300312 Пятница

Front Squat
5,5,5,5,5

For time:

21/18/15/12/9/6/3
Wall ball
DU
Row (cals)

160312 Пятница

For total reps:
Run 400m
Rest 90sec
KB swings 24kg/90sec
Run 400m
Rest 90sec
Box jumps(step down)60sm/90sec
Run 400m
Rest 90sec
Wall Ball 10kg/90sec
Run 400m
Rest 90sec
Sit ups/90sec
Run 400m
Rest 90sec
Push press 40kg/90sec
32/27/34/42/35=170

070312 Среда

STRENGTH
back squat 5X5
80/80/80/80/90

CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
push ups
box jumps 60sm
sit ups
11:35

050312 Понедельник

DB Press
5,5,3,3,3.


for time:
15 hang squat clean thruster -1 pd KB per hand
10 2 KB BOR
12 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
9 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
6 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR
3 hang squat clean thruster - 1 pd KB per hand
10 2 KB BOR

020312 Пятница

Strength
DL
5,5,3,3,3

For time:
800 m Run
5 rounds of
5 DL
6 2 KB Press
7 Db SClean thrusters
8 Pull ups
800 m Run