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