270912 Четверг

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Hold x 30-60 seconds
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 35kg

250912 Вторник

20 min alternating minutes

1st- 4 Thrusters, 30-35kg

2nd- 2 Negative Pull Ups starting w/ chest on bar, slow as possible

5 min rest

10 sets; rest 1 min

3 Kipping Pull Ups

8 Front Rack Walking Lunges w/ 30-35kg

220912 Суббота

A. Power Snatch. High Hang Squat Snatch. OHS, 1.1.1 x 7 sets, 1:30 min - low load
B. 3 Position Power Clean (high hang, above knee, below knee), 3 reps x 7 sets, 1:30 min - low load
C. Max Effort OH Toss, 2 rep every 20 sec for 5 minutes - 9kg
D.Box Jumps, 3 tough rep every 30 sec for 10 minutes

200912 Четверг

A.
Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters