010812 Среда

A1. Push Press @ 12X1; 3-4 x 5; rest 2 min

A2. Weighted Pronated Chin Ups @ 21X0; 2-3 x 5; rest 2 min

B. Power Clean - EMOM TnG x 3 - moderate x 10 minutes

C. 3  bar muscle ups - EMOM for 10 min


60kg
20kg
60/70kg
EMOM for 10 min 5 C2B pull ups /rx'd 

300712 Понедельник

A. FS build to tough double in 10 min.
+
AMRAP in 6 min
10 FS 50kg
10 PP 50kg
+
Rest 10 min
+
Row 250m x 8; rest 2 min
80kg
5 rds + 5FS

45,8/46,8/48,7/50,6

270712 Пятница

A1. Power Clean - build to a tough double; rest as needed

A2. Close Grip Bench Press - build to a tough double; rest as needed

+

3 rounds for time:

10 DL heavy

10 burpee box jumps - 70sm

250712 Среда

A. Snatch pull practice./Power Snatch practice
+
For time:
21-15-9
Power Snatch 40kg
Burpee no push up Lat. jump.
13:50

230712 Понедельник

A. Build to 1 tough SClean/ 80kg


3 rounds for time

25 x wall balls
20 x burpee Pull-Ups
15 x Deadlifts
10 x Squat Cleans
5 x Jerks
60kg
(-5J/10SC/15DL)

200712 Пятница

"Small Elizabet"
12/9/6
SClean 60kg
Ring dips

10:03

Rest 15 min

15/13/11/9/7
Pull ups
KBS 24kg

6:37

180712 Среда

A. OHS 5x5; rest 3 min; 40/45/50/55
B. Power Snatch practice

+

WOD:
7 RFT of:

5 Power Snatches 35kg
7 Box Jumps 70sm
9 Wall Balls

15:48

130712 Пятница

For time:
Row 1km
20 Power Cleans 60kg
30 Box Jumps 70sm
20 Shoulder To Overhead 60kg
30 Pull Ups
20 Kettlebell Swings 32kg
30 Burpees
20 Back Squats 60kg
30 GHD Sit Ups
Run 1km

090712 Понедельник

A. Back Squat 3,3,3,3,3; rest 3 min
+

"Fog Cutter"
15-12-9-6-3 Reps of:
Power Clean 70kg
Handstand Push Ups
Chest to Bars
200 Meter Run

040712 Среда

STRICT Strength Couplet
3 rep max weighted pullup in 1 minute
-1 min rest-
3 rep max strict shoulder press in 1 min.
X3
+

"Brave Bull"
5 Rounds For Time:
3 Power Cleans
3 Front Squats
3 Jerks
Rest 1 minute between rounds

020712 Понедельник

"DT"
12 DL
9 HPCl
6 PJ

50....60....