020712 Понедельник

STRICT Strength Couplet
3 rep max weighted pullup in 1 minute
(score bodyweight + load)x 3 If modified pullup score .5 bodyweight x 3.
-1 min rest-
3 rep max strict shoulder press in 1 min.
Score load x 3
-1 min rest-
5 ROUNDS

35/70(105)x5=525
Rest 1 hour


1,000m row
100 Wallballl
100 DU
1,000m row
15:23

Jerry's time 10:30!!!!!!!

300612 Суббота

Chipper
600m Run
60 KBS 24kg
60 HR Push ups
60 Pull ups
60 Cals on Rower
600m Run

20:17

290612 Пятница

A. OHS - build to a tough 3 fast; rest as needed
B. 1hang squat snatch every 30 sec for 25 min

50/60/70/80/85
60

260612 Вторник

Row 5 minutes  @ Z1
+
10X
Row 30 seconds @ 85%
Row 30 seconds @ 50%
+
10X
Crosstrainer 30 seconds @ 85%
Crosstrainer 30 seconds @ 50%
+
Run 3 min x12 s/trdm
Row 5 minutes @ Z1

T2B 5x12 for time (unbroken)


149/46;149/44;150/44;143/42;151/44;143/44;145/42;143/44;150/40;145/44
130 cals
Run 3 min x12speed/treadmill rx'd
1250/1200

4:09

250612 Понедельник

"DT"
5 rft
12DL 60kg
9HPC. 60kg
6PJ. 60kg

6:31
Missed 1rep of DL in the 2nd round((( tomorrow ,,,,

240612 Воскресенье

AM

"DT"
5 rft
12DL 60kg
9HPC. 60kg
6PJ. 60kg
6:31

+

PM
AMR in 5 minutes @ 85%:
100m Run
5 Squat Cleans @ 42,5kg
5 Burpee Box Jumps

rest 2 minutes

AMR in 5 minutes @ 85%:
150m Row
20 Double Unders
20m Farmers Walk w/ 32kg per hand

rest 2 minutes

AMR in 5 minutes @ 85%:
20 calorie Row
10 Overhead Squats @ 40kg

Repeat all AMRAPs 4X

230612 Суббота

AM
Easy run with vest 9kg x30min
(25:43)

+
Noon
For 20 minutes:
Even Minutes – 3 TnG Deadlifts 160kg
Odd MInutes – 5 Push Press @ 85kg

220612 Пятница

P1.
Row 5k
19:20

Rest 4+
P2.

5 min amrap @90% aerobic
5 burpees
3 muscle ups
5 hang squat clean 95#
Rest 3 min
5 min amrap @90% aer
5 ctb chin ups
5 toes to bar
10 wall balls
20 double unders
Rest 3 min
5 min AD @90% aer
Rest 3 min
5 min amrap @90% aer
5 OHS 95#
5 box jumps 24″
Run 100m
Rest 3 min
5 min row @90% aer


1. 5rds + 5 burpees=70
2. 5 rds= 175
3. Bike. Rx'd
4. 4rds(100m less) 40
5. 1313 m

210612 Четверг

A. 10 min Row:30 @90%, :30 @50%
-rest 5 min-
B. 10 min Row :30 @90%; 30 @50%
-rest 5 min-
C. 10 T2B EMOM x 10 min, in remaining time Amrap DU
A1.
149/32
145/30
150/34
150/32
147/32
136/30
143/30
142/32
133/30
139/28
A2.
147/27
146/28
137/30
139/30
134/28
132/28
138/28
142/34
151/38
150/40

В. Смог только 10/30 6 минут. Тяжелый медовый(((
Rest 2 hours

10 minutes AMRAP
60m shuttle run (10m out and back x 3)
5 Burpee Box jump at 70sm
10 KB swing at 32kg

6 rds ( less 20 meters)

Run 1600 m
7:52 (treadmill )

