230113 Среда

A. Clean - tech. Work 10-15 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

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

110113 Пятница

1.  DL 3 RM

7 Rounds for Time

3x Deadlifts @75% of 1RM

6x Ring L-Pull Ups

9x Toes Through Rings

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