311211 Суббота

Ladder
20/18/16/14/12/10/8/6/4/2
KB 24kg
Snatch RA//LA
BOR RA/LA
Shoulder Press RA/LA
Goblet squat

Rx'd

4+ hours

10 T2B; rest 30sec,
10 pull-ups; rest 30sec x5
Rest 2:30
10 T2B/10 pull-ups; rest 1 min x3
10 T2B/10 pull-ups; rest 2 min x2

Rx'd

281211 Среда

3rds for time:
Run 400m
10 KB Snatch 32kg
30 du

10:30

12-9-6
SClean 60kg
Ring dips

4:28

261211 Понедельник

For time:
10 rounds:
3 WTD Pull-ups. KB 24kg
5 Strict pull-ups
7 kipping pull-ups

23:03


Rest 6 hours

AMRAP in 20 min
18 Box jumps 60sm
15 T2B
12 Pull-ups

6 rds + 18b.j. + 5 T2B

251211 Воскресенье

50/40/30/20/10
MB SClean 10 kg
KBS 24 kg

17:57

80% effort

231211 Пятница

21-15-9
SClean 62,5 kg
GHD Sit-ups

8:39

Rest 3 hours

Ladder 10-1
KBS 24 kg
Wall ball
4:19

201211 Вторник

For time:
3 rds

1000 m Row
800. M Run

3:42 + 23:35= 27:17

191211 Понедельник

For time:
Ladder 1-10
DL 125 kg
Pull- ups
2x OHWL 20 kg

13:03

181211 Воскресенье

5 rds for time:

20 pull-ups
30 KBS 24 kg
40 DU

17:00

161211 Пятница

"rowing Helen"
3 rds ft
Row 500m
21 KBS 24kg
12 Pull-ups

10:40

151211 Четверг

Ребро болит.
3 rounds for time:
Row 250 m
25 push ups
Row 250 m
20 chin ups
13:47
+
AMRAP Double Unders in 6 min
(every time you break perform 15 sec L sit in rings unbroken)
 18/1
3/1
10/1
25/1
18/1
Red rope
 

141211 Среда

 
Row
30 sec @ 90%
30 sec @ 50% x 10
+
5 min @ Z1 light spinning
+
Row
30 sec @ 90%
30 sec @ 50% x 10
+
5 min light spinning
+
Row
30 sec @ 90%
30 sec @ 50% x 10
Rx'd

131211 Вторник

 
A. Split Jerk Cluster off rack - 1.1.1.1 x 3; rest 4 min
B. Hang Power Clean x 1/Front Squat x 2/Push Press x 2; rest 90 sec x 3
C. 15 CTB chin ups AFAP; rest 2 min x 3
D. AMRAP DU's in 1 min; rest 1 min x 4
90
80
Rx'd unbroken))
79/80/80/70 very broken
 

081211 Четверг

A. Back Squat - 3,2,1; rest 5 min
B. AMRAP Burpees in 20 sec AFAP; rest 1:40 x 3
C. AMRAP DU's in 20 sec; rest 40 sec x 5

150/160/170
14/13/13
40x5

071211 Среда

part 1:
Run 10 min easy including d-rom hip drills
+
Run 400 m @ 97%
Walk rest 6 min x 3
+
Run 10 min easy cool down pace
 

061211 Вторник

A. Snatch - 7 min tech work
B. 10 chin ups fast; rest 1 min x 5
C. Row 400 m @ 90% x 2; rest 2 min b/t sets
PSnatchx1/SSnatch x1 x3
Snatch x3 x3
60kg
Rx'd
1:14,2
1:20,2

051211 Понедельник

A. Split Jerk - build to a tough single, NOT a 1RM; rest as needed
100
+
4 sets:
3 TnG Jerk tough
Row 350 m @ 97%
rest 7 min b/t sets walkign actively
80/85/85/85
Row 1:06/:56/:58/:58
 

021211 Пятница

part 2
"unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 32kg 30/20
75 double unders unbroken
50 walking lunges unbroken
100 double unders 50/50
9:06
 

301111 Среда

 
for time:
25 OHS - 95/65#
5 CTB chin ups
20 OHS - 95/65#
10 CTB chin ups
15 OHS - 95/65#
15 CTB chin ups
10 OHS - 95/65#
20 CTB chin ups
5 OHS - 95/65#
25 CTB chin ups
 

291111 Вторник

Run 800 m/14
20 squat clean - 60kg
Run 400 m
15 jerk - 60kg
Run 200 m
10 power snatch - 60kg
13:10
rest 10 min
3 rds for time:
60 m barbell overhead carry - 110lbs
25 box jumps - 44sm
 11:06
5 rounds:
30 double unders
20 KBS - 24kg
10 burpees
9:36
9:36

271111 Воскресенье

Run 7 min @Z1
Sprint uphill 20sec/rest 60sec x10
Run 7 min @ Z1
Low back(((

Rest 4 hours
14/15/16
49/51/55
20/22/22
30 sec amrap burpees @ 95%
rest 30 sec
30 sec amrap burpees @ 95%
rest 60 sec
30 sec amrap burpees @ 95%
rest 90 sec
30 sec amrap DU's
rest 30 sec
30 sec amrap DU's
rest 60 sec
30 sec amrap DU's
rest 90 sec
30 sec amrap sit ups
rest 30 sec
30 sec amrap sit ups
rest 60 sec
30 sec amrap sit ups
rest 90 sec