04102013

Warm up.

1. Snatch
    x 2 reps
   60/65/70 x 5 sets/ 60x3x 2 sets

2. KAREN
    150 WB 9 kg 6:36

3. AMRAP15 min
   5 HSPU
   5 x 30 m run with SB
   10 pull up
   8 r + 3 HSPU

03102013

1.
Warm up

Snatch Balance  60-70 kg x 3 reps
OHSq  60-90 kg

2.
Warm up.

Power Clean
EMOM
5 min 60x5
5 min 70x5
5 min 80x5

x3
50 ASq
40 Sit up
30 Push up
20 Pull up
10 Power Snatch/C @ J/ Burpees

3. Warm up.
    AMRAP 10 min
    10 Ring Dips
    10 KBSw 24
    11 rounds

02102013

Warm up.

1. Press
    65x2/70/75/77,5/80

2. 10-9-8-07-6-5-4-3-2-1
    BW BSq  #82,5
    HSPU -5 sm
    12:03

3. x5
   5 RMU
 10 BJ
 15 Burpees
 11:03

Stretching



Evening
Squat Snatch singles

01102013

Warm up.

1. Randy
   75 Power Snatch #35
   5:28

2. x 3
   30 SDLHP KB #24
   30 sec HSPU
   30 K2E (пол амплитуды)
   30 sec Plank

CORE. Stretching

30092013

Warm up.

1. DL+PClean+2 Push Jerk
    Every min
    70 x 2 min
    75 x 2 min
    80 x 2 min
    85 x 2 min
    90 x 2 min
    95 x 2 min
    100 x 1
    80 x 2
    85 x 2
    90x 2
    95 x 2
   100 x 1

2. Tabata Wall Ball 11/11/11/11/11/11/11/11/11

3. not for time
    x 3
   6 x  10 m Farmer Walk 2 barbells 30 kg
   20 BJ
   6 x 10 m  Farmer Walk
   20 Ring Dips   

29092013

Warm up

Skill T@G Snatch
# 45 10 x 5 reps rest 30 sec

2. For time:
    30 Burpees + Bar MU

    4:37

28092013

Warm up.

x10 (not for time)
3 Ring HSPU
6 x 15 kg WPull ups

Bike/ Interval
10 rounds 30 sec on/off  (7 resis)

27092013

Warm up:
x3
5 Wall Climb
20 Lunges
BJ single leg 5x10 reps each 40 sm

1. 100 WLunges #45
    Every min 3 C2B pull ups
   8:47

2. x5 (not for time)
   10 DL # 80
   10x10m Farmer Walk 2x25 kg SB
   20 Push up -5 sm

Stretching 

26092013

1.
Warm up.
Stretching.

x10
10 Push Press #40
10 Ring Horiz. Pull up
10 T2B
10 Ring Horiz Push up
10 KB Squat

Stretching

25092013

Morning

Tabata ASq
24/24/24/24/23/23/21/21

AMRAP 15 min
3 bar MU
6 HSPU
9 exc. with Rope
9+5
Stretching

Evening

warm up

x3

10 Dips

10 strict pull up

20 Lunges

Lunges W

x 12 each leg

12/14/16/18/20 kg

RDL (deep)

x20 reps

40/60/70/80(15)/60

x3

Bench Press #80 x 10

Heels Flectoin #30 x 10

RHEx

24092013

REST DAY

23092013

1.

Warm up
Stretching.
34:19

Rest 2 hours
FSq 75%
50/10
70/5
80/4
90/4
100/3x4

x5
10 GHD sit up
10 HSPU
not for time

22092014

1. HPClean
EMOM
70x3 in 3 min
80x3 in 3 min
85 x3 in 3 min
Every 2 min
90x2 in 3 min
100x1 in 4 min
70x10

2. WDips
    x5
    15/25/30/40/45/50

3. RHExt,GHD sit up. Core. Stretching.

21092013

Snatch
60-80 kg
Singles

Ring HSPU

20092013

Back Squat
x10
50/70/80/90/100/110/120/130

19092013

3 rnft
10 GHD sit up
10 HCl+jerk  #20
10 GM #20

1. Push Jerk (from split)
 40/3
50/3
60/3
70/3
80/3.
90/3
100/3x3

2. Split Jerk (speed)
    60x3x3
    70x3x3
    80x3x3

3. Bent Row
   50/8
   60/8
   70/8
   80/8
   90/6
Stretching

Rest 3 hours
BOX

warm up
Ladder 1-5
PCl #60
Strict Pull up

5 rounds
20 KBSnatch #24 right
20 KBSnatch #24 left
20 Burpees
18: 40
Stretching

18092013

1. Hang Snatch /speed/
   65 x 2 x 5
   70 x 1 x 3
   72,5 x 1 x 3
   65 x 3 x 3

2. 4 rounds
    10 C2B pull up
    10 OH Lunges #35
    10 KBSw #32
    10 OH Lunges #35
    11 min

3. EMOM in 10 min
   15 WB

Stretching

17092013

Начинаю делать по-тихоьку становую тягу

EMOM
100x5 in 3 min
110x5 in 3 min
120x5 in 3 min
130x3 in 3 min

for time:
21-15-9
OHSq #40
Ring Dips
2:59

Heels flexio, RHExt, CORE

16092013

Sna balance
x3
40/50/60/70x3
Push press snatch grip
x3
50/70/80/85/90
Sna pull from knees
80x5x3

AMRAP 7 min
7 db jerk 30 kg
7 pull up
7 db jerk #30
7 burpees
5 rounds (without 2 jerks)

Core

15092013

1. Power Clean
    Death by...#60
12 min

2. 5x
    20 bs #60
    10 HSPU
10:25

3. 3x
    10 wsitup
    10 wpllup #5 kg strict

4. Core

14092013

Warm up
Stretching

Jerk. Split. Skill

Sna pull + power sna from box.

Sna pull
x5
70/80/90/100x3

AMRAP 20 min
30 BJ
20 BPress #70
30 pull up

4 r +8bj. 90% effort

110920143

Warm up
Stretching

EMOM
+1
HPCL #60
Bar MU

Sna Pull + Power Sna
70 kg

DLSna grip

13092013

Warm up
Stretching

Arty
100 kbs #24 3:06

Press One arm kb
5x 10 #24

Srug
80/90/100/110x3
x10 reps

12092013

Warm up
Stretching

Bike
5 min wu
1 min (7) rpm 100
1 min (5) rpm 60-70
10 rounds
5 min cool down

Tabata push up

09092013

Morning
Warm up.
Stretching.

Some gymnastics

1. BSq
   50x5x2
   80x5x2
   100x5
   110x5
   120x5x3
   100x8x5 rest 90 sec

2. Ring Dips
   0x10x2
  10x10x2
  15x10x2
    WPllup
   0x6x2
   10x6x2
   15x6x2

Evening

AMRAP 20 min

15 Trusturs #20

10 pull up

5 burpee

12 r

08092013

Rest Day

EMOM in 15 min
10 burpees
EMOM in 15 min
10 KBSw #32

07092013

Warm up.
Stretching.

