261212 Среда

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

B. 2 muscle ups on the minute for 14 min

C. Toes to bar; 50 for time

+

10-8-6-4-2

Power clean 85kg

Bar facing burpees

EMOM 12 - 70kg
Rx'd
4:00 ((((

241212 Понедельник

A. Back squat 3, 1, 3, 1; rest 2 min

160/180
170/180kg

231212 Воскресенье

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 10 seconds

B3. HSPU; 20 for time x3; rest 4 min

+

12 min amrap:

5 CTB chin ups

25 double unders

10 CTB chin ups

50 double unders

15 CTB chin ups

75 double unders

20 CTB chin ups

100 double unders

...etc

(increase CTB by 5 per round, double unders are CTBx5)

90/100/110 first BP after 8 months break
50/52,5/55
3:18/3:40/4:47. Kip. Hard to keep balance.

5/25;10/50;15/75/20/100;25))))

211212 Пятница

A. Deadlift 3, 3, 3; rest 2 min

B. Power clean 3, 2, 1; rest 2 min

C. HSCl  2 reps x10 sets; EMOM 10 (mid-thigh

start, 50-70%)

+

5 rounds for time:

5 power snatch @80% 1rm (60kg)

10 GHD sit ups

160/170/180

90/107,5/117,5 fail (

60/60/65/65/70/75/75/80/85/85

5:40
All unbroken 

201212 Четверг

AM.
1. Clean Pull @ 3x5; rest 90 sec
2. Clean High Pull 5x3; rest 60 sec
3. EMOM 30 sec
5 CHPULL

90/100/120/120/130
90/90/90
80 Rx'd
+
EMOM 20
2 Snatches 40kg

+

EMOM 20

2 Bar muscle ups

+

10 min AMRAP:

5 box jumps 70sm

8 toes to bar

Rx'd / Rx'd / 8 rds

191212 Среда

AM
"Heavy Fran"
15-12-9
Thruster 60kg
Strict pull up

5:40
All thrusters unbroken ))

Noon
EMOM 20
Odd: 12 Wall Ball
Even: 12 Cals Row
Rx'd

141212 Пятница

1.  Snatch 

5 x 1, across off blocks at the knees.

70/75/80/85/90

2.  Front Squat

10 x 1 across, OTM
110/115/120/125/130/135/140/145/150/155)))

3.  30-25-20-15-10-5 rep for time of:

Wall Balls, 20/14

Burpees
11:32

4.  Goat Training

Pick two of the following, base on greatest weakness...

A.  Box Jumps

For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders

For time:  10 x 20 unbroken reps

C.  Rowing

For time:  3 x 500m, OT3M

C.  Running

For time:  4 x 400m, OT3M

D.  Strength

Deadlift 3-10-10

121212 Среда

11212 Вторник
PC x3/FS x3/ PJ x3
60/70/75/80/80
3 sets not for time, but with min. Of the rest
20 DL 100kg
10 KIp HSPU
Rx'd

121212 Среда

1.  Clean and Jerk

5 x 1 - heavy, across
80/90/100/110/110/110

2.  Back Squat

2x5 heavy
160kg

3. 12RFT
12 Wall Ball
12 cals Row

16:45 ( 10 rds same pace -85% effort))))

3.  GOAT TRAINING

Pick one of the following (A, B or C), base on greatest weakness...

A.  C2B Pull ups

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  8 C2B

B.  Muscle ups

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  3-4 Muscle ups

C.  Upper body Pulling Strength

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70

101212 Понедельник

1.  Snatch

A.  Squat Snatch, 3x1 - from high hang - at the pockets

B.  Squat Snatch, 3x1 - from below the knees

60/70/80/85/90!!!

2.  Front Squats

A.  3RM.  140kg

B.  10RM.  120kg

3.  GOAT TRAINING

Pick one of the following (A, B, or C), base on greatest weakness...

