29042012

aerobic session 1 hour
Rest Day

28042012

Warm up
Core
1. Jerk heavy single
    50/10; 70/5; 80/ 5; 90/1; 102,5/1; 100/1; 80/3
2. GM
    50/10  80 x 2 x 12 sets rest 45 sec

27042012

Easy recovery workout
Warm up
1. Tabata DU
    36/22/30/28/31/27/30/25
    Total 229
2. Every min 7 HSPU in 10 min
3. Every min 10 KB snatch 24 kg (5+5) in 10 min
4. Planke (side)
    30"+30"+30" rest x 3 sets
5. Every min 6 strict pull up in 10 min
    Between excs rest 3 min

26042012

Warm up
One hour - aerobic session
1. Snatch + hang snatch 1+1
   10 sets x 60 kg (rest 45 sec)
2. Snatch pull
    75 x 3 x 2
    80 x 2 x 2
3. For time 5 rounds
    10 BJ 60 sm
    10 DB truster 2 x 20 kg
    T - 4'10"

26042012

Warm up

CORE

1. DU 1 min on/1 min

   57/93/108/81/72 (total 411)

no rest

2. 1 min on/1 min off

    KBSw 24 kg  

    30/30/30/25/27   (total 142)

no rest

3. Every min 20 push ups
no rest

4. 30" on/30" off

    Planke

24022012

Warm up
"BRADSHAW"
10 round for time
3 HSPU
6 DL 100 kg
12 pull up
24 DU           T = 16'30"

23042012

Warm up
1. Weighted Pull up
    16/5;  24 x 2 every 30" in 5 min
2. For time:
   200 DU
   10 rounds:
   10 pistols
   10 C @ J KB 24 kg (5 right + 5 left arm)
   200 DU
  T = 21'58"

22042012

REST DAY

21042012

Warm Up
Stretching
Core
1. Ring Dips
    +5/ 3; +8/3 x 2;  bw/3 x 3 (ub)
2. Bench press
    50/10; 70/5; 80/5; 90/5; 95/5; 100/7
Rest 2 hours
3. Clean squat
    80 x 2 x 10 set  rest 45 sec
4. For time
   800 m run
   10 rounds
   10 HSPU
   10 BJ 60 sm
   800 m run              T = 18'50"

20042012

Warm up.

 Core.

1. Snatch 1RM

75 x 1 PR 77,5 x 1 fail

2. C & J 1 RM 95 x 1 PR 100 x 1 fail

3. For time:

 800 m run

 10 rounds

 10 pull up

 10 push up

 800 m run.
T 13'47"

19042012

Rest day

18042012

Warm up
HS stance 15 min
1. Power Snatch
    1 rep 60 kg every 30" in 10 min
2. FSq  5 RM
    50/5; 80/5; 100/5; 110/5  (no belt)
3. 3 rounds for time
    10 BJ 60 sm
    10 DB truster 2x 20 kg
    T = 2'26"

17042012

Warm up
1. Weighted Dips
    16/5: 24/5: 40/5 x 5
    (rest 2 min)
2. L-sit routine 

16042012

Warm up

CORE

1. OHSq
    heavy single 100 kg PR
2. "Santiago"
     7 rounds for time
     18 hang clean DB 2 x 16 kg
     18 pull ups
     10 power clean 62 kg
     10 HSPU
   T = 31'32"
Rob Orlando 28:59

15042012

REST DAY

14042012

Мой вес на  14.04

Warm up
Gymnastics 15 min
1. OHSq
    wu,   bw 80kg  x 12 reps

2. Power Clean

     wu;  70 x 2 x 2

             75 x 1 x 5

rest 3 hours

3. "kristine"

     3 round for time

     50 SDHP

     12 DL BW (80 kg)

     21 BJ 60 sm                T = 10'34"

13042012

Warm up
core
1. Box jump plyo 
    105 sm x 5 x 3
2. Clean
     60/3 70/3  80/2 x 2  80/1 x 3
3. Clean Pull
    95/3 x 2
   100/3 x 2
4. "Helen"
     3 round for time
     400 m run
      21 DBS 24 kg
      12 pull up           T = 8'46"

12042012

REST DAY

Stretching

11042012

Warm up

Stretching

CORE

Gymnastics 30 min

1. Truster heavy single

50/2; 60/3; 70/1; 80/1;85/1; 90/1

2. Power Snatch

    50 kg x2 x2

    60 x 1 x 3
3. Push Press

    67.5 kg x 5 x 1

    80  x 5 x 2
4. 30 MU            6'42"

10042012

Morning session
Warm up
CORE
1. Prictice handstand 10 min
2. W. pullups
    24 kg x 5 x 5 rest 2 min
3. Practice L-sit 10 min
4. 21-15-9
    KB High Pull  2x16
    V-up                       T = 2'41"

09042012

Warm up
Stretching
CORE
1. Snatch 
    wu; 60 kg x 2 x 2; 60 kg  x 1 x 3
2. Snatch Pull  
    70 kg x 3 x 2
    75 kg x 3 x 2
3. "Pheezy"
     3 rounds for time
     FSq 75  kg x 5
     Pull ups x 18
     Deadlift 102 kg x 5
     T2B x 18
     Push Jerk 75 kg x 6   (в оригинале все таки 5 повторов)
     Push ups x 18
  T = 12'54"

08042012

REST DAY

07042012

Warm up.
Stretching.
SNATCH   routine
 50, 60, 65, 70 kg
Rest 3 hours
1. GM 50/10;70/5 x 2
2. Push Jerk
    90 kg x 2 x 8  rest 1 min
3. BSq  3RM
    50/10;80/5;110/5 130/3; 142.5
4. 10-9-8 -...- 1
    Power clean 60 kg
    Burpee + BJ 60 sm   T = 11'42"

06042012

Warm up
Stretching
A:  Power Clean
     70 kg x 2 x 5  
B: Hang Snatch
    50 kg x 2 x 3
    55 kg x 2 x 2
C: Snatch Push Press + OHSq
     70kg x (3+2) x 3
D: KBS  32kg (first time 32 kg)
     One min on/ 1 min off   30;30;28;24;25 reps

05042012

REST DAY

04042012

Warm up

My son's Mark Birthday
1 year

Stretching

A: Every 30" 4 HSPU in 10 min

B: TABATA  KB Jerk 2 x 16kg

     16;14;12;13;13;12;13;13    T = 12 Sum = 106

C:  Amrap 12 min    (80% - 90 % effort)

     5 KBS 24 kg

     10 sit up

     15 air squars          

   14 r + 5 KBS + 8 situps

03042012

3/2
Morning session
Warm up
Stretching
GM 50/10 70/5 80/5
A: CLEAN
     75 kg x 3 x 2
     80 kg x 2 x 3
B: Clean Pull
    95 kg x 3 x 5
C: Front Squat
     100kg x 3 x 3
     (between sets 3 ring MU)

02042012

Warm up
Core
A: OHSq  heavy single
     50/3 80/1 90/1  95/1 PR
B:  "Angie"
       100 pull ups
       100 push ups
       100 sit ups
       100 air squats          T = 13'20"

01042012

REST DAY