3x
10 DL
10 HPC
10 PJerk
30 kg

Dips
2*10
#10*5
#15*5
#20*5
#40*3
#50*3
#60*3

3x
1 km bike
15 PSna 35 kg
10 strict pull up

EMOM in 10 min
Od 15 hpllup
Ev. 20 push up

Stretching

06092013

Warm up.
Stretching.

BSq
#50 2*5
#80*10
#90*10
#100*10
#110#10
#100*10
#90*10
#80*10

05092013

Warm up
Stretching

40 kbsnatch #16
20 air squat
20 push up
20 sit up

Wod1
10-1 push jerk #60
1-10 bj #80
8:22

Wod2
Bike Jackie
1000 bike 7res
50 trusters
30 pull ups
4:52

04092013

Warm up
Stretching

EMOM in 10 min
Odd 5 HSPU -15 sm
Ev.   12 H pull up ring

EMOM in 10 min
Odd 15 HPCl #40
Ev.   15 BJ

Отдых

До сентября, хоть тренируюсь и каждый день, тренировки носят не систематический характер- просто делаю что в голову придет. Интенсивность 70-80%. Активный отдых и восстановление. 

19082013

Warm up.
Stretching.

Bike
warm up 4 min (5)
TABATA  (7)
cool down 2 min (5)

20 kg barbell
10 DL
10 HPCl
10 Press
10 BSq

3 rounds

3x
20 HS Steps
15 Bent Row
15 Ring Hor.Push up
20 sit up

18082013

Warm up.
Stretching.

20 RHPush up
20 RHPull up
20 BSq 20 kg
1 min Hand Stand

1. 5 x
    15 BSq 50 kg
    15 RDips
    6:45
Rest 7 min

2. AMRAP 5 min
    Ladder +3
    Pull up
    BJumps
    126 reps

Rest 7 min

3. For time
    21-15-9
    Bench Press 70 kg
    x 2 Lunges
    4:42

Cool down:
DL 40x15 x3 50x15x 3

17082013

Rest day.

16082013

Warm up.
Stretching.

1. Power Clean ( blocks)
EMOM in 15 min
x5 reps

2. Mini FGB
    1 min BJ
    1 min KBSw 24
    1 min Push Press 35 kg
     1 min rest
3 rounds

Stretching

15082013

Rest day
Stretching
Core

14082013

Warm up.
Stretching.

Tabata
Push up
Air Squat

Plank
Bench press

13082013

Warm up.
Stretching.

BSquat
HPCl +Jerk
Stretching.

12082013

Stretching

11022013

Warm up.
Stretching.

Bike. 21,1 km
56:03

Stretching. 

10082013

Warm up.
Stretching.

3x
10 HRPush up
20 ASq
10 HRPull up

1. VW
    21-15-9
    Bench Press 82,5 kg
    Pull up
    6:27

2. For time
    50 Lunges OH 10 kg
    40 ASq
    30 Press 20 kg
    20 BJ 60
    10 RDips
     4:36

3. AMRAP 10 min
    500 m Bike
    15 Push up
     6 r + 200 m

Stretching

09082013

Rest Day
Stretching

08082013

Warm up.
Stretching.

3x
10 Strict pull up
15 Wall Ball

1. Skill. Hang Power Clean

2. Bench Press ( 30 degr)
    35/20 55/10 65/5 75/5 85/5 95/4 100/2

070082013

Warm up.
Stretching.

3x
20 HStand steps
10 BL
20 RHExt

1. AMRAP in 15 min
   Ladder +3
Pull up
KBSw 24kg

3-6-9-...-27.

2. EMOM in 10 min 25 ASq

3. CORE. Stretching.

06082013

Warm up.
Stretching.

BSq 20 kg
3 x 20 reps

5 min HS stance   (8:45 min)

5x
10 Strict pull up
15 Ring Push up
20 BSquat 20 kg

05082013

Warm up.
Stretching.

3x
30 Revers HExt
10 BJ
10 RDips

Tabata sit ups

W RDips
EMOM in 10 min
+15 kg x 8 reps

Static.  Stretching.

Evening:
Bench Press
Press (SNATCH GRIP)

skill - HPSna 

040820132

BIKE 10 km (6 res)
 25:26

3082013

Warm up.
Stretching.

1.  5 x
    1 km BIKE (5 res)
    10 BPress 82,5 kg
    15:45

2. EMOM in 16 min
   odd 10 HRpull ups
   even 5 HSPU

3. CORE.

02082013

Warm up.

Stretching. 

50 ASq

25 Push up

100 RHExt

1. W Ring Dips

    0x10x2

    10x10x1

    15x10x1

    20x10x3

2. W Pull ups

    EMOM in 15 min

    0x7 in 5 min

    5x5 in 5 min

    15x3 in 5 min

Stretching. CORE

01082013

RECOVERY

warm up.
stretching.
 1 min Plank+ 20 HExt  x 3 sets

3 x
10 HSPU
10 HRPull ups
10 Ring Push ups
10 Pull ups strict
10 Ring Dips
20 sec static hold (ring)
20 BSq 20 kg
rest 1 min bw sets

3x
HS stance (wall) 30 sec
20 RevHExt

Evening
Bike
5 min warm up
1 min on 7 res 105-110 rpm
1 minoff on 5 res 80-90 rpm
5 min cool dawn

Stretching

26072013-29072013

Rest Days

26072013

Rest Day.
Надо взять небольшую паузу.  Спина беспокоит все чаще. Пренебрежение восстановительными процедурами рано или поздно ведет к травмам. Отныне, массаж раз в неделю - в обязательном порядке.
Август месяц -восстановление.  Упор на гимнастику.  

25072013

Warm up.
Stretching.

30 HStance steps
3x
10 T2B
10 ASq
Hand Walk

1. Front Squat
    EMOM in 15 min
    60x5
    70x5
    80x5x3
    90x4
    95x4
    100x3x3
    110x2x5

2. WPU
    x5 10/15/20/25
Stretching. 

24072013

REst Day.
Recovery.

EMOM in 30 min
50 DU

EMOM in 10 min
10 hand Stance steps
1 RMU

Stretching. CORE.

23072013

Warm up.
Stretching.

1. Snatch from blocks
    60x2 65x2 70x2 75x2 80x2

2. Clean Pull
    120x5x5

3. 3 rounds
    10 KB Jerk 2x24 kg
    10 K2E
    10 FLunges 50 kg

stretching.

22072013

Warm up.
Stretching.

1. Push Jerk
    wu 40-80 kg
    90 x 5 x 5
  rest 90 sec

2. Bent Row
    5x10
3. 21-15-9
    KB Snatch 32kg right
    KB Snatch 32 kg left
    GHD sit up

21072013

Warm up.
Stretching.


1.  Power Snatch + Hang Squat Snatch
     1+1
     55 x 3  60 x 3  65 x 3 70 x 3

2. Back Squat
    80x10 90x10 100x10 110x10 120x10 130x7 110x10x3

Stretching

20072013

Rest Day

19072013

Warm up.
Stretching.

