081012 Понедельник

Нияз:

A. Squat Clean - 2,2,2,2,2  rest 4 min

B1. OHS -  5 reps ; rest 10 sec

B2. 12 chin ups; rest 3 min x 4

C. TGU - 30 NOT for time - 24kg.

051012 Пятница

50 TGU - NOT for time - moderate load to ensure it keeps you focused

(work on proper execution! - piece by piece!) 16 kg

+

for time:

150 RJ

10 burpees

120 RJ

10 burpees

100 RJ

10 burpees

80 RJ

10 burpees

60 RJ

10 burpees

041012 Четверг

Нияз:
A. BSquat @30X1 ; 10,8,6,4 ; rest 2:30.
B. WTD chin ups @ 21X0 3-4 x 4; rest 1:30.
C. Hollow rocks 20 x 5 ; rest 30 sec.

031012 Среда

Олег:
A. BSquat @30X1 ; 10,8,6,4 ; rest 2:30.
B. WTD chin ups @ 21X0 3-4 x 4; rest 1:30.
C. Hollow rocks 20 x 5 ; rest 30 sec.

021012 Вторник

Нияз:

 

A. standing press @ 12X2; 10,8,6,4; rest 2:30

B. db walking lunges - 20 continuous steps; rest 90 sec x 4

C. side bridges - 30 sec/side x 3/side; no rest b/t sides

011012 Понедельник

С ДНЕМ РОЖДЕНЬЯ!!!!

 Олег: 

A. standing press @ 12X2; 10,8,6,4; rest 2:30

B. db walking lunges - 20 continuous steps; rest 90 sec x 4

C. side bridges - 30 sec/side x 3/side; no rest b/t sides

290912 Суббота

Нияз:

Олег: 

A1. Power Clean - 3,3,3,3,3,3,3; rest 2 min

A2. Close Grip Bench Press - 3,3,3,3,3,3,3; rest 2 min

+

4 sets :

MB sit up+ stand up x 20

Rest 30 sec

Back ext x 20

Rest 30 sec

100 rope jump singles

Rest 30 sec

 

280912 Пятница

Олег: 

A1. Power Clean - 3,3,3,3,3,3,3; rest 2 min

A2. Close Grip Bench Press - 3,3,3,3,3,3,3; rest 2 min

+

4 sets :

MB sit up+ stand up x 20

Rest 30 sec

Back ext x 20

Rest 30 sec

100 rope jump singles

Rest 30 sec

 

270912 Четверг

Нияз:

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

260912 Среда

Олег:

 

for time:

50 wall balls 

Run 400 m

35 wall balls 

Run 800 m

20 wall balls 

Run 1200 m

 

250912 Вторник

Нияз:

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

5 sets

10 T2B

Rest 20 sec

FP hold x 60 sec

Rest 20sec

240912 Понедельник

Олег:

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

5 sets

10 strict T2B

Rest 20 sec

60 sec fp hold

Rest 20 sec

220912 Суббота

Нияз:

A1. back squat @ 4011; 12,10,8,6,12; rest 30 sec

A2. amrap chin ups strict - mix grip per set @ 1110; rest 3 min

B. 200 walking lunges for time
+

4 sets:
T2B x10
Rest 20 sec
Left plank x 60 sec
Rest 20 sec
Righ plank x 60 sec
Rest 20 sec


A1. 60/65/70/75/60
A2. 10/8/6/5/5/5

210912 Пятница

Олег:

A.
Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters

200912 Четверг

Нияз:

A.
Three sets of:
Front Racked Reverse Lunges x 10 reps each leg @ 2011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 3111
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds

B.
Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Row 500 Meters

190913 Среда

Олег:

A1. romanian dead lift @ 4011; 12,10,8,6,12; rest 30 sec

A2. amrap strict dips @ 1011; rest 3 min

+

7 RFT

7 Wall Balls

7 burpee

+

200 sit ups anchored for time

40/15; 50/10; 55/10; 60/6; 40/8
7:17
13:32