02.09.11 Пятница

Strength
Musle ups practice
1,1,1,1,1,1,1.
WOD
800m Run
50 Squats
40 Push Ups
30 Pull Ups
400m RUn
40 Squats
30 Push Ups
20 Pull Ups
200m Run
30 Squats
20 Push Ups
10 Pull Ups

22:26

31.08.11 Среда

Strength
Weighted Pull Ups
5 x 3
WOD
3 min AMRAP
Kb "stoned" raises alternating sides 32kg
- Rest 2 min -
3 min AMRAP
Farmers Carry 20m
(m=bw, w=75%bw)
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg

31.08.11 Среда

part 1:
A.
20 sec AMRAP hang squat cleans - 42,5kg
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

29.08.11 Понедельник

15,12,9,6,3 rep rounds for time;
Power Snatch - 42,5kg
Burpees

26.08.11 Пятница

Strength
Push Press
7 x 3
WOD
10 Rounds
10 KB Swing 24kg
10 Burpees
10 KB SDLHP 24kg
10 Hand Release Push Up

24.08.11 Среда

A1 Front Squat@ 30x0 2-3x5; rest 10sec
A2 AMRAP Chin ups x5; rest 240 sec
+
3rds for time:
52,5kg hang squat clean unbroken x10
35 anchored sit-ups

A1 80/3;90/3;100/3;105/2x2
A2 21;11;10;7;8

7:58

19.08.11 Пятница

Strength
7 x 3
Power Clean
50;60;70;80;85/3

WOD
3 rounds for time
400m Run
50 Walking Lunges
15 OH Press 42,5kg
15:57

17.08.11 Среда

Strength
3 x 3, 2 x 2, 1 x 1
Power Snatch
50/55x2;60
WOD
TABATA
Air Squats 22;21;21;20;20;20;20;20. (20)
P. Press 42,5kg. 9;4;7;5;5;5;5;5. (5)
Box Jump 54sm 8;8;8;8;8;8;8;8. (8)
Jumping Pull Ups 30;31;25;30;25;28;29;30. (25)
Rest 2 min b/t exercises