261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HSPU 15 x 3; rest 3 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ 
9 chin ups

18 BJ 

...etc

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1.  Complex

5 sets for max load of:

3 Power Clean

3 Front Squats

3 Jerks

Each set is 9 reps.  Rest as needed between sets.  Climb to a max effort.

2.  3 RFT;

20 Deads, 80kg

15 HSPU

191212 Среда

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4. For Time:

30 Burpees

50 Thrusters 30kg

500m Row

1. 120kg

100kg

2.

3.70kg

4. 7:39

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

20 min CAP
-8 NPUBP BJ PU

121212 Среда

1.  4 sets across to max weight:
PC x3/FS x3/PJ x3

2.12RFT
12 cals Row
12 Wall Ball

Results:
40/50/60/65
18:50

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

130kg
7:42.2

051212 Среда

MAP 5/3

5 min amrap @85%.  

10 OHS 40kg

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.         

15 KBS 16kg

15 push ups

30 double unders

Rest 3 min

5 min amrap @85%

15 wall balls

10 toes to bar

10 cals row
Rest 3 min

x2

031212 Понедельник

1.  Snatch PP + 2 OHS

work up to a heavy set

2.  Snatch

3x1 Heavy

3.  "Helen" Rowing

3 RFT:

500 m Row

21 KBS 24kg

12 Pull ups