311012 Среда

АМ.
5RFT
15 PPress 60kg
30 DU
15 T2B
30 DU
16:22

291012 Понедельник

AM.
Build to a tough PSnatch.
85kg.
B. "Isabel"
For time:
30 PSnatch 60kg
3min 20sec.

PM.
For time:
5 rounds of:
40DU
30 BJ 60sm
20 KBS 24kg

15:06

+
OTM 10
6 Strict Pull ups
6 Strict HSPU
1-9 ub/ 10 5+1
1-10 ub

271012 Суббота

1. PSnatch - build to 1RM
90kg
2.  OTM 10
5 Strict pull ups
5 Strict HSPU
Rx'd
OTM 10
12 KBS 32kg
Rx'd
OTM 10
Even 1 min Row
Odd 1 min front bridge hold
Rx'd (1.43-1.47)

261012 Пятница

1. Jerk - build to tough single.
60/70/80/95/110/120
2.
OTM for 12 rounds :
6 PPress 50kg
8 pull ups
12 KBS 24kg
22 min

241012 Среда

OTM x 15
1st  10 C2B Pull ups
2nd 10 BJ 60sm
3d    6 TnGo PSnatch 60kg
Rx'd

231012 Вторник

AM.

A. Work to a Quick Heavy Deadlift

B. EMOM x 8

4x Deadlifts @ 140kg

6 Burpees

C.  EMOM x 6

4 HSPU unbroken
5-------
6-------
7-------
8-------
9--------

Results:
Workout done on the empty stomach, felt easy ))))

A. 120/140/160/180

B. Rx'd

C. Rx'd the last rep. Was really tough for me)

221012 Понедельник

AM.
OTM x 10
3 Position Power Snatch 80kg
Rx'd
+

21-15-9

Front Squat 70kg

HSPU

50 Double-unders after each round

10:27

191012 Пятница

Part 1

Clean + 2 Front Squat Ladder on minute

Start @ 80kg  and build 5 kg min until failure

rest 5 min

Part 2

5 Shoulder to OH, 60kg

10 Burpees on plate

15 KBS, 24kg

10 StO, 60kg

20 Burpees on plate

30 KBS, 24kg

15 StO, 60kg

30 Burpees on plate

45 KBS, 24kg

Results:
120/125 fail
11:33

171012 Среда

AM

“Holleyman”

30 rounds for time of:

5 wall ball shots 9kg

3 handstand pushups

1 power clean 100kg

34:25

PM
AMRAP 5
One handed bb power snatch 40kg
32 reps
OTM x 10
12 butterfly pull ups
Rx'd 

161012 Понедельник

1. Db PSnatch. 12/14/16.....38kg x3 r/l h ; 40/42/44 x 1 r/l h

2. WTD back ext 3 x10 (25kg)

3. Seated bb back bends 3 x 10 ; 20/25kg

121012 Пятница

Noon

10 rounds
Each 4 min (all out)
10 PCleans 70kg
10 burpee

 1 min - 1m. 10sec.

PM
Snatch ; singles

50/60/65/70/75/80

111012 Четверг

AM
Crosstrainer 10 min
Row 5 min @ 90% aer
Rest 5 min
Row 5 min @ 90% aer
+
6 sets
OTM
1 min Dl 10 reps 100 kg
2 min  Push up 20 reps
3 min. DU 30 reps

Rx'd

081012 Понедельник

AM
Run 400m x 6 / rest  walk 2 min
Increase speed each set
15/16/16,3/16,4/16,5/17,0

Rest 2 hours

OTM in 10 min
Back Squat 70%1RM x 5
140kg

Noon
OTM in 20 min
Even min. 5 PSnatch 60kg
Odd min. 30 du
Rx'd 

051012 Пятница

3RFT
400 m Run
21 burpee

9:32

2RFT
75 sit ups
25 HSPU

15:26

041012 Четверг

А.Box Squat OTM for 10 min - 2 reps; 70% 1 RM BSquat;
B. OTM for 10 min :  PSnatch 2,3,4,5,6,2,3,4,5 ,6. TnGo
C. OTM for 5 min: C&J x 5 TnGo.
D. 3RFT:
Row 500 m
12 DL 120kg

Results:
140kg
60kg
60kg
8:56 

031012 Среда

AM
Row 250m
8 strict chin ups
16 push ups
16 squats
16 sit ups
x 5

Noon
Each 30 sec, for 3 min:
5 PSnatch 50kg

Rest 10 min

PSnatch cluster 2.2.2 for 3 min ; 55kg

021012 Вторник

AM.
Row 500 m @ 90% aer
Run 400 m @ 90% aer
x 5
Keep splits < 5 sec.

+
5 rounds @ 90% aer
14 air squats
7 strict chin ups
14 push ups
14 wlunges
14 v-ups
28 du

Results:
1:51.2/25
1:49.9/24
1:51.3/27
1:50.9/27
1:53.9/26
All runs - 12.
+
15:36

011012 Понедельник

AM.
Row 250 m
6 strict chin ups
12 push ups
12 wlunges
12 v-ups
x 6
PM.
Back squat - 1RM
200 kg PR!)
Truster - 3 RM
100 kg PR!)