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