110113 Пятница

"Victoria"

5 RFT:

10 Thrusters, 40kg

14 BJ, 60sm

12 SDHP, 40kg

12 Burpees

27 KBS, 24kg

090113 Среда

1.  Clean and Jerk

1 RM

2.  Front Squat 

5x2, OTM

3.  GOAT TRAINING

  C2B Pull ups

OTM x 20

Odd:  4 Squat Cleans (climb to a max)

Even:  6-8 C2B

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