261212 Среда

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

B. 2 muscle ups on the minute for 14 min

C. Toes to bar; 50 for time

+

10-8-6-4-2

Power clean 85kg

Bar facing burpees

EMOM 12 - 70kg
Rx'd
4:00 ((((

241212 Понедельник

A. Back squat 3, 1, 3, 1; rest 2 min

160/180
170/180kg

231212 Воскресенье

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 10 seconds

B3. HSPU; 20 for time x3; rest 4 min

+

12 min amrap:

5 CTB chin ups

25 double unders

10 CTB chin ups

50 double unders

15 CTB chin ups

75 double unders

20 CTB chin ups

100 double unders

...etc

(increase CTB by 5 per round, double unders are CTBx5)

90/100/110 first BP after 8 months break
50/52,5/55
3:18/3:40/4:47. Kip. Hard to keep balance.

5/25;10/50;15/75/20/100;25))))

211212 Пятница

A. Deadlift 3, 3, 3; rest 2 min

B. Power clean 3, 2, 1; rest 2 min

C. HSCl  2 reps x10 sets; EMOM 10 (mid-thigh

start, 50-70%)

+

5 rounds for time:

5 power snatch @80% 1rm (60kg)

10 GHD sit ups

160/170/180

90/107,5/117,5 fail (

60/60/65/65/70/75/75/80/85/85

5:40
All unbroken 

201212 Четверг

AM.
1. Clean Pull @ 3x5; rest 90 sec
2. Clean High Pull 5x3; rest 60 sec
3. EMOM 30 sec
5 CHPULL

90/100/120/120/130
90/90/90
80 Rx'd
+
EMOM 20
2 Snatches 40kg

+

EMOM 20

2 Bar muscle ups

+

10 min AMRAP:

5 box jumps 70sm

8 toes to bar

Rx'd / Rx'd / 8 rds

191212 Среда

AM
"Heavy Fran"
15-12-9
Thruster 60kg
Strict pull up

5:40
All thrusters unbroken ))

Noon
EMOM 20
Odd: 12 Wall Ball
Even: 12 Cals Row
Rx'd

141212 Пятница

1.  Snatch 

5 x 1, across off blocks at the knees.

70/75/80/85/90

2.  Front Squat

10 x 1 across, OTM
110/115/120/125/130/135/140/145/150/155)))

3.  30-25-20-15-10-5 rep for time of:

Wall Balls, 20/14

Burpees
11:32

4.  Goat Training

Pick two of the following, base on greatest weakness...

A.  Box Jumps

For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders

For time:  10 x 20 unbroken reps

C.  Rowing

For time:  3 x 500m, OT3M

C.  Running

For time:  4 x 400m, OT3M

D.  Strength

Deadlift 3-10-10

121212 Среда

11212 Вторник
PC x3/FS x3/ PJ x3
60/70/75/80/80
3 sets not for time, but with min. Of the rest
20 DL 100kg
10 KIp HSPU
Rx'd

121212 Среда

1.  Clean and Jerk

5 x 1 - heavy, across
80/90/100/110/110/110

2.  Back Squat

2x5 heavy
160kg

3. 12RFT
12 Wall Ball
12 cals Row

16:45 ( 10 rds same pace -85% effort))))

3.  GOAT TRAINING

Pick one of the following (A, B or C), base on greatest weakness...

A.  C2B Pull ups

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  8 C2B

B.  Muscle ups

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  3-4 Muscle ups

C.  Upper body Pulling Strength

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70

101212 Понедельник

1.  Snatch

A.  Squat Snatch, 3x1 - from high hang - at the pockets

B.  Squat Snatch, 3x1 - from below the knees

60/70/80/85/90!!!

2.  Front Squats

A.  3RM.  140kg

B.  10RM.  120kg

3.  GOAT TRAINING

Pick one of the following (A, B, or C), base on greatest weakness...

A.  Handstand Push ups

OTM x 20

Odd: 5 HSPU - rings, elevated, kipping or strict

Even:  200m Run or 200m Row

B.  Handstand Walking

OTM x 20

Odd: 10M Handstand Walk

Even:  200m Run or 200m Row

C.  Overhead Strength

OTM x 20

Odd: 6 Push Press

Even:  200m Run or 200m Row

081212 Суббота

Row 30 min @ A1 (60-70%) HR max = 180 bpm
6664 m; sometimes 73-75% 2:12-2:15/18-21 spm

071212 Пятница

1.  Snatch

2 x 1 heavy

2.  Amanda (Bar)

9-7-5

Bar Muscle ups

Squat Snatch, 60kg

3.  Back Squat

2 x 2 heavy

Results:
1. 80kg
2.  6:15
3. 140kg

061212 Четверг

1. Row 5 min @ RZ
Row 12 min @ Z1 ( 70-80%) 2:06-2:09/ spm 19-20
Run 12 min @ Z1

2.  Amrap in 12 min
One-Arm KBS 16kg 10/10
360 reps.

051212 Среда

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4.  For Time:

30 Burpees

50 Thrusters 30kg

500m Row

5.  2K Row

Moderate pace - this should be about 1 minute slower than your PR

1. 170kg/150kg

2. 90kg

3. 100 kg

4. 7:00

5. 8:04

041212 Вторник

Zone 1 (120-145 BPM)

Row 10 min (2:06-09)

Run 10 min (9.0)

Bike 10 min 

5 min amrap @85%.  031212/ 2rds + 10rs

10 OHS 95#

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.          031212/ 2rds +24reps

12KBS 24kg

12 push ups

24 sit ups 

Rest 3 min

5 min amrap @85%

15 thrusters 20kg

10toes to bar

bike 45 sec

Rest 3 min

5 min amrap @85%

20 WL

10 V-ups

3 muscle ups/

031212 Понедельник

1. OHS 3x10;
2. Snatch 5x1;
3. Rowing "Helen"
Row 500m
21 KBS 24kg
12 Pull ups

1. Rx'd
2. 40/50/60/70/70/70
3. 10:18 (1:44/1:52,5/1:55) KBS - ub; pull ups - ub/6-6/ub. 90%