30112012

Warm up.
Stretching.

Easy recovery traning
EMOM  15 WB 8 kg in 6 min
EMOM  8 strict pull ups in 6 min
EMOM  8 HSPU in 6 min
EMOM 15 sit ups in 6 min
EMOM 15 KB Sna 24 kg (alt every min) in 6 min
EMOM 15 KB Jerk 24 kg (alt every min)  in 6 min
EMOM 15 V - ups in 6 min
EMOM 15 KBSw 24 kg in 6 min
EMOM 10 Burpee HR in 6 min

Stretching.

29112012

Warm  up.
Stretching.

1. W. pull ups
    0/10. 10/5. 12,5/5.  15/5. 17,5/5. 20/5 x 3

2. For time:
     1-1-2-3-5-8-13-21
     Trusters 42,5 kg
      Burpee ( jump on bamper )
90% effort.    T-   9:00

Stretching.

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REST DAY

27112012

Warm up.
Stretching.


"Bull"
2 rounds for time:
200 DU
50 OHSq 60 kg
50 Pull ups
1,6 km run                                  T - 39:23

26112012

Warm up.
Stretching.
CORE.

1. Snatch Balance
    40/3 50/3 60/3 65/3 70/3

rest 2 hours

wu
2. For time:
    2 x 16 KB
    20 Trusters
    20 SDHP
    20 C @ J
    20 Snatch
    20 FSq
    Every min  4 Burpees.
                                            T - 6:53
  

25112012

Warm up.

Stretching.

CORE.

WOD 3  2 attempt:

112,5 -182,5 kg  &  267 DU

182,5 kg  DL PR

24112012

Warm up.

Stretching.

CORE.

WOD 3

EMOM x 2 reps DL in 8 min

each min +10 kg. Than, up to 10 min - DU

110 - 180 kg    and  242 DU

24112012

Warm up.
Stretching.
CORE.

1. Snatch
    EMOM Power Sna 60 x 3 in 15 min (T&G)

2. Death by Ring MU
    6 r. + 6 MU

3. DU   1 min on/ 1 min off   10 min

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REST DAY

21112012

Warm up.
Stretching.
CORE.

1. Ring MU
    5 x 5 rest 1 min

2. "Lynne"  (90% effort)
    5 rounds for MAX reps.   
    1. BW Bench Press          16/15/13/12/10
    2. Pull ups                        30/30/30/25/25      Total 206 reps
        Rest 5 min bt rounds      

20112012

Warm up.

Stretching.

1. DL

   EMOM   x 2 in 8 min

   Результат - максимальный  тоннаж.

   100-110-120-130-140-150-160-170 kg.   (2160 kg)

   180 - fail

2. Bench Row   60/8 70/8 x 3

Rest 2 hours

wu

EMOM  10 Burpees+30 DU in 10 min

Stretching. Back. 20 min

19112012

Warm up.

Stretching.

CORE.

1. Snatch

    Singles. 60-65 kg.

    Speed

2. Snatch Balance

    40/5  50/3  60/3  65/3  67,/3

3. Press
    60 x 3 x 10 sets rest 45 sec.

18112012

Warm up.
Stretching.

WOD 2 ON- Line Game Russia
28/28/30/110
25/25/26/110

382 reps

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Warm up.
Stretching.

WOD 2:
2 rounds for max reps:
1 min. Snatch left arm
1 min Snatch right arm
1 min KBSw
1 min jumr thr. Bar 22,5 sm.
1 min rest

369 reps

16112012

REST DAY

15112012

Warm up.
Stretching.
CORE.

1. Snatch. Singles.
    60-70 kg. 15 min

2. EMOM  Trusters 50 x 5 in 10 min.
 
3. Bench Row 
     x 8 reps  50/60/65/70 kg

14112012

Warm up.
Stretching.