A.  Handstand Push ups

OTM x 20

Odd: 5 HSPU - rings, elevated, kipping or strict

Even:  200m Run or 200m Row

B.  Handstand Walking

OTM x 20

Odd: 10M Handstand Walk

Even:  200m Run or 200m Row

C.  Overhead Strength

OTM x 20

Odd: 6 Push Press

Even:  200m Run or 200m Row

081212 Суббота

Row 30 min @ A1 (60-70%) HR max = 180 bpm
6664 m; sometimes 73-75% 2:12-2:15/18-21 spm

071212 Пятница

1.  Snatch

2 x 1 heavy

2.  Amanda (Bar)

9-7-5

Bar Muscle ups

Squat Snatch, 60kg

3.  Back Squat

2 x 2 heavy

Results:
1. 80kg
2.  6:15
3. 140kg

061212 Четверг

1. Row 5 min @ RZ
Row 12 min @ Z1 ( 70-80%) 2:06-2:09/ spm 19-20
Run 12 min @ Z1

2.  Amrap in 12 min
One-Arm KBS 16kg 10/10
360 reps.

051212 Среда

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4.  For Time:

30 Burpees

50 Thrusters 30kg

500m Row

5.  2K Row

Moderate pace - this should be about 1 minute slower than your PR

1. 170kg/150kg

2. 90kg

3. 100 kg

4. 7:00

5. 8:04

041212 Вторник

Zone 1 (120-145 BPM)

Row 10 min (2:06-09)

Run 10 min (9.0)

Bike 10 min 

5 min amrap @85%.  031212/ 2rds + 10rs

10 OHS 95#

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.          031212/ 2rds +24reps

12KBS 24kg

12 push ups

24 sit ups 

Rest 3 min

5 min amrap @85%

15 thrusters 20kg

10toes to bar

bike 45 sec

Rest 3 min

5 min amrap @85%

20 WL

10 V-ups

3 muscle ups/

031212 Понедельник

1. OHS 3x10;
2. Snatch 5x1;
3. Rowing "Helen"
Row 500m
21 KBS 24kg
12 Pull ups

1. Rx'd
2. 40/50/60/70/70/70
3. 10:18 (1:44/1:52,5/1:55) KBS - ub; pull ups - ub/6-6/ub. 90%

261112 Понедельник

BB Gymnastics

1) OTM 15 Snatch 50(5);60(5); each 30 sec 60(5)

2) OTM 10   Clean &; Jerk 60(5);70(5);80(5)

Conditioning

For time:
Shuttle run 10x20m
3-6-9-12-15-18-21
Thrusters 50kg
Pull ups
25:30

141112 Среда

A.

Power Snatch.

Work to 1 RM in 10 min.

B.

Six sets of:

Power Clean + Push Press + Jerk

Rest 2 minutes

C.

Two sets for times of:

100 Double-Unders

75 Kettlebell Swings 24kg

50 Push Press 40kg

Rest 5 minutes

Results:

A. 90kg

B. 70/80/90/100/110/120 jerk fail PPress -PR ))

C. 7:49/8:22

131112 Вторник

Amrap @ 80% effort
1 min KB Snatch RH  24kg
1 min KB Snatch LH 24kg
1 min KBS 24kg
Rest 3 min
Repeat
Rest 2 min
Repeat
Rest 1 min
Repeat))))
+
Amrap @90% effort
1 min over KB LJ
1 min abmat sit ups
x2
Rest 1 min
Repeat.

Right knee pain. Got a knee support bandage((((

121112 Понедельник

5 min amrap @80%

Row 10 cals

10 KBS 24/16kg

20 lateral jumps over barbell

Rest 2 min

5 min amrap @85%

10x10  shuttle run ( дотронуться до пола!!! На старте и финише)

16 walking lunges

16 KB snatch 24/16 kg. (8/h)

Rest 4 min

5 min @ 90%:

10 KBS  24/16kg

10 burpee lateral jumps over barbell

10 kb snatch 24/16kg (5/h)

Rest 10 min

x2 rounds.

111112 Воскресенье

10 min amrap @80%

Row 12 cals

10 thrusters 40kg

10 chin ups.     

Rest 5 min

10 min amrap @80%

Run 200m 20x10m shuttle run

16 walking lunges

8 KB snatch 24kg 4/h

Rest 5 min

10 min @ 90%:

15 wall balls

10 burpees

25 double unders

5 rds + 12cals/ 2rds/4 rds + 10 wall ball

101112 Суббота

Amrap in 10 min
G2OH
35kg/30reps
55kg/30reps
75kg/30reps

82reps)))

