200812 Понедельник

A. Box Squat 2x10; rest 45sec;
B. Chin ups @31x1 5x5; rest 60sec;
+
For time:
Wall ball
25-20-15-10-5
KBS
5-10-15-20-25

170712 Пятница

A. CGBP 1RM

B. 80% of  A.  AMRAP for 8 min.

For time:

Row 1K

25 double unders

Row 750 m

50 double unders

Row 500 m

75 double unders

Row 250 m

100 double unders

95kg

30 reps

22:10

 

130812 Понедельник

12 min to build to:

2 rep of tough Front Squat

**Focus on quality squat

+

Run 1200 meters 

10 squat cleans 70kg

Run 800 meters 

20 squat cleans 60kg

Run 400 Meters 

30 Squat cleans 50kg

080812 Среда

A: OMEM for 12 mins:
5 PSnatch 50kg
B: 5 RFT:
5 Overhead Squats 50kg

10 Hand Release Clap Press Ups
15 Knees to Elbows

20 cals Row

060812 Понедельник

А. Establish Deadlift 3 Rep Max. 
B.Pause Box Squats @ 31x1 (25sm box)

+
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

A. 150kg

B. 100kg

C. 9:45

010812 Среда

A1. Push Press @ 12X1; 3-4 x 5; rest 2 min

A2. Weighted Pronated Chin Ups @ 21X0; 2-3 x 5; rest 2 min

B. Power Clean - EMOM TnG x 3 - moderate x 10 minutes

C. 3  bar muscle  ups - EMOM for 10 min

 

270712 Пятница

A1. Power Clean - build to a tough double; rest as needed

A2. Close Grip Bench Press - build to a tough double; rest as needed

+

3 rounds for time:

10 DL heavy

10 burpee box jumps - 70sm