27122012

Warm up.
Stretching.

3rounds
10 OHSq 20 kg
20 back hips ext.
2 Rope climb  ( высота 2,4 м.  Сидя на полу, без помощи ног)

1. Snatch ( Squat)
    wu. 40-65 kg
    65-67,5 kg x 2 x 10 sets.   Rest 1 min

2.   AMRAP 12 min
     5 C & J 80 kg
     10 Push ups
     15 Hips Ext.
     5 rounds + 1.

26122012

Warm up.
CORE.

Back Squat
wu 50 - 110 kg
130kg  x 2 x 10 sets
Rest 1 min

CORE.

25122012

Warm up.
Stretching.
CORE.

1. Jerk
    wu 50- 75 kg
    EMOM  75 x 3 in 8 min   (75%)

2. W. Strict Pull ups
    EMOM  +10 kg  x 5 in 8 min

3. "540"
     For time:
     50 OHLunges  Plate 20 kg
     40 Pull ups
     30 Trusters 40 kg
     20 Burpee
     10 Squat Clean   60 kg                   T - 8:53

24122012

Warm up.
Stretching.
CORE.

1. Snatch (Skill)
    wu
    Hang Power Snatch  (high position)
     50 x 3 x 8 sets   rest 45 sec
2. DeadLift   5 RM
    wu 50-100 kg
    110; 130; 140; 150;
3. W. MU ring
    +5 kg 4 x 3 rest 30 sec
4.  Bench Row

Rest 2 hours
wu
2 rounds
10 WB
10 Pull up
10 HSPU

AMRAP 20 min
20 Sit ups
50 DU
25 Push ups
                       9 rounds + 12 sit ups (867 rep)

22122012-23122012

Rest Days.
Stretching. 

21122012

Warm up.
Stretching.
Core.

1. C @ J.
    WU.   50x3x2.  70x3.  80x3   85 x1.
     EMOM.  90 kg x 1. In 8 min.   ( 90% RM)

2. Front Squat
   Wu
    75% x 3 x5 sets
    100 kg.  

3. AMRAP 15 min
     8 ring Dips
     10 BJ 60 sm
     12 lunges w 20 kg plate over head.
      90% effort.     10 rounds

Evening: L-sit.  Push ups

20122012

Warm up.
Stretching.

WU:  3-5-7-9          Strict Pull up
         6-10-14-18    Dips

For time:
21-18-15-12-9-6-3
Wall Ball  9 kg  (2,5 метров - больше высота потолков не позволяет)
DLHP KB 24 kg
                                       T - 6:36
rest 5 min

21-18-15-12-9-6-3
Push Press KB 2 x 16 kg
Sit ups
                                       T - 5:24

CORE.
Stretching.

19122012

Warm up.
Stretching.
CORE.

1. Snatch (Power) 
    60-75%  x 8 x 3
     50-60 kg

2. 3 rounds for reps:
    1 min BJ 60 sm                24/22/22
    1 min Push ups (-3 sm)     34/32/32
    1 min Lunges                    36/36/36
    1 min rest
    3 rounds:
    1 min Fermer Walk w 2 plate
    1 min sit ups    39/36/36
    1 min Plance
    1 min rest

Все еще не могу тренироваться в полную силу. Надеюсь к следующей неделе выйду на рабочие обороты....

18122012

Warm up.
Stretching.
CORE.

1. Back Squat  (box)
    wu 
    EMOM   90 x 2 in 12 min.
    Speed.
    90 kg - 55% of RM

2. EMOM Power Clean 60 x 5 in 12 min

3. 100 Pull up   (90% effort)   T -  4:00   ( 3:21 PR)

Stretching.

17122012

Warm up.
Stretching.
CORE.

1.Bench Press
   wu
   EMOM 100 x 3 in 10 min.
   ( Ноги на скамье. Акцент на работу рук. Хват средний)

2. Bench Row  ( в тренажере)
   10 х 10  (medium eff.) rest 45 sec

3. W Dips
     0/10 x 2
     10/8
     15/8
     20/8
     25/8
     30/8

DU. W sit ups. back (reverse) hip extensions.

16122012

REST DAY

15122012

Warm up.
Stretching.
CORE.

TABATA
Hang Power Snatch 20 kg
Air Squats
Hang Power Clean
Push up.

Stretching.

14122012

Warm up.
Stretching.
 Light recovery traning:
  Press ( speed)
  Pull up
  CORE

13122012

Warm up.
Stretching.
CORE.

1. Snatch  (with bar)  100 reps - упор на технику и скорость
2. W Ring Push up.
    0/ 10 x 2
    5/5   10/5  12.5/5  15/5   17.5/5   20/5 x 3
3. EMOM  7 strict pull ups in 10 min

4. Bench Row 
    5 x 10 reps

Stretching.

12122012

REST DAY.
STRETCHING.

11122012

Warm up.
Stretching.
CORE.

1.Bench Press (под углом 45)
   wu: 20/21  50/10   70/5  880/5
   90 kg x 5 x 5

2. Good Morning
    wu  50/10  60/10  70/10
    82,5 x 10 x 2 s
    70 x 20

3.  T = 11:55  (with rest)
 

10122012 (1)

Warm up.
Stretching.
CORE.

1. HPSna  (high position)
    wu
    EMOM in 15 min
    5 min 50 x 3
    5 min 50 x 4
    5 min 50 x 5

2. BSq
    wu
    70 kg   30 sec on/ 30 sec rest  (стато-динамика, 10 -11 повт за 30 сек)  x 3 sets
    2 круга с 3 мин отдыхом. В планах было 3 раунда, не хватило времени.
               

07122012-09122012

RESD DAYS

06122012

Warm up.
Stretching.
CORE.

A1. Press
B1. Stcict Pull ups 10 reps

5 sets. rest 1 min

Stretching.

