261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HSPU 15 x 3; rest 3 min

+

12 min amrap:

3 chin ups strict 

6 BJ 70 sm

5 chin ups strict

10 BJ

7 chin ups strict

14 BJ 

9 chin ups strict

18 BJ 

...etc

241212 Понедельник

А. BSquat 8,5,3,8,5,3; rest 2 min.
+
AMRAP 10
10 Russian KBS 32kg
30 DU
+
15 V-ups
15 sec rest
15 back ext.
15 sec rest
x4

211212 Пятница

1.  Complex

5 sets for max load of:

3 Power Clean

3 Front Squats

3 Jerks

Each set is 9 reps.  Rest as needed between sets.  Climb to a max effort.

2.  3 RFT;

20 Deads, 80kg

15 HSPU

191212 Среда

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4. For Time:

30 Burpees

50 Thrusters 30kg

500m Row

141212 Пятница

1. Snatch 5 x 1 across
2. FS 2x2 heavy
3. OTM 20
Odd: 5 HSPU
Ecen: Row 200m

121212 Среда

1.  4 sets across to max weight:
PC x3/FS x3/PJ x3

2. 12RFT
12 cals Row
12 Wall Ball

Results:
50/55/60/62,5/65kg
19:46

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

051212 Среда

MAP 5/3

5 min amrap @85%.  

10 OHS 95#

10 burpee box jumps 24″

10 chin up

Rest 3 min

5 min amrap @85%.         

15 KBS 16kg

15 push ups

30 double unders

Rest 3 min

5 min amrap @85%

15 wall balls

10 toes to bar

10 cals row

Rest 3 min

x2

031212 Понедельник

1.  Snatch PP + 2 OHS

work up to a heavy set

2.  Snatch

3x1 Heavy

3.  "Helen" Rowing

3 RFT:

500 m Row

21 KBS 24kg

12 Pull ups

1. 40/45/50
2.40/45/50
3.11:47

281112 Среда

AMRAP in 10 min @ 80%
4 FSquat 45 kg
8 pull ups
12 Wlumges

Rest 10 min

AMRAP in 10 min @ 85%
4 PPress 45kg
8 Burpee on the plate
12 T2B

Rest 10 min

AMRAP in 10 min @ 90%
4 Thrusters 45kg
8 Burpee on the plate
12 DU

261112 Понедельник

A. Front Squat

5 x 40%

5 x 50%

5 x 60%

3 x 80%

2 x 90%

1+ x 100%

B. OTM 20
EM 10 thrusters 45kg
OM 10 Burpees on the plate

231112 Пятница

for time:

50 COVP chin ups

50  thrusters - 40kg

50 Row cals

50 m bear crawl

50 walking lunges

50 COVP chin ups

211112 Среда

A. Take 12 min to build to a max thruster from the floor

B. OTM 10

3Positin PSnatch 40kg+

C. 50 HSPU for time.

191112 Понедельник

A1. DL @ 22X1; 3-4 x 5; rest 2 min

A2. dips @ 21X1; 3-4 x 5; rest 2 min

B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs

B2. db back ext's @ 2022; 8-10 x 3; rest 1 min

C. FLR on rings - accumulate 4 min

+

AMRAP DU's in 1 min

REST 4 min

AMRAP DU's in 2 min

REST 3 min

AMRAP DU's in 3 min

161112 Пятница

1. Build to tough double Push Jerk 10 min. 70-75kg

2. Build to tough double SClean in 10 min.  75-80kg

+

50 T2B

15 Push Jerk 60kg

50 Burpees

15  C2B pull ups

50 Box Jumps 60sm

15 Squat Clean 60kg

141112 Среда

Выполнение комплекса он-Лайн игр.
Размяться на гирях 16,24,32 соответственно. До пота!!!! Голеностопы и икроножные, ягод. И задняя пов-ть бедра!!!
При выполнении программы:
1. Контроль дыхания. Не допускать запыха!!
2. Не допускать закисления предплечья. Ставить гирю на пол, считать до 5 и продолжать.
3. На прыжках через штангу - ВЫКЛАДЫВАТЬСЯ ПОЛНОСТЬЮ!!!!! Лучше сэкономить силы на рывке гири!!!

Удачи!!!!

121112 Понедельник

5 min amrap @80%

Row 10 cals

10 KBS 24/16kg

20 lateral jumps over barbell

Rest 2 min

5 min amrap @85%

10x10  shuttle run ( дотронуться до пола!!! На старте и финише)

16 walking lunges

16 KB snatch 24 kg. (8/h)

Rest 4 min

5 min @ 90%:

10 KBS  24kg

10 burpee lateral jumps over barbell

10 kb snatch 24kg (5/h)

Rest 10 min

x2 rounds.