3 rnft
10+10 KB Sna 16 kg
10 Pull up
10 BJ

1. OHSq
    30/5 40/5 50/5 60/5 70/5 80/5 90/5

2. EMOM in 10 min
    5 PClean -5 Burpee thr.
50 kg in 3 min
60 kg in 3 min
70 kg in 4 min

3. 10-9-8...-1
    Front Squat 60 kg
    HSPU

Stretching.

18072013

Warm up.
Stretching.

2 rnft
3 Bar MU
12 m hand walk

1. Skill.
     Snatch 45-55 kg x5 reps

2. DL
    90/5 115/5 135/5 145/5 155/5

3. AMANDA
    9-7-5
    Snatch 60 kg
    Bar MU
7:05

4.  Sweet Dreams
     3 rounds
    15 KBSw 32 kg
    10 T2B
    200 DU
    3 rounds
    10 KBSw 32 kg
    15 T2B

17072013

REST DAY.

16072013

Warm up.
Stretching.

3 rnft
10 PSnatch 35 kg
10 Pull ups
15 sit ups

1. C & J
    Wu 35-60 kg
    EMOM
    60x3 in 3 min
    70x3 in 3 min
    80x3 in 3 min
    1 min rest
    90x2 in 3 min
   100 x1 in 5 min

2. Clean Pull (knee)
    60x5 80x5 90x5 100x5 110x5 120x5

3. Back. Core.

Evening:
Wu
Nancy ( modif)
5 rounds
15 OHSq 45 kg
20x10 shuttle run
12:06

10 min rest
7 rnft
7 C2B pull ups
14 Front Lunges 45 kg

Stretching. 

15072013

Warm up.
Stretching.

1. Kipping HSPU
   skill
   HSPU ( -6 sm) 5x5

2. For time ( 90% effort)
   100 KB snatch
   200 KB Jerk
   300 KB Swing
   16 kg
   28:55

Stretching.

Evening.
Warm up 2 km bike.
10 round not for time
50 DU
3 MU

CORE.  

14072013

Rest Day

13072013

7:18 min Event 1
3:37 min Event 2. (((((Fuck. 
11:42 min Event 3

Event 1:
1. 10 приседаний со шт. над головой 60 кг / 35 кг
2. 10 перепрыгиваний через бокс 60 см / 50 см
3. 10 выбросов шт. 60 кг / 35 кг
4. 10 взятий шт. на грудь 75 кг / 45 кг
5. 10 подъемов ног к перекладине
6. 10 бурпи
7. 10 подъемов ног к перекладине
8. 10 взятий шт. на грудь 75 кг / 45 кг
9. 10 выбросов шт. 60 кг / 35 кг
10. 10 перепрыгиваний через бокс 60 см / 50 см
11. 10 приседаний со шт. над головой 60 кг / 35 кг

Event 2:
"Diane"
21-15-9 повторений:

1. Становая тяга 100 кг / 60 кг
2. Отжимания в стойке на руках / бурпи через бокс 50 см

Event 3:
1. 10 махов гири 32 кг / 24 кг
2. 15 подтягиваний
3. 20 приседаний «пистолетом»
4. 25 тяга шт. к подбородку в стиле «сумо» 40 кг / 25 кг
5. 30 отжиманий
6. 35 рывок шт. 40 кг / 25 кг
7. 40 бурпи
8. 45 швунгов шт. 40 кг / 25 кг
9. 50 двойных прыжков через скакалку

12072013

Rest Day. 

11072013

Rest Day

10072013

Rest Day. Recovery

warm up
Stretching.
3 rnft
20 Front Lunges 20 kg
10 GHD sit up
10 Strict Pull up

Skill: Clean and Jerk

Bike 10 km (5 res) 26:11

09072013

Warm up.
Stretching.

2 min plank
1 min HStand ( wall)
1 min L sit
30 HExt.

1. Squat Clean.  Skill
    EMOM
    60x5 in 3 min
    65x5 in 3 min
    70x4 in 2 min
    75x3
    80x3

2. BPress
    50/10 70/5 80/5 100/5 105 /4
 
3. HOPE
    3 rounds (5 min) 1 min rest
    Burpees
    PSnatch 35 kg
    BJ
    Push Press 35 kg
    KBSw 32 kg
111/95/96.
    

08072013

Warm up.
Stretching.

10-9-8-7-6-5-4-3-2-1
T2B
HRPull up

1. Snatch
    30/3x3 50/3 60/3x2 70/1x2 80/1x2 82.5/1

2. EMOM in 10 min
    Power Snatch T@G 60x5

3. 5 x
    400 m run
     8 RMU
not for time

Evening:
Warm up.
Stretching.

WOD 1 vers 2. Dirty style
For time:
100 ASq
100 "push up"
100 DU
100 Pull up.
9:36.

07072013

Warm up.
Stretching.

WOD 2
AMRAP 7 min
7 T2B
7 KBSna 24 kg
7 BJ 60
196 reps

Front Squat
3RM
60/5 x2 70x3 80/3 90/3 100/3 110/3 125/3
100/8 x 3

Core.

06072013

Rest Day. 

05072013

Warm up.
Stretching.

1. Jerk. 5RM
   40/5 50/5 70/5 80/5 90/5 100/5

2.  AMRAP 7 min
     7 T2B
     7 KB snatch 24 kg
     7 BJ 60 sm
90% effort 181 reps

Evening.
Warm up
5 min DU 30 sec on / 30 sec off

Daniel
50 pull ups
400 m run
21 Trusters 42,5 kg
800 m run
21 Trusters 42,5 kg
400 m run
50 pull up
12:45
Run -Treadmill. (400 m 100-110 sec. )

04072013

Warm up.
Stretching.

3x:
10 GHD sit up
10 one-leg HExt.

1. Snatch. Singles.
    Wu 30-60
    70x1; 75x1; 80x1x5 rest 1 min

2. DL
    80/5 110/3 130/1 140/1 150/1 160/1 170/1x2

3. For time:
    30 HSPU
    40 Pull up
    50 KBSw 24
    60 ASq
    70 Burpee
10:52

Rest 3 hours
Wu
Bike:
Wu 5 min (3/60-70)
Tabata (5/ 60-70/120-125)
Cool down (5/70-80)

EMOM Power Clean (T2G)
60x5 in 4 min
70x4 in  4 min
80x3 in 4 min
90x3 in 4 min
100 x3 in 4 min

03072013

Rest Day

02072013

Warm up.
Strething.

30 HExt
30 ASq

1. Press
    Wu 30-60
    EMOM:
    60x3 in 3 min
    65x3 in 5 min
    67,5x3 in 2 min
    67,5x 3 in 2 min PPress

2. WPU
    26 kgx5x5

3. 5 rounds for time:    
    40 DU
    30 BJ 60 sm
    20 KBSw 24 kg
    12:26

Core. 