05122012

REST DAY

04122012

Warm up.
Stretching.

1. Power Snatch
    wu
    55 / 3 x 2
    57,5 / 3 x 2
    60 / 3 x 2

2. Push Press (easy)
    wu
    50/ 5
    60/5
    70/5 x 3

03122012

Warm up.
Stretching.
CORE.

1. Snatch
    wu
    57,5 x3 /  60 x 3 /  62,5 x 3 x 2 / 65 x 3
2. Snatch Pull
    77,5 x 4 / 80 x 4 / 82,5 x 4 / 85 x 4
3. Pause Back Squat
    wu
    110x3 / 115 x 3 x 3
4. Back.

02122012

Warm up.
Stretching.
CORE.

WOD 4
AMRAP 10 min
1-1-2-3-5-8-13-21-34
1. Trusters 45 kg
2. Burpee  HR (plate jump)
                                             136 reps

01122012

REST DAY

30112012

Warm up.
Stretching.

Easy recovery traning
EMOM  15 WB 8 kg in 6 min
EMOM  8 strict pull ups in 6 min
EMOM  8 HSPU in 6 min
EMOM 15 sit ups in 6 min
EMOM 15 KB Sna 24 kg (alt every min) in 6 min
EMOM 15 KB Jerk 24 kg (alt every min)  in 6 min
EMOM 15 V - ups in 6 min
EMOM 15 KBSw 24 kg in 6 min
EMOM 10 Burpee HR in 6 min

Stretching.

29112012

Warm  up.
Stretching.

1. W. pull ups
    0/10. 10/5. 12,5/5.  15/5. 17,5/5. 20/5 x 3

2. For time:
     1-1-2-3-5-8-13-21
     Trusters 42,5 kg
      Burpee ( jump on bamper )
90% effort.    T-   9:00

Stretching.

28112012

REST DAY

27112012

Warm up.
Stretching.


"Bull"
2 rounds for time:
200 DU
50 OHSq 60 kg
50 Pull ups
1,6 km run                                  T - 39:23

26112012

Warm up.
Stretching.
CORE.

1. Snatch Balance
    40/3 50/3 60/3 65/3 70/3

rest 2 hours

wu
2. For time:
    2 x 16 KB
    20 Trusters
    20 SDHP
    20 C @ J
    20 Snatch
    20 FSq
    Every min  4 Burpees.
                                            T - 6:53
  

25112012

Warm up.

Stretching.

CORE.

WOD 3  2 attempt:

112,5 -182,5 kg  &  267 DU

182,5 kg  DL PR

24112012

Warm up.

Stretching.

CORE.

WOD 3

EMOM x 2 reps DL in 8 min

each min +10 kg. Than, up to 10 min - DU

110 - 180 kg    and  242 DU

24112012

Warm up.
Stretching.
CORE.

1. Snatch
    EMOM Power Sna 60 x 3 in 15 min (T&G)

2. Death by Ring MU
    6 r. + 6 MU

3. DU   1 min on/ 1 min off   10 min

22112012

REST DAY

21112012

Warm up.
Stretching.
CORE.

1. Ring MU
    5 x 5 rest 1 min

2. "Lynne"  (90% effort)
    5 rounds for MAX reps.   
    1. BW Bench Press          16/15/13/12/10
    2. Pull ups                        30/30/30/25/25      Total 206 reps
        Rest 5 min bt rounds      

20112012

Warm up.

Stretching.

1. DL

   EMOM   x 2 in 8 min

   Результат - максимальный  тоннаж.

   100-110-120-130-140-150-160-170 kg.   (2160 kg)

   180 - fail

2. Bench Row   60/8 70/8 x 3

Rest 2 hours

wu

EMOM  10 Burpees+30 DU in 10 min

Stretching. Back. 20 min

19112012

Warm up.

Stretching.

CORE.

1. Snatch

    Singles. 60-65 kg.

    Speed

2. Snatch Balance

    40/5  50/3  60/3  65/3  67,/3

3. Press
    60 x 3 x 10 sets rest 45 sec.

18112012

Warm up.
Stretching.

WOD 2 ON- Line Game Russia
28/28/30/110
25/25/26/110

382 reps

17112012

Warm up.
Stretching.

WOD 2:
2 rounds for max reps:
1 min. Snatch left arm
1 min Snatch right arm
1 min KBSw
1 min jumr thr. Bar 22,5 sm.
1 min rest

369 reps

16112012

REST DAY

15112012

Warm up.
Stretching.
CORE.

1. Snatch. Singles.
    60-70 kg. 15 min

2. EMOM  Trusters 50 x 5 in 10 min.
 
3. Bench Row 
     x 8 reps  50/60/65/70 kg

14112012

Warm up.
Stretching.

"Franibeth"
21 Trusters 42,5 kg
21 Pull ups
15 Power Cleans 60 kg
15 Ring Push ups
9 DL 100 kg
9 HSPU
                                     T - 3:12

13112012

Warm up.
Stretching.

1. Squat
    3; 3; 3; 3; 3;
    Wu
     130; 140; 150 (fail); 150; 150;

2. For time:
    20 pull ups
    30 KBS. 32 kg
     10 -1; 9-2;....;1-10.  Push up ( barbell)  C @ J 60 kg
     30 KBS 32 kg
     20 pull ups.        T - 17:20

12112012

Warm up.
Stretching.
CORE.

Snatch. Singles.
  Many reps with 60 - 75 kg.
  Speed. Vertical Jump.

Rest one hour

WOD 2 3d On-Line CrossFit Games.
AMRAP:
 2 rounds:
1 min KBSnatch 24 kg right arm
1 min KBSnatch 24 kg right arm
1 min KBSw 24 kg
1 min side jums thr. bar (22,5 sm)
1 min rest                                                
30/27/30/90 
27/27/22/86   
Total  339 reps.
Next step - 350 - 360 reps.

