261012 Пятница

Workout of the Day
A.
Take 20 minutes to build to a heavy Jerk
85kg

B.
On the minute, every minute, for 12 minutes:
4 Push Press 40kg
6 Pull-Ups
8 KBS 24kg
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 8 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)
20 min

241012 Среда

А. OTM x 20
Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 Sit-Ups
Rest 3 minutes

221012 Понедельник

A. Snatch cluster - 1.1.1. x 5; rest 2 min

B. Against a 2-Minute running clock, complete as many rounds and reps as possible of:

5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 sec

x5

Results:
45kg
2+8/2+8/2+3/2+1/2+1

191012 Пятница

1. Work to 1RM Squat Clean

AMRAP 20 Minutes

5 Squat Cleans 70kg

10 Push Ups

15 Pull Ups

1. 95kg - PR
2. 6 rds - 13pull ups

171012 Среда

1. Du practice.
2. Work to 3RM DL
3. 5 rds not for. Time:
10 DL 90kg
Row 350m
10 HSPU

3RM 140kg

151012 Понедельник

1. OTM 5/5/5

5 Squat Snatch 40kg

3 Squat Snatch 45kg

1 Squat Snatch 50 kg each 30 sec

2.30 Reps For Time

Squat Clean/Jerk

50kg

121012 Пятница

Photo by Hillary Froning Photography

New Set Every 4 Minutes (ALL OUT)

10 Rounds

10 Power Cleans 60 kg
10 Burpee to Bar