01072013

ВОХ

Warm up.
Stretching.

3 rnft
10 Strict pull up
10 KBSw 24
10 Press from neck sna grip

1. OHSq   ( bar on the floor)
    35/5; 45/5; 55/5; 65/5
    75x5x5

2. 5 rounds for time.  90%effort
    5 Power Snatch 55 kg
   10 burpee jump thr bar.
    8:33

3. HPSnath.  35 kg.  many reps.
    5 min plank
    HandStand stance. 30 secon/ off 5 sets
Evening:
Recovery 3 km run.
Stretching.

30062013

Warm up.
Stretching.

3 rnft
10 GHDS sit up
20 OH Lunges 20 kg
20 KBSw 16 kg

1. Front Squat
    HS
    50/3  70/3  90/3  100/3 110/3
   120; 130f/120/130/130/130

rest 1 hour

2.  Round DT every 2 min 60 kg
     10 rounds

3. Annie
    50-40-30-20-10
    DU
    Sit up (n/a)
    6:59

29062013

Warm up.
Stretching.

20 KBSnatch 16 kg
3 Bar MU
20 KBS 16 kg
3 Bar MU

1. WOD 1
     100 ASq
     100 Push up
     100 DU
     100 Pull up
     10:44.          
Rest 2 hours

Warm up.

1. Plyo Jump

2. Push Jerk
    60x3x2
    80x3
    90x3
    95x3x4

3. HSPU
    FSq.

28062013

Rest Day.

27062013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 HExt
20 Lunges

1. Squat Snatch. Hang.
     8x 2 reps
    Wu 30-60
    70/70/72,5/72,5/70/70/70/70

2. Snatch Pull
    70x3; 80x3; 90x3x3

3. EMOM in 16 min
    Odd BSq 100 x 6 reps
    Even WPUs +16 x 6 reps
4. Core. 

26062013

Warm up.
Stretching.

100 DU
20 GHD sit up
20 HExt
100 DU

1. Skll: Squat Snatch

2. Press
    30/5 40/5 50/3
    60/65/70/75/80f / 80f.

3. EMOM in 15 min
    Klokov Complex
    60 in 5 min
    70 in 5 min
    80 in 5 min

Stretching.

BOX
Warm up
2 min plank
20 WB 9 kg 2,5 m
20 Jumps thr 70 sm wheel
2 x 20 KBSnatch 16 kg

Skill - Power Clean T2G

For time
21-18-15-12-9-6-3
Push press 35 kg
SDHP 35 kg
After each round -50 DU
12:14
Stretching. 

25062013

Rest Day.

Bike
5 min warm up
20 min 1 min on/ 1 min off
7 resist. 105-110 rpm/ 5 resist 60-70 rpm
5 min cool down. 

24062013

Warm up.
Stretching.

3 rnft
10 GHD sit up
20 KBSw 16
10 pull up

1. Skill Power Clean T2G

2. DL. Start.
    Wu 90-130
     150 x 5 x 3

3. Shrug
4. WOD 1 90%effort
    100 ASq 1:48
    100 Push up 4:45
    100 DU 6:06
    100 Pull up 11:43

Stretching. 

23062013

Warm up
Stretching.

 3 rnft
50 DU
10 Press
10 BSq
20 kg


1. Skill
    Power Snatch T@G
    EMOM in 10 min
    50 x 5

2. WRing Dips
    x 5 ; 15x5; 20 x5
   30 x 5 x 5

3. Bike. 10 km 26:28 ( 5 resist). 

22062013

Warm up.
Stretching.

2 rnft
10 ASq
20 KBSnatch 16 kg
5 bar MU

1. C & J
   Wu 45-90 kg
    EMOM in 8 min
    100 x 1

2. Skill. Jerk (split) 75x 3x3

3. For time:
    100 WB 6 kg 3 m.
    100 C2B pull ups
    100 Pistols
    100 DB Snatch 30 kg
   28:43


Перед тренировкой выпил Jack 3d.  В первой половине тренировки очень бодро и хорошо себя чувствовал.  В комплексе на рывках - подсел.  Очень тяжело дышал, хотя темп был невысоким. Видимо нужно подыскать предтреник без герани...либо вобще отказаться оь исползования предтреников. Хотя креатин+аланин очень неплохо себя зарекомендовал...

21062013

REST DAY.

20062013

Warm up.
Stretching.

1. Hang Power Snatch (skill)
   50 X 5 X 3

2. Snatch Balance
    50x3
    60 x 3 x 2
    70 x 3 x 2


3. 5 rounds for time:
    5 PCl BW 82,5 kg
    5 Bench Press BW 82,5 kg
    4:05

Вечер: легкая техническая тренировка.
Warm up
Stretching
1 Ring MU 15 min
2. 50 KBSnatch 24 kg unbroken
    2:26 right arm
    3 min rest
    2:19 left arm
3. EMOM in 5 min
   50 DU+10 pull up
4. Stretching

19062013

Warm up.
Stretching.

20 GHD sit up
20 BSq 20

1. Front Squat
    5 x 5 x 110 kg


2. Back Squat
    60 kg x 100 reps
    Unbroken 5:18

18062013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 +10 KB Snatch 16 kg
20 ASq

1. Jerk
    EMOM :
    80 x 4 in 5 min
    90 x 2 in 5 min
2 min rest
    100 x 1 ( split) in 5 min

2. Hor. ring Pull ups
   5 x 10 reps.

3. 21-15-9
    DL 100 kg
    BJ 61 sm
3:33


Evening:
warm up

Hang Power Snatch. Many reps. 35-45 kg

5 rnft (80-90 % effort)
10 Squat Clean + Truster 2 x 18 kg DB
15 C2B pull ups
20 Sit ups
50 DU

Stretching

17062013

Легкая тренировка, т к только приехали с Кременчука. Было очень круто и весело. Судить, оказывается не менеее интересно и зажигательно.

Warm up.

Stretching.

30 WB

100 DU

20 min - skill: HPSna, OHSq

For time:

100 Push Press 35 kg

50 KBSw 24 kg

30 Burpee

7:25

Stretching.

16062013

Rest Day.

15062013

Тренировка в Кременчуге
Warm up.
Stretching.
20 BJ-20 Sit up-20 press 20 kg-20 GM 20 kg

1. 100 DU
    50 HSPU
    40 T2B
    30 Jerk 60 kg
    20 FSquat 60 kg
   10:30

2. 100 BJ
    100 Sit ups
    100 ASquat
    100 DU
11:17

14062013

Rest Day
But....
Warm up.
Stretching.

3 rnft
30 T2B
30 BJ
30 HExt

1. Press from neck ( Snatch Grip)
    30/5 40/5 45/5 50/5 x 3

2. OHSq
    30/10 50/5 60/5 70/5 80/5

21 KB Truster 24 kg ra
21 Pull up
21 KB Truster 24 kg la
21 Burpee
3:00  (плнировал делать 21-15-9. )

Rest 1 hour

10-9-8-7-6-5-4-3-2-1
Power Clean 60 kg
Bench Press 60 kg
T2B
11:10

13062013

GYM
Warm up.
Stretching.

3 rnft
10 pull up
10 press snatch grip
10 OHSq

1. Power Snatch-Hang Snatch- Snatch
    Wu 30-50 kg
    62,5 kg. 5 sets. Rest 1 min

2. 3 rounds for time
    15 GHD sit up
    10 DB Snatch 30 kg
    15 Walking Lunges 20 kg plate overhead
    10 pull up
    15 Walking Lunges 20 kg plate overhead
9:47.  90% effort. 

12062013

Warm up.
Stretching.
CORE.

1. EMOM in 20 min
     Odd Press x 5 reps. 60x 3/62,5x 3/ 65x 4 sets
     Even W PUps 20 kg x 5 reps

2. AMRAP 20 min
    2 MU Ring
    4 HSPU
    8 KBSw 24 kg
    19 +2 MU

3. EMOM in 30 min
    Burpee x12 reps in 10 min
    DU x 50 reps in 10 min
    Bike 30 sec on/ off in 10 min

Между комплексами 2-3 часа отдыха.

11062013

Warm up.
Stretching.

 3 rnft
5 Ring MU
50 DU
10 T2B

1. BSq
    50/10 80/5 100/5
    120/1 130/1 140/1 150/1 160/1
 
2. Front Squat
    EMOM in 10 min
    80 x 5 in 3 min
    85 x5 in 3 min
    90 x 5 in 3 min
    95 x 5

3.  EMOM in 10 min. ( планировал 20 мин. Не хватило времени)
     Odd Power Snatch 52,5 kg x 5 T&G
    Even  Pull up x 15 reps

Stretching. 

08062013 - 10062013

Rest Days.

Три дня отдыха и потом подготовка на Чемпионат России.  

07062013

Warm up.
Stretching.

3 rnft
10 T2B
10 Push Up.
20 Lunges

1. Snatch. Skill.
    Wu 40-50 kg
    60 x 3 x 5 sets

2. For time:
    20 DL 90 kg
    10 BJ thr.
    30 Pull up
    20 DL 90 kg
    10 BJ thr
    100 DU
    20 DL 90 kg
    10 BJ thr
    30 Burpees
9:04. 

06062013

Warm up.
Stretching.

50 ASq
40 Push up
30 Sit up
20 T2B
10 KBSw 24 kg

1. Hang Power Clean +Jerk
    Wu 40-60 kg
EMOM x 3 reps
60 in 3 min
65 in 3 min
70 in 3 min
75 in 3 min
80 in 3 min

2. EMOM in 16 min
    Odd WPU +15 kg x 6 reps
   Even WRDips + 15 kg x 8 reps

3.  3 rounds not for time
     800 m run
     30 HExt
    30 Sit ups

05062013

BOX
Warm up.
Stretching.

3 rnft
10 WB 9 kg
10 + 10 KBsnatch 16 kg
10 Strict pullup

100 Power Snatch 35 kg
Every min - 5 burpees
14:52

Stretching.

GYM
Warm up
100 DU
30 BSq 20 kg
20 T2B

Bench Press 3RM
60/82,5/100/110/115/120 PR

04062012

Warm up.
Stretching.
100 Du
40 SDHP 20 kg
30 Lunges
20 GHD sit up
10 pull up

1. Snatch Complex
    3 Power Snatch+ 3OHSq
    30x2/ 40/ 50/ 60x2/ 65/70 / 60x3

2. 5 rounds for time:
    30 x 10 m shuffle sprint
    5 DL 140 kg
    25 push ups
    15:29

03062013

Rest Day.
Stretching.
Ring MU

02062013

Warm up.
Stretching.

30 sit up.
30 HExt
60 DU

1. Snatch.
     30/3 50/3 60/1 x 3
     70/1 x 3  75/1 80/1 x 2 82,5/1 85/1 PR

2. 10 rounds for time:
    10 BSq 82,5 kg
    10 BJ 61 sm
    10 Pull up
    10 Burpee
    10 T2B
29:24.   One year ago 36:10.  ( 80 kg BSq)

01062013

Warm up.
Stretching.

100 DU
10 Burpee
100 DU
10 PSnatch 20 kg
100 DU
10 Trusters 20 kg

1. Grace
    30 C &J 60 kg
    2:12

2 Bent Row
   30/15 50/10 60/10  70/10 80/8 x 3

3. 21-15-9
    W PU +5 kg
    BW Bench Press
    10:23

31052013

Warm up.
Stretching.

30 HExt
20 BJ
10 StrictPU
20 KBSw 16
30 Sit ups

1. Power Clean. HS
    30/6 60/3 70/3
    80/1 90/1 100/1 105/1 110/1 115/1 PR

2. Helel
     3 rounds
    400 m run ( Treadmill)
    21 KBSw 24 kg
    12 KPU
     7:57

Rest 1 hour
 Shrug 60/10  90/10 x 2 120/5 x 2

3rnft
15 GHD sit up
15 PCl SB 27 kg
15 FSq SB 27 kg
10 HSPU

30052013

Rest Day.
Stretching.  

29052013

Warm up.
Stretching.

Snatch skill 30 kg - 10 min

1. OHSq
    3RM
    30/60/80/90/100/105 fail ( only 1 rep)

2. For time:
    21-15-9
    KBSnatch 24 kg r.a.
    KBSnatch 24 kg l.a.
    Pull up
    4:53

3. 3 rnft  1 min rest bw
    15 GHD sit up
    30-35 m farmer walk 2 x 30 kg DBs
    15 HExt 15 kg
    30 walking front  lunges SB 27 kg

Stretching

28052013

Warm up.
Stretching.

3 rnft
50 DU
20 HExt
10 HPSna. 20 kg

1. Power Clean
    EMOM in 10 min
    80 x 5

2. SSDD
    10 Burpee
    20 DL 100 kg
    40 push up
    60 KBSw 24 kg
    5:07

Strtching. 

27052013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 PCl 30 kg
10 Push up

1 Trusters HS
     40/50/60/70/80/90/95/97,5. PR

2. Death by BSq 100 kg
     10 min + 9 reps

3. 3 rounds for tome:
     400 m rin
       10 Push Press 50 kg
       20 PU
   7:57

3. Stretching. Core. 

26052013

Rest Day

25052013

Warm up
Stretching

3 rnft
10 GHD sit up
10 PCl 20 kg
10 HSPU

1. Snatch
    Wu 40 -60 kg
     70 x 1 x 20 sets.  Rest 45 sec

2. Snatch Pull
     80 x 4 x 4.

3. EMOM in 12 min
     Odd W PU  +15 kg x 6 reps
     Even W RDips +15 kg x 8 reps

4. 3 rnft
     Farmer Walk 2 x 30 kg DB ~ 60-70 m
     20 HExt +15 kg

Stretching

24052013

Последние два 3х-дневных цикла не задались - очень мало времени на тренировки(((

Warm up.
Stretching.

