170816 Среда

1.  Squat Conditioning
For time*:
20 Back Squats, 70kg
20 Back Squat, 85kg
20 Back Squats, 100kg
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

5:37

2.  Press Conditioning
For time*:
20 Push Press, 60kg
20 Push Press, 70kg
20 Push Press, 80kg
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

17:17

3.  Clean Conditioning
For time*:
20 Hang Power Clean, 70kg
20 Hang Power Clean, 80kg
20 Hang Power Clean, 90
*No Racks.  1 Bar.  Rest 1 minute after completing each weight

12:55

4.  Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

7:46

160817 Вторник

Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump , 24/20
15 KB Goblet Squats, 2/1.5-pood

347 reps

2.  Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement.  After completing the cycle rest 2-3 mins before starting the cycle again.

Done

150816 Понедельник

1.  Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

80kg

2.  Back Squat
3x6 Across

130kg

3.  Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/9

11:19

140816 Воскресенье

FT

AB cals

30 cals x5

20 cals x5

10 cals x5

Rest 1 min b/t rds

30:10

130816 Суббота

1. Clean 
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)

80kh
 
2.  Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
 80kg
3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete:  2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete:  3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete:  4 sets of 8 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete:  5 sets of 5 unbroken with unlimited rest

5x3

120816 Пятница

1.  Conditioning
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80

82 reps

2.  Strength
4x4 Back Squats, across

130kg

080816. Понедельник

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat 130kg
2.  5 minutes to work up to a heavy single Muscle Snatch 50kg
3.  5 minutes to work up to a heavy single OHS 80kg
4.  5 minutes to work up to a heavy single Snatch Balance 75kg
5.  5 minutes to work up to a heavy single Squat Snatch 75kg
6.  5 minutes to work up to a heavy single Front Squat 130kg
 
7.  Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

18:27

040816 Четверг

1. Row 1000m @ 86% x 5

Rest 1 min 

Rest 30 min

For time:

100 Du

80 wall balls

60 HPCl 42,5kg

40 cals Row

20 HSPU

19:49

PM

10 rds

15 cals AB

15 push ups

20:10

030816 Среда

1. SSn 5x1

80kg

2. SCl/J

1RM -100kg

3. 21-15-9

Wall balls

Pull ups

2:53

Rest 5 min

15 cals AB

15 wall balls

6:48

260716 Вторник

1. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

12:21

2. Deadlift
Build to a Heavy Set of 5

130kg

3. Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row

020816 Вторник

4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU

18:15

4 RFT:
30 Calorie Assault Bike (45 cal Schwinn)
1 minute rest between rounds

10:27

010816 Понедельник

"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

5/5/5-2/4+9/4+9

300716 Суббота

5 RNFT

12 Thrustets 52,5kg

6 RCl 4 m

Done

290716 Пятница

4 TFT

Rum 600m

20 BBJ 60 sm

26:10

270716 Среда

1. SSnatch 

3x1 80kg

6x1 70kg

2. SCl&J

4x1 50/60/70/80kg

3x1 90kg

3. E2M5

9 C2B Pull ups

9 SRing Dips

4. 3RFT

Run 400m

21 T2B

7 DBall OSh 50kg

17:10

250716 Понедельник

1. EMOM 5

2  HHSSn

50;55;60/65/70/75

2. EMOM 5

3 LHSSn

60/62,5/65/67,5/70

3. EMOM 5

1 SSn

60/65/70/75/80

4. FT

Run 1000m

40 pull ups

30 thrusters 42,5

20 cals Row

12:26

230716 Суббота

1. Clean and Jerk
EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk

70 kg
 
2.  Gymnastics Conditioning
5 RNFT: 9 ub C2B pull ups/9 SRing dips

rest as little as possible between sets

Done
 
3.  Conditioning
800m Run
30 Snatches, 42.5kg
800m Run
30 OHS, 42,5kg
800m Run
30 Thrusters, 42,5kg

Run: 5:00; 5:15; 5:20

Snatches 6x5

OHS. 20/10

Thrusters 3x10

220716 Пятница

1. FT

3 rds "Condy"

