31032012

2/2
Warm up
CORE
Stretching
A: JERK
     Heavy single: 100 kg PR
     90 kg x 1 x 3 ( rest 2 min)

B: Power Snatch
    52,5 kg  x 2 x 5 (rest 2 min)
C: A1 Truster 50 kg x 10  x 3
     B1  Тяга в наклоне  70 x 8 x 3

30032012 ( week 2)

1/2
Warm up
Core
Stretching
A: Snatch
    Every 30" 1 HPSna + 1 HSna (sq) in 10 min 55 kg
    (the last 5-6 rounds a little more  rest )
B: Snatch pull
    70 kg x 3 x 5  (straps)
C: 10 round for time
     3 BSq 100 kg
     6 pull ups
     9 push ups
T = 7'00"

29032012

REST DAY
Stretching

28032013

5/1
Warm up
Stretching.
CORE.
A: SNATCH
    45/3; 50/2; 57,5/2; 60/1; 72.5/1; 72,5/1; 75/1;
B: C @ J
    60/3; 70/2; 80/1; 85/1; 90/1; 95/1
C: Front Squat
     60/5; 90/3; 110/1; 122,5/1  PR

27032012

Warm up
Core.
A: 100 DU  1'01"  PR 
     (75 du unbroken)
B:  21-15-9
     HSPU
     KBS 24 kg        T = 3'45"
C: Strict pull ups routine

26032012

4/1
Warm  up
Stretching

A: Power Clean (speed)
     65% x 3 x 5
     60 kg x 3 x 5
B: Hang Snatch (below knee)
     50 kg x 2 x 5
C: Snatch Push Press + OHSq
     50 x (3+2) x 3
D:  "50"
     50 BJ 60 sm; 50 Pull up; 50 KBS 16 kg; 50 lunges; 50 K2E;
     50 Push Press 20 kg; 50 hip extensions; 50 truster 20 kg; 50 Burpees;
     50 DU; 
 T = 21'57" 
 blisters on hands is not allowed to work in full force on the Pull Ups & K2E
 PR "50" - 20'10"  (with 100 jumping rope instead of DU)

25032012

3/1
Warm up
Stretching
CORE
A: Clean    (speed)
     70% x 3 x 5
     70 kg x 3 x 5
B: Clean Pull
     85% (of clean) x 4 x 5
     85 kg x 4 x 5
C: For time:
    9-6-3
    Trusters  65 kg
    MU
T = 4'20"

24032012

Warm up
Stretching
MU routine

TRX presentation
CroossFit presenation

23032012

В зал сегодня не попал, поэтому тренировка в офисе.

Morning session
Warm up.
A: 3 round for time
    50 DU
    30 KBS 24 kg
    20 KB trusters 2 x 16 kg   T = 11'19"

B: KB & Pull ups routine  20 min

Evening session
Stretching
100 DU   1'07" PR
weighted pull ups
    

22032012

REST DAY

21032012

2/1
Warm up.
TRX 15 min
Stretching
A:  Jerk behind neck
     heavy single   90; 92,5, 95
     80% of hs     75 kg x 1 x 3 (rest 1min)
B:  Power Snatch
     65% x 3 x 5  (rest 1 min)
     50 kg x 3 x 5;

"Nasty Girls"
3 round for time
  50 air squats
  7 MUs
  10 hang power clean 60 kg
 Т = 8'06"
Выходы делал с колен...

20032012

Warm up.
CORE.

A: DU 10 min 1min on/1 min off
            79;87;85;86;83   Sum 420 reps
B: TABATA
     KBS 24 kg    11;11;11;11;11;11;11;11;   11
     Air squat        22;21;20;20;20;20;20;21;   20
     Push ups     16;16;16;16;12;12;10;11    10
     Sit ups            12;12;12;12;12;11;11;11    11          Sum 52

19032012 (WEEK 1)

1/1
Warm up.

Stretching.

Core.

A: Snatch 

                 78% *3*5

                 55kg*3*5

B: Snatch Pull 

                 100% Sna * 4*3

                  70kg*4*3
C: Pause BSq   3*5
     100*5; 105*5; 110*5;
   

18032013

Rest Day

TRX seminar

17032012

WARM UP
Stretching.