3 rnft
10 GHD sit ups
10 Powert Clean 20 kg
10 HSPU

1. Every 30 sec in 10 min
    Power Clean + Hang Squat Clean + Push Jerk
    70 kg

2. For time 50 Burpees - 1:59   Bad.  Best result 1:46
    2 min rest
    For time 50 pull up 1:34

23052013

BOX

Warm up.
Stretching.

30 WallBall

AFAP

200 DU
30 Hang Squat Snatch
200 DU
30 Power Snatch
200 DU
30 OHSq
35 kg                   17:59

CORE.

22052013

Warm up.
Strertching.

3 rnft
6x10 run
10 push up
10 sit ur

1. JERK
   Heavy single
   wu 50-70 kg
   80/90/100/110
   80x5 x 3 sets

2 Elisabeth
   21-15-9
   Power Clean 60 kg
   Ring Dips
                                        3:47


BOX

wu
Skill: Squat Snatch

AMRAP 20 min
Ladder +3
Trusters 35 kg
Burpee
KBSw 24 kg
3-65-9-12-15-18-21 + 24 Trusters+11 Burpees
287 reps
Stretching.

21052013

Rest Day
Stretching.

20052013

Warm up.
Stretching.

3 rnft
10 pull ups
10 GHD sit ups
10 air squats

1. Hang Squat Cleans
    3;3;3;3;3
    Wu 20-60 kg
    80/85/90/90 scr. / 95 scr. /

2. AMRAP  6 min
    Ladder +1
    DL 100 kg
    Burpee
94 reps

3. AFAP   50 T2B  2:43


BOX

warm up.
OHSq + Snatch Balance
3+3 x 4 sets  35 kg

AFAP
100 BSq 35 kg
100 Push ups
100 KBSnatch 24 kg
100 Sit ups
                                           17:25

19052014

Warm up.
Stretching.

3 rnft
50 DU
10 ASquat
10 V up

1. Press/Push Press/ Jerk ( unbroken)
     Wu 40-50
      60 kg
     18/15/12/15/13

2. AFAP
    50 Walking Lunges SB 26,5 kg
    40 Sit up
    30 KBSw 24 kg
    20 Burpee
    10 Pull ups
    20 Burpee
    30 KBSw 24 kg
    40 sit up
     50 W Lunges SB 26,5 kg

     11:56

18052013

Warm up.
Stretching.

3 rnft
10 GHD
10 BJ
10 KBSw 16 kg

1. Snatch Balance
    HS
    30/40/50/60/65/70/75/80

2. Hang Snatch
    50/60/65/70/75/80f / 80f.

AFAP
5-4-3–2-1
Squat Clean + Truster 80 kg
15-12-9-6-3
KPUs
5:16

17052013

REST DAY.

16052013

Morning

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 ASquat
10 Push up

1. Jerk

    2;2;2;2;2;2

   wu 40-70 kg

80/85/90/100/105/107.5 kg   PR 107.5

2. AMRAP in 15 min

    Power Clean 80 kg x 1

    DU 20 reps

   33 rounds

BOX

wu

RANDY

75 Power Snatch 35 kg

5:12

My  equipment in the box...

15052013

Warm up.
Stretching.

3 rnft
10 HSPU
10 BJ
10 T2B

1. Snatch Balance
     X 5 reps
    40/50/60/65/70
2. Snatch Balance+ sna grip Push Press
    3+3 x 60 kg x 3 sets

Rest 1 hour

Wu 3 x 20 KPU. ( kipping pull up)

AFAP
800 m run
12-9-6-3
BJ 70 sm
DB Snatch right arm 30 kg
DB Snatch left arm
800 m run
14:00

Farmer walk.   DB 2 x 30 kg.  2 x 50 m

14052013

Morning.
Warm up.
Stretching.

50 DU
40 ASquat
30 Push up
20 GHD
10 Strict pull up

1. Squat Clean.  HS
     Wu 50-70
     80/90/100/105/110/115 f/ 115 PR/ 120 f/ 120 f.

2. For time:
    21-15-9
    Back Squat BW 82,5 kg
    GHD sit up.
    5:14. 

13052013

Rest Day

12052013

Warm up. 

Stretching. 

3 x 2 ( 1 min rest). Bag. Kickbox

1. EMOM in 12 min

   DL  140 x 3

   DU 20

2. AMRAP 7 min

    T2B

    KBSw 24 kg

    Ladder +3. 

    139 reps

11052013

Warm up.
Stretching.

3 rnft
30 sec HStand
1 min Plank
10/15/20 HExt

1. C & J
    5;5;5;5;5
    wu 40-60 kg
    70/80/85/90/95 kg

2. For time:
    100 Lunges
    50 Push ups
    50 DU
    25 K2E
     5 Wall Climb
    50 BJ 61 sm
    25 OHSq 30 kg
    25 Strict Pull ups
    50 GHD sit ups
                                16:34

Stretching.

10052013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 Trusters 20 kg
10 strict pull up

1. Skill.  Snatch Complex
    Power Sna - Hang Squat Sna - OHSquat
    1-1-1
    30/40/50/60 x 5 set. Rest 30-40 sec

2.  Bench Press
     Heavy Single
     50/15;80/5
     100/1 110/1. 120/1. 130/1. PR

3. Squat Elisabeth
    21-15-9
     Sq Clean 60 kg
     Ring Dips
      6:40
4.  HSPU + Strict pull up (revers grip)
     Ladder +1 up to 10. Every min.
     

09052013

Rest Day.

But:
DU
30 sec on / 30 sec off in 30 min.  (1240 reps)

5 rounds
1 min off 75-80 rpm.  Resis.  5
1 min on.  105-110 rpm   Resis.  7.

Core.  Stretching.  

08052013

Morning
Warm up.
Stretching.

3 rnft
10 GHD sit up
10 BJ
10 Dips

1.  С & J
     EMOM in 10 min
     80 x 3


Evening
Wu

1. D by Power Snatch
    1-2-3-4-5-6-5-4-3-2-1

2.  For time:
    21-15-9
SDHP 43 kg
OHSq 43 kg
4:11

3. CORE.  SandBag

07052013

Warm up.
Stretching.

3 rnft
10 BSquat 20 kg
10 GHD sit up
10 Push up

1. Bench Press ( 30 degrees)
    50-70 wu
    80/5, 90/5 100/5, 80/5 x 3

2. KBSw 24 kg
    1 min on ( 30 reps)/ 1 min off. 5 rounds
    30/30/30/30/30   (unbrouken)

3. TABATA
    Bike. resistens 5.
    Work 125-130 rpm
     rest  60-70 rpm

06052013

Тренировка в новом зале.

Warm up.

Stretching.

3 rnft

10 DL

10 T2B

10 Press

Barbell.

