281211 Среда

workout:
5 minute row
3×10
passthrough
goodmorning
sit up
then:
8×3 sumo deadlift @75%
50kg
then:
5 rft
10 push press 40kg
10 push up
10 wall ball 10kg


15:39

261211 Понедельник

2 rds
Row 500m
20 KBS 24 kg

Rest 7 min

2 rds
OHWalk 42,5kg
20 Box jumps

Rest 7 min

Bodyweight "Fran"
21-15-9
Burpee
Pull-ups
4:24.32

231211 Пятница

A) 2 min max rep shoulder press 40/20k
Rest 1 min
2 min max rep push press 40/20k
Rest 1 min
2 min max rep push jerk
10/20/19

B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24kg
Wall balls 10kg
7:30

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks
Rx'd

161211 Пятница

A1. Box Squat @ 15″;3,3,3; rest 20 sec
A2. Kipping Pull-ups; 20 reps x 3 sets; rest 2 minutes
+
5X:
40 Double Unders
20 hand-Release Push-ups
10 KBS @ 32kg
rest 3 min b/t sets

141211 Среда

Foam Roll
Hip Capsule Mobility
Bent Leg Floor Calf Mobility
Upper Back Double Lacrosse Ball Mobility
+
5 minute Row @ Z1 (EASY pace)
+
3X:
15 Wall Balls
Row 250m @ 90% effort
rest 3 min b/t sets
+
rest 10 total minutes
+
3X:
10 Burpees
Row 250m @ 90% effort
rest 3 min b/t sets
+
5 minute Row @ Z1 (EASY pace)

121111 Понедельник

3 sets for quality:
10 Goblet Squats @ 53/35lbs
10 Turkish Get-ups (5/side)
10 Hollow Rocks
+
5 rounds for time:
5 Sumo Deadlift Highpulls 40kg
5 Ground to Overhead 40kg
5 Power Snatch 40kg
+
amrap in 12 minutes:
7 Front Squats @ 60 kg
250m Row

091211 Пятница

A. Hang Power Clean + Hang Squat Clean; 1+2 reps x 5 sets; rest 2 min b/t sets
B. Push Press + Push Jerk; 1+2 reps x 5 sets; rest 2 min b/t sets
C1. Clean Pulls @ 115% of 1RM; 1.1.1.1 x 5 sets; rest 20 sec
C2. High Box Jumps w/ step-down; 1.1.1.1 x 5 sets; rest 2 min
(rest 5 sec b/t each box jump)
50
50
80/74

071211 Среда

Prep glutes, hammies, shoulders, and chest
+
A1. Back Squat 5 reps x 5 sets; rest 30 sec 90kg
A2. Sup Pull-ups @ 31X1; 4-6 reps x 5 sets; rest 3 min
+
for time, 21-15-9:
Push Press @ 40kg
Bar-Facing Burpees
9:28