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

10 BJ

7 chin ups

14 BJ
9 chin ups

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

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

071212 Пятница

Part A

Push Press

5x40%         

5x50%         

5x60%       

3x75%       

3x85%       

3+x90%

Part B

5 Rounds

10x Shuttle Sprints

20x Hand Release Push-Ups

10x Pull-Ups

*rest 1min

051212 Среда

Олег /Нияз 

Part A

Front Squat.  90kg-100%

5x40%         

5x50%         

5x60%       

3x75%       

3x85%       

3+x90%

Part B

Every 5min for 4 Rounds

250m Row Sprint

5x Deadlift 60kg

10x Push Ups on Bar

15x Pull-Ups

10x Push-Ups on Bar

5x Deadlifts 60kg