040213 Понедельник

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

5/5/5/5/6 (-8)

090113 Среда

1.  Snatch Complex

Power Snatch + Squat Snatch, work up to max set

85kh

2.  Overhead Squat

1.  2RM

2.  Max reps with 90% of 2RM

100kg/ 90kg x 5

3.  3 RFT:

4 Snatches 70kg

12 Pistols alt.

20 T2B

Rx'd 

4.  Run

3 x 400m, on the 3 minute
1: 39/1:42/1:29

070113 Понедельник

A. Push press x5/Push jerk x3/Split jerk x1; rest 3 min x5 complexes

B. Strict press 10, 10, 10; rest 3 min.

+

10 rounds for time:

10 hand release push ups

8 knees to elbow

6 box jumps 60 sm

4 CTB chin ups

2 wall walks

70kg
50kg
Rx'd 

050113 Суббота

1. 21-15-9

Deadlift, 130kg

Box Jump, 70sm

2.  3 RFT: 

20 GHDSU

30 Cal Row

60 Double Unders

Done without timer. Felt good )))

040113 Пятница

1. Snatch

6 x 3, OTM at 70%

60kg

2.Clean and Jerk

6 x 3, OTM at 70%

80kg

3. Front Squat 

6x3, OTM, across at 70% - from the ground, no rack.

100kg

5.  Burner

3 RFT:

8 Wall balls, 10kg

8 TTB

8Push Press, 40kg

8 Jump. Switch lunges

Done without the clock. Felt good.

020113 Среда

15-10-5

Muscle ups

Squat Clean Thruster, 60kg

Done in the p1/p2 style 3reps.

Felt strong.