27122012

Warm up.
Stretching.

3rounds
10 OHSq 20 kg
20 back hips ext.
2 Rope climb  ( высота 2,4 м.  Сидя на полу, без помощи ног)

1. Snatch ( Squat)
    wu. 40-65 kg
    65-67,5 kg x 2 x 10 sets.   Rest 1 min

2.   AMRAP 12 min
     5 C & J 80 kg
     10 Push ups
     15 Hips Ext.
     5 rounds + 1.

26122012

Warm up.
CORE.

Back Squat
wu 50 - 110 kg
130kg  x 2 x 10 sets
Rest 1 min

CORE.

25122012

Warm up.
Stretching.
CORE.

1. Jerk
    wu 50- 75 kg
    EMOM  75 x 3 in 8 min   (75%)

2. W. Strict Pull ups
    EMOM  +10 kg  x 5 in 8 min

3. "540"
     For time:
     50 OHLunges  Plate 20 kg
     40 Pull ups
     30 Trusters 40 kg
     20 Burpee
     10 Squat Clean   60 kg                   T - 8:53

24122012

Warm up.
Stretching.
CORE.

1. Snatch (Skill)
    wu
    Hang Power Snatch  (high position)
     50 x 3 x 8 sets   rest 45 sec
2. DeadLift   5 RM
    wu 50-100 kg
    110; 130; 140; 150;
3. W. MU ring
    +5 kg 4 x 3 rest 30 sec
4.  Bench Row

Rest 2 hours
wu
2 rounds
10 WB
10 Pull up
10 HSPU

AMRAP 20 min
20 Sit ups
50 DU
25 Push ups
                       9 rounds + 12 sit ups (867 rep)

22122012-23122012

Rest Days.
Stretching. 

21122012

Warm up.
Stretching.
Core.

1. C @ J.
    WU.   50x3x2.  70x3.  80x3   85 x1.
     EMOM.  90 kg x 1. In 8 min.   ( 90% RM)

2. Front Squat
   Wu
    75% x 3 x5 sets
    100 kg.  

3. AMRAP 15 min
     8 ring Dips
     10 BJ 60 sm
     12 lunges w 20 kg plate over head.
      90% effort.     10 rounds

Evening: L-sit.  Push ups

20122012

Warm up.
Stretching.

WU:  3-5-7-9          Strict Pull up
         6-10-14-18    Dips

For time:
21-18-15-12-9-6-3
Wall Ball  9 kg  (2,5 метров - больше высота потолков не позволяет)
DLHP KB 24 kg
                                       T - 6:36
rest 5 min

21-18-15-12-9-6-3
Push Press KB 2 x 16 kg
Sit ups
                                       T - 5:24

CORE.
Stretching.

19122012

Warm up.
Stretching.
CORE.

1. Snatch (Power) 
    60-75%  x 8 x 3
     50-60 kg

2. 3 rounds for reps:
    1 min BJ 60 sm                24/22/22
    1 min Push ups (-3 sm)     34/32/32
    1 min Lunges                    36/36/36
    1 min rest
    3 rounds:
    1 min Fermer Walk w 2 plate
    1 min sit ups    39/36/36
    1 min Plance
    1 min rest

Все еще не могу тренироваться в полную силу. Надеюсь к следующей неделе выйду на рабочие обороты....

18122012

Warm up.
Stretching.
CORE.

1. Back Squat  (box)
    wu 
    EMOM   90 x 2 in 12 min.
    Speed.
    90 kg - 55% of RM

2. EMOM Power Clean 60 x 5 in 12 min

3. 100 Pull up   (90% effort)   T -  4:00   ( 3:21 PR)

Stretching.

17122012

Warm up.
Stretching.
CORE.

1.Bench Press
   wu
   EMOM 100 x 3 in 10 min.
   ( Ноги на скамье. Акцент на работу рук. Хват средний)

2. Bench Row  ( в тренажере)
   10 х 10  (medium eff.) rest 45 sec

3. W Dips
     0/10 x 2
     10/8
     15/8
     20/8
     25/8
     30/8

DU. W sit ups. back (reverse) hip extensions.

16122012

REST DAY

15122012

Warm up.
Stretching.
CORE.

TABATA
Hang Power Snatch 20 kg
Air Squats
Hang Power Clean
Push up.

Stretching.

14122012

Warm up.
Stretching.
 Light recovery traning:
  Press ( speed)
  Pull up
  CORE

13122012

Warm up.
Stretching.
CORE.

1. Snatch  (with bar)  100 reps - упор на технику и скорость
2. W Ring Push up.
    0/ 10 x 2
    5/5   10/5  12.5/5  15/5   17.5/5   20/5 x 3
3. EMOM  7 strict pull ups in 10 min

4. Bench Row 
    5 x 10 reps

Stretching.

12122012

REST DAY.
STRETCHING.

11122012

Warm up.
Stretching.
CORE.

1.Bench Press (под углом 45)
   wu: 20/21  50/10   70/5  880/5
   90 kg x 5 x 5

2. Good Morning
    wu  50/10  60/10  70/10
    82,5 x 10 x 2 s
    70 x 20

3.  T = 11:55  (with rest)
 

10122012 (1)

Warm up.
Stretching.
CORE.

1. HPSna  (high position)
    wu
    EMOM in 15 min
    5 min 50 x 3
    5 min 50 x 4
    5 min 50 x 5

2. BSq
    wu
    70 kg   30 sec on/ 30 sec rest  (стато-динамика, 10 -11 повт за 30 сек)  x 3 sets
    2 круга с 3 мин отдыхом. В планах было 3 раунда, не хватило времени.
               

07122012-09122012

RESD DAYS

06122012

Warm up.
Stretching.
CORE.

A1. Press
B1. Stcict Pull ups 10 reps

5 sets. rest 1 min

Stretching.

05122012

REST DAY

04122012

Warm up.
Stretching.

1. Power Snatch
    wu
    55 / 3 x 2
    57,5 / 3 x 2
    60 / 3 x 2

2. Push Press (easy)
    wu
    50/ 5
    60/5
    70/5 x 3

03122012

Warm up.
Stretching.
CORE.

1. Snatch
    wu
    57,5 x3 /  60 x 3 /  62,5 x 3 x 2 / 65 x 3
2. Snatch Pull
    77,5 x 4 / 80 x 4 / 82,5 x 4 / 85 x 4
3. Pause Back Squat
    wu
    110x3 / 115 x 3 x 3
4. Back.

02122012

Warm up.
Stretching.
CORE.

WOD 4
AMRAP 10 min
1-1-2-3-5-8-13-21-34
1. Trusters 45 kg
2. Burpee  HR (plate jump)
                                             136 reps

01122012

REST DAY