221012 Понедельник

A. back squat @ 3011; 8-10 x 3rest ;90 sec

B. amrap - 1 strict chin ups @ 1111; 3 sets; rest 90 sec.

+

 KBS practice 

du practice. 

3 sets:

10 KBS moderate weight

Row 90 sec @ 90% effort

rest 2 min walking

+

3 sets:

15 back extensions

AMRAP Double Unders / singles in 90 sec

rest 2 min walking 

+

FLR on floor - accumulate 3 min

191012 Пятница

For time:

Run 800m

50 kb swing 24kg

10 burpees

Row 500m

50 pull ups

10 burpees

400 m run

50 SDHP 24kg

10 burpees

Row 500m

50 wall balls

10 burpees

Run 400m

50 K2E

10 burpees

171012 Среда

SKILL/STRENGTH
Turkish Get Ups

OTM x 20 min

Odd min 10 KB Swings
Even 10 burpees

Rest  5 minutes
Run 1 mile
For Time

151012 Понедельник

A. Back Squat; 10,8,8,6,6; rest 2 min.
B. OTM for 10 min
EM 10 PPress
OM 10 BJ 60sm
Rest 5 min
C. OTM for 12min
1 st 10 wall ball
2 nd 8 pull ups
3 d.  Hold plank 45 sec

121012 Пятница

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)

B1. Thruster TnG x 8; rest 60 sec - add per set - NO pauses!

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min

C1. BarBell walking lunges - 12 tough steps total; rest 10 sec

C2. AMRAP Dips strict unweighted in 90 sec; rest 1 min x 4

101012 Среда

BPress - 1RM

Press 15-20 (-2); for max reps the same weight .

4 sets:

Row 350 m

21 Kettlebell Swings 16kg

12 Pull Ups

5 Ground to Overhead 20kg

5 Burpees

Rest 5 min b/t sets

081012 Понедельник

A1. Paused Standing Press @ 12X2; 4-6 x 4; rest 90 sec

A2. Clean Grip Dead Lift @ 3211; 3-5 x 4; rest 90 sec

B. Depth Push Ups - elevate hands - amrap -1/set x 3; rest 1 min only b/t sets

(fraction as needed)

C. Sit Ups - 20 x 4; rest 90 sec

031012 Среда

A. back squat - 10,8,6,4; rest 3 min

B. BB forward lunges - 4-5/leg x 3; rest 2 min

C1 French pull-ups; amrap (-1) x 3; rest 2 min

C2 dips @ 2222; amrap (-2) x 3; rest 2 min

1-15 KBS breathing ladder - 16kg

(1 swing, 1 breath, 2 swings, 2 breaths...)

011012 Понедельник

WTD pull-ups

7x3

Amrap in 20 min

Row 250 m

10 burpee

10 push-ups

1 min plank hold