5 sets - incremental effort:
10KBS tough
10 burpees AFAP
Run 400 m @ 80-100%
(rest walk 5 min b/t sets)
суббота, 29 сентября 2012 г.
пятница, 28 сентября 2012 г.
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
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)
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)
понедельник, 24 сентября 2012 г.
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
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
пятница, 21 сентября 2012 г.
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
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.
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.
понедельник, 17 сентября 2012 г.
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
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
суббота, 15 сентября 2012 г.
четверг, 13 сентября 2012 г.
среда, 12 сентября 2012 г.
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
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
вторник, 11 сентября 2012 г.
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
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
понедельник, 10 сентября 2012 г.
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//
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//
вторник, 4 сентября 2012 г.
040912 Вторник
Power Clean 60kg
KBS 24kg
8:27
Rest as needed
2. 5 RFT:
35 Double unders
200m Run
Rest as needed
2. 5 RFT:
35 Double unders
200m Run
7:24
понедельник, 3 сентября 2012 г.
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
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