051112 Прнедельник

1. Amrap in 10 min
30 FG2OH 35kg
30 FG2OH 55kg
30 FG2OH 75kg
Amrap FG2OH 95kg
74reps

2. OTM 20
EM 7 strict pull ups
OM 10 HSPU
Rx'd

3. OTM 20
EM 12 burpee-10 min 10 burpee/10 min
OM 40 DU -10 min 30 DU -10min

031112 Суббота

1. For time:
100 PSnatch 40kg
5/5..../10. 80% effort
2. OTM 12
Even min. 7 Strict pull ups
Odd min. 14 BJ 60sm

Results:
1. 14:30
2. Rx'd

021112 Пятница

Strength

Deadlift, 3 reps

EMOM for 10-Minutes, 75% of 1-RM

For time

21-18-15-12-9-6-3

Lunge Steps, Front Rack 40kg

Sumo Deadlift High-Pull 40kg

Box Jumps, 60sm

50 HSPU 
20/10/10/5/5

Results:

A. 150kg

B. Not for time. Hip Paine, but DONE!!!!

311012 Среда

АМ.
5RFT
15 PPress 60kg
30 DU
15 T2B
30 DU
16:22

291012 Понедельник

AM.
Build to a tough PSnatch.
85kg.
B. "Isabel"
For time:
30 PSnatch 60kg
3min 20sec.

PM.
For time:
5 rounds of:
40DU
30 BJ 60sm
20 KBS 24kg

15:06

+
OTM 10
6 Strict Pull ups
6 Strict HSPU
1-9 ub/ 10 5+1
1-10 ub

271012 Суббота

1. PSnatch - build to 1RM
90kg
2.  OTM 10
5 Strict pull ups
5 Strict HSPU
Rx'd
OTM 10
12 KBS 32kg
Rx'd
OTM 10
Even 1 min Row
Odd 1 min front bridge hold
Rx'd (1.43-1.47)

261012 Пятница

1. Jerk - build to tough single.
60/70/80/95/110/120
2.
OTM for 12 rounds :
6 PPress 50kg
8 pull ups
12 KBS 24kg
22 min

241012 Среда

OTM x 15
1st  10 C2B Pull ups
2nd 10 BJ 60sm
3d    6 TnGo PSnatch 60kg
Rx'd

231012 Вторник

AM.

A. Work to a Quick Heavy Deadlift

B. EMOM x 8

4x Deadlifts @ 140kg

6 Burpees

C.  EMOM x 6

4 HSPU unbroken
5-------
6-------
7-------
8-------
9--------

Results:
Workout done on the empty stomach, felt easy ))))

A. 120/140/160/180

B. Rx'd

C. Rx'd the last rep. Was really tough for me)

221012 Понедельник

AM.
OTM x 10
3 Position Power Snatch 80kg
Rx'd
+

21-15-9

Front Squat 70kg

HSPU

50 Double-unders after each round

10:27

191012 Пятница

Part 1

Clean + 2 Front Squat Ladder on minute

Start @ 80kg  and build 5 kg min until failure

rest 5 min

Part 2

5 Shoulder to OH, 60kg

10 Burpees on plate

15 KBS, 24kg

10 StO, 60kg

20 Burpees on plate

30 KBS, 24kg

15 StO, 60kg

30 Burpees on plate

45 KBS, 24kg

Results:
120/125 fail
11:33

171012 Среда

AM

“Holleyman”

30 rounds for time of:

5 wall ball shots 9kg

3 handstand pushups

1 power clean 100kg

34:25

PM
AMRAP 5
One handed bb power snatch 40kg
32 reps
OTM x 10
12 butterfly pull ups
Rx'd 

161012 Понедельник

1. Db PSnatch. 12/14/16.....38kg x3 r/l h ; 40/42/44 x 1 r/l h

2. WTD back ext 3 x10 (25kg)

3. Seated bb back bends 3 x 10 ; 20/25kg

121012 Пятница

Noon

10 rounds
Each 4 min (all out)
10 PCleans 70kg
10 burpee

 1 min - 1m. 10sec.

