310512 Четверг

3 sets:
8 TnG power clean unbroken
Run 400 m @ 90%
rest 2 min
+
3 sets:
8 Thrusters tough unbroken
Row 400 m @ 90%
rest 2 min
+
AMRAP in 5 min:
5 HSPU
5 COVP chin ups
15 lunges

2:13/2:11/2:14
2:04/2:09/2:13
7rds+5hspu+5covp pull ups+2 lunges =187reps

300512 Среда

 
6 sets for avg times:
Row 500 m
(rest exact same as the work time in b/t sets)
1:39.0
1:42.5
1:47.6
1:49.5
1:50.5
1:47.3

A1. Push Press - 3,3,2,2,2,1,1,1,1,1; rest 2 min
A2. COVP Chin Ups - 12 unbroken per set x 10 sets; rest 2 min
90/95
100/102,5/105
107,5/110/112,5/115-fail/115-PR!
COVP chin-ups rx'd

290512 Вторник

7 min @ 80-90% aer:  6rds
10 abmat sit ups
20 DU's
10 push ups
(rest 3 min)
7 min @ 80-90% aer: 4 rds + 10Sd +5 b
10 KB SDLHP 32kg
5 burpees
10 KBS - 24kg
(rest 3 min)
7 min @ 80-90% aer: 4rds + 30du
30du
5 kb  power clean - 32kg e/h 
5 toes to bar
(rest 5 min)
7 min @ 80-90% aer: 5rds
5 burpee pull ups 
7 push ups
10 sit ups

270512 Воскресенье

 
A. Power Snatch - 3,3,3,3,3; rest 5 min
+
as many rounds in 20 min:
Power Snatch - 52,5kg x5
10 KBS - 24kg
Push Press - 52,5kg x5
10 Box Jumps - 70sm

70/72,5/70/70/75

7rds + 2Sn= 212reps

260512 Суббота

3 sets:
Power Clean TnG x 8 unbroken
Run 400 m @ 90%
rest 2 min
+
3 sets:
8 Push Press unbroken
Row 400 m @ 90%
rest 2 min
+
5 sets:
15 back extensions
15 ghd sit ups
15 double unders
rest 30 sec
 
2:10
2:09
2:13
------
2:02
2:12
2:10
-----
9:23

240512 Четверг

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

85kg
1:42/3:50/7:50
23:31

220512 Вторник

 
A. Thruster from rack - 1,1,1,1,1; rest 3 min
B. Front Squat - 3 x 3 @ 80% effort; rest 90 sec
C1. Mixed Grip Chin Ups @ 30X0; 2-3 x 4; rest 90 sec
C2. HSPU - amrap (-2) x 4; rest 90 sec

80/90/100/110! PR/115- fail
115
40/2/18
40/2/12
40/2/8
40/2/8

210512 Понедельник

12 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 6 min active)
12 min @ 90% aer:
25 double unders unbroken
10 toes to bar
7 ring dips
(rest 6 min active)
12 min @ 90% aer:
row 250 m
5 hang power snatch - 40kg
14 lunges
(rest 6 min active)
12 min @ 90% aer:
Row 250m
5R/5L KB Snatch - 24kg
5 CTB chin ups

6rds (-5reps)
7rds + 25du
5 rds
5 rds

190512 Суббота

 
AMRAP Hand Release Push Ups in 90 sec
+
A. Clean and Jerk - build to a max
B. High Bar Back Squat - build to a max
(post % of HBBS to CJ - i.e. 200/180 = 90%)

52
120
180
180/120=66,6%

170512 Четверг

6 rounds:

6-way BB Complex: 
6x Deadlift + 
6x Bent Row + 
6x Power Clean + 
6x Front Squat + 
6x Push Press + 
6x Back Squat + 
6x Push-up from the bar

Rest 2 min b/t rounds ( increase weight per round, don't put the bar on the floor inside the round)
40/45/50/52,5/55/57,5

Rest 2 hours:
 
5 min @ 70%:
row 10 strokes
7 KBS
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 95/65#
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
5 burpees

X2

160512 Среда

A. Hang Power Snatch - 3,3,2,2,2,1,1,1,1,1; rest 5 min

60/70
80/85/ feel not good. Very tired after the long job day.
Hps3x5 50/50/60

140512 Понедельник

A. Split Jerk - build to a fast single off the blocks - not a 1RM
+
5 rds for time:
3 x [1 Power Clean + 4 Push Press]
20 COVP Chin Ups
(note - 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 - add weight per round to BB and post)
 
