071212 Пятница

6 sets:

A1. 40 sec amrap jump switch lunges; rest 20 sec

A2. amrap strict chin ups in 40 sec; rest 20 sec

A3. amrap strict dips in 40 sec; rest 120 sec 

 

NOTES: - knee grazes lightly on lunges; full lockout for chin ups and dips

051212 Среда

Part A

Front Squat

5x40%         

5x50%         

5x60%       

3x75%       

3x85%       

3+x90%

Part B

Every 5min for 4 Rounds

250m Row Sprint

5x Deadlift 

@50% Of Max

10x Push Ups on Bar

15x Pull-Ups

10x Push-Ups on Bar

5x Deadlifts

@50% of Max

031212 Понедельник

A1. standing press 5,5,5,3,3,3 rest 2 min

A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min

+

10 min amrap:

5 strict toes to bar

5 burpees

301112 Пятница

Skills: SClean
Strength : DL 5,5,5,5,5
Conditioning:
AMRAP in 20 min:
30 wlunges
5 MM
5 shuttle runs 10 m
5 MM

281112 Среда

AMRAP in 10 min @ 80%
4 FSquat 45 kg
8 pull ups
12 Wlumges

Rest 10 min

AMRAP in 10 min @ 85%
4 PPress 45kg
8 Burpee on the plate
12 T2B

Rest 10 min

AMRAP in 10 min @ 90%
4 Thrusters 45kg
8 Burpee on the plate
24 Single unders

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

50 SUn's

5 kb  power clean - 32kg e/h 

5 toes to bar

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2