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!!!!

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!)

300912 Воскресенье

5 sets - incremental effort:

10KBS tough

10 burpees AFAP

Run 400 m @ 80-100%

(rest walk 5 min b/t sets)

300912 Суббота

 1.  Back Squat

Work up to a 3 RM

2.  Back Squat

Work up to a 10 RM

3.  Dead Lift

3 x 8


1. 180kg
2. 150kg
3. 150 x6; 140 x Rx'd 

280912 Пятница

AM.
Run 1 min  @90%
Run 1 min  @50%
x 10
14/9
Rx'd

Noon
OTM for
5 min PCl TnGo x3
5 min PCl TnGo x2
5 min PCl  TnGo x1
5 min PCl  TnGo x5

80/90/100/80
+
A. Strict chin ups 10 x 5; rest 1 min
B. Rope pull ups 5 x 5; rest 1 min
C. OTM for 10 min amrap push ups

Rx'd = 50 reps
Rx'd = 25 reps
25/20/15/15/15/15/15/15/15/15 =165 reps
+
OTM for 14 min alt
Row 10 cals
15 push ups
In 5 min establish 1 tough rep DL (180kg)
Rest 2 min
OTM for 14 min alt
50 du
10 burpee
In 5 min establish 1 tough rep PPress (80kg)
PM

For 5 min PSnatch face to face 50kg
35 reps ( straps)

240912 Понедельник

0630
Row 30 sec @90 aer
Hold plank x 30 sec
x 20
> 141 m

1000
OTM for 10 min
Back Squat @ 90 % x 1
180 kg
Rx'd

1100
OTM for 10 alt. min
20 COVP pull ups
12 bj 70sm
20/20/15+5/7+4+4+5/9+5+4+2

Rest 10 min

OTM for 10 alt. min
10 strict T2B
20 push ups

Rx'd 

220912 Суббота

AM
Row 30sec @ 90% aer
Row 30sec @ 50%
Rest 2 min
Spin 30 sec @90% aer
Spin 30 sec @ 50%
Rest 2 min
OTM for 10 min:
Even min 10 Strict T2B
Odd min 10 bj 54sm

Rx'd

PM
OTM for 20 min
Even min 15 ub COVP pull ups
Odd min 10 bj 70sm
Rest 10 min
OTM for 20 min
Even min 10 burpee fast
Odd min front plank hold - 45sec

Rx'd

210912 Пятница

AM
Run 30sec @ 80% aer
Run 30 sec @50%
X10
Run 30 sec @90% aer
Run 30 sec @ 50%

13/9
14/8

Noon
A. PPress TnGo x3x5; rest 90sec
B. SClean ladder OTM until failure; stert 60 kg add 5 kg.

A. 60/70/80/90x6
B. 125kg - PR 130 - fail.

180912 Вторник

8 min AMRAP

5 Thrusters 60kg

10 Power Cleans 60kg

15 Pull Ups

3 rds + 5th + 4PCl

Rest 4 min

+

8 min AMRAP

20 KB Swings (24kg)

30 Walking Lunges

40 Double-Unders

3 rds + 20kbs + 17wl

Rest 4 min

+

8 min AMRAP

10 Burpees

20 Push Ups

30 Sit Ups

3 rds (-2 sit ups)

170912 Понедельник

Run 5min @Z1
Run 30 sec @70%
Run 30 sec @50%
X10
Run 30 sec @ 75%
Run 30 sec @ 50%
X8
Run 30 sec @ 80%
Run 30 sec @  50%
X6
Run 30 sec @ 85%
Run 30 sec @ 50%
X4
Run 30 sec @ 90%
Run 30 sec @ 50%
X2
Two hours later:
OTM Back Squat 70% for 10 min.
160kg. Rx'd

150912 Суббота

DU AMRAP unbroken in 45 sec/45 sec rest x10
74/52/62/14/54/43/59/47/80!/50 =535 du

140912 Пятница

Row 5K @85% aer.
19:33.7
3:52.4(26)
3:55.4(26)
3:56.2(27)
3:57.4(27)
3:52.2(27)

130912 Четверг

Row 1k @ 80% aer
Rest 4 min
x3
3:52,2 (24)
3:48,6 (25)
3:47,3 (30)
+
Run 3 min @ 90% aer
Jogg 3 min
x3
12/8 all
3100m

120912 Среда

Early morning:

Run 5K TT
27:15 (11)

Noon:

Back Squat 70% 5 reps EMOM for 10 min or failure.
135kg rx'd

Evening:
STLDL 5x5
120kg

110912 Вторник

Run 5 min @8
Run 1 min @ 12
Run 1 min @ 8
x10
Run 5 mi  @8

Rx'd 

100912 Понедельник

Run 5 min @Z1
Run 30 sec @70%
Run 30 sec @50%
X10
Run 5 min @ Z1
Run 30 sec @80%
Run 30 sec @50%
X8
Run 4 min @ Z1
Run 30 sec @ 85%
Run  30 sec @50%
X6
Run 3 min @Z1
Run 30sec @ 90%
Run 30 sec @ 50%
Run 2 min @ Z1
Run 30sec 95%
Run 30 sec 50%
X2
Run 5 min @ Z1
8//
8//12//
8//13//
8//14//
8//15//
8//16//
8//

