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