310516 Вторник

1. BS 5x10

120kg

280516 Суббота

1.BS 5x5

150kg

2. NFT @85% aer

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

Row cals

BOVR

Done)

250516 Срела

1. Assault Bike 

2RFT

Cals 40/30/20/10

Rest 1/1:30/2/2:30

23:12

2. 5 RNFT

30 cals Row

30 GHDSU

Done

240516 Вторник

1. FS 5x10

110kg

210516 Суббрта

1. 30 SHSPU

14:33. 6/singles

200516 Пятница

1. EMOM 7 

3 SHSPU 

Done

2. 3RFT

100 DU

15 FS 100kg

13:28

180516 Среда

1 E4M5

3BS/20 m Prowler push 

140kg/50kg

2. E6M5

30 cals AB

20 GHDSU

10

BPress 60kg

Done without timing e.r.

160516 Понедельник

1. FS 5x:3

120kg

2. OHS 5x11 ub

60kg

140516 Суббота

 0-20:00

3 RFT

30 cals Row

30 wall balls

20:00 - 40:00

4 RFT

20 cals Row

20 wall balls

40:00-60:00

6 RFT

15 cals Row

15 wall balls

Results: 11:34/11:11/12:36

120516 Четверг

1. Пульс на гребле < 140

2. Пульс на велосипеде 125-130

130516 Пятница

1. Row interval 3

2000m; rest 2 min x3

 

Rest 10 min

2. BS 5x3

160kg

3. 1 SGPP/2OHS 5x1

80/85x4

4. 3 RFT

30 push ups

20 FS 40kg

20 PP 40kg

30 GHDSU

Time: 21:20

110516 Среда

1. AB 2000m x 4; rest 2 min

3:11/3:09/3:07/3:08

2. BPress 6x6

70/75/75/75/75/75kg

3. BPress 50kg WT=RT

30-25-20-15-10-5

4. 7 RNFT

7 Shoulder Press 30kg ub

7 BJ 70 sm

Done

100516 Вторник

Вчера надорвал левый бицепс((((

Теперь импровизации......

1. FS 10x3 (110x4; 100x6)

2. FT

10 rds

10 cals AB

10 FS 70kg

21:12

100 sit ups

Done

090516 Понедельник

1. Snatch Balancr 5x1

50/60/70/75/80/85

2. HSSn 5x3

50/60/65/70/75

3. SnGSottsP 5x5

15/15/15/20/20/22,5

Rest 1 hour

FT:

5-4-3-2-1

PCl 80kg

MU

7:00

Rest 3 min

3 RFT 

3 PCl 80kg

3 MU 

3:00

070516 Суббота

1. BS 5x3

152.5kg

2. Split Jerk 5x3

82.5kg

3. BPress 5x3

80kg

4. EMOM 10

Row 200m

45-46sec. Done

Rest  1 hour

1.Team of 2

50-35-20

DL 102.5kg

HSPU 

9:03

Done with Tagir

He did strict and I did kip. (<5 reps)

rest 10 min

5 rds NFT

21 GHDSU

21 T2B

Done. GHDSU - ub); T2B 11/10

060516 Пятница

1. Snatch 1RM 90kg/95 fail

2. C&J 1 RM 100kg/110 fail

Rest 1,5 hour

FT:

21-15-9

S2OH 62,5lg

BJOV 60sm

each round 3 RCl 3,5m

9:16 (S2OH 21ub; 9/6; 9 ub)

Rest 15 min

E10M30

300m Row

30 push ups

100 DU

30 GHDSU

5:20/5:36/5:30

Rest 15 min

0-2 min

2 rds

4 HSPU

2 BMU

2-4 min

2 rds 

3 HSPU

3 BMU

Done

050516 четверг

Run 4.63 km -31.17

040516 Среда

1. 21-18-15-12:9-6-3

T2B

Wall ball

Cals row

Rest equal work.

19:23

Rest 10 min

E3M5

12 HPCl 62,5kg

12 FS 62,5kg

:48/:49/1:15/1:17/1:25

030516 вторник

1. 10 rds

Row 250m @ 90%; rest 2 min

Rest 10 min

2. 5 rds

12 strict pull ups

12 hip ext.

Done.

Rest 90 min.

3. E5M4

30 GHDSU

20 cals AB

10 DL 125kg

Done.

 Each round approximately 3:40-3:59

GHDSU - ub

AB 62-68 RPM

DL 6/4;6/4;ub;ub;ub