A. power snatch - build to a tough double - rest as needed - NOT a 2RM
+
as many rounds in 12 minutes:
7 burpees
20 double unders
7 CTB chin ups
вторник, 6 марта 2012 г.
070312 Среда
STRENGTH
back squat 5X5
100/110/120/130/130
CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
Push ups
box jumps 60sm
T2B
13:40
back squat 5X5
100/110/120/130/130
CONDITIONING
rounds of 21-15-9
kettlebell swing 24kg
Push ups
box jumps 60sm
T2B
13:40
воскресенье, 4 марта 2012 г.
четверг, 1 марта 2012 г.
вторник, 28 февраля 2012 г.
290212 Среда
"Filthy Fifty"
For time:
50 Box Jumps (24"/16")
50 Jumping Pull-ups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knees-to-elbow
50 Push Press (20kg/15kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
50 Double Unders
40:35
For time:
50 Box Jumps (24"/16")
50 Jumping Pull-ups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knees-to-elbow
50 Push Press (20kg/15kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
50 Double Unders
40:35
воскресенье, 26 февраля 2012 г.
270212 Понедельник
7rds for time:
3 L- sit pull ups
5 Handstand Pushups
7 SDHP KB 60kg
9 Box Jumps 70sm
22:04
3 L- sit pull ups
5 Handstand Pushups
7 SDHP KB 60kg
9 Box Jumps 70sm
22:04
четверг, 23 февраля 2012 г.
240212 Пятница
250m Row
Shoulder Mobility
Double Under Ladder
5-10-15-20-25-20-15-10-5
Strength
4 Strict Press / 4 Strict Pull Up
x4 rounds
40/45/50/52,5
Workout of the Day
3 Rounds for Time
10 Push Press,42,5kg
20 Wall Ball,
30 Sit Ups
10:08
Shoulder Mobility
Double Under Ladder
5-10-15-20-25-20-15-10-5
Strength
4 Strict Press / 4 Strict Pull Up
x4 rounds
40/45/50/52,5
Workout of the Day
3 Rounds for Time
10 Push Press,42,5kg
20 Wall Ball,
30 Sit Ups
10:08
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