11112012

REST DAY

10112012

Warm up.

WOD 1 3d ON-Line CrossFit Games (Russia)

AMRAP 10 min
30 reps 35 kg  FG2OH
30 reps 55 kg  FG2OH
30 reps 75 kg  FG2OH
30 reps 95 kg  FG2OH

My resault 79 reps   (11th) place.

09112012

Warm up.
Stretching.

Recovery:
EMOM  30 DU in 10 min
EMOM  3 Ring MU  in 10 min
EMOM  15 V-up in 10 min
EMOM 10 Pull up in 10 min
Emom 30 DU in 10 min

08112012

Warm up.
Stretching.
CORE.

1. Power Snatch
    many sets 50 - 55 kg x 5 reps

2. Jerk
    60kg. Technique.

3. 5 rounds for time
     10 HPCleans 60 kg
     10 Burpees
                               T - 5:24

07112012

REST DAY

06112012

Warm up.
Stretching.

1. Snatch technique.
    40 - 50 kg  x 3 reps

2. Front Squat
    wu
    EMOM 100 x 3 in 10 min

3. 5 rounds for time:
    5 Squat Cleans + Trusters
   10 Pull ups
                                                T - 3:53

05112012

Warm up.
Stretching.
CORE.

1. Snatch.
    Many sets 60-70 kg   x 2 reps.

2. For time:
    15 DL
    15 Burpees thr. bar
    15 HPCl 
    15 Burpees thr. bar
    15 FSq
    15 Burpees thr. bar
    15 Jerk
  
    Bar 60 kg.   T - 6:20
    Комплекс

03112012

Wieght Lifting. Technique.

02112012

Warm up.
Stretching.

1. Snatch practice
   50 x 3

2. DL   3;3;3;3;3
            130; 140; 150; 160; 160;

3. Shrug 90 x 10 x 2     

In 2 hours:

TABATA
DU               35/ 33/ 41/ 33/ 20/ 30/ 31/ 32/        (255)
Push ups       25/ 20/ 15/ 12/ 10/ 10/ 9/ 8/            (109)
Air Squats    22/ 21/ 20/ 20/ 19/ 17/ 20/ 17/        (156)
Sit ups          15/ 15/ 14/ 13/ 11/ 11/ 11/ 11/        (101)

Beetwin exc.  rest 1 min

01112012

Warm up.
Stretching.
Core.

1. Practice Snatch Balance
     60/5 65/3 x 2

2. Power Clean
    Wu
    Every :30  90 x 1  in 10 min

3. For time:
   30 HSPU
   40 Pull ups
   50 DBSwing 24 kg
   60 Sit ups
   70 Burpees.              T - 10:43.  ( April 2012 11:20).

31102012

Warm up.

"GRACE"

  30  C @ J  60 kg.

                                  T - 2:22  PR

30102012

 Warm up.
Stretching.
CORE.

1. Back Squat
   wu
    60/5 x 2, 90/5, 120/5
    135 x 5 x 5   rest 3 min

2. Bench Press
    EMOM  100kg x 2 in 10 min

3. RomDL  3 x 10 reps

29102012

Warm up.
Stretching.

1. Snatch  (Single).
    60/65/70/75 f/70

2. EMOM  Power Snatch
     65 kg x 2  in 10 min

3. For time:
    21-15-9 
     KBSw 32 kg
     Pull ups                T - 3:06

27102012-28102012

REST DAYS

26102012

Warm up.
Stretching.
CORE.

1. Snatch Pull
    wu
    80 x 3 x 6 sets

2. GM 
    60/10  80/8   110 x 3 x 3

3. "Annie"
     50-40-30-20-10
      DU
      Sit ups   (n/a)
                                      T - 5:43  PR

25102012

Warm up.
Stretching.
CORE.

Skill - Hang Snatch

Press. EMOM 60 x 3 in 10 min

in 2 hours

wu
For time:

500 DU. Every min 1 Wall Climb   10:15

CORE. KBs.

24102012

Warm up.
Stretching,
CORE.

Snatch practice
EMOM 2 MU in 10 min

"ROY"
5 rounds for time:
15 DL 100 kg
20 BJ 60 sm
25 Pull ups                   T - 16:22

23102012

Warm up.
Stretching.
CORE.

1. 1 Squat Clean + 2 Front Squat   Ladder
    60/65/70/75/80/85/90/95/100/105 fail
    rest 60-90 sec

in 2 hours:

wu
100 DU - 1:00
EMOM (altern.)  in 10 min                
           8 Dips +16 kg
           8 strict pull up
  
5 Wall Climb
10 V-up
20 2x16 Front Lunges
3 sets  with 2 min rest
Stretching.

22102012

Warm up.
Stretching.
CORE.

1. Snatch:
    wu.
    Power Snatch x1
    Hang Snatch x1
    Snatch (squat)  x1
    60 kg EMOM in 10 min
    3 Power Snatch 60 kg in 5 min

2. 5 rounds for time:
    10 OHSq  x 45 kg
    10 Burpee throuth bar (side)                      T - 5:13



Evening:
 30  sec on / 30 sec off   DU  x 20 sets.

20102012-21102012

REST DAYS

19102012

Warm up.
Stretching.

Snatch - technique

For time:
30 Hang Power Clean  75 kg
50 Pistols
2 km run
                     T - 18:05

18102012

Warm up.
Stretching.
CORE.

Press             1; 1; 1; 1; 1;         60/65/70/70/70
Push Press     3; 3; 3; 3; 3;         70/75/80/80/80

Push Jerk   (split)   - 60 x 5 x 5  speed!

Front Lunge  10 + FSq 10   60 kg.  Very cool!

in 2 Hours:
 outdoor traning
EMOM 3 bar MU in 7 min
EMOM 6 T2B      in 7 min
EMOM 9 pull up

17102012

Warm up.
Stretching.

