111111 Пятница

KB Press
KB PPress
KB PJerk
5/5/5x24

part 2:
4 min AMRAP @ 80%:
7 KBS - 1.5/1 pd
7 burpees
rest 4 min
 
4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min
 
4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min
 
4 min AMRAP @ 80%:
10 step ups with sandbag
7 chin ups
 

091111 Среда

21-18-15-12-9-6-3 Reps of:

Double KB Deadlift 32kg

Push Press 42,5 kg

Box Jump 44sm

Hang SClean 42,5kg

51:08





 

111111 Пятница

A) Warm up

3 Rounds of
10 V-ups
10 Hollow Rocks

B) Strength

Deadlift
5-5-5-3-3-1-1

C) Conditioning

10 Rounds of

Bodyweight bench 90%
Row 250m

First round 10 BW-Bench, Second round 9 and so on.

091111 Среда

A) 150 double unders for time.

B) 15-12-9 reps of
hang squat clean thrusters 40kg
burpee pull ups.

C) 500m max effort row
straight into max rep ring dips

071111 Понедельник

A) Weighted pull ups
1-1-1-1-1

B) Max reps in 2 mins shoulder press 40kg
Rest 1 min
Max reps in 2 mins push press 40kg
Rest 1 min
Max reps in 2 mins push jerk 40kg

C) 10 min AMRAP
7 comp press ups
10 sumo deadlift high pull 40kg
20 mountain climbers

041111 Пятница

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

39:05

021111 Среда

Clean & Jerk practice

"Grace"(light)
40kg
4:40