Перед началом отработать технику рывка гири.

091112 Пятница

1. Build to a tough PClean in 10 min. 

+

21,15,9 rep rounds for time:

Power Clean - 60kg

Ring push ups

+

12 v-ups/rest 15 sec x 10

071112 Среда

5 sets:

5 Front Squat tough

15 unbroken COVP chin ups

rest 4 min - add weight per set for FS

+

Row

25 sec @ max effort

rest 3 min x 5

021112 Пятница

1. Build to tough double Push Jerk 10 min.

2. Build to tough double SClean in 10 min.

+

50 GHD Situps

15 Push Jerk 60kg

50 Burpees

15  Bar Muscle ups

50 Box Jumps 70sm

15 Squat Clean 60kg

311012 Среда

1. OTM 10

1 SClean 80/85kg
1-7/8-85/9-f/10-85

2. OTM 10

5 HSPU 
1-6/7-10 8 push ups

+

4 Rounds

7 Front Squats 60kg

7 SDLHP 

7 Burpee

291012 Понедельник

1. In 6 mins

AMRAP of  1-4 Unbroken Hang Squat Snatch Ladders

2. In 10 mins

Build to a Tough 5 rep TNG Deadlift 
+

200 m  Run
30  KB swing 24kg
20 Pushup
10 Box Jump 60sm

 400m Run
10 KB swing 24kg
30 Pushup
20 Box Jump 60sm

600m Run
20 KB swing 25kg
10 Pushup
30 Box Jump 60sm
Results:
1. 33reps (40kg)
2. 60/70/80/90/100/105x3x5
3. 19:28

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 Ketellbell  Swings 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.)
15 min. ( less 2 rounds - ripped hand)

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 

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

A. 50/55kg
B. 2/1+3/1+2/1+2/1+2

191012 Пятница

A1. Front Squat @ 30X0; 4-5 x 4; rest 20 sec

A2. COVP Chin Ups - 15 unbroken x 4; rest 3 min

B1. BB Walking Lunges - 10 tough steps; rest 10 sec

B2. 15 KBS - 1.5 pd; rest 2 min x 3
C1. WTD sit ups 15 x 3; 20kg
C2. WTD back ext. 10-12 x 3; 20kg

Results:
A1. 70/75/75/75
A2. Rx'd
B1. 35/40/40
B2. Rx'd 

171012 Среда

1. Low Box  Squats 3 x 10
2. OTM 7
Snatch 3 reps 40kg +
3. OTM 7
C&J  3 reps 50 +
4. 21-15-9
DL 80(90)kg
GHDSU
Wall balls

151012 Понедельник

A1. standing press @ 10x1; 10,8,6,4;rest 2 min;

A2. pronated medium grip chin ups @ 21X0; ( amrap-1)rest 2 min; x 4.

+

 3 RFT:

Row 500m

15 Air Squats

15 Box Jumps, 60sm/ games standards.

15 Air Squats

Results
A1. 30/35/40/45
A2. 7/7/7/7/5
12:30

101012 Среда

15.

• Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
• Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
• Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
• Snatch High-Pull - 75% (of snatch) x 3 x 3

081012 Понедельник

14.

Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3 Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3 Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3 Snatch High-Pull - 75% (of snatch) x 5 x 3 5 (2-4-6 rep) ladders (60 total reps): Chin-up Dips

051012 Пятница

1.  Box  Squats

10 sets x 2 reps (80kg) OTM 

2. OHS

3x10

3. PSnatch 

OTM 7 x 1

50-55-60 kg

4. Jerk

OTM 7 x 1

5. AMRAP 8

8 Front Rack Reverse Lunges (4/side) 50kg  - From the ground, no racks.  Back knee kisses the ground

16 Dead Lifts 60kg

24 Leg Lifts - Lie on your back with legs extended, 2,5sm off the ground.  Lift your legs to perpendicular.

32 Double Unders

031012 Среда

1.Bench Press

Work up to a 1RM 

2.  Overhead Press

1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.

1 x Max Reps - You choose the weight for both sets.

3.  Superset

Strict Bent Over Barbell Row, 3x8 - double overhand, no torso movement.

Band Pull aparts, 3x10-12

4.  8 RFT

1 Legless Rope climb

12 Hand Release Push ups

011012 Понедельник

A. DL 10x3; rest 2 min
B. WTD pull ups @ 21x0 ; 3-4 ; rest 90 sec
C. PSnatch TnGo 5 reps x 7 min OTM .
D. Side bridge 30 sec. x 3/ side , no rest b/t sides.

280912 Пятница

10.

• 
  
• Back Squat - 85% x 3 x 8
• Snatch - 75% x 3 x 3, 80% x 2 x 2
• Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2
• 
  
• Results:
• 105/105/105/105/107,5/107,5/107,5/110
• 45/50/55/60x1
• 55/60/65/70/75

260912 Среда

9.

