311011 Понедельник

Mid-hang clean - 3RM; 90% x 3 x 2
Power snatch - 70% x 3 x 3
Clean deadlift - 5RM
Good morning - 3 x 5
70;62,5/62,5
40/42,5/42,5
90
40/50/50



30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row

281011 Пятница

Overhead squat - 2RM; 90% x 2 x 2
Push press - 90% (of mon.5RM) x 5 x 3
Back squat - 90% (of mon 5RM) x 5 x 3
Bent row - 90% (of mon. 5RM) x 5 x 3
Front/side planks - 2 x max (add wt if more than 1 min hold)
40/5;45/3;50/2;55/2;60/2!!!!!PR;55/2
40/5;45/5;50/5x2
50/10;60/5;75/5x3
60/5x3

261011 Среда

Mid-hang snatch - 3RM; 90% x 3 x 2
Power clean - 70% x 3 x 3
Snatch deadlift - 5RM
Stiff-legged deadlift - 3 x 5
40/40/40/40
60/60/60
60
70/70/70





4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)

241011 Понедельник

Jerk - 4RM; 90% x 4 x 2
Push Press - 5RM; 90% x 5 x 2
Back Squat - 5RM; 90% x 5 x 4
Bent row - 5RM; 90% x 5 x 2
Unanchored sit-ups - 3 x max reps
55/50
45/40
80/72,5
60/55

211011 Пятница

Strength
50 strict Pull Ups in as few sets as possible
9:42
WOD
3 Rounds for time:
15 Squat Cleans 40kg
15 Push Jerks 40kg
800m Run
34:00

191011 Среда

Strength
Bent over DB Row
5 x 8

WOD
AMRAP in 20 min
20 Box Jumps 40sm
15 Push Press 40kg
10 Pull Ups

171011 Понедельник

Strength
OHD Squat
7 x 3
40/42,5/45/47,5/47,5/50/55
WOD
4 timed rounds of:
Row 500m/Run 400m
21 KB Swings
12 Pull Ups
1 min rest/2 min rest

Row 4:40;4:50
Run 4:20;4:32

141011 Пятница

Strength
Push Press
3 x 5, 3 x 3
40/45/50/55/57,5
60-fail 3 attempts

WOD
Tabata Row for Calories 20:10 x 8
6/7/7/7/7/7/7/6 =54 (6)
*rest 1 min
then...
AMRAP 12 min
5 P. Clean 50 kg
10 Toes to Bar
15 Wall Balls 10 kg

4rds+5pc+4t2b=129pts

121011 Среда

"Carse"
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.
55: 02

071011 Пятница

50 Strict Pull ups for time:
7:12

25 burpee
800 m Run

5 rounds
10 thrusters (plate 15kg)
10 OHWL ((plate 15kg)


25 burpee
800m Run

30:58

051011 Среда

Strength
Power Snatch
3 x 3, 2 x 2, 1 x 1
40/42,5/45
47,5/47,5
50

WOD
AMRAP 10min
10 Deadlift 80kg
20m Bear Crawl
1 Rope Climb
5rds

031011 Понедельник

Strength
Shoulder Press
5 x 5
30/35/37,5/40/37,5

WOD
5 min 75% exertion row
2 min plank
5 min 75% exertion run
2 min superman hold
5 min 75% exertion bike
2 min hollow rock