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