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