rest 2 min
D. Russian step ups, 8/leg x 3; 60s b/w legs
среда, 11 июля 2012 г.
110712 Среда
10 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
50 rope jumps
5 toes to bar
5 ring dips
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 SDLHP 40kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20cal
5R/5L KB Snatch - 16kg
5 CTB chin ups
run 200 m
15 KBS moderate
5 burpees
(rest 5 min active)
10 min @ 90% aer:
50 rope jumps
5 toes to bar
5 ring dips
(rest 5 min active)
10 min @ 90% aer:
row 250 m
5 SDLHP 40kg
14 lunges
(rest 5 min active)
10 min @ 90% aer:
Row 20cal
5R/5L KB Snatch - 16kg
5 CTB chin ups
вторник, 3 июля 2012 г.
04072 Среда
A. back squat @ 4011; 10,8,6,4; rest 2:30 b/t sets - try to add weight per set
B. 1 arm torso row @ 2010; 8-12/arm x 3; rest 30 sec b/t arms
С. Negative HSPU - amrap sets of 5 controlled negatives in 5 min
D. Heavy Suitcase DB/KB Carry - 25 m carry L hand; rest as needed; 25 m carry back R hand; rest as needed x 5 sets
E. Hanging bent knee holds - accumulate 120 sec
B. 1 arm torso row @ 2010; 8-12/arm x 3; rest 30 sec b/t arms
С. Negative HSPU - amrap sets of 5 controlled negatives in 5 min
D. Heavy Suitcase DB/KB Carry - 25 m carry L hand; rest as needed; 25 m carry back R hand; rest as needed x 5 sets
E. Hanging bent knee holds - accumulate 120 sec
понедельник, 2 июля 2012 г.
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