220812 Среда

A.Back Squat 5x5;
+
Wall ball
25/20/15/10/5
KBS 32kg
5/10/15/20/25

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