1 rd "DT"

2 rds "Condy"

1 rd "DT"

1 rd "Condy"

1 rd "DT"

12:49

200716 Среда

1. EMOM 5

3 SSn singles 50kg

Rest 5 min

2. EMOM 5

3 SSn singles 60kg

Rest 5 min

3. EMOM 5

3 SCl/J 60kg

Rest 5 min

4. FT

150 DU

50 wall balls

100 DU

35 wall balls

50 DU

20 wall balls

14:42

190716 Вторник

1. EMOM 10

12 wall balls

Rest 5 min

2. Row 200m @!95% rest 1 min

180716 Понедельник

1. FT

12-9-6-3

62,5/65/70/75

6:05

RW

2. BPress 5x25

30 kg

3. EMOM 10

7 C2B pull ups

160716 Суббота

Row 2000m х 3

Last 2000m with late 18 sec

150716 Пятница

1. EMOM 10

5 Clusters 40kg

Rest 5 min

2. EMOM 8

3 Clisters 60kg

Rest 5 min

3. 5RFT

10 DL 100kg

10 T2B

8:12

140716 Четверг

RW.

E1,5MOM10

8 SPull ups

E2MOM10

12 Push ups

6 T2B

no rest b/t movements

060716 Среда

1. 

Row 1000m @ 2k pace

Rest 2 min

Row 500m @ 2k pace (-3/5sec) x 8; rest 1 min

Rest 1 min

Row 1000m @ 2k pace

130716 Среда

AM

Row 30 sec @ 90%

Row 30 sec @ 50%

x 15

Row 3 min @ Z1

PM

5 RNFT

"DT" rds

40,50,60,70,80

120716 Вторник

1. Row 1000m x4 ; rest 1 min

2. 5 RFT

10 cals AB

10 T2B

8:05

110716 Понедельник

RW week 4

1. EMOM 5

5 TnGo PSn 40kg

Rest 5 min

2. EMOM 5

5 TnGo PSn 50lg

Rest 10 min

3. EMOM 4

5 TnGo SCl 50kg

Rest 5 min

4. EMOM 5

4 TnGo SCl 60kg

050716 Вторник

1.4 RFT:
12 Deads, 102,5
12 Burpees
12 KBS, 24
12 WB, 9

14:04

2. NFT

10x6 SPulk ups

Rest as needed

040716 Прнедельник

1. EMOM 10

1 HSSN/1 Sn Bal/ 1 OHS 

50kg

2. BS 3x10

120kg

3. EMOM 10

5 C&J 40kg

4. NFT

Run 1600m

50 SPull ups

Run 1600m

100 Burpees

Run 1600m

030716 Воскресенья

1. E3MOM30

30 cals AB @ 90%

All 30-s in 2 min.

020716 Суббота

1. E2MOM20

1SCl/3Splir Jerks 70kg

2. EMOM 10

Row 15 cals @ 95%

010716 Пятница

1. EMOM 14

Em. 40 du

Om. 8 SPull ups

2. EMOM 14

Em. 7 DL 100kg

Om. 14 push ups

3. NFT

50 T2B

50 Ab mat sit ups

50 GHDSU

300616 Четверг

Row 2k @85%

Run 1 mile @85%

x3

Done with Sanches

290616 Среда

1. EMOM 5

5 SSn 40kg

Rest 1 min

2. EMOM 5

5 SSn 50kg

Rest 2 min

3. EMOM 5

3 SSn 60kg

4. 5 RFT 

6 PCL 60kg

12 SRing dips

8:42

280616 Вторник

1. PPress 5x3; rest 2:00; 70kg

2. AMRAP 12

30 DU

15 GHDSU

8 rds + 30 DU

270616 Погеднльник

RW

1. SSn 6x5 TnGo, climbing; rest 2 min

45,50,55,60,65kg.