Recovery:

EMOM  30 DU in 10min
EMOM  7 HSPU in 10 min
EMOM  12 (6+6) KB snatch 24 kg in 10 min
EMOM  25 air squats in 10 min
EMOM 20 sit ups  in 10 min
EMOM 15 push ups in 10 min

16102012

Warm up.
Stretching  30 min.
CORE.

Hang Power Snatch.
  x 3 reps. 50-55 kg.  10 sets.

Stretching.

15102012

REST DAY

14102012

Warm up.
Stretching.

WOD 3
  AMRAP 10 min
  12 BJ 60 sm
  12 Push Press 40 kg
  12 T2B  (fitness station)
                                              213 reps

WOD 4 (Team)
   for time:
   21-15-9
   Pistols
   KBSw 24kg   (my metcon)
   21-15-9
   Pull ups
   BJ 60 sm
  21-15-9
  DL 80 kg
  Burpees
  21-15-9
  Push ups (HR)
  Lunge with sandbag 35 kg                          T - 10:02

13102012

Warm up.
Stretching.

WOD 1
 5 rounds for time:
 9 Power Clean 50 kg
 12 Push ups (HR)
 30 DU                                                 T - 6:25

WOD 2
 3 rounds for time:
 4 x 25 m run with sandbag 35 kg
 21 KBSw 24 kg
 12 pull up.                                          T - 7:55  подтягивания на фитнесс-стойке запорол(((((

12102012

REST DAY.

11102012

REST DAY

10102012

Warm up.
Stretching.

1. Bench Press
    Heavy single
    120 kg.               (PR 122,5 kg)

2. EMOM  in 10 min
    3 Push Press
    6 Pull up
    12 DU

3. Push Press
    40 kg  many sets (focus on technique)

09102012

Warm up.
Stretching.
CORE.

1. OHSq 
    wu
    BW x 15  ( 80 kg) 
   
2. "Klepto"
     4 rounds for time:
     27 BJs 60 sm
     20 Burpees
     11 Squat Cleans  65 kg
                                                T - 17:44  (19:35 last result 07.03.2012)
Over Head Squat

08102012

Warm up.
Stretching.
CORE.

1. Snatch
    Singles.  80-90 % of RM
    30 min

2. 21-15-9  reps for time
    KBSw 32 kg
    T2B
                                  T - 3:57

06102012-07102012

REST DAYS

05102012

Warm up.
Stretching.
CORE.

5 rouns for time:
5 DL 130 kg
10 burpee
                                         T - 3:56
                                         Last result 3:35 with 100 kg DL
5DL+10Burpee 5 rounds

04102012

Warm up.

Stretching.

CORE.

1.  Jerk

    wu

    EMOM  80 x 3 in 12 min.

2. Every min in 10 min
    10 V-up

    10  BJ 60 sm

rest 2 hours

Outdoor traning.

wu

EMOM 2 bar MU in 7 min
Every :30  30 m sprint in 5 min
EMOM  2 Ring MU  in 7 min

03102012

Warm up.
Stretching.
CORE.

1. Kipping pull up
    EMOM 12 reps in 10 min

rest 3 min

2. AMRAP 10 min
    1 PCL 80 kg
   20 DU  
                            19 rounds+ 1 PCl + 2 DU

WOD RESULTS (03102012)

02102012

Warm up.

Stretching.

1. Back Squat 5RM
     Wu
      100/5.   120/5.  130/5.   140/5.

2.  100/10 x 3. Rest 2 min.
Back Squat

Evening

EMOM:   7 strict pull up in 10 min
               15 push up      in 10 min
               20 sec /40 sec   L-sit in 10 min

01102012

Warm up.
Stretching.

1. Snatch Balance
     40 x3     50 x 3   60 x 3 x 3.

2. Snatch
    wu
    EMOM 70 x 1 in 10 min

3. Death by  C @ J
    60 kg
    9 rounds + 8 reps

29092012-30092012

Rest Days

28092012

Warm up.
Stretching
CORE.

Not for time 5 rounds ( rest 1 min)
60 kg
15 DL.
12 Hahg Power Clean
9 Front Squat
6 Push Press

27092012

Warm up.

Stretching.

" Elisabeth"
  21-15-9
  Power Clean 60 kg
  Ring Dips                 T - 4:14

  CORE.

26092012

Warm up.

Stretching.

Core.

Gymnastics: hand stand,  walk.  20 min

Core.

Press.
EMOM 60 x2 in 10 min

Stretching

25092012

Warm up.
Stretching.
CORE.

1. Back Squat
   EMOM  80 x 6 in 10 min.

2. C2B Pull up
    EMOM  6 reps in 10 min

rest 3 hours

3. EMOM  in 10 min
   6 HSPU + 25 DU

4. EMOM in 10 min
    10 KBS 24 kg + 10 V-up

24052012

Warm up.
Stretching.
CORE.

1. Hang Power Snatch
    (high position)
    50 kg x 2 every 30 sec in 10 min

2. For time (90% effort)
    21-15-9
    Squat clean + Truster 40 kg
    Pull up
    Burpee                                            T - 9:30

23092012

Rest day.

22092012

Warm up.

Stretching.

Core.

1. DeadLift
    Wu
     150 kg x 5 x 5   Rest 3 min

2. Ring MU
    EMOM 3 in 10 min

21092012

Rest day

20092012

Warm up.

Stretching.

CORE.

1. Jerk

    EMOM  80 x 3 in 10 min

2. 5 rounds for time:

    5 Power Clean 85 kg
    5 Bench Press  85 kg
    T - 6:13

19092012

Warm up.

1. Weighted Ring Dips
     24 x 5 x 5
     rest 2 min

2. For time:
    50 burpees - 1:46

3. Not for time:
    3 rounds

    10 strict pull up
    10 V - up
    10 ring dip
    10 V - up

Stretching
   

18092012

Warm up.

