261211 Понедельник

A)Press 3x5;PPress 3x3;PJerk 2x2


B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Wall balls 9/4 kg

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks

281111 Понедельник

PPress
5,5,5,5,5
50x5

For time:
Strict chin- ups
Ladder 4-1 x 4
Ring pus- ups
Ladder 2-8 x 4
KBS
Ladder [10-8-6-4] x 4

251111 Пятница

BS 80kg x 5/5
Bb lunge 35kg x 8 e/l
20 sit- ups/ 45 sec plank x 4

231111 Среда

A1. Paused Standing Press @ 12X2; 4-6 x 4; rest 90 sec 35/35/35/35/35
A2. Clean Grip Dead Lift @ 3211; 3-5 x 4; rest 90 sec 70/70/70/70/70
B. Depth Push Ups - elevate hands - 20/set x 3; rest 1 min only b/t sets
(fraction as needed)
C. GHD Sit Ups - 20 x 4; rest 90 sec
 

211111 Понедельник

Strength

Back Squat  3-3-3-3-3
70/70/70/70/70

Conditioning

5 rounds for time:
10 KB snatch 5 reps per arm 16kg
10 ring push ups
10 hollow rocks
10 box jumps 44sm
18:21

181111 Пятница

 
Lunge with something heavy on your shoulder/back for 20 steps
(focus on pushing through the heel and remianing tall)
rest as needed
AMRAP Wide Grip Strict Chin Ups
rest as needed
15 T2B- focus on abs, not hips
rest as needed - 5 sets
+
KB Snatch practice

161111 Среда

5 sets/ rest 90 sec b/t sets
6 Burpees (jump to touch an object 1 fist above an out reached hand)
8 Front Squats (35kg/25kg)
12 Kettlebell Swings (24kg/16kg)
Rest 3 min
Row for 6 mins for max calories
5 sets/ rest 90 sec b/t sets
6 Press Ups
8 Sumo Deadlift High Pulls (35kg/25kg)
12 Box Jumps (20″)

211011 Пятница

Strength
50 Pull Ups in as few sets as possible

WOD
4 Rounds
15 Squat Cleans 32kg
15 Push Jerks 32kg
800m Run

191011 Среда

Strength
3 rounds
Clean, 3RM
Dips, Max Reps

MetCon
21, 15, 9 reps for time of:
Kettlebell Swings, 24kg
Push-ups
Box jumps

171011 Плнедельник

Strength
OHD Squat
7 x 3

WOD
4 timed rounds of:
Row 500m
21 KB Swings
12 Pull Ups
3 min rest

101011 Понедельник

21-18-15-12
MB Squat Clean
DU
DL 60kg
Box jumps 40sm

Rest 90 sec b/t sets
10:15, 9:25, 7:45, 7:15

071011 Пятница

25 burpee
800 m Run

5 rounds
10 thrusters (plate 15kg)
10 OHWL ((plate 15kg)


25 burpee
800m Run

041011 Среда

На время:
25 ФП 42,5кг
50 Подрыв гантелей с виса в сед 12кг.
75 кал Гребля
100 подъемов на пресс с мячом 5 кг

031011 Понедельник

А.Становая тяга(ТХ)@3211;4-6х4;отдых 3 мин.
Б.Жим гантели стоя, одной рукой @31х1 5-8х3;отдых 1 мин. м/у руками.
В."Русские махи" гирей 21х3; отдых 1 мин.
Г. Макс.возм. Кол-во повторений(МВКП) "двойные" за 30 сек; отдых 30сек х 5

210911 Среда

Навык:
Жим Ш. Из- за головы, с уходом в рывковый сед.
20/25/27,5(много)

Становая тяга.
7 x 3
50/60/70/70/80/80
Программа дня:
6 раундов не время:
6 отжиманмй
6 запрыгиваний на тумбу 54см
6 подтягиваний
6 фронтальных приседаний (ФП)гиря 24кг
6 подъемов ног к перекладине
17:25

190911 Понедельник

Сила:
Присед со шт. На спине на тумбу(6)
30/5;40/5;50/3;60/3x2/70/3x2

Программа дня:
На время:
5 раундов:
Гребля 350м
30 двойных прыжков(дп)

