270213 Среда

A. Back squat 5,5,5,3,3; rest 2 min

B1. DB lunges 20 continuous alt'ing steps x4; rest 2 min

B2. Weighted eccentric only chin up clusters @61J1, 1.1.1.1.1x4; rest 10 seconds/rest 2 min 

+

5 rounds  for time:

15 wall balls

15 sit ups

250213 Понедельник

1. Push Pres 5,5,5,5,5.
+

3 rounds

10x Sumo deadlift high pull 32kg

Row 300m 

10x HPower clean  32kg

Row 400m 

10x Pull-ups 

15x Push-ups 

200213 Среда

A. Back Squat: 5,5,3,3,3,2,2
B. Ring Rows AMRAP -1 x 5; rest 90 sec

50/60/70/80/90/92,5/95kg
......

+

21-15-9

KB Swings 32kg

Box Jumps 60sm

Push Ups

Rx'd
14:25

180213 Понедельник

A. Deadlift 3, 3, 3, 3, 3; rest 2:30

+

10 min amrap:

10 KB Snatch 16kg R/L

30 double unders

150213 Пятница

1. Push press 8, 8, 6, 6; rest 2 min

2.  Burner

4 RFT:

15 Sit ups

15 KBS, 24kg

30 Double Unders

3.  3 Giant Sets of:

Max Reps of GHR

Max Reps of Ring Rows

Max Reps of Band Pull Aparts

130213 Среда

1.  "Lynne"

5 rounds of:

max reps of Body weight Bench Press

max reps of  Pull ups

-No rest between movements.  

-Rest 3 mins between rounds.

15/9

10/13

8/6

8/10

6/10

2. Burner

4 rounds:

12 Cals on Rower

6 Box Jumps 70sm

Rest 1 min b/t rounds

110213 Понедельник

A1. 2KB walking lunges 24 continuous alt'ing steps x4; rest 30 seconds

A2. Bent over barbell rows 10-12x4; rest 30 seconds

A3. 20 unbroken back extensions @2012 x4; rest 30 seconds

A4. DB push press 20-24x4; rest 2 min

 

070213 Пятница

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x3

060213 Среда

A. Bench press 10,10,10,10; rest 2 min

B. Bent over rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups x4; rest 1 min

D. WTD sit ups 20 x 4; rest 1 min

70/10;70/8;70/6;70/6
30/6;30/5;30/4;30/3
16kg

040213 Понедельник

A. Deadlift 5, 5, 5, 5, 5; rest 2 min

+

5 rounds for time:

20 KBS 1.5/1 pood

40 double unders