180213 Понедельник

1. BSquat 3x10
80kg
2. AMRAP 15
12 DL 70kg
12 push ups
12 pull ups

070213 Пятница

 

A. Deadlift 5, 5, 5, 3, 3, 3; rest 2:30

+

Rowing "Helen"

3 rounds for time:

Row 500m

12 Pull ups

21 KBS 

040213 Понедельник

A. Back squat; build to a 8 rep max

+

On the min for 18 min:

Odd- 5 KB Snatch  R/L 24kg

Even- 5 high box jumps 70sm

010213 Пятница

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

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