140313 Пятница

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

130313 Среда

1. DL 3,3,3,3,3; rest 2 min
2.1. KB cl&press 5/5 R/L x3 ; rest 90 sec;
2.2 10 NPUBBJ x 3; rest 90 sec.
+
FT:
50 DU
Row 500m
50 DU

110313 Понедельник

A. Back squat 5x5; rest 2 min

B1. Strict chin ups; 4-6 x3; rest 1 min

B2. Assist. Dips ; 6-8 x3; rest 1 min

+

4 rounds for time:

20 unbroken double unders

10 unbroken wall balls

5 chin ups

080313 Пятница

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 NJBP

50 Double unders

060313 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B. Close grip bench press; 2-3x3; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds leg raises

rest 3 min

040313 Понедельник

A1. Barbell reverse lunges 20 continuous alt'ing steps x5; rest 30 seconds

A2. Bent over barbell rows 8-10x5; rest 30 seconds

A3. 20 unbroken tough KBS x5; rest 30 seconds

A4. Strict press 12-15x5; rest 2 min

32kg/50kg/24kg/32kg