110kg


13:28
60/65/70/75/80kg

130512 Воскресенье

In 10 min build to a max Front Squat
rest 2 min
In 10 min perform AMRAP Squat Cleans - 90% Clean 1RM
rest 2 min
In 10 min as many meters as possible rowing
(stroke rate must be under 20 strokes/min)

160kg
105kg x20 reps
2540m rx'd

120512 Суббота

Run 30 min @ Z1
+
AMRAP in 12 min

10 Box jump 50sm
10 push ups

17 rds + 10 bj + 6 push ups

110512 Пятница

110512 Пятница
Part 1.
single modality MAP session - 15 sets of 1 min work/1 min rest @ 90% effort/50% effort work to rest ratio - swim
+
7 rounds for time:
10 burpees
25 double under
8:19

Rest 6+ hours

Part 2.

A.Strict chin ups @4010x4-6x5; rest 2 min
B.Split squat @3010x8-10; 4 sets;rest 1 min b/t legs. Db 20-24kg
C. Feet elevated deep push ups @3010 (-2)x 5; rest 1 min.
D. FLR 300 sec accumulated time.

A. 0kg/6; 7,5kg/6x2; 10kg/5; 12,5kg/5
B. 7,5kg/10;10kg/10;12,5kg/10;15kg/8
C. 9/10/10/10/10
D. Rx'd 

100512 Четверг

Part 1.
60 min
200m Swimming/200m  beach sand running
6rds 63min

Rest 6+ hours

Part 2.
Snatch practice 20 min
10x3reps
40/50/55/60 
 For time:
10 rounds for time:
12 burpees
12 toes to bar

16:00

090512 Среда

Part 1
Swim 50 min

Rest 6+ hours

Part 2

A. Dead Lift - work up to a tough double in a few sets - NOT a 2RM
(practice HSPU for speed in b/t sets)
160kg
+
for time:
21 Dead Lift - 85kg
9 HSPU
18 Dead Lift - 85kg
9 HSPU
15 Dead Lift - 85kg
9 HSPU
12 Dead Lift - 85kg
9 HSPU
9 Dead Lift - 85kg

080512 Вторник

CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps (60kg)
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (60kg)
85 pound Front squat, 50 reps (40kg)
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (40kg)
65 pound Overhead squat, 50 reps (30kg)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (30kg)

20:13

070512 Понедельник

A1. Standing Press Cluster - 1.1.1.1 x 4; rest 2 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 2 min
+
5 rds for times:
12 push press tough unbroken TnG
15 CTB chin ups
(rest 2 min - add weight per set for push press - ensure no pausing for PP)

Scaled, no racks in the gym:
PCx1/press@12x2; 4     70kg
WTD Db 20 kg 3,3,4,4.


Not enough plates in the GYM constant weight 70kg
1:07 ub/ub
1:12 ub/9,6
1:31 8/2/1 fail/6,3,3,32012 
1:12 6 no strength/5,3,3,4
1:10 5......./6,3,3,3

060512 Воскресенье

In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's
110/23(32kg Db) /518

050512 Суббота

amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)

7rds+40m
14rds
7rds+10db thr.+1 hspu.(Scaled 10 sit-ups/10 thrusters Db 9kg/h/ 5 HSPU)

050512 Суббота

AMRAP in 10 min @ 95%:
row 200 m
15 push ups

7rds+40m

(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips

040512 Пятница

A. Power Snatch - 3 x 3 @ 80%: rest 90 sec
B. TnG Dead Lift - moderate weight/same weight per set x 7; rest 1 min x 5
C. AMRAP Strict Knees to Elbows; rest 3 min x 3
(no kip allowed or swing, NOT knees to triceps, knees to ELBOWS)
D. Med Ball GHD sit ups - 10 x 4; rest 1 min
(ball goes overhead to touch floor and farther than toes at top)
70kg
120kg
20/20/20
Rx'd

020512 Среда

Row 6 k
23:26.2
1200
4:51.8/4:43.2/4:46.1/4:43.6/4:31.5
/500 2:01/1:58/1:59/1:58/1:53
S/m 25/27/25/25/27

Rest 6+ hours

3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)
+
2 sets:
1 min AMRAP thrusters - 42,5kg
1 min AMRAP chin ups COVP
rest 6 min b/t sets - high speed, high turnover is goal
+
for time:
Run 800 m
20/21/22((( (90kg)
26/28
20/27
3:34(treadmill 15/12/incl 2)