1. Snatch HS

    wu

    45/55/65/70/75/80/85 f/75/80/85f

2. AMRAP 20 min

    5 C2B pull ups

    7 PClean 60 kg

    10x10 m run

10 r + 19

Evening. Street workout - monkey bar, dips, T2B

05052013

Rest Day

04052013

Эти три дня тренировался на выезде.  Зал убитый.  Но зато куча железа и старенький помост.  Пожалел, что не взял магнезию, т к грифы абсолютно лысые.  Из такого зала можно было бы сделать шикарный КФ бокс.
Warm up
Stretching

3 rnft
   10 FSq 20 kg
   10 T2B
   10 +10 KB Snatch 16 kg

1. Front Squat
    3;3;3;3;3
    Wu 50-70 kg
    80/90/100/110/120

2. For time:
    10 Press
    15 OHSq
    20 Push Press
    25 FSq
    30 Push Jerk
    35 BSq.
Barbell 50 kg.  6:45

3. Core.  Grip.

03052013

Warm up.
Stretching.

3 rnft
10 ASquat
10 Stric Pull up
10 HExt

1.  Power Clean+ FSq+ PPress
     3+3+3
     50 kg x 5 sets

2. Push Jerk
    5;5;5;5;5
    50-70 wu
    75/80/85/90/95 kg

3. 3 rft
    3 Power Snatch 57 kg
    5 OHSq 57 kg
   12 KBSw 32 kg
   3:46

4. 5 rnft
   5 WPull up +16 kg
   10 BJ 75-80 sm
   15 GHD sit up
   20 Dips

5. Grip

02052013

Wam up.
Stretching.

3 rnft
10 T2B
10 KBSw
10 BSq 20 kg

1. Power Snatch + Sna Balance.  3+3
    50 kg x 5 sets

2. DL
    50/3 80/3 110/1 130/1 150/1 170/1 150/1

3. TABATA   HP Clean  52 kg

4. 5 rnft
    8 Hang Clean Pull 110 x 8
    10 GHD sit up

5. Grip

01052013

Rest Day

30042013

Warm up.
Stretching.

3 rnft
10 Trusters 20kg
10 GHD sit up
10 Srict pull ups (revers grip)

1. Press
   3;3;3;3;3
   wu 20-50
60;65;70;72.5 (2);72,5 (1)

BOX
Burgener WU

1. AMRAP 10 min
    30 DU
    15 Power Snatch 35 kg
    6 + 23 DU

2. 3 rft
    20 Jump thr wheel 70 sm
    20 Push Press KB 24 kg right arm
    20 W sit ups  MB 4-5 kg
    20 Push Press KB 24 kg left arm

    11:38

29042013

Warm up.
Stretching.

3 rnft
10 HSPU
10 HExt
10 FSq 20 kg

1. W pull ups
    5-15 wu
    5 x 5 25 kg

2. 21-15-9
    KBSw 24 kg
    T2B
    3:27

3.  Chipper
    60 DU
    50 SB Lunges 26,5 kg
    40 Push up
    30 SB Power Clean 26,5 kg
    20 GHD Sit ups
    10 Sq clean + Trusters 2 x 24 kg DB
7:58

Core. Stretching. 

28042013

Warm up.
Stretching.

3 rnft
10 GHD sit up
10 pull up
10 ASq

1. HSnatch 1 RM
    40-60 wu
    65/70/75/77,5/80/80 Fail/80

2. Christine
3 rounds
50 SDHP 22,5 kg
12 DL 82,5 kg
21 BJ 61 sm
10:08

27042013

Rest Day

26042013

Warm up.
Stretching.

3 rnft
10 BJ
10 Pull up
10 HExt

1. Snatch Complex
     Power Snatch+Snatch+OHSq
     60 x 1 x 3
     65 x 1 x 3
     75 x 1 x 3

2. 3 round For time:
    50 air squats
    10 HPClean 60 kg
    7 MU
7:20

25042013

Warm up.
Stretching.

1. Jackie
100 SDHP. 22,5 kg
50 Trusters 20 kg
30 Pull ups
5:56

2. Trusters
3;3;3;3;3
Wu 40-60
70;75;80;85;90

24032013

GYM
Warm up.
Stretching.

30 sit ups
30 Lunges
30 HExt

1. BSq
    2;2;2;2;2
    120/130/140/150....
Не успел сделать 160. Надо было начинать тренировку.

BOX
Warm up
3 rnft
10 WB
10+10 KBSnatch 16 kg
10 sit ups

Every min :
20 DU
Ladder +1 Power Snatch 35 kg

11 min+ 20 DU + 9 PSna

3 rounds
30 sec on/ off
Hand Stand ( wall)

Tabata KBSw 24 kg
12/11/12/11/11/11/11/10

23042013

Warm up.
Stretching.

3 rnft
10 HPCl
10 FSq
10 Press
20 kg

1. EMOM in 24 min
    Odd: HPCl+Jerk. 4 reps
   Even: W. Pull ups. 4 reps
   1-8 min. 60/15 kg
   9-16 min 65/ 20 kg
  16-24 min 70/20 kg

2. AMRAP 15 min
    5 Bear Complex Sand Bag 26,5 kg
    7 T2B
14+2 reps

Evening
Wu
Skill : OHSq.  

22042013

Warm up.
Stretching.

2 rnft
10 DL
10 HPCl
10 BSq
10 K2E

1.  Snatch Pull
     Wu 50-70 kg
     80 x 4 x 4

2. 3 rft
     10 DL 100 kg
     20 T2B
     50 DU
     6:25

21042013

Rest Day

Stretching.

20042013

Warm up.
Stretching.

1000 burpees. 1.39.04.

19042013

Rest Day

18042013

GYM
Warm up.
Stretching.

3 rnft
10 T2B
10 BJ
20 Lunges

1. Hang Squat Clean
    50/2 60/2 70/2
    Singles:  90/95/100/105/110 kg.  PR

2. EMOM in 10 min
     Power Clean 80 kg x 3
     T2B.  6 reps

BOXWarm up barbell

AMRAP 4 min
100 DU
AMRAP Power Snatch 35 kg
AMRAP 4 min
100 DU
AMRAP OHSq35 kg
AMRAP 4 min
100 DU
AMRAP Push up

35/30/73

17042013

Warm up.
Stretching.

3 rnft
10 DL
10 HPCl
10 Press.
20 kg

3 rnft
Sandag 26,5 kg
10 DL
10 HPCl
10 BSq

1. Ring Routine: push up, pull ups, dips.   15 min

2. For time
    800 m run
   10 rounds
    10 KBSw 24 kg
    10 T2B. ( 5 round - Vups)
    800 m run
17 min

16042013

Warm up.
Stretching.

3 rnft
5 HSPU
10 T2B
30 DU

1. EMOM in 20 min
    Odd. W pull ups +15 kg x 4 reps
    Even.  Zercher.   80 x 5 reps

2. For time:
   10 Press
   15 OHSq
   20 Push Press
   25 FSq
   30 Push Jerk
   35 BSq.
   40 kg.   5:35

15042013

Warm up.
Stretching.

