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″)