200612 Среда

Session 1
1.  Clean and Jerk
3 x 1 at 90%
2x2 at 80%

2.  Back Squats
work up to a 5 rep heavy
2x2 at 85% of 1rm

3.  Thruster
Max rep of unbroken Thrusters 60kg x 3, 1 minute rest between sets.  

110/110/110
100/100
130
150/150
15/13/14

Session 2
“Burner”
4 rft:
15 WB
12 BJ 60sm
9 TTB
6 burpees

170612 Воскресенье

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

27:33

160612 Суббота

AM
5 minute Swim @ Z1
+
10X:
50m Swim @ 90%
rest 45 seconds
+
rest 4 minutes
+
10X:
50m Swim @ 90%
rest 45 seconds
+
5 minute Swim @ Z1

Кроль/брасс
1:15/1:14/1:12/1:16/1:17/1:16/1:17/1:14/1:16/ устал( 10 не поплыл
1:25/1:26/1:29/1:28. (((( кончилась дыхалка(((


PM
AMR in 10 minutes  @80%:
5 Power Cleans @ 50kg
5 Handstand Push-ups
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Deadlifts @ 90kg
5 Push Press @ 50kg
10 T2B
30 Double Unders

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Power Snatch @ 40kg
5 bar facing burpee
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Hang Power Cleans @ 60kg
5 Burpee Box Jumps @ 54sm
200m Run


6 rds + 5 PCl= 65reps
5 rds + 5dl + 5PP= 60reps
4 rds + 5 PSn +5 Bfb + 60m= 50reps
4 rds + 5 HPCl + 5 BBj + 50m= 50reps

150612 Пятница

AM.
bike:
5 min @Z1
30sed x90%
30sec @50%
X 30
5 min @Z1

Rx'd

Rest ))) 6+ hours

PM
For time:
Decanting ladder
10-9-8-7-6-5-4-3-2-1
PPres
BSquat
Perform 10 burpees each time after PPress

20:01

140612 Четверг

Swim 40 min
Rest 2 hours

Row 1 min @95%
Row 1 min @ 50%
X 10 sets

269/282/286/288/276/278/276/271/282/286

+
Run 2 min @90% aer
Rest walk 2 min
X 5
Treadmill 14)))

130612 Среда

EMOM in 10 min
7 PSnatch ub
7 OHS ub

Alternate movements in the min.

50 kg

120612 Вторник

EMOM in 5 min
HCl x2/HSCl x1/FS x1; rest 1 min b/t rds
60/65/70/75

EMOM in 10 min
5 PPress
5 Split Jerk
Alternate minutes.
65kg

110612 Понедельник

Snatch practice
OHS 70kg 3x5

100612 Воскресенье

"Eva"
5 rounds for time:

900 m Run
30 KBS 32kg
30 pull ups

40:06
Rest 10 min

300m farmer's walk 2kb 32kg
AMRAP push-ups in partners time of farmers walk.95 reps

090612 Суббота

"Nutts"
 
10 HSPU
15 DL 100kg
25 Box jump
50 Pull ups
100 Thrusters Db 9 kg
200 Double Unders
Run 400 with 20kg plate
 
20:06

070612 Четверг

EMOM 2Power Snatch 60kg for 10 min.
Rx'd

060612 Среда

as many rounds in 20 min:
5 burpees
7 KBS - 24kg
 

050612 Вторник

In 10 min 2PSn 60kg each 30sec.
Rx'd

040612 Понедельник

BS @30x1 10 x3;rest 4 min.
100/110/120.

030612 Воскресенье

As many reps in 12 min:
1 Power Snatch - 135#/95#
1 Muscle Up
2 Power Snatch - 135#/95#
2 Muscle Ups
3 PS
3 MU...
(rest 12 min)
As many reps/rounds in 12 min:
10 GHD sit ups
30 unbroken DU's
10 plate OH walking lunges - 45#/25#


7rds
6rds+10ghd+9du

020612 Суббота

A. Back Squat - 3,2,1,3,2,1; rest 4 min
B. AMRAP 1-5 unbroken hang squat clean ladders in 10 min - 85kg

160/165/170/160/165/170
51reps