04102013

Warm up.

1. Snatch
    x 2 reps
   60/65/70 x 5 sets/ 60x3x 2 sets

2. KAREN
    150 WB 9 kg 6:36

3. AMRAP15 min
   5 HSPU
   5 x 30 m run with SB
   10 pull up
   8 r + 3 HSPU

03102013

1.
Warm up

Snatch Balance  60-70 kg x 3 reps
OHSq  60-90 kg

2.
Warm up.

Power Clean
EMOM
5 min 60x5
5 min 70x5
5 min 80x5

x3
50 ASq
40 Sit up
30 Push up
20 Pull up
10 Power Snatch/C @ J/ Burpees

3. Warm up.
    AMRAP 10 min
    10 Ring Dips
    10 KBSw 24
    11 rounds

02102013

Warm up.

1. Press
    65x2/70/75/77,5/80

2. 10-9-8-07-6-5-4-3-2-1
    BW BSq  #82,5
    HSPU -5 sm
    12:03

3. x5
   5 RMU
 10 BJ
 15 Burpees
 11:03

Stretching



Evening
Squat Snatch singles

01102013

Warm up.

1. Randy
   75 Power Snatch #35
   5:28

2. x 3
   30 SDLHP KB #24
   30 sec HSPU
   30 K2E (пол амплитуды)
   30 sec Plank

CORE. Stretching

30092013

Warm up.

1. DL+PClean+2 Push Jerk
    Every min
    70 x 2 min
    75 x 2 min
    80 x 2 min
    85 x 2 min
    90 x 2 min
    95 x 2 min
    100 x 1
    80 x 2
    85 x 2
    90x 2
    95 x 2
   100 x 1

2. Tabata Wall Ball 11/11/11/11/11/11/11/11/11

3. not for time
    x 3
   6 x  10 m Farmer Walk 2 barbells 30 kg
   20 BJ
   6 x 10 m  Farmer Walk
   20 Ring Dips   

29092013

Warm up

Skill T@G Snatch
# 45 10 x 5 reps rest 30 sec

2. For time:
    30 Burpees + Bar MU

    4:37

28092013

Warm up.

x10 (not for time)
3 Ring HSPU
6 x 15 kg WPull ups

Bike/ Interval
10 rounds 30 sec on/off  (7 resis)