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