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