280912 Пятница

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

4 sets

T2B x 10

Rest 30 sec

SPHL x 45 sec

Rest 30 sec

SPHR x 45 sec

Rest 30 sec

260912 Среда

A.
In five or six attempts, build to a 3-RM Thruster

B.
OTM for 14 alt. min:
30 kg Thrusters x 5 reps
Pull-Ups x 7 reps

Then rest exactly 7 minutes, and then…

OTM for 14 alt. min:
Burpees x 7 reps
Wall Ball x 7 reps

240912 Понедельник

Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

220912 Суббота

OTM for 20 alt. min:
7 pull ups
7 bj 70sm

Rest 10 min

OTM for 20 min
7 burpee
Fp hold x 45sec