A: Snatch 1RM   70 kg  72,5 fail
B: C @ J   1RM   95 kg   100 fail
Rest 2 hours

 3 rounds for time
    15 PC 60 kg
    15 Burpees       T = 5'51"
Rest 1 hour
    3 km  

16032012

Warm up.
Core. Strerching.
A: Power Snatch
    60%*2*2; 70%*2*2;  80%*1*3
    45kg, 50 kg, 57,5 kg
B: Power C @ J
    60%*2*2; 70%*2*2;  80%*1*3
    57.5; 67.5; 77.5;

"JT"
 21-15-9
HSPU
Ring Dips
Push ups     T = 8'34"

15032012

REST DAY

OPEN 12.4

AMRAP 12 min

150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

14032012

Warm up.
Stretching. Core.

A:  Hang Power Clean
     50/5 x 2; 60/5x 2; 70/3; 80/3; 85/3 x 3
B:  OPEN 12.3
     AMRAP 18 min
     15 BJox Jump 61 sm
     12 Push jerk  50 kg
      9  T2B
    Score - 9 rounds + 14 BJ

13032012

Warm up.

CORE.

A: WTD Pull ups

     Every min 2 pus x 32 kg in 10 min

B: 21-15-9

    KB C @ J  24 kg right arm

    KB C @ J  24 kg left arm

    Burpees

    T = 8'52"
STRETCHING

12032012

Warm up.
Core.
A: Snatch Balance:
    40/5; 50/5; 60/3; 65/3; 70/3
B: OHSq  3RM
    80/3;   87.5/3  
C: "DIANE"
      21-15-9
     DL 100 kg
     HSPU               T = 4'07" 

11032012

Stretching.
Bench press
50/10 x 2; 80/5 x 2; 90/3; 100/3; 110/1 x 3

10032012

Warm up.
Stretching.
 A: OPEN 12.2
    AMRAP 10 min
    30 snatch 35 kg
    30 snatch 62,5 kg
    30 snatch 75 kg
    Amrap 95 kg                 Score 56 reps.

B: 30 MU  (first time)
    (потолки низкие, по-этому  выполнял с колен)  
T = 9'00"

Rest 3 hours

C: As fast as posible  100 FSq 80kg. Every min - 2 HSPU
     T = 16'44"

08032012

08.03 and 09.03
Rest Days

07032012

Warm up.

Stretching.

CORE ( GM + K2E)

Skill:  Jerk 50/5  60/5 x 3

        

A: Back Squat  5 RM

           50/5;80/5;110/5; 130/5; 135/5   new 5RM

B: "Klepto"

4 rounds for time of:

27 Box jumps, 24" box (61 sm)

20 Burpees

11 Squat cleans, 145 pounds (65 kg)     T = 19'35"
Видео BSq 135 x 5

06032012

Morning session
Warm up
AEROBIC
1000 DU for time   22'20"

Evening session
Warm up.
10-9-8-7-6-5-4-3-2-1 
Chin ups + dips    T = 6'42"
KB routine (not for time)
5 swings + 5 high pulls + 5 snatch + 5 C @ J
1) 16 kg
2) 24 kg
3) 2 x 16kg.
CORE.

05032012

Morning session
Warm up
Stretching

A: MU practice
B: OPEN 12.2 
AMRAP 10 min
    30 snatch 35 kg
    30 snatch 62.5 kg
    30 snatch 75 kg
    AMRAP 95 kg
50 reps - очень медленно делал, не следил за временем...Как результат - всего 50 повт.
               В субботу буду переделовать.

Evening session
Warm up.
DU 10 min (1min on/1 min off)
67/90/95/87/96   Sum 435 reps

Tabata
Push ups 22/20/16/12/11/10/10/10               S 111   T 10
Air Squats 22/20/20/20/20/20/20/20               162    T 20
Sit ups 12/12/12/12/12/10/10 (not anchored)   80     T 10
Push Jerk 2 x 16kg 10/10/8/8/8/8/8/10            70     T  8
No rest beetwin exercises
T - 48

04032012

REST DAY

03032012

Warm up.
Stretching.
MU routine

OPEN 12.1 AMRAP 7 min BURPEES !!!!!!!
113 reps
Weighted MU
+2,5 kg; +5kg/1 x 3;
Snatch squat
40/3; 50/3; 60/1 x 5

02032012

Warm up.
Stretching. Core.
MU practice.
A: Military Press
     50/3 x2 60/1 x 2  65/1  70/1 x 2
     70 kg   new PR
B: Push Jerk
    50/3; 60/3 x 2; 75/3 x 5 sets.
Ring dips 3 x 10

01032012

REST DAY

Stretching.

CrossFit OPEN 12.2

AMRAP  in 10 minutes:
• 30 rep., Snatch 34 kg
• 30 rep., Snatch 60 kg
• 30 rep., Snatch 75 kg
• How many reps snatch 95 kg