051012 Пятница

A. Establish 1RM thruster

+

21-15-9

KB swing 24kg

Burpee

Rest 10 min

9-15- 21

thruster 42,5 kg

NPUBBJ

031012 Среда

A. PSnath x1/HSSnatch x1/OHS x 3; x 4 sets; rest 3 min

AMRAP 15 Minutes

5 HSPU

7 Squat Snatch 42,5 kg

9 Box Jumps 60 sm

011012 Понедельник

Workout of the Day
A.
Complete as many reps as possible in 4 minutes of:
1 Clean
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
70kg

Rest exactly 8 minutes, and then:
Repeat  A with 50 kg.

Rest exactly 8 minutes, and then:

C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
10 Kettlebell Swings 32kg
50 Double-Unders

A. 6rds. + 1 PCl 
B. 6 rds + 7 PCl + 1 c2b pull up
C. 3 rds

260912 Среда

Workout of the Day
A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps

Build the load over the course of the 10 sets. Start light, last 2-3 sets should be heavy for the triple. All snatches must be received above parallel.

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top)
Rest 90 seconds
Decline bench Sit-Ups x 15-20 reps
Rest 90 seconds

240912 Понедельник

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
Row 500 m and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

210912 Пятница

 

for time:

42 DB snatch - 26kg

21 HSPU

84 squats

30 DB snatch - 28kg

15 HSPU

56 squats

18 DB snatch - 30kg

9 HSPU

28 squats

190912 Среда

A. Snatch Balance - build to an easy double fast

B. OHS @ 3211; 2-3 @ 90% effort x 5; rest 2 min

C. Squat Snatch x 3 - TnG - EMOM for 15 min - 60% of 1RM Snatch

 +

5RFT

10 chin ups

10 burpees

A. 45kg
B. 50/55/60kg
C. 40/45/50 x5
6:19

190913 Среда

A. Snatch Balance - build to an easy double fast

B. OHS @ 3211; 2-3 @ 90% effort x 5; rest 2 min

C. Squat Snatch x 3 - TnG - EMOM for 15 min - 60% of 1RM Snatch

 +

5 RFT

10 chin ups

10 burpees

170912 Понедельник

for time:

50 HSPU

50 L Pull Ups

50 box jumps - 70sm

50 ghd sit ups

50 burpees

 

140912 Пятница

within 20 min build to a tough in the complex:

3 clean grip DL

3 power clean

3 hang squat clean

3 push press 

3 thruster

+

As many rounds/reps in 20 min:

amrap chin ups strict unweighted

amrap dips strict unweighted

amrap unbroken double unders

30 walking lunges

 

120912 Среда

1-5 burpee ladder x6
+
1-5 chin-up ladder x5
+
1-5 HSPU ladder x4
+
Row 250m @100% х3 ;  rest 3 min
+
30 K2E
Hold plank 90sec
x2

100912 Понедельник

A: 15 min of Handstand skill development, choose one of the following:
Handstand Press Ups
Kipping HSPU
Handstand Walks

B: 10 rounds for time:
25 Double Unders
15 Wall Balls
10 Press Ups with Hand Release

050912 Среда

A1. Push Press @ 12X1; 4-5 x 6; rest 30 sec

A2. AMRAP strict unweighted throat to bar Chin Ups @ 1111; amrap x 6; rest 3 min

B. Overhead Walking Lunges with implement - 20 steps; rest 1 min x 5

C. amrap unbroken 1-4 HSPU ladders in 6 min

030912 Понедельник

5RFT
20 HR Push ups
20 KBS 24kg
10:28

10 min rest

5RFT
20 Pull ups/ ring rows
20 Goblet Squats Kb 24kg

Rest 10 min
3 sets
20 sit ups
20 back ext.
60 sec FLR on the floor
Rest 30 sec