2.1 BS 10, rest 90sec; x5; 120kg

2.2 SPull ups 10, rest 90sec; x5

PM

AB 

6 x 5 min @ 85% (58-60 RPM);

rest 2 min b/t sets

FLR 1min ON/ 1 min OFF x5

260616 Воскресенье

30 sec@85%

30 sec @ slow

x30

65-66 RPM/45-48 RPM

250616 Суббота

RW

1. 3 RNFT ub

10 HPSN 42,5kg

10 OHS 42,5kg

10 PCL 42,5kg

10 THR 42,5kg

10 SDLHP 42,5kg

Done

5 RNFT

50 DU

15 GHDSU

Done

240616 Пятница

RW

1. 5RNFT

10 KBSn RH 16kg

10 KBSn LH 16kg

10 push ups 

2. 5 RNFT 

10 KBSn RH 24kg

10 KBSn LH 24kg

10 push ups 

Done. Ub.

3. EMOM 10

EM. 12 WB

OM. 40 Du

210616 Вторник

1. 5 rounds @ 85%

15 cals AB

10 PSn 35kg

10:34

2. EMOM 10

5 SSn 40kg

3. EMOM 10

EvM. 8 DL 80kg

OddM. 40 DU

209616 Июнь

1. Press V1 (10 sec 1/4 static hold/ full

Press/ 1/3 Press₽ 10s/6/6 x4( 

30kg

2. BS 4x8 climbing 

120/130/140/150

3. EMOM 14

Ev. M. 30 du 

Odd M. 10 t2b

160616 Четверг

1. Recreational workout

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

Press 35kg

SPull ups

2. 5 RNFT

5 AB hands only

10 BA 70kg

Afternoon 

120616 Воскресенье

1. АВ 30/30 х 33@ 68-72RPM

170616 Пятница

1 RW

EMOM 5

5 PCL 40kg

 EMOM 5

5 PCL 50kg

EMOM 5

5 PCL 60kg

2. RW

Run 400m

21 RD

Run 400m

15 RD

Run 400m

9 RD

7:30 (10 sp/ RD ub)

3. FT

Row cals

50-40-30-20-10 / rest 20 sec

9:45

110616 Суббота

1. BS 10,10,10,10, 10

100;110;120;130;140

2. KBSn practice 10 min

3. 5 RNFT

20 GHDSU

20 Hip Ext

100616 Пятница

1. 5RFT

15 PJ 52.5kg ub

30 cals Row

15:40

Rest 10 min 

2. 5RFT

15 cals AB

15 T2B

11:50

090616 Четверг

Row:

1000m x2; 2 min rest

500m x4; 1 min rest

250m x8; 30 sec rest

080616 Среда

1. Row 1000m x4; rest 1 min

4:00,2; 3:58,2; 3:56,4; 3:52,3

2. Press/PPress 4/4x4

40kg

3. SGDl 4x8; 80kh

4. BS 130kg x8c2; 150x6x1.

070616 Вторник

1. SSSHP 5x10

35kg

2. AMRAP 14

10 PP 42,5kg

15 GHDSU

20 Air Squats

7 rds + 2PP

060616 Понедельник

1. EMOM 10

3FS 120kg

2, EMOM 14

EM. 7 Burpees jump to  20sm height

OM. 7 SPull ups 

Done.

010616 Среда

1. FT

25 BS 80kg

25 RRows 

16:40

BS's ub

2. AB 1 min on/1 min off

>330watt

x10

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

010915 Tuesday

1. EMOM 30
Odd: 5 C2B/ 10 Push ups/ 15 Air squats
Even: 15 burpees

Done:
7 rds 5/10/15 // 12 burpees
1 min rest
4 rds 5/10/15 // 10 burpees
1 min rest
2 rds 5/10/15 // 10 burpees
1 min rest
2 rds 5/10/15 // 10 burpees

310315 Tuesday

1. EMOM 15
3 PSn TnGo
2. AMRAP 5
3 DL 125kg
7 PPress 52,5kg

1. 65kg
2. 70 reps (7 rds)

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.

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%

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