010213 Пятница

1.  4 Rounds of:

Max unbroken tng cleans 70kg

1 min rest between rounds.

2.  Lil' bit bigger"Filthy 50"

50 Box Jumps, 60sm  games standards

50 Jumping Pull ups

50 KBS, 24kg

50 Walking Lunges

50 TTB

50 Push Press, 30kg

50 Back Extensions

50 Wall Balls, 20/14

50 Burpees

50 Double unders

300113 Среда

1.  Clean Ladder

Warm up as needed then begin with 70kg and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups 

20 Front Squats, 60kg

20 Box Jumps, 60sm

280113 Понедельник

1.  Snatch Complex

Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat

1.  2RM

2.  Max reps with 90% of 2RM

3.  3 RFT:

4 Snatches, 50-55kg Power or squat is ok.

12 Pistols - 6/side, alternating

20 TTB

4.  Run

4 x 400m, on the 3 minute

.

250113 Пятница

1. Squat/Power clean  tech work 15-20 min.

+

2.  Cindy

AMRAP 20 of:

5 Pull ups

10 Push ups

15 Squats

230113 Среда

1.  Power Clean

3RM, TnG

2.  21-15-9

Deadlift, 90-95kg

Box Jump, 70sm

3.  3 RFT: 

20 GHDSU

30 Cal Row

60 Double Unders

210113 Понедельник

1.  "Jake the Snake"

15-10-5

C2B Pull-ups

Squat Clean Thruster 45kg

2.  Snatch

OTM 6

3 reps - 50-55kg

3.  Clean and Jerk

OTM 6

3 reps - 60-65kg

4.  Front Squat 

OTM 6

3 reps - 70kg from the ground, no racks

5.  Burner

3 RFT:

8 Wall balls

8 TTB

8 Push Press 40kg

8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

180113 Пятница

1.  Snatch Complex

1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat

3 RM

10RM

3.  4 RFT:

10 Squat Snatch, 40kg

10 TTB

4.  GOAT TRAINING
Handstand Push ups
OTM x 14
5 HSPU - kip.