070113 Понедельник

1. Snatch , 1.1.1 x 5; rest 90 sec

2.  Back Squat 

20 rep max

3.  GOAT TRAINING

 Overhead Strength

OTM x 20

Odd: 6 Push Press

Even:  Row 150 m

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1.  Complex

5 sets for max load of:

3 Power Clean

3 Front Squats

3 Jerks

Each set is 9 reps.  Rest as needed between sets.  Climb to a max effort.

2.  3 RFT;

20 Deads, 80kg

15 HSPU

191212 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

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

141212 Пятница

5 min amrap @85%

5 hang squat snatch 30kg

5 chin ups

5 box jumps 20"

Rest 3 min

5 min amrap @85%

5 ohs 40kg

5 toes to bar

20 double unders

Rest 3 min

5 min amrap @85%

5 squat clean 50kg

5 HSPU kip

Shuttle runs 10m x 5

Rest 8 min

x2 (2 times through all 3 amraps)

121212 Среда

1.  4 sets across to max weight:
PC x3/FS x3/PJ x3
2. 12RFT
12 cals Row
12 Wall Ball

Results:
50/60/70/75
16:39

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

051212 Среда

MAP 5/3

5 min amrap @85%.  

10 OHS 95#

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.         

15 KBS 16kg

15 push ups

30 double unders

Rest 3 min

5 min amrap @85%

15 wall balls

10 toes to bar

10 cals row

Rest 3 min

x2

031212 Понедельник

1.  Snatch PP + 2 OHS

work up to a heavy set

2.  Snatch

3x1 Heavy

3.  "Helen" Rowing

3 RFT:

500 m Row

21 KBS 24kg

12 Pull ups

1. 40/50/60/65/70
2. 40/50/60/65/65
3. 10:38