02.09.11 Пятница

Strength
Muscle up practice
Сделал!!!!!!!!!!!!!!!
WOD
800m Run
50 Squats
40 Push Ups
30 Pull Ups
400m RUn
40 Squats
30 Push Ups
20 Pull Ups
200m Run
30 Squats
20 Push Ups
10 Pull Ups

26:51

31.08.11 Среда

Strength
Weighted Pull Ups
5 x 3
WOD
3 min AMRAP
Kb "stoned" raises alternating sides 32kg
- Rest 2 min -
3 min AMRAP
Farmers Carry 20m
(m=bw, w=75%bw)
- rest 2 min -
3 min AMRAP
KB Snatch
Alternating Arms
24kg

31.08.11 Среда

Strength
5 x 3
Deadlift
WOD
21 - 15 - 9
Ring Dip
SDHLP 35kg
Wall Ball

29.08.11 Понедельник

Strength
Push Press
7 x 3
WOD
10 Rounds
10 KB Swing 24 kg
10 Burpees
10 KB SDLHP 24kg
10 Hand Release Push Up

26.08.11 Пятница

15,12,9,6,3 rep rounds for time;
Power Snatch - 35kg
Burpees

24.08.11 Среда

24.08.11 Среда
part 1:
A.
20 sec AMRAP hang squat cleans - 42,5kg
40 sec rest
20 sec AMRAP GHD sit ups

40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 5 min

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

5/6;7/9;7/10;7/10;
Rx'd x 3;

26;20;14;12;24;19;14;20;33;31.

29.08.11 Понедельник

15,12,9,6,3 rep rounds for time;
Power Snatch - 35kg
Burpees

22.08.11 Понедельник

A1 Front Squat@ 30x0 2-3x5; rest 10sec
A2 AMRAP Chin ups x5; rest 240 sec
3 rds for time:
42,5kg hang squat clean unbroken x10
35 anchored sit ups
A1 70/3; 75/3; 80/2;75/2;75/2
A2 35;20;15;15;15
+
6:46

19.08.11 Пятница

Strength
7 x 3
Power Clean
40,50x2;55x2;60;65/2 3 failed

WOD
3 Rounds for time:
400m Run
50 Walking Lunges
15 OH Press 30kg
16:51

17.08.11 Среда

Strength
3 x 3, 2 x 2, 1 x 1
Power Snatch
40/45/50x1/55x1

WOD
TABATA
Air Squats 18;16;18;18;18;16;16;16. (16)
P. Press 42,5kg 8;3;3;3;4;4;3;2. (2)
Box Jump 54sm 8;8;7;6;6;7;6;8.(6)
Jumping Pull Ups 18;17;18;18;18;18;19;24. (17)