311011 Понедельник

Overhead squat - 2RM; 90% x 2 x 2
Push press - 90% (of tuesday's 5RM) x 5 x 3
Back squat - 90% (of Tuesday's 5RM) x 5 x 3
Bent row - 90% (of Tuesday's 5RM) x 5 x 3
Front/side planks - 2 x max (add wt if more than 1 min hold)

100;90/90
90
140
100

301011 Воскресенье

AMRAP in 2 min
Back squat 85 kg
52 reps


3 rounds for time of:
Run 300 meters
20 Pull-ups
Run 300 meters
20 Push-ups
Run 300 meters
20 T2B
Run 300 meters
20 Squats
Wear the vest 8kg
33:07

291011 Суббота

40 DU unbroken 10 rounds
Rest 30 sec b/t rds


1+
2.24,+
3.22,21,+
4.24,+
5.+
6.2/24/+
7.6/35/10/+
8.28/16/31/25/+
9.28/26/+
10.21/+

HS Practice

281011 Пятница

Skills
HS
HS walking
DU

271011 Четверг

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5
75;67,5/67,5
90/90/90
120
120/120/120/120/120



For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest

251011 Вторник

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

17:39

241011 Понедельник

Jerk - 4RM; 90% x 4 x 2
Push Press - 5RM; 90% x 5 x 2
Back Squat - 5RM; 90% x 5 x 4
Bent row - 5RM; 90% x 5 x 2
105/95
85/77,5
140/125
100

rest 6+ hours

Death by clean & jerk 60kg
1-9/5=50

221011 Суббота

AMRAP in 5 min
3-5-7-9-11-13-15-21

Thrusters 45 kg
Pull-ups
13+7 thrusters

211011Пятница

Workout of the Day
Complete as many rounds as possible in 10 minutes
5 Hang Power Snatch, 95lbs
10 Push-ups
30 Double Unders

8 rds

rest 6+ hours


Mid-hang clean - 3RM; 90% x 3 x 2 40/60/80/90! 80/80
Power snatch - 70% x 3 x 3 62,5/62,5/62,5
Clean deadlift - 5RM 110/150!
Good morning - 3 x 5 60

191011 Среда

Overhead squat - 2RM; 90% x 2 x 2
Push press - 90% (of tuesday's 5RM) x 5 x 3
Back squat - 90% (of Tuesday's 5RM) x 5 x 3
Bent row - 90% (of Tuesday's 5RM) x 5 x 3


50/60/70/80/90/95x2;80/80
80/80/80
125/135/135
100/90/90

181011 Вторник

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5
65;60/60/60
95/95(idiot)/85
110
90/90/90




4 sets; no rest:
15 kb swings 24kg
20 KB topside halfmoons (10/side)16kg
6:15

171011 Понедельник

Strength by Feel Cycle


Jerk - 4RM; 90% x 4 x 2
Push Press - 5RM; 90% x 5 x 2
Back Squat - 5RM; 90% x 5 x 4
Bent row - 5RM; 90% x 5 x 2
Unanchored sit-ups - 3 x max reps

100;90/90
80;72,5/72,5
120/120/120/120
90/90

6 hours later
5 rds for time:
7 Clean 70kg
14 KBS 24kg

8:12

161011 Воскресенье

amrap in 5 min

10 OHS 45kg
10 bar-facing burpee hand release

79 pts.

Rest 10 minutes

amrap in 8 min

1 Snatch complex(psn/hpsn/hssn)45kg
3 wall walking

6rds+ 3 ww.

141011 Пятница

3 RM Clean
AMRAP HSPU

100/24
105/27
105/19

131011 Четверг

800m Run
15 HPSnatch
800m Run
15 PSnatch
800m Run
15 Snatch

40/45/60
24:15

121011 Среда

10 rds for time:
3 Snatch 70kg
15 Wall ball
24:15

111011 Вторник

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch
40/45/60
24:45

101110 Понедельник

HSWalking Practice


10 m!!!!!
Tabata Double-under
38;32;30;25;25;25;25;36 = 236 (25)

091011 Воскресенье

21-18-15-12-9-3
Burpee push-up
KBS24kg

Start each round with 100m Run with KB
15:44

071011 Пятница

25 burpee
800 m Run

5 rounds
10 thrusters (plate 20kg)
10 OHWL ((plate 20kg)


25 burpee
800m Run

23:55

061011 Четверг

"Isabel"
For time:
30 Squat Snatch 62,5 kg

8:44

051011 Среда

Hand Stand Practice Parallets

041011 Вторник

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

39:44

031011 Понедельник

Press 3x3
60/65/70
PPress 3x3
80/85/90


Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
9:12