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