3 rnft
10 T2B
10 BJ
10 sit up+10 kg

1. Snatch Complex 1.
    EMOM in 10 min:
    DL snatch grip
    Hang Snatch Pull
    Hang Snatch
    60 kg.

2. Snatch Complex 2.
    EMOM in 10 min
    Snatch Pull.
    Snatch
    70 kg

3.  For time
     1 C & J 60 kg - 1 round Cindy
     2-1
     3-1
    .....
    10-1
    16: 18

Stretching. 

14042013

Rest Day

13042013

Warm up.
Stretching.

3 rnft
20 Lunges
10 V ups
10 HExt

Chipper
10 OHSq 70 kg
10 Jump thr. Box 60 sm
10 Trustres 60 kg
10 Power Clean 90 kg
10 T2B
10 Burpee
10 Ring MU
10 Burpee
10 T2B
10 Power Clean 90 kg
10 Trusters 60 kg
10 Jump thr Box 60 sm
10 OHSq 70 kg

90% effort.  One Barbell.  16:43. 

12042013

GYM
Warm up.
Stretching.

Wu with bar.

1. Power Snatch
     40-60 wu
     70 x 1x 5.
2. Isabel.
    30 Power Snatch 60 kg
    4:43 (((
3.  Back Squat
     50/70/90/110/120/130. x 5 reps. Rest 1 min
     100/20
rest 2 hours

BOX
wu with KBs

3 rounds (rest 2 min)
20 C & J 2 x 16 KBs
20 Sit ups
20 KBSws 24 kg
20 WallBalls 9 kg (2,5)
20 Burpees
4:04/ 4:34/ 4:34

Core. Stretching.

11042013

REST DAY

10042013

Warm up.
Stretching.

3 rounds
10 Ring Row
10 Ring push ups
20 Lunges

1. "Jorge"
For time:
30 W sit ups (+5 kg)
70 kg  Squat clean, 15 reps
24 W sit ups (+5 kg)
70 kg  Squat clean, 12 reps
18 W sit ups (+5 kg)
70 kg  Squat clean, 9 reps
12 W sit ups (+5 kg)
70 kg  Squat clean, 6 reps
6 W sit ups (+5 kg)
70 kg  Squat clean, 3 reps

14:03

2. Shrug.
    90/100/110/120    x 6 reps

09042013

Warm up.
Stretching.

3 rounds
10 ring push up.
10 BJ
10 T2B

EMOM in 16 min
odd: Press 70 x 2
even: W Pull ups  +12,5 x 5

EMOM in 10 min
2 MU
4 HSPU
8 KBSw 24 kg

Ring routine.

08042013

GYM:
Warm up.
Stretching.

3 rounds
10 BJ
10 Push ups
10 OLHExt

DeadLift
5;5;5;5;5
wu 40-100
120; 130; 140; 150 160 (new 5RM)
(straps)

BOX:
light session
warm up
3 rnft
10 Air Squats
10 KBSw 16
10 Sit ups

Sandbag. 20-25 kg
Bear Complex 10 reps
5 rounds  with 1 min rest.

3 rnft
20 OHLunges SB
20 Vups
20 KB Snatch 24 kg 10+10

07042013

Rest Day
My result in Reebok CrossFit Games 2013:
- 3010th in the world
- 216th in Europe
- 2nd  in the Russia-Ukraine division
- 1st in Ukraine
Yaroschuk Alexandr

06042013

Warm up.

Stretching.

2 rounds

10 wallballs

10 Burpees

10 HExt

Wod 13.5
15-15-15
Trusters 45 kg
C2B Pull ups
every 4 min

141 reps

05042013

Easy workout.

Warm up.
Stretching.

3 rounds
30 DUs
10 Vups
10 KBSw 16 kg

EMOM:
in 5 min 3 MU
in 10 min 40 x 5 Power Snatchs

in 5 min 15 Vups

CORE. Stretching shoulders.

Tomorrow WOD 13.5....

04042013

My younger son's BirthDay. 2 years.

Morning session
Gymnastics
wu
C2B pull ups practice
Ring MU
Ring L-sit
BW Bench Press
82,5 x 21 reps

Evening session
Wu
3 rounds
10 wallball
10 Burpees
10 HExt

13.5
15 Trusters 45 kg
15 C2B pull ups
4 min - 3 rounds

EMOM  Truster 45 x 5 in 10 min

03042013

Run 5 km
Easy.

Pace 4:34 - 4:00 ( min/ km)

02042013

Morning session

Warm up
Stretching
3 rounds
30 DU
10 T2B
10 H Ext

1. W Pull up
    3;3;3;3;3
15;20;25;31,25; 32,5 (2)

2. 5 rounds. 80% effort
     3 Power Cleans 100 kg
    10 Burpees
    10 Pull ups
    11:40

afternoon

Sandbag.

01042013

Warm up.
Stretching.

3 round
10 ring Dips
10 ring horiz pull up
10  BJ

1. Snatch.  Singles
    Wu. 40-70 kg
     75 x 1 x 8
2. EMOM  in 10 min
    20 DU + 60 x  3 Power Snatch

3.  21-15-9
     BSq. 80 kg
     KBSw 24 kg
     4:58. 

31032013

Warm up.

Stretching.

2 round

10 burpee

10 HExt

10 sit up.

WOD 13.4

AMRAP 7 min

3-6-9....

C & Jerk

T2B

94 rep.  2 norep.  Final score 92.

30032013

Rest Day

29032013

Warm up.                                                                             

Stretching.

3 rounds
10 T2B
10 push up

10 squat 20 kg

1. OHSq

    wu 40 - 70

    BW  82,5 x 15 reps

2. AMRAP 10 min

    15 Burpee

    30 DU

    6 r + 15 + 14

28032013

Warm up.
Stretching.

3 round
10 pull up
10 squat 20 kg
10 sit up

1. Jerk
    wu 40 - 90 kg
    100 x 1 x 8
    rest 60-90 sec

2. Squat Clean
    wu 40 - 90 kg
    100 x 1 x 8
    rest 1 min

3. WOD 13.3  90 % effort
    AMRAP 7 min
    Ladder +3
    C & J
    T2B
    69 reps
   

27032013

Rest Day

26032013

Warm up.
Stretching.

3 round
10 T2B
10 push up
10 Squat 20 kg

1. EMOM in 20 min]
    odd  Truster 60 x 6
   even   W Pull up +10 kg x 6

2. 3 round with 1 min rest
    15 KBSw 24 kg
    15 Pull up
    15 Burpee
    1:35/1:30/1:39

3. CORE 

25032013

Warm up.
Stretching.

3 rounds
10 strict pull up
10 sit up +5 kg
10 squat

1. Snatch. Singles.
    wu 40-65
   70 x 1 x 10 sets
   rest 30-40 sec

2. EMOM in 10 min
    Hang Power Snatch
    50 x 3

3. OHSq
     40 x 5 x 1
     with rubber
     40 + 10 x 5
     40 + 20 x 5

24032013

Попытка № 2.

Warm up.

Stretching.

WOD 13.3

AMRAP 12 min

150 wallball

90 DU

30 Ring MU

257 reps