Power Snatch - 65% x 3 x 2, 70% x 3 x 2 Power Clean - 65% x 3 x 2, 70% x 3 x 2 Power Jerk - 65% x 3 x 2, 70% x 3 x 2 Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3 4 sets; no rest: 10 1-arm KB push press/side 200 rope jumps (or 2 min max)

40/45/50/55
55/50/65/70
50/55/60/65/70

240912 Понедельник

• 8.
• 
  
• Back Squat - 80% x 5 x 5
• Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
• Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
• SLDL - 65% (of back squat) x 5 x 3

210912 Пятница

7.

Jerk behind the neck - 75% x 3 x 5 Push Press - 75% x 5 x 2, 80% x 5 x 2 Jerk Dip Squat - 85% (of jerk) x 5 x 3 4 sets; no rest: 10 pull-ups 15 KB swings

190912 Среда

6.

• Back Squat - 70% x 10 x 3. 
• Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
• Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
• Strength and conditioning 
  21-15-9 reps for time of:
  Power Cleans, 50kg
  Pull-ups
  
  

170912 Понедельник

5.

• Back Squat - 80% x 3 x 8
• Snatch - 70% x 3 x 2, 75% x 2 x 3
• Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
• Snatch High-Pull - 70% (of snatch) x 3 x 3

140912 Пятница

4. Power Snatch - 65% x 3 x 4 Power Clean - 65% x 3 x 4 Power Jerk - 65% x 3 x 4 Snatch High-Pull - 70% x 5 x 3 3 sets; no rest: 600 m row 15 DB push press

120912 Среда

3.

• Back Squat - 75% x 5 x 5
• Hang Clean (mid-thigh) - 65% x 3 x 5
• Halting Clean Deadlift - 80% (of clean) x 3 x 3
• SLDL - 60% (of back squat) x 5 x 3
• 
  

100912 Понедельник

2. Jerk behind the neck - 70% x 3 x 5 Push Press - 75% x 5 x 4 Jerk dip squat - 80% (of jerk) x 5 x 3 3 sets; no rest: 2 min jump rope 15 pull-ups

070912 Пятница

 Leg Strength Block 1 
1.

• Back Squat - 65% x 10 x 3
• Hang snatch (mid-thigh) - 65% x 3 x 5
• Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
• Overhead Squat - 65% x 3 x 5

050912 Среда

A1. Push Press @ 12X1; 4-5 x 6; rest 30 sec

A2. AMRAP strict unweighted throat to bar Chin Ups @ 1111; amrap x 6; rest 3 min

B. Overhead Walking Lunges with implement - 20 steps; rest 1 min x 5

C. For time: 5 unbroken 1-4 HSPU ladders .

A1 60/60/60/62,5/62,5/60
A2 11/7/8/8/8/7
Not done

030912 Прнедельник

3 sets
8 Front Squat 60kg
Bike 2 min
Rest 2 min

Rest 5 min

3 sets
8 Push Jerk 60kg
Row 2 min

Rest 5 min
3 sets
20 sit ups
20 back ext.
30 sec FLR

030912 Понедельник

1.   Bench Work up to a 1RM

2.  Overhead Press
1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.

3.  Superset
Strict Bent Over Barbell 3x8
Band Pull aparts, 3x10-12

4.  8 RFT
1 pole climbe
12 Hand Release

270812 Понедельник

A. Back Squat @ 30X0; 4-5 x 5; rest 3 min

B. Power Clean - 3 every 45 sec 14 sets

C1. Push Press @ 12X2; 3-4 x 4; rest 90 sec

C2. AMRAP COVP chin ups; rest 90 sec x 4

 

220812 Среда

A.OHS 5x5; 50kg
+
Wall ball
25/20/15/10/5
KBS 32kg
5/10/15/20/25

13:14

080812 Среда

A: OMEM for 12 mins:
5 PSnatch 40kg
B: 5 RFT:
5 Overhead Squats 40kg

10 Hand Release Press Ups
15 Knees to Elbows

20 cals Row

060812 Понедельник

А. Establish Deadlift 3 Rep Max.
B.Pause Box Squats @ 31x1 (25sm box)

+
"Annie"
50-40-30-20-10
Double Unders
Abmat Sit Ups

A. 110kg x 3reps

B. 50/60/70

C. 9:46

030812 Пятница

A. Establish 1 RM Bench Press;

B. PPress 15-20 reps to fail.(1 set)

C. Chin ups @51x0 5reps x 5sets; rest 1 min.

+

For time:

400m. run

21 KBS 24kg

21 burpees

400m. run

15 KBS 

15 Burpees

400m. run

9 KBS

9 burpees