260612 Вторник

A.Power Snatch 5,5,5,5,5

B.Press 5-3-1-5-3-1-5. Make last 1rep your best, then come back for a very hard set of 5. Other sets are build up to that; rest as needed



3 Rounds For Reps
:45 Calories Row
:15 Rest
:45 Swings (russian)16kg
:15 Rest
:45 Du
:15 Rest

10/25/15
8/25/15
9/26/12

230612 Суббота

5 min @ 70%:
row 10 strokes
7 knees to elbows
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 25kg
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
7 KBS


5rds
4rds
6rds
5rds
HSPU PRACTICE

210612 Четверг

A.BS @30x1 4-6x4; rest 2 min
B.HSClean 3,3,3
40/45/50/55/60x4
30/35/40
+
For time:
3 rounds
60m shuttle runs (10m run and back)
5 burpee box jump 44sm
10 KBS 16 kg

7:11

190612 Вторник

160612 Суббота

AMR in 10 minutes  @80%:
5 Power Cleans @ 30kg
5 Push-ups
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Deadlifts @ 60kg
5 Push Press @ 35kg
10 sit ups
10 Double Unders

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Power Snatch @ 25kg
5 bar facing burpee
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 KB Snatches e/h 12kg
5 Burpee Box Jumps @ 44sm
200m Run

140612 Четверг

A1. Press 10,10,10,10; rest 60sec
A2. Assiss.kip.pull ups 12-10; 60sec
+
For time:
21-15-9

FS 30kg
Russian KBS 24kg
Box jumps 44sm

A1 20/22,5/25/27,5
A2 rx'd

12:56

120612 Вторник

A. SClean practice.
B1.FS @30x0 6-8x4;rest 90sec.
B2 Bb BOR @2011 6-8; rest 90sec.
+
3 rds for time:
5 kb snatch e/h
5 OHS e/h
10 KBS

A.
42,5kg x1
B1/2:35/30;37,5/30;40/30
6:09

090612 Суббота

OHS 5,5,5,5,5,5
20/22,5/25/30/35/40

070612 Четверг

A. Pull ups - negatives @20x1 5x5;
+
4 rds.
2 wall walk
4 medicine ball clean
6 KBS 16kg

Rest 2 min b/t sets

050612 Вторник

8 rounds:
5 thrusters
10 du

Rest 2 min b/t sets

20/20/22,5/22,5/25/25/30/30kg

020612 Суббота

Practice:
Hang Power Snatch
10 sets
5 HPSn
10 DU (unbroken )
Increase weight per set

Finished 2 sets with 25kg!

"breathing ladder"
1-15
KBS 16 kg
rx'd )))

310412 Четверг

7sets

10 Dl 40kg
10 du
+
5rds
10 push ups
20 w.lunges
15 GHD raises