A. Bench press 5, 5, 5; rest 2 min
B. Bent over single arm DB rows 6-8x4; rest 2 min
C1. Press 8-10x4; rest 1 min
C2. AMRAP strict chin ups in 2 min x4; rest 1 min
среда, 16 января 2013 г.
300113 Среда
A. Push press x5/Push jerk x3; rest 90 seconds x5 complexes
B. Strict press 10, 10, 10; rest 75 seconds
+
7 rounds for time:
10 hand release push ups
8 knees to elbow
6 box jumps 60sm
4 chin ups
2 wall walks
280113 Понедельник
A. Bench press; build to a 20 rep max
B. Amrap unbroken chin ups x3; rest 2 min
+
For max reps:
3 min max calories row
2 min max reps burpees
1 min max reps KBS 24kg
250113 Пятница
A. OHS 5,5, 5, 5, 5; rest 90 seconds
B. Hang squat clean; build to a 3 rep max
+
10 min AMRAP:
60 single unders
10 wall balls
5 T2B
230113 Среда
A. Clean - tech. Work 10-15 min.
B. Front squat 8, 6, 8, 6; rest 2 min
B. Front squat 8, 6, 8, 6; rest 2 min
C. Low bar good morning 4-6x4; rest 2 min
+
10 min max reps KB snatch 24kg (alt hands every 5 reps)
210113 Понедельник
A. Weighted chin up 3, 2, 1, 3, 2, 1; rest 2 min
B. Close grip bench press 10x10 @50% 1rm; rest 1 min 65-70kg
C. 10 set of 10 unbroken pull ups for time
D. GHD sit ups 15 unbroken x5; rest 1 min
180113 Пятница
A. Deadlift; build to a moderate effort triple (85-90% effort)
+
3 rounds for time:
Row 500m
12 deadlift BWT
21 box jumps 60sm
воскресенье, 13 января 2013 г.
160113 Среда
1. Jerk
5 x 5 across.
2. Clean complex
3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans. x 4; rest 2 min
3. GOAT TRAINING
C2B Pull ups
OTM x 20
Odd: 6 Box Jumps 70sm
Even: 3 WTD strict pull ups
140113 Понедельник
Warm up
60 KBS 24kg 10/10/10...
60 OHS 10/10/10... Across 5 kg each 10
60 push ups 10/10/10...
60 BJ 60 sm 10/10/10...
1. OTM x 20
Odd: 3 Power Snatch 40kg
Even: 6 Front Squats - 60kg from the ground, no racks
Set up two bars.
2. GOAT TRAINING
Overhead Strength
OTM x 20
Odd: 6 Push Press 50kg
Even: 200m Row
четверг, 10 января 2013 г.
110113 Пятница
1. DL 3 RM
7 Rounds for Time
3x Deadlifts @75% of 1RM
6x Ring L-Pull Ups
9x Toes Through Rings
вторник, 8 января 2013 г.
090113 Среда
A. Bench press 5, 5, 5; rest 2 min
B. Bent over single arm DB rows 6-8x4; rest 2 min
C1. Press 8-10x4; rest 1 min
C2. AMRAP strict chin ups in 2 min x4; rest 1 min
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