Stretching. Core.

Overhead Squat 1-1-1-1-1
Front Squat        1-1-1-1-1
Back Squat         1-1-1-1-1

80-90-95-102,5(PR)- 105

100 - 120 - 130 - 130  - 130.

130-140-150-160(PR)- 162,5

Shrug 100 x 5 x 5 sets

17092012

Warm up.

Stretching.

CORE.

1. Snatch   2;2;2;2;2;2
    wu
    60 / 65 / 67,5 / 70 / 72,5 (1+0) / 72,5(1+0)

2. 9 rounds for time:
    5 DB Truster 2 x 24 kg

    5 Strict Pull up

    5 Burpee
  
        T - 8:38

15092012-16092012

Rest days

Stretching. 

14092012

Warm up.
Stretching.
CORE.

1. C @ J  
    EMOM  85 kg x 1 in 15 min

2. Every min in 10 min
    4 MU
    10 T2B
    change every min

3. Barbel Bench Row
    60/10  80/8 x 5 sets

13092012

Warm up.
Stretching.

TABATA  KB 24 kg
20 sec right arm Snatch
10 sec rest
20 sec left arm Snatch
10 sec rest
20 sec right arm Jerk
10 sec rest
20 sec left arm Jerk
10 sec rest
 x 8 rounds
9/9/12/12
9/9/12/12
9/9/12/12
9/9/12/12
9/10/10/10
10/10/10/10
10/10/10/10
10/10/10/10

CORE.

12092012

Warm up.

Stretching. CORE.

5 round for time:
15 DB Swing 24 kg
15 Power Clean 40 kg
15 BJ

13:14

Bench Press
Wu
100 x 9 reps.

11092012

Warm up.
Stretching.
CORE.

1. BSq
    Max reps for 4:20  85 kg
    65 reps

10092012

Warm up. Stretching.

1.  Snatch ( squat)
     Wu
      60 kg.  x 2 x 15 sets ( rest 1 min)

2.  " Diana"
      21-15-9
       DL.  100 kg
       HSPU
       T - 3:06.  PR

09092012

Rest Day

08092012

Rest Day

07092012

Warm up...Stretching.

5 round for max reps
1 min. KBS 24 kg

1 min. Burpee

1 min DU

1 min rest

148/89/274 

06092012

Warm up.
Stretching.
CORE.

1. C @ J
   EMOM   80 kg x 1 in 15 min

2. Clean Shrug  110 x 5 x 3

3. 21-15-9-15-21
    BJ 60 sm
    K2E                         T - 8:05

05092012

Warm up.
Stretching.

3 rounds for time:
10 Push Jerk 65 kg
15 KBSw 32 kg
20 Burpee
25 DU                                T - 10:00

04092012

Warm up.
Stretching.
CORE.

1. Gymnastics
    Hand Stand, Ring work

2. FSq
    60/5 x 2  90/5 x 2  115/3
    110/5 x 3

3. pull ups

03092012

Warm up.
Stretching.
CORE.

1. Snatch:
    Power Sna + Hang Sna + Sna (squat)  x 50 kg
    Every min in 10 min

2. For time:
   21-15-9
   KBSw 32 kg
   Burpee                T - 3:54

02092012

Warm up.
Stretching.
 CORE.

1. DL
    100 kg every min 5 reps in 10 min

2. " Chealsy"
      as Rx'd

27082012-31082012

Rest Days.  

18082012-26082012

RM FIGHT. 

17082012

Rest Day

16082012

REST DAY

MiniFootball 1 hour

15082012

Warm up.
Stretching.
CORE.

1. 5 rounds for time:
    (rest 90 sec beetween)
    5   PCl 60kg
    10 FSq 60kg
     5  Power snatch 60 kg
    20  pull up

T - 14:46  (without rest)

14082012

Warm up.
Stretching.
CORE.

1. Front Squat
   wu:  50/5   70/3  100/1
   120/1  125/1  130/1  135/1  (PR)
   100/15

2. For time:
    30-25-20-15-10-5
    Burpee
    KBSw  24 kg
    T- 10:21

13082012

Warm up.
Stretching.
CORE.
 1. Snatch Balance
     50/3 x2   60/3 x 2  65/3 x 2

2. "Isabel"
     30 snatch 51 kg  for time
      T - 2:29
    rest 10 min
3. For time:
    10-9-8-7-6-5-4-3-2-1
     OHSq  60 kg
     HSPU                
     T - 9:56

12082012

REST DAY

11082012

Warm up.
Stretching.
CORE.

Plyo Jump, Box Jump, MU, pull up (C2B) routines.

10082012

Warm up.
Stretching.
CORE.

1. Press   5RM
    50/5  55/5  60/5  65/5  67,5/5
2. Push Jerk
    Every min  70kg x 5 in 10 min
3. For time:
    15 Power Clean 60 kg
    15 Burpee
    T - 5:48

09082012

REST DAY

Beach Volleyball

08082012

Warm up.
Stretching.
CORE.

1. Clean  HS
    wu   50/3  70/3
    90/1 x 2   100/1   105/1 (PR)

2. Clean
    90 kg x 1 x 4

3. A1  Тяга в наклоне  8 х  70/70/70/70/70
    B1  Жим под углов  8 х 70/70/75/75/75
   

07082012

Warm up.
Stertching.
CORE.

1. Back Squat
    wu  50/10   80/5 x 2  110/1 x 2
    140/10

2. For time:
    21-15-9
    HSPU
    T2B              T - 3:53

06082012 (week 6/6)

Warm up.
Stretching.
CORE.

