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