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