1. Snatch 
    wu  50- 65 kg
    67,5 x 1 x 12 s rest 60-90 sec 

2. MU practice

3. "Jeremmy"
    21-15-9
    OHSq 42,5 kg
    Burpee                   T - 3:56

05082012

REST DAY

Beach volley 2 hours

04082012

Warm up.
Stretching.
CORE.

1. GM
    50/10 x 2   80/5 x 2  110/5   100/5 x 5
2. Bench Press
    50/10 80/5 100/5 x 3
3. W. Sit up
    3 x 12
4. HSPU 
    0/5   -3sm /5   -6sm/5 x 3
5. TABATA DU
    30/30/29/31/31/32/30/30

03082012

Warm up.
Stretching.

1. Jerk  Heavy Single.
    50/5   70/3 x 2   90/1 x 2  100/1 x 2    102, 5/1

2. Jerk 
    80kg x 2 x 8  (rest 1 min)

3. Elisabeth 2
    21-15-9
    Power Clean 60 kg
    Ring Dips
                     T - 5:53
Very tired. Need rest some days.

02082012

Warm up.
Stretching.

2 rounds for time:
200 DU
50 KB Truster 2 x 16 kg
50 KBS 24 kg
50 Burpee

not for time (30 - 35 min)

01082012

Warm up.

Stretching.

CORE.

1. Power Clean

    Every 30 sec  70 x 3 in 10 min

    rest 5 min

2. C2B pull up

    Every 30 sec  3 reps i n 10 min

    rest 5 min

3. EMOM  MU  2 reps in 10 min

31072012

Warm up.
Stretching.
CORE.

1. Back Squat
   80/5  110/3 x 2  140/3 x 2   152,5 x 3   PR
                                              152,5 x 3    PR
2. "50"
     50 BJ 60sm
     50 jumping Pull up
     50 KBSwing 16 kg
     50 Lunge
     50 K2E
     50 Push press 20 kg
     50 Hip ext.
     50 Truster 20 kg
     50 Burpee
     50 DU                            T - 19:07

30072012 (W 5/6)

Warm up.
Stretching.
CORE.

1. Snatch
    60-62,5 kg x 2 x 20 sets  (rest 30-40 sec)

2. "COE"
     10 rounds for time:
     10 Trusters 40 kg
     10 Ring Dips

       T - 12:43

29072012

REST DAY

Beach VolleyBall

28072012

Warm up.
Stretching.
CORE.

1. Plyo Jump 

2. DL
    wu
    155,5 x 2 x 5 sets
    100 x 5 x 2 sets
Rest 2 hours

3. 3 rounds for time
    7 MU
    21 Burpee               T - 8:26

27072012

Warm up.
Stretching.
CORE.

1. OHSq  BW (80kg) x 15 reps.

2. C @ J
    EMOM 60kg x 4 in 15 min.

3. " DANIEL"
     50 pull up
     400 m run
     21 Truster 42,5 kg
     800 m run
     21 Truster 42,5 kg
     400 m run
     50 pull up.
                         T - 15:00    

26072012

Warm up.
Stretching.

AMRAP 20 min
21 DU
15 ASq
9 sit up (n/a)
                     Sc - 21r + 21 + 10  (976 reps)

25072012

Warm up.
Stretching.
CORE.

1. Power Clean
    EMOM  85kg  x 3 in 15 min

2. W. Ring dips
    5/5/5/5/5
    20/25/32/32/32

3. 15-12-9
    HSPU
    T2B
    T - 2:30

24072012

Warm up.

Stretching.

CORE.

1. Snatch Balance - skill

    40/5; 50/5 x 3

2. "Big Deal"
     800 m run
     BSq 140 x 10
     800 m run

     FSq 100 x 20

     800 m run
     OHSq 60 x 30
     T - 23:43

23072012 (week 4/6)

Warm up.
Stretching.

1. Power Snatch
    EMOM  60 kg  x 3 in 15 min

2. "AirForce"
     20 Truster
     20 SDHP
     20 C @ J
     20 OHSq
     20 FSq           
     Every min 4 burpee.  Barbell  40 kg.
     T - 8:00

22072012

REST    DAY

21072010

REST    DAY

20072012

REST    DAY

19072012

Warm up.
Stretching.
CORE.

1. CFT 2
    1. Clean               90  100  105
    2. Bench Press    100 110  120
    3. OHSq             90  100   105    Sum  - 320 kg

2. RANDY
    75  Snatch  35 kg   
    T - 6:00

18072012

Warm up.
CORE.

1. AMRAP 10 min
    KB Snatch 24 kg
    214 reps

2. 5 rounds for time:
    10 Pistol
    15 KB Jerk 2 x 16 kg
    20 DU
    T - 6:53

17072012

Warm up.

Stretching.

CORE.

1. Power Clean  3RM

   80/90/95/100  (new PR)

2. FGB 2

    3 round for time:

    DB truster 2 x 20 kg

    BJ 50 sm

    DU

    Push up

    SDHP  20 kg

   rest 1 min             190/160/150  S - 500

16072012 (week 3/6)

Warm up.
Stretching.
CORE.

1. Snatch
    2; 2; 2; 2; 2;
   65; 67,5; 70; 70; 70;
2. Pull up (C2B)
    EMOM  5 in 10 min

3. 21-15-9
    OHSq 42,5 kg
    Burpee
   T - 4:41

15072012

R E S T   D A Y

14072012

Warm up.
Stretching.

1. 3 rounds for time:
    8 power Snatch 52,5 kg
    7 Ring MU
     400 m run
     T - 12:09

Rest 2 hours

2. For time:
    20 DL 90 kg
    10 BJ (thr)
    30 SDHP KB 16kg
    20 DL 90 kg
    10 BJ (thr)
    100 DU
    20 DL 90 kg
    10 BJ (thr)
    30 Burpee
    9:43 

13072012

Warm up. Stretching. 1. Press. [3;3;3;3;3]. 65/65/60/62,5/60 2. MU routine 3. For time: 21-15-9. Snatch ( squat) Pull up. Than. 100 DU. T- 9:41

12072012

Warm up.