PM
Snatch ; singles

50/60/65/70/75/80

111012 Четверг

AM
Crosstrainer 10 min
Row 5 min @ 90% aer
Rest 5 min
Row 5 min @ 90% aer
+
6 sets
OTM
1 min Dl 10 reps 100 kg
2 min  Push up 20 reps
3 min. DU 30 reps

Rx'd

081012 Понедельник

AM
Run 400m x 6 / rest  walk 2 min
Increase speed each set
15/16/16,3/16,4/16,5/17,0

Rest 2 hours

OTM in 10 min
Back Squat 70%1RM x 5
140kg

Noon
OTM in 20 min
Even min. 5 PSnatch 60kg
Odd min. 30 du
Rx'd 

051012 Пятница

3RFT
400 m Run
21 burpee

9:32

2RFT
75 sit ups
25 HSPU

15:26

041012 Четверг

А.Box Squat OTM for 10 min - 2 reps; 70% 1 RM BSquat;
B. OTM for 10 min :  PSnatch 2,3,4,5,6,2,3,4,5 ,6. TnGo
C. OTM for 5 min: C&J x 5 TnGo.
D. 3RFT:
Row 500 m
12 DL 120kg

Results:
140kg
60kg
60kg
8:56 

031012 Среда

AM
Row 250m
8 strict chin ups
16 push ups
16 squats
16 sit ups
x 5

Noon
Each 30 sec, for 3 min:
5 PSnatch 50kg

Rest 10 min

PSnatch cluster 2.2.2 for 3 min ; 55kg

021012 Вторник

AM.
Row 500 m @ 90% aer
Run 400 m @ 90% aer
x 5
Keep splits < 5 sec.

+
5 rounds @ 90% aer
14 air squats
7 strict chin ups
14 push ups
14 wlunges
14 v-ups
28 du

Results:
1:51.2/25
1:49.9/24
1:51.3/27
1:50.9/27
1:53.9/26
All runs - 12.
+
15:36

011012 Понедельник

AM.
Row 250 m
6 strict chin ups
12 push ups
12 wlunges
12 v-ups
x 6
PM.
Back squat - 1RM
200 kg PR!)
Truster - 3 RM
100 kg PR!)

300912 Воскресенье

5 sets - incremental effort:

10KBS tough

10 burpees AFAP

Run 400 m @ 80-100%

(rest walk 5 min b/t sets)

300912 Суббота

 1.  Back Squat

Work up to a 3 RM

2.  Back Squat

Work up to a 10 RM

3.  Dead Lift

3 x 8


1. 180kg
2. 150kg
3. 150 x6; 140 x Rx'd 

280912 Пятница

AM.
Run 1 min  @90%
Run 1 min  @50%
x 10
14/9
Rx'd

Noon
OTM for
5 min PCl TnGo x3
5 min PCl TnGo x2
5 min PCl  TnGo x1
5 min PCl  TnGo x5

80/90/100/80
+
A. Strict chin ups 10 x 5; rest 1 min
B. Rope pull ups 5 x 5; rest 1 min
C. OTM for 10 min amrap push ups

Rx'd = 50 reps
Rx'd = 25 reps
25/20/15/15/15/15/15/15/15/15 =165 reps
+
OTM for 14 min alt
Row 10 cals
15 push ups
In 5 min establish 1 tough rep DL (180kg)
Rest 2 min
OTM for 14 min alt
50 du
10 burpee
In 5 min establish 1 tough rep PPress (80kg)
PM

For 5 min PSnatch face to face 50kg
35 reps ( straps)

240912 Понедельник

0630
Row 30 sec @90 aer
Hold plank x 30 sec
x 20
> 141 m

1000
OTM for 10 min
Back Squat @ 90 % x 1
180 kg
Rx'd

1100
OTM for 10 alt. min
20 COVP pull ups
12 bj 70sm
20/20/15+5/7+4+4+5/9+5+4+2

Rest 10 min

OTM for 10 alt. min
10 strict T2B
20 push ups

Rx'd 

220912 Суббота

AM
Row 30sec @ 90% aer
Row 30sec @ 50%
Rest 2 min
Spin 30 sec @90% aer
Spin 30 sec @ 50%
Rest 2 min
OTM for 10 min:
Even min 10 Strict T2B
Odd min 10 bj 54sm

Rx'd

PM
OTM for 20 min
Even min 15 ub COVP pull ups
Odd min 10 bj 70sm
Rest 10 min
OTM for 20 min
Even min 10 burpee fast
Odd min front plank hold - 45sec

Rx'd

210912 Пятница

AM
Run 30sec @ 80% aer
Run 30 sec @50%
X10
Run 30 sec @90% aer
Run 30 sec @ 50%

13/9
14/8

Noon
A. PPress TnGo x3x5; rest 90sec
B. SClean ladder OTM until failure; stert 60 kg add 5 kg.

