300412 Понедельник

A. Squat Clean and Jerk - singles on the minute for 10 min - tougher per minute
B. Snatch - build to a max on 20 min timer..

60/70/75/80/85/90/95/100/105/110!!!!)))
75kg Shoulders uncomfortable.
+
 
For time:
Row 500 m
15 Power Snatch - 50kg
100 Double Unders
15 Power Snatch - 50kg
Row 500 m
9:59

260412 Четверг

20 sets:
1 min skipping easy
1 min (30 sec R bridge/30 sec L bridge)
1 min - burpees
(keep all @ easy pace)
 
Burpee 18/30min
16/15 min
15/15 min
Rx'd

 

250412 Среда

Part 1:

In 60 min accumulate at an easy pace broken up in any way:
1K running
30 single MU's - challenge the strict version 
250 DU's
HS walk 100 m 
100 lunges
HSPU kipping x 50
65kg back squat x 50
(focus on execution of each movement, no fatigued reps)

Rx'd
1k run 12/3
HS walk only 25 m
 

240412 Вторник

12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
Row 3 min @ 85%
Walk actively 3 min rest
x 3
Rx'd
71/77/72/75/76/70
828/816/800

Row 30sec @90% ae 30sec @50% ae x 10 Rest 5 min x 2 135/141/139/140/139/139/144/140/140/143= 1400m(1:47.1) 142/147/143/147/148/148/143/141/145/148= 1451m(1:43.3)

210412 Суббота

Row 30sec @90% ae 30sec @50% ae x 10 Rest 5 min x 2 135/141/139/140/139/139/144/140/140/143= 1400m(1:47.1)

190412 Четверг

will
 
On a 25 min countdown timer:
Perform the triplet:
3 hang power clean - 80kg
5 HSPU
10 sandbag lunges - Bb 40kg
(after every 3 rounds you must perform 50 Double Unders - every time you fraction the DU's you must perform 8 burpees for every fraction as penalty - i.e. break at 25 and 35 in set of 50, you must immediately perform 16 burpees before going back to triplet)

12 rds + 3PCl (did PCl not HPCl); all 50s were ub))

180412 Среда

being
 
5 sets @ 100%:
30 sec amrap burpees
30 sec amrap DU's
30 sec amrap meters rowed
(walk rest 6 min b/t sets)


15/50/136
16/50/126
15/50/121
15/50/105
16/50/114

170412 вторник

A. Power Clean - build to tough double in 3 sets; short rest
B. Dips - 3 x 3 @ 70% warm up; 1 min rest
+
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Dips + 1/3 BWT
Power Clean - 75% 1RM

20kg 25%BWT(not fully recovered after shoulder injury)
85kg (120kg 1RM)
21:09

140412 Суббота

being
 
"OPT 3"
In 60 min:
1. Front Squat x 3
2. Snatch x 2
3. AMRAP COVP chin ups x 1 
(score total is FS kg + Snatch kg + total reps; max rest is 3 sec b/t reps for Snatch)

140kg
80kg
42 reps
 

110412 Среда

for meters:
2 min row @ 97%(60kg)
rest 1 min
for reps:
2 min amrap clean and jerk - 97%
rest 1 min
for meters:
2 min row @ 97%
 
(rest 30 min)
 
2 min amrap @ 97%:
burpees
rest 1 min
for meters:
2 min row @ 97%
rest 1 min
2 min amrap @ 97%
double unders

600/20/600
52/597/120

100412 Вторник

A. Hang Power Clean Cluster - 1.1.1 x 5; rest 5 min - drop weight, rest 10 sec b/t reps
B. Hang Power Clean x 1/Push Press x 3 TnG tough; rest 3 min x 3
C. AMRAP Ring HSPU in 10 min - every fraction perform 20 DU's


90/95/100/100/100
80/80/80
33

090412 Понедельник

15 Min AMRAP
9 Power Snatch 45kg
9 Bar Facing Burpees

6r+9+2=119reps

080412 Воскресенье

 
15,10,5 rep rounds for time:
Squat Clean - 62,5kg
Ring Dips
3:58
(rest 25 min)
 
21,18,15,12,9,6,3 rep rounds for time:
KBS - 24kg
COVP chin ups
8:18

070412 Суббота

A. Split Jerk - 2-3 x 5; rest 5 min
B. CTB Chin Ups x 15; rest 2 min x 4
C. Row 5 min for max calories.
80/90/100x3
110x2/2
rx'd
97cals

Rest 4+ hour

A. In 6 min, each 30sec perform 1HSPU on the Parallets. rx'd =12
B. In 6 min, each 30sec perform 3 WTD 24kg pron.pull-ups. 3/3/3/3;2/2/2/2;1/1/1/1.=24
C. AMRAP HSPU 1 attempt 15reps;
D. AMRAP strict pull-ups 20reps;
E. "Flight simulator" 12:03

050412 Четверг

 
as many rounds in 20 minutes:
62,5kg thruster x 20
20 burpees
20 chin ups
3 rds + 20thrusters=200reps

040412 Среда

A. Hang Power Snatch - build to a tough single in 3-4 sets, low rest
B. Power Snatch - 1 every 30 sec tough for 3 min
+
5 rounds for time:
70kg Power Snatch x 5
7 HSPU
14 pistols

11:01

030412 Вторник

Part 1.
A. Squat Clean - build to a tough single in a few sets  - short rests
B. AMRAP Squat Cleans in 5 min - 60% of part A
C1. HSPU - amrap (-2); rest 10 sec
C2. 10 toes to bar unbroken; rest 2 min x 4

100kg
60kg/31 reps(not TnGo)
8/7/7/7
Rx'd


Rest 4+ hours

WTD Pull ups
3/3
8/14/24/30/32/38
46x1