500 Burpee
48:02

Evening. 1 hiur minifootball

11072012

Warm up.
Stretching.
CORE.

1. Hang Squat Clean
   Every min 85 x 2 in 12 min

2. OHSq
     50/5 x 2  70/3  80/3  85/3

3. "Annie"
    50-40-30-20-10
    DU
    Sit up  (anc.)
  
    T - 6:32

10072012

Warm up.
Stretching.
CORE.

1. Snatch Balance
    40/5 50/5 x 2
2. MU practice  10 min

3. 21-15-9
    BSq  100 kg
    KBSw  32 kg     
    T - 6:55
    WOD 10072012

09072012 (Week 2/6)

Warm up.
Stretching.
CORE

1. Snatch Balance
    40/5; 50/5; 60/5
2. Hang Power Snatch
    Every min 60kg  x 2  in 15 min

3. Lambojack 2.0
    DL  125 kg x 20
    400 m run
    KBSw 32 x 20
    400 m run
    OHSq 52,5 x 20
    400 m run
    Burpee 20
    400 m run
    Pull up 20
    400 m run
    BJ 60 sm 20
    400 m run
    Hang squat clean DB 2 x 20 kg 20
    400 m run
    T - 24:41

08072012

REST DAY

07072012

REST DAY

06072012

REST DAY

05072012

Warm up.
Stretching.
CORE.

1. Jerk
   EMOM 77,5 x 3  in 15 min

2. BW FRAN
    21-15-9
    Burpee
    Pull up                                          T -  2:59

3 hours later
Warm up
10 rounds for time:  (90% effort)
 3 HSPU
 6 Pistols
12 KB Snatch (6+6) 24kg
24 DU                                           T - 14:21      

2 hours later
Mini football   1 hour

04072012

Warm up.
Stretching.

1. DU 1 min on/1 min off x 3 sets
           96/86/83    (265)

2. AMRAP 5 min KBSw 24 kg
    120 reps
     AMRAP 5 min KBS 24 kg
3. TABATA
     push up 15/15/15/15/12/12/10/10 (10)
     sit up     12/12/12/12/12/12/12/12  (12)

03072012

Warm up.
Stretching.

1. Power Clean
   EMOM: 1 PC+1HPC+1PC
    85kg x 3 in 15 min

2. OHSq
    50/5 x 2 
    70/5
     82.5/5 x 3

Evening : beach volleyball  1 hour.

02072012 (W1/6)

Warm up.

CORE.

1. Hang Snatch

    Every min  57,5kg x 3 in 15 min.  (77% of snatch)

2. Snatch Pull

    80kg x 2 x 5 rest 1 min  (107 % of snatch)

3. AMRAP 7 min
    Burpee (HR)      Score 110 reps.
    AMRAP 7 min BURPEE

01072012

REST DAY

30062012

Warm up.
Stretching.
1. DL. Heavy single.
   100/5 x 2. 130/1 x 2. 160/1 x 2. 170/1. PR. 
   137,5 x 2 x 8  (80% of HS)

2. Wifh partner:
   Amrap 5 min. Air squat.
   Amrap 5 min push up.
   Amrap 5 min sit up.
   319/174/174.
   Total. 667.
   CrossFit with partner

29062012

Warm up.
Stretching.
Core
 1. JERK. Heavy Single
    80/1 x 3. 90/1 x 2. 100/1 x 2. 105/1. Fail
2. " kelly" 
    5 rounds for time
    400 m run
    30 BJ 60 sm
    30 truster 20 kg.
    T - 23:13.

28062012

Rest Day

27022012

Warm up.
Core.
1. Front Squat
    2;2;2;2;2
    100;110;115;120;125. PR
2. DT. 60 kg
    12 DL
     9 HPC
     6 PJ.
      7:42.

26062012

Warm up.
Stretching.

EMOM  30 DU in 10 min
EMOM  10 HSPU in 10 min
EMOM  15 V-up in 10 min
EMOM  10 KBS 24 in 10 min
EMOM  10 burpee in 10 min
EMOM  30 DU in 10 min
No rest bitween exs. Total time 1 hour.

25062012 (week 3)

Warm up.
Stretching.
Core.

1. Snatch   2;2;2;2;2;2;
    wu  40/5 50/2  60/2
   65; 67,5; 70; 72,5; 75 (PR); 77,5;

2. Snatch
    65 kg 15 sets x 1 rep   rest 45".

3. WOD 2
    For time:
    50 jumping pullup
    100 push up
    200 air squat              T - 9:43
http://www.youtube.com/watch?v=lzMyG0YMy_0&feature=plcp

24062012

Rest Day

23062012

Warm up.
Stretching.

1. BSq  5RM
    80/5  110/5  140/5 

2. " Nasty Girls"
      3 rounds for time^
      50 air squat
        7 ring MU
      10 HPCl 60 kg
      T - 7:00

22062012

Warm up.
Stretching.

1. "DT" 60 kg
    5 rounds for time
    12 DL
      9 Hang Power Clean
      6 Pusn Jerk
  T - 7:42

2. Press 
    50/5  60/5 x 3 sets. Rest 2 min
3. CORE. Stretching.

21062012

Rest Day.

20062012

Warm up.
Stretching.

 С Чемпионатом я пролетел, поэтому могу расслабить булки и потренироваться в свое удовольствие!
1. "Izabel" KB ))))
    30 reps 2 x16 kg KB snatch   1:08

2. "HANSON"
     5 rounds for time:
     30 KBS 24 kg
     30 Burpee
     30 Sit up              T - 24:14

19062012

Warm up.
Stretching.
CORE.