14:05

160911 Пятница

Strength
Snatch Balance
5 x 5

WOD
3 Rounds
400m Run
30 Squats
20 Box Jumps
10 Push Ups

140911 Среда

Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1

WOD
21 - 15 - 9
Pull Ups
Push Press 42,5kg
Double Unders

120911 Понедельник

Skill
Hang Power Snatch
MB Clean

Strength
OHS
5x5

WOD
15 min AMRAP
5 Hang Power Snatch 30kg
7 Pull ups
9 MB Cleans
11 Hand Release Push Ups

07.09.11 Среда

Strength
Barbell Bent over row
5 x 5
42,5kg
WOD
3 Rounds
20 Med. Ball Slams 10kg
20 KB Snatch 16kg
THEN....
2km Row for time
Not done.вирус

05.09.11 Понедельник

Strength
Box Squat
7 x 3
80kg/60 sec rest
WOD
3 Rounds
Row 500m
20 Weelbarrow Walk
20 Push ups

17:06

02.09.11 Пятница

Strength
Deadlift
5x3
70;70;70;80;80
WOD
400m Run
50 Squats
20 Push Ups
15 pull ups
400m RUn
40 Squats
20 push ups
15 pull ups

18:20

Самочувствие не фонтан((( аллергия. Но боролся до конца. Победа)))))

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
75% BW
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg

29.08.11 Понедельник

A. Press/Push Press/Push Jerk - 1.1.1. x 3; rest 180 sec
B1. KBS heavy x 15 reps x 3; rest 90 sec 24kg
B2. Ring push ups (feet on the box) @ 21X1; amrap x 3; rest 90 sec<
C1. GHD Raises @ 2020; 12 x 3; rest 60 sec
C2. Toes to Bar - 12 reps x 3; rest 60 sec

26.08.11 Пятница

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec;
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec;
Full depth, come up to parallel, back to full depth, then up
B1. Pull ups; amrap x 3; rest 75 sect
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec

24.08.11 Среда

A1 Bench press@50x1; 6-8x4; r.90sec
A2 Snatch Grip DL@41x1; 5-7x4; r.90sec
B1 Push ups@4010 6-8x3; r.75sec
B2 GHR@2020 10-15; r.75sec
C1 Db Ext.Rot.@3010; 8-10/arm;r.60sec
C2 T2B 6-8x3; r.60sec


A1. 55;60;65/8;70/7
A2. 50;55;57;60/7
B1 8x3
B2 rx'd
C1 6kg/10x3
C2 8x3

22.08.11 Понедельник

A. Power Clean/Press/Push Press/Push Jerk - 1.1.1 x 3; rest 180 sec
B1. KBS heavy x 15 reps x 3; rest 90 sec
B2. Ring push ups (feet on the box) @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 12 x 3; rest 60 sec
C2. anchored sit ups 35reps x 3; rest 60 sec
A.40/42,5/47,5

B1 24kg rx'd
B2 8;7;6. Right shoulder pain.
C1 rx'd
C2 rx'd

19.08.11 Пятница

A1 mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
A2 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
B1 Pull ups; amrap x 3; rest 75 sec<
B2 db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return<
C1 powell raises @ 3010; 8-10/arm x 3; rest 60sec
C2 anchored sit ups; 35 reps x 3; rest 60 sec

A1 5;2+3 Kip.;4;2+2kip
A2 50/6;r.2min.;6;52,5kg/6;52,5kg/6
B1 12;10;10
B2 9kg/8x3
C1 6kg/8x3
C2 rx'd

17.08.11 Среда

G2
A1 Bench press@50x1; 6-8x4; r.90sec
A2 Snatch Grip DL@41x1; 5-7x4; r.90sec
B1 Dips@4010 6-8x3; r.75sec
B2 GHR@2020 10-15; r.75sec
C1 Db Ext.Rot.@3010; 8-10/arm;r.60sec
C2 T2B 6-8x3; r.60sec

A1 55/8;55/8;60/6;60/8
A2 50/5+2;50/7;50/7;50/7
B1 4;6;3+2.
B2 10x3
C1 5kg/10x3
C2 10x2;5