050912 Среда

Back Squat
1-30-1-20-1-10
170-80-170-90-170-110

040912 Вторник

1.  30-20-10:
Power Clean 60kg
KBS 24kg

8:27

Rest as needed

2.  5 RFT:
35 Double unders
200m Run

7:24

030913 Понедельник

A. power clean - build to a max fast

B. TnG squat clean - 4 reps every minute - moderate weight but fast - 8 minutes

+

7 min amrap:

150 double unders buy in

+

amrap in rest of time:

7 wall balls - 20/14 to 10ft

7 CTB chin ups

020912 Воскресенье

5RFT

20  ring rows

20 KBS 24kg

9:15

+

5RFT

20 HR Push ups

20 Goblet Squats Kb 24kg

10:20

310812 Пятница

 

Row Aerobic Intervals:

Row 400 m @ 80%

rest 30 sec

Row 400 m @ 90%

rest 2 min x 4

(REST 8 mun)

Row 300 m @ 85%

rest 30 sec

Row 300 m @ 95%

rest 90 sec x 4

(REST 8 min)

Row 200 m @ 90%

rest 30 sec

Row 200 m @ 100%

rest 1 min x 4

1:24.2/1:21.6

1:22.6/1:24.2

1:24.3/1:26.6

1:26.9/1:26.9

-----------------

59.8/1:03.3

1:04.3/1:05.5

1:04.2/1:03.4

1:06.6/1:03.3

------------------

40.5/37.5

41.0/40.5

42.0/40.0

42.1/40.2

250812 Суббота

1. Unstable Bench.

Work to 1RM

2, "incorrect" Bb French press

3x8-12

3. Superset:

WTD strict pull ups 3x6-8

Band pull-aparts 3x10-12

4.For time:

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

G2OH plate 20kg

Perform 5 burpee and 30 du in between sets.

230812 Четверг

1.  "Penalty Box"
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules...
1.  The 500m Pace below your average 2K pace (see below for help on this).  
2.  Strokes Per Minute (SPM) must be below 25.  
3.  No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule.  

Complete the burpees after each set.  Rest as needed between sets.

2K TIME  - 500m Pace
6:20 - 1:35
6:40 - 1:40
7:00 - 1:45
7:20 - 1:50
7:40 - 1:55
8:00 - 2:00
8:20 - 2:05
8:40 - 2:10

2.  Strict T2B
50 reps, not for time

3. Side Lunge
2 mins/side - One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.

Side lunge....

The Penalty Box... Learn to pull with smooth, powerful, efficiency.

220812 Среда

1. Box Squat
work up to a 1 rep max - Box set up at parallel.
200kg

2.  Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Percentages of 1RM "free" Back Squat that we established at the beginning of
 this program. 

 Rest as needed between sets.  Gold standard is 30+ reps on the last set. 

 This is taken from Tom Platz's Squat Training program. 

 Tom does the final set with 405 for 30+ reps (and can do 225 for 100 unbroken reps!).

  Check him out below doing 500x23.

115 x 27)) (3 in tank)
3.  Glute Ham Raises

3 x 6-10

Rx'd 

210812 Вторник

PUSHUP@AMRAP 40

PSHUP @20x1; 20 

PSHUP @AFAP; 20  ; rest 1 min

Ring rows @AMRAP ; 25 reps

Ring rows @20x1 12; reps x3; OTM ; rest 1 min

Ring rows @ 12 reps x3; OTM

 Abmat sit ups @ 150 for time,

Rx'd

200812 Понедельник

1.  Bench

3 x Max Rep barbell bench at 60% of 1RM

75kg x21/21/18

2.  4 Rounds of:

Max reps of Strict C2B Pull ups in 2 minutes

Rest 1 minute

Max reps of Push Press 75 kg  2 minutes - taken from the floor

Rest 1 minute

16/17

17/18

15/18,

13/15

3.  Rehab High Hang Muscle Snatch

3 x 10

4.  Dumbbell Shrugs
3 x 12-15 - Shrug up and back, not up and forward.
42kg

190812 Воскресенье

1.  Dynamic Box Squats 6 x 2 at 60% including band tension

2.  Snatch 
9x1, OTM at 70%

3.  Clean and Jerk
9x1, OTM at 70%

4. AMRAP 8
8 Front Rack Reverse Lunges (4/side) 70kg From the ground, no racks.

  Back knee kisses the ground
16 Dead Lifts 70kg
24 Leg Lifts - Lie on your back with legs extended, 2,5 sm off the ground.

  Lift your legs to perpendicular.
32 Double Unders



120kg+ green bands
70kg
85kg
3 rds + 16reps