190413 Пятница

A: 3 rounds not for time of:

Run 200m
8 Kettlebell Snatch (each arm)
10 Ring Dips

B: Complete as many rounds and reps as possible in 12 minutes of:

7 T2B
14 Shoulder to Overhead (40kg/30kg)
21 Double Unders

Rest exactly 4mins
Then

C: Complete as many rounds and reps as possible in 12 minutes of:

7 Pull Ups
14 KB Swings (24kg/16kg)
21 Double Unders

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Snatch Complex

Hang Squat Snatch + OHS - work up to a heavy set.

2.Front Squat

4x4, across

3.  "Nancy"

5 RFT:

400m Run

15 OHS, 42,5kg

080413 Понедельник

1. DL 2RM
Олег/Нияз 130kg

2.
AMRAP 20
5 DL 100/110kg
20 m farmer's walk 36/38kg
15 wall ball

Олег 8 rds 110/36/9
Нияз 8 rds 100/38/10

030413 Среда

A. Press 10, 8, 6, 4, 2; rest 2 min

B. Close wtd pull ups 2-3x 5; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

 

010413 Понедельник

1.  For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats

Олег 22:30

Нияз 22:19

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

1.. Work up to a heavy DL double.
2.
5RFT
5 DL 1,5 BW
10 T2B

270313 Среда

1. PPress 5x3 across
2. 3 RFT
30 BJ 50sm
30 PPress 40kg
30 K2E
270 su/90

250213 Понедельник

PSnatch - 1 tough rep
+
21-15-9
PSnatch 40kg
Lateral jump burpee
+
3 sets
10 strict T2B
10 wtd hip ext. 40kg

Олег 50kg
Нияз 55kg

230313 Пятница

1. WTD pull ups  7 x 3

5 ROUND FOR TIME:

• 15 CAL ROW
• 15 WALL BAL 9kg
• 15 BURPEES
• 15 S.D.L.H.P. 32,5kg

Олег

Нияз

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

130313 Среда

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

110313 Понедельник

Strength

Power Clean

2 reps, touch & go for 10 sets every minute

+

5 rounds

10 Hang squat clean 50-55kg

20 Pushups

30 BJ 44sm

080313 Пятница

Dan Bailey Games 2012

Strength

Front Squat
2 reps, 10 sets every minute @ 85%

– Then -

8 Minute AMRAP

1,1…2,2…3,3…
Power Snatch 40kg
Toes to Bar

060313 Среда

Strength

Close Grip Bench Press

10 sets of 2 reps every minute at 80%

– Then –

21-15-9
Thrusters 40kg
42-30-18
Box Jumps 60sm

040313 Понедельник

Strength

Hang Power Snatch
3-3-3-3-3-3-3
Just below knee

– Then –

12-9-6-3 reps for time of:
Power snatch, 40kg
Burpee

270213 Среда

 

A. Power clean; 3, 2, 1; rest 2 min

B1. TnG deadlift 5, 5, 5; rest 90 seconds

B2. High box jump clusters 1.1.1.1.1x5; step down/rest 90 seconds

+

3 min amrap:

3 kbs 32 kg

3 burpees

rest 3 min

6 min amrap:

6 power clean 40kg

6 ring dips

250213 Понедельник

1. HPCl 1,1,1,1,1.

2. BSquat 5,5,3,3,1,1. (70/80/100%)

3. For time:

21-15-9

Row (calories) 

KB swings 32kg

Ring dips 

220213 Пятница

A. Split jerk 2, 2, 2; rest 2 min

B. Amrap hspu in 10 min

+

10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 40kg

 

200213 Среда

A. EMOM 10

3 PSnatch 40-45 kg

+

5RFT:

3 x Thrusters 55-60kg

6 x Toes to Bar

12 x Burpees 

180213 Понедельник

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

130213 Среда

A. EMOM 12 

3 snatch balance 

В.  EMOM 15 

3 PSnatch 40kg

+

7RFT:

7 OHS, 40kg

7 Burpee Box Jumps, 20"

110313 Понедельник

A1. 2KB walking lunges 24 continuous alt'ing steps x4; rest 30 seconds

A2. Bent over barbell rows 10-12x4; rest 30 seconds

A3. 20 unbroken back extensions @2012 x4; rest 30 seconds

A4. DB push press 20-24x4; rest 2 min

 

070213 Пятница

 

A. Deadlift 5, 5, 5, 3, 3, 3; rest 2:30

+

3 rounds for time:

Row 500m

12 DL bwt

21 box jumps 44sm

060213 Среда

"3 for 1"

A - 7 rds

7 Kettlebell Swings (24kg/16kg)

7 Burpeе

Rest 7 Minutes

B - 5 Minute AMRAP:

5 Squat Cleans (60kg/40kg)/10 KB HCleans5/5 24kg

10 Box Jumps (24"/20")

15 Sit-ups

Rest 7 Minutes

C - 10-9-8-7-6-5-4-3-2-1 reps of:

Squats

Push Ups

Олег/Нияз
7:15/6:36
2+10/2+15
3:11/3:40

040213 Понедельник

A. Back squat; build to a 8 rep max

+

On the min for 18 min:

Odd- 5 TnG power snatch moderate load

Even- 5 high box jumps

Олег/Нияз 90kg

010213 Пятница

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups in 2 min x4; rest 1 min

70/72,5/75/77,5
24/26 x3
30/35/40/40
25/15/14/18

300113 Среда

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes

B. Strict press 10, 10, 10; rest 75 seconds

+

5  rounds for time:

10 hand release push ups

8 knees to elbow

6 box jumps 60sm

4 CTB chin ups

2 wall walks

 

280123 Понедельник

A. Bench press; build to a 20 rep max

B. Amrap unbroken chin ups x3; rest 2 min

+

For max reps:

3 min max calories row

2 min max reps burpees

1 min max reps KBS 24kg

250113 Пятница

A. OHS 5,5, 5, 5, 5; rest 90 seconds

B. Hang squat clean; build to a 3 rep max

+

10 min AMRAP:

20 double unders/ 60 single unders

10 wall balls

5 toes to rings 

230113 Среда

A. Clean - tech. Work 10-15 min.
B. Front squat 8, 6, 8, 6; rest 2 min

C. Low bar good morning 4-6x4; rest 2 min

+

10 min max reps KB snatch 24kg  (alt hands every 5 reps)

210113 Понедельник

A. Weighted chin up 3, 2, 1, 3, 2, 1; rest 2 min

B. Close grip bench press 10x10 @50% 1rm; rest 1 min  50-55kg Олег / 60-65kg Нияз

C. 10 set 7 unbroken pull ups for time

D. GHD sit ups 15 unbroken x5; rest 1 min

180113 Пятница

A. Deadlift; build to a moderate effort triple (85-90% effort)

+

3 rounds for time:

Row 500m

12 deadlift BWT

21 box jumps 60sm

160113 Среда

1.  Jerk

5 x 1 across.

2. Clean Pull

5x2 80-85kg

3. AMRAP 3

3 PCl  50kg

6 HR Push ups
9 squats
x 5 
Rest 1 min b/t sets

140113 Понедельник

Warm up

60 KBS 24kg 10/10/10...

60 OHS 10/10/10... Across 5 kg each 10

60 push ups 10/10/10...

60 BJ 60 sm 10/10/10...

1. OTM x 20

Odd:  3 Power Snatch 40-45kg

Even:  6 Front Squats -  60-65kg from the ground, no racks

Set up two bars. 

2.  GOAT TRAINING

Overhead Strength

OTM x 20

Odd: 6 Push Press 50-55kg

Even: 150m Row

110113 Пятница

1.  DL 3 RM

7 Rounds for Time

3x Deadlifts @75% of 1RM

6x Ring L-Pull Ups

9x Toes Through Rings