010212 Среда

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

12:36 (pull-ups ub)

4 hours rest
Hang Squat Clean
1,1,1.
100/110/120 fail/120

310112 Вторник

3 sets @ 100%:
5 TnG Power Clean
10 burpees AFAP
rest 4 min
70/75/75kg
+
3 sets @ 95%:
Row 1 min
Walk rest 5 min
325m/316m/311m
+
1 set @ 90%:
5 rds:
20 DU's
15 ghd sit ups
15 back ext's
9:21


Done in empty stomach. Only breakfast at 9:0. Workout at 16:15.

300112 Понедельник

Back Squat
1,1,1,1,1,1,1

170/175/189/182,5/185/187,5/190! PR!!!!!!

280112 Суббота

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

33:33

270112 Пятница

DL from box.(2)
200x5
250x3/2

260112 Четверг

Death by burpee
17
Rest 5 min

Unbroken Ladder HSPU 1-10
Done 1-9(7+2/9) 16 min

Rest 5 min

CTB Pull-ups unbroken
5-10-15-10-5-10-15-10-5
9:34

250112 Среда

 
part 1:
A. hang power clean - build to a tough single in a few sets
B. hang power clean - 85% of part A - single every 20 sec for 6 min
C. ring L pull ups - 1-5 ladder x 4 - not for time
50/70/90/110/120 fail
95 Rx'd
Rx'd
part 2:
C&J 100 reps 60kg, not for time.
Rx'd
 

240112 Вторник

3 rounds for time:
Row 1K
15 COVP chin ups
15 thrusters 35kg
15 push up burpees

24:41

"Flight simulator"
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
DU unbroken
14:53
(30(25);45(42))

230112 Понедельник

BSquat
2,2,2,2,2

170/175/175/175/180

Rest 6 hours

For time
3 rounds
25 KBS 32kg
25 Box jumps 50sm
5:41
Rest 10 min
For time
3 rounds
15 KB SDLHP 60kg
30 DU

4:39

200112 Пятница

Squat Clean
1/1/1/1/1
90/100/105/110/115/120-fail

Rest 4 hours

30 pull ups
30 Thrusters 42 kg
400 m run
30 push press
30 box jump 50 sm
400 m run
30 kb swings 24 kg
30 OHS 
400 m run
100 push ups
100 sit ups
31:50

180112 Среда

" Lipson"
21-15-9
85kg Back squat
24kg KBS
4:10

Snatch Comlex
5x1 60 kg
Snatch x1
60/70/75/80/90- fail

160112 Понедельник

5 RFT
4 Man makers 18kg
5 DL 115 kg
6 HSPU
7 L sit pull ups
8 Burpees
400 m run

33:28


Back Squat
7x3
140/145/147,5/152,5/157,5/160/165

130112 Пятница

For time:
800 m run
50 kb swing 24kg
10 burpees
400 m run
50 pull ups
10 burpees
400 m run
50 SDHP 24 kg
10 burpees
400 m run
50 wall balls
10 burpees
800 m run

31:08

130112 Пятница

For time:
50 T2B
2:03 New PR!!




 Chipper 5
Get to the box early and get yourself warmed up and ready to go on the hour.
For time:
800 m run
50 kb swing 24 kg
10 burpees
400 m run
50 pull ups
10 burpees
400 m run
50 SDHP kb 24 kb
10 burpees
400 m run
50 wall balls
10 burpees
800 m run

31:32

110112 Среда

DL 1-1-1-1-1-1-1
170/170/180/180/180/180/10

10 rds for time:
15 DL 62,5 kg
15 push-ups

13:39
(6-10 push- ups 8/4/3; 7/4/4)

Evening
50 T2B
2:41

100112 Вторник

Проклятое ребро((
BSquat 2 reps each 30 sec for 10 min, or until fail
Done with 140 kg. Feel strong.

060112 Пятница

Deep DL 3x10 140kg (3 подставки)



5 sets @ 100%:
15 unbroken chin ups
20 unbroken wall balls
25 unbroken double unders
Rest 4 min b/t sets
3:02(du);1:25;1:23;1:23;1:21.

040112 Среда

21,18,15,12,9,6,3 rep rounds for time:
KBS - 2pd/1.5pd unbroken
GHD sit- ups
8:14

030112 Вторник

For time:
50 T2B
25/.......
3:08

Back Squat
5 min/ each 30sec 3 reps 130kg
Rest 3 min
5 min/ each 30sec 2 reps 130kg

020112 Понедельник

50 T2B
20/10/6/6/4/4 quickly)))

AMRAP in 20 min (KB 32kg)

10 SDLHP
10 "Goblet squats"
10 KBS

10rds+10SDLHP=310pts