"Franibeth"
21 Trusters 42,5 kg
21 Pull ups
15 Power Cleans 60 kg
15 Ring Push ups
9 DL 100 kg
9 HSPU
                                     T - 3:12

13112012

Warm up.
Stretching.

1. Squat
    3; 3; 3; 3; 3;
    Wu
     130; 140; 150 (fail); 150; 150;

2. For time:
    20 pull ups
    30 KBS. 32 kg
     10 -1; 9-2;....;1-10.  Push up ( barbell)  C @ J 60 kg
     30 KBS 32 kg
     20 pull ups.        T - 17:20

12112012

Warm up.
Stretching.
CORE.

Snatch. Singles.
  Many reps with 60 - 75 kg.
  Speed. Vertical Jump.

Rest one hour

WOD 2 3d On-Line CrossFit Games.
AMRAP:
 2 rounds:
1 min KBSnatch 24 kg right arm
1 min KBSnatch 24 kg right arm
1 min KBSw 24 kg
1 min side jums thr. bar (22,5 sm)
1 min rest                                                
30/27/30/90 
27/27/22/86   
Total  339 reps.
Next step - 350 - 360 reps.

11112012

REST DAY

10112012

Warm up.

WOD 1 3d ON-Line CrossFit Games (Russia)

AMRAP 10 min
30 reps 35 kg  FG2OH
30 reps 55 kg  FG2OH
30 reps 75 kg  FG2OH
30 reps 95 kg  FG2OH

My resault 79 reps   (11th) place.

09112012

Warm up.
Stretching.

Recovery:
EMOM  30 DU in 10 min
EMOM  3 Ring MU  in 10 min
EMOM  15 V-up in 10 min
EMOM 10 Pull up in 10 min
Emom 30 DU in 10 min

08112012

Warm up.
Stretching.
CORE.

1. Power Snatch
    many sets 50 - 55 kg x 5 reps

2. Jerk
    60kg. Technique.

3. 5 rounds for time
     10 HPCleans 60 kg
     10 Burpees
                               T - 5:24

07112012

REST DAY

06112012

Warm up.
Stretching.

1. Snatch technique.
    40 - 50 kg  x 3 reps

2. Front Squat
    wu
    EMOM 100 x 3 in 10 min

3. 5 rounds for time:
    5 Squat Cleans + Trusters
   10 Pull ups
                                                T - 3:53

05112012

Warm up.
Stretching.
CORE.

1. Snatch.
    Many sets 60-70 kg   x 2 reps.

2. For time:
    15 DL
    15 Burpees thr. bar
    15 HPCl 
    15 Burpees thr. bar
    15 FSq
    15 Burpees thr. bar
    15 Jerk
  
    Bar 60 kg.   T - 6:20
    Комплекс

03112012

Wieght Lifting. Technique.

02112012

Warm up.
Stretching.

1. Snatch practice
   50 x 3

2. DL   3;3;3;3;3
            130; 140; 150; 160; 160;

3. Shrug 90 x 10 x 2     

In 2 hours:

TABATA
DU               35/ 33/ 41/ 33/ 20/ 30/ 31/ 32/        (255)
Push ups       25/ 20/ 15/ 12/ 10/ 10/ 9/ 8/            (109)
Air Squats    22/ 21/ 20/ 20/ 19/ 17/ 20/ 17/        (156)
Sit ups          15/ 15/ 14/ 13/ 11/ 11/ 11/ 11/        (101)

Beetwin exc.  rest 1 min

01112012

Warm up.
Stretching.
Core.

1. Practice Snatch Balance
     60/5 65/3 x 2

2. Power Clean
    Wu
    Every :30  90 x 1  in 10 min

3. For time:
   30 HSPU
   40 Pull ups
   50 DBSwing 24 kg
   60 Sit ups
   70 Burpees.              T - 10:43.  ( April 2012 11:20).

31102012

Warm up.

"GRACE"

  30  C @ J  60 kg.

                                  T - 2:22  PR