A. 60/70/80/90x6
B. 125kg - PR 130 - fail.

180912 Вторник

8 min AMRAP

5 Thrusters 60kg

10 Power Cleans 60kg

15 Pull Ups

3 rds + 5th + 4PCl

Rest 4 min

+

8 min AMRAP

20 KB Swings (24kg)

30 Walking Lunges

40 Double-Unders

3 rds + 20kbs + 17wl

Rest 4 min

+

8 min AMRAP

10 Burpees

20 Push Ups

30 Sit Ups

3 rds (-2 sit ups)

170912 Понедельник

Run 5min @Z1
Run 30 sec @70%
Run 30 sec @50%
X10
Run 30 sec @ 75%
Run 30 sec @ 50%
X8
Run 30 sec @ 80%
Run 30 sec @  50%
X6
Run 30 sec @ 85%
Run 30 sec @ 50%
X4
Run 30 sec @ 90%
Run 30 sec @ 50%
X2
Two hours later:
OTM Back Squat 70% for 10 min.
160kg. Rx'd

150912 Суббота

DU AMRAP unbroken in 45 sec/45 sec rest x10
74/52/62/14/54/43/59/47/80!/50 =535 du

140912 Пятница

Row 5K @85% aer.
19:33.7
3:52.4(26)
3:55.4(26)
3:56.2(27)
3:57.4(27)
3:52.2(27)

130912 Четверг

Row 1k @ 80% aer
Rest 4 min
x3
3:52,2 (24)
3:48,6 (25)
3:47,3 (30)
+
Run 3 min @ 90% aer
Jogg 3 min
x3
12/8 all
3100m

120912 Среда

Early morning:

Run 5K TT
27:15 (11)

Noon:

Back Squat 70% 5 reps EMOM for 10 min or failure.
135kg rx'd

Evening:
STLDL 5x5
120kg

110912 Вторник

Run 5 min @8
Run 1 min @ 12
Run 1 min @ 8
x10
Run 5 mi  @8

Rx'd 

100912 Понедельник

Run 5 min @Z1
Run 30 sec @70%
Run 30 sec @50%
X10
Run 5 min @ Z1
Run 30 sec @80%
Run 30 sec @50%
X8
Run 4 min @ Z1
Run 30 sec @ 85%
Run  30 sec @50%
X6
Run 3 min @Z1
Run 30sec @ 90%
Run 30 sec @ 50%
Run 2 min @ Z1
Run 30sec 95%
Run 30 sec 50%
X2
Run 5 min @ Z1
8//
8//12//
8//13//
8//14//
8//15//
8//16//
8//

050912 Среда

Back Squat
1-30-1-20-1-10
170-80-170-90-170-110

040912 Вторник

1.  30-20-10:
Power Clean 60kg
KBS 24kg

8:27

Rest as needed

2.  5 RFT:
35 Double unders
200m Run

7:24

030913 Понедельник

A. power clean - build to a max fast

B. TnG squat clean - 4 reps every minute - moderate weight but fast - 8 minutes

+

7 min amrap:

150 double unders buy in

+

amrap in rest of time:

7 wall balls - 20/14 to 10ft

7 CTB chin ups

020912 Воскресенье

5RFT

20  ring rows

20 KBS 24kg

9:15

+

5RFT

20 HR Push ups

20 Goblet Squats Kb 24kg

10:20

310812 Пятница

 

Row Aerobic Intervals:

Row 400 m @ 80%

rest 30 sec

Row 400 m @ 90%

rest 2 min x 4

(REST 8 mun)

Row 300 m @ 85%

rest 30 sec

Row 300 m @ 95%

rest 90 sec x 4

(REST 8 min)

Row 200 m @ 90%

rest 30 sec

Row 200 m @ 100%

rest 1 min x 4

1:24.2/1:21.6

1:22.6/1:24.2

1:24.3/1:26.6

1:26.9/1:26.9

-----------------

59.8/1:03.3

1:04.3/1:05.5

1:04.2/1:03.4

1:06.6/1:03.3

------------------

40.5/37.5

41.0/40.5

42.0/40.0

42.1/40.2

250812 Суббота

1. Unstable Bench.

Work to 1RM

2, "incorrect" Bb French press

3x8-12

3. Superset:

WTD strict pull ups 3x6-8

Band pull-aparts 3x10-12

4.For time:

21-18-15-12-9-6-3

G2OH plate 20kg

Perform 5 burpee and 30 du in between sets.