1. Power Clean
    85 x 3 every min in 15 min
2. Snatch Balance
    many sets of 3 reps  50/55/60/62,5 kg
3. "Rahoi"
    AMRAP 12 min
    12 BJ 60 sm
    6 Truster 42,5 kg
    6 Burpee thr. bar
    8 rounds + 12 BJ + 2 Truster (206 reps)

18062012 (week 2)

Warm up.
Stretching.
CORE.

1. Hang Snatch
    62.5 x 2 every min in 15 min

2. Front Squat
    107,5 x 2 x 8  rest 1min

3. "JT"
    21-15-9
    HSPU
    Ring Dips
    Push up                  T - 7:15

17062012

REST DAY

16062012

Warm up.
Stretching.
 Core.
1. Bench Press.
   1RM 50/10 80/5. 100/1. 110/1. 115/1. 120/1. 122,5/1. New 1RM
2. "Annie"
    50-40-30-20-10
    DU
    Sit up ( n/a )
    T - 6:46
Rest 2 hours
   Ring MU routine.
   Stretching.

15062012

Warm up.
Stretching.
CORE.

1. Push press
    75 kg x 3 every min in 15 min
2. BSq   3RM
    50/10 80/3 110/3 140/3 150/3  new 3RM
3. " Cristine"
      3 rounds for time
      50 SDHP
      12 BW DL (80 kg)
      21 BJ 60 sm                T - 10:26

14062012

REST DAY

13062012

Warm up.
Core.

1. Hang Squat Clean
    80 kg x 2 every min in 15 min
2. Snatch Balance
    50 x 5 x 3    55 x 5 x 3
3. "Jason"
     100 air squat/5 MU
       75  / 10
       50 / 15
       25 / 20
  T = 14:15     ( MU выполнял с колен. Высота потолка не позволяет делать полноценные MU)

12062012

Warm up.

1. 100 DU for time.
    1 min (PR)
2. Strict pull up
    20/20/20  (rest 5 min bitween)
3. AMRAP 12 min  (90% effort)
    5 burpee
    7 KBS 24 kg            19 rounds (228 r)
   

11062012 (week 1)

Warm up.
Stretching.
FRAN 2:31
1. "FRAN"
    For time 21-15-9
   truster 42,5 kg
   pull up
                     T - 2:31   (PR)
Rest 15 min
2. Hang Power Snatch
    57,5 x 3 every min in 15 min
3. GM 3 RM
    80/3; 110/3; 110/3 


http://www.youtube.com/watch?v=NQe7sKMjca0&feature=plcp

10062012

REST DAY

09062012

Warm up.
Stretching.
Core.
1. Press. 3RM
 60/ 62,5/ 65/ 67,5/ 70(fail)
2. BSq.
BW (80kg) x 50 reps (not for time)
3. RDL.
50/10; 80/10; 100/10; 110/10;
Rest 3 hours.
HS stance.
L-sit.
For time:
 10 DB Snatch 35 kg + sprint 108 m;
 10 DBS + sprint 81 m;
 10 DBS + sprint 54 m;
 T - 4:07

08062012

Warm up.
Stretching.

"HOPE"  modif.   (90% effort)
1. Burpee
2. KB Snatch 24kg
3. V-up
4. KB Truster 2 x 16 kg
5. DU

Each exs. 1 min.
Bitween rounds 1 min rest.  140/150/146  (436)

07062012

Warm up.
Stretching.
CORE.

1. Power Clean
    Every min 90 kg x 2 in 10 min

2. Snatch Balance
    50 x 5 x 2
    OHSq  80 x 5 x 2

3. For time 21-15-9
    FSq  42,5kg  (bar on floor)
    Burpee
    Pull up                          T = 5:20

06062012

Warm up.

1. W. pull up
    16/5;  24 kg 6/6/6/6/4
2. AMRAP 20 min
   10 pistols
   10 KB push press 24 kg (5+5)
   20 DU
  Score:  15 r + 2  (602 reps)

3. Tabata sit up
     14/14/14/12/12/12/12/12  (12)
  

05062012

Warm up.
Stretching.
CORE.

1. Snatch Pull
    Every min 75 kg x 2 in 15 min.
2. FSq   5RM
    50/5; 80/5; 100/5; 115/5 (new 5RM)
3. For time 21-15-9
    Hang squat clean DB 2 x 22 kg
    HSPU
    T = 4:18
4. W. sit ups + 20 kg  50 reps (not for time).

04062012 (week 3)

REST DAY

03062012

REST DAY

02062012

Warm up.
Stretching.

1. Speed Ladder
2. Plyo jump
3. W. Ring Dips
    16 x 5;  32 x 3 x 3

Rest 3 hours

1. 15 pull ups + 15 HSPU  x 5  ( rest 1 min)

2. 3 sets:
    1 min Burpee
    1 min DU
    2 min rest
    25/25/23
    60/60/60

HS stance practic   15 min

01062012

Warrm up.
CORE.

1. Push Press
    85 kg x 2 in 7 min
    80 kg x2 in 5 min
2. BSq  heavy single
    50/10; 80/5; 110/1; 140/1; 155/1
3. For time
    21-15-9
    SDHP 50kg
    T2B
     DU x 2           T = 5:48

31052012

REST DAY

МАЙ :
19 силовых тренировок (32 упр.)
Акцент - соловое взятие и взятие в сед.
22 меткона.

30052012

Warm up.

For time (90% effort)

300 DU

100 sit up (n/anch)
200 push up
300 air squat
300 DU               T = 34:25

29052012

Warm up.
Stretching.
Core.
1. Box jump 
    115 sm x 3  rest 45 sec.
2. Plyo push up (2 clapping: backward & foreward)  3 x 3

3. Power Clean
   80 kg x 3 in 15 min
4. " Nate"
      AMRAP 20 min
      2 MU
      4 HSPU
      8 KBS 32 kg             16 rounds + 1 MU    225 reps