261112 Понедельник

BB Gymnastics

1) OTM 15 Snatch 50(5);60(5); each 30 sec 60(5)

2) OTM 10   Clean &; Jerk 60(5);70(5);80(5)

Conditioning

For time:
Shuttle run 10x20m
3-6-9-12-15-18-21
Thrusters 50kg
Pull ups
25:30

141112 Среда

A.

Power Snatch.

Work to 1 RM in 10 min.

B.

Six sets of:

Power Clean + Push Press + Jerk

Rest 2 minutes

C.

Two sets for times of:

100 Double-Unders

75 Kettlebell Swings 24kg

50 Push Press 40kg

Rest 5 minutes

Results:

A. 90kg

B. 70/80/90/100/110/120 jerk fail PPress -PR ))

C. 7:49/8:22

131112 Вторник

Amrap @ 80% effort
1 min KB Snatch RH  24kg
1 min KB Snatch LH 24kg
1 min KBS 24kg
Rest 3 min
Repeat
Rest 2 min
Repeat
Rest 1 min
Repeat))))
+
Amrap @90% effort
1 min over KB LJ
1 min abmat sit ups
x2
Rest 1 min
Repeat.

Right knee pain. Got a knee support bandage((((

121112 Понедельник

5 min amrap @80%

Row 10 cals

10 KBS 24/16kg

20 lateral jumps over barbell

Rest 2 min

5 min amrap @85%

10x10  shuttle run ( дотронуться до пола!!! На старте и финише)

16 walking lunges

16 KB snatch 24/16 kg. (8/h)

Rest 4 min

5 min @ 90%:

10 KBS  24/16kg

10 burpee lateral jumps over barbell

10 kb snatch 24/16kg (5/h)

Rest 10 min

x2 rounds.

111112 Воскресенье

10 min amrap @80%

Row 12 cals

10 thrusters 40kg

10 chin ups.     

Rest 5 min

10 min amrap @80%

Run 200m 20x10m shuttle run

16 walking lunges

8 KB snatch 24kg 4/h

Rest 5 min

10 min @ 90%:

15 wall balls

10 burpees

25 double unders

5 rds + 12cals/ 2rds/4 rds + 10 wall ball

101112 Суббота

Amrap in 10 min
G2OH
35kg/30reps
55kg/30reps
75kg/30reps

82reps)))

051112 Прнедельник

1. Amrap in 10 min
30 FG2OH 35kg
30 FG2OH 55kg
30 FG2OH 75kg
Amrap FG2OH 95kg
74reps

2. OTM 20
EM 7 strict pull ups
OM 10 HSPU
Rx'd

3. OTM 20
EM 12 burpee-10 min 10 burpee/10 min
OM 40 DU -10 min 30 DU -10min

031112 Суббота

1. For time:
100 PSnatch 40kg
5/5..../10. 80% effort
2. OTM 12
Even min. 7 Strict pull ups
Odd min. 14 BJ 60sm

Results:
1. 14:30
2. Rx'd

021112 Пятница

Strength

Deadlift, 3 reps

EMOM for 10-Minutes, 75% of 1-RM

For time

21-18-15-12-9-6-3

Lunge Steps, Front Rack 40kg

Sumo Deadlift High-Pull 40kg

Box Jumps, 60sm

50 HSPU 
20/10/10/5/5

Results:

A. 150kg

B. Not for time. Hip Paine, but DONE!!!!