31012013

Rest Day

30012013

Warm up.
Stretching.
3 rounds
10 ASq + 10 HExt. + 5 R MU

1. Clean Pull ( above knees) + Jump
    50/5 x 2; 60/5 x 5; 70/5 x 2

2. Trusters
     EMOM. 60 x 5 in 10 min (rack)

3 not for time 3 rounds
   15 squat +jump 50 kg
   30 push up
   40 sit up
   1 min  rest

Stretching.

29012013

Warm up.
Stretching.
Core.

10 Ring dip + 10 HExt +10 Strict pull up   3 rounds

1. EMOM in 10 min
   20 DU + 3 Power Snatch 55 kg

2. 21-15-9
    KBSw 32 kg
    Box Jump 60 sm
                                    T -  4:09

Rest

Wu
Core.

20 Press 2x16 kg
20 Bent Row. 2 x16
3 sets
20 Push Press  2x16 kg
10 strict pull up
3 setr
1 min rest bitween sets

Core.

28012013

Warm up.
Stretching.
 Core.

1. Snatch ( Squat)
    Singles
    50-75 kg
   
2. Squat
    Wu 50-110 kg
    130/3
    140/3
    150/1 x 4

 Core.  

27012013

Warm up.
Stretching.
Core.

1. Bench Press
    3;3;3;3;3
Wu - 50 -90 kg.
 95;100;105;110;115 (2)

2.  DT. 60 kg
     5 rounds for time
     12 DL
       9 HPCl
       6 Jerk
  T -6:15

Stretching

26012013

Rest day

25012013

Warm up.
Stertching.

3 rounds:
3 MU
10 BJ
10 K2E

1. Snatch Pull+ Power Snatch (1+1)
    50 x 1 x 3
    55 x 1 x 3
    60 x 1 x 5

2. EMOM in 7 min
    DL 100 x 5 + 10 Burpee

Stretching.

Rest 3 hours
Wu
10WB+10 push up+10 sit up.  2 rounds

For time:
3 rounds
10 C & J 2x 16 kg KB
10 turkish get ups. 16 kg KB
50 Walking Lunges
25 HSPU
50 V-up
100 DU
              T 14:00
Stretching.

24012013

Warm up.
Stretching.
CORE: revers HExt + K2E

1. Power Clean + Push Press + Push Jerk
    (80 % of C & J)
    wu 50 -70 kg
   80 kg x 1 x 15 sets.  Rest 45-60 sec.

2. 3 rounds (90% effort)
    40 DU
    30 BJ 60
    20 KBSw 32 kg                  T = 11:00

3. CORE. Stretching.

23012013

Warm up.
Stretching.
CORE.

1. Skill - Snatch Balance  50-60 kg

2. AMRAP 10 min ( 90 % effort)
    30DU
    15 Power Snatch 35 kg
                                            Score: 5rounds +30+8


in 2 hours:

Light traning session
warm up.
stretching.
Practice OHSq with KB 2 x 16 kg

EMOM in 5 min each exercise:
15 WB
20 sit up
8 strict pull up
10 abs roller
15 KBRSw 24 kg
15 V up

Stretching.

22012013

Warm up.
Stretching.
50 revers HEx. 50 crunch ( rubber)
3 MU+30DU+10 ASq 3 rounds

1. Front squat
    Wu 50-90
     100 x 5 x 5. Rest 90 sec.  Speed.  (75%)

2.  Klokov complex
     DL+SqCl+FSq+Push Press+Push Jerk
     EMOM 60 kg in 5 min, than 65 kg in 10 min

3.  Jackie
     100 DLHP 20 kg
     50Truster 20 kg
     30 pull ups.              80-90% effort.  6:58.

   

21102013

Warm up.
Stretching.
CORE.

1. Squat Snatch. Singles.
   50-60 kg

2. Snatch from blocks.
    Below knees
    50-60 kg

3. 5 rounds
    12 squat + jump 40 kg
    10+10 one arm bent row DB 26 kg

20012013

Rest Day

19012013

Отборочный тур в Харькове:

1.

    3 rounds for max reps. Every round 4 min. No rest.

    5 Bar MU

    20 T2B

    max reps Sq Snatch   45 kg

     5 Bar MU

    20 T2B

    max reps OHSq 45 kg

     5 Bar MU

    20 T2B

    max reps Burpee

                                     Score 147 reps

2. "Elisabeth"

     21-15-9

     PCl 60 kg

     Rinjg Dips  

                                         T - 3:47

3. For time:

    5 Rope Climb

    50 Side Jump thr Bar

    10 Truster 60 kg

    50 Side Jump thr Bar

    20 HSPU

    50 Side Jump thr Bar

    10 Truster 60 kg

    50 Side Jump thr Bar

    5 Rope Climb  

                                              T - 8:38

17012013-18012013

Rest Days
Stretching.

16012013

Warm up.
Stretching.
CORE.

1. C & J
wu 50-80 kg
EMOM 85 x 2 in 8 min

2. Front Squat
    wu 50-100 kg
    EMOM 102,5 x 3 in 7 min

3. C2B pull ups.

Stretching.

15012013

Rest Day

But
Some stretching.
Core.

AMRAP 7 min
 3 OHSq 60 kg
 15 DU


90% effort.   10 r + 3 OHSq

14012013

Warm up.
Stretching.
Core.

1. Truster
    3;3;3;3;3
    Wu 40-50 kg.
    60;70;75;80;85 (2)

2.  EMOM in 10 min
     Power Snatch+Hang Snach+Snatch ( squat)
     60 kg.

3. For time:
    15-12-9-6-3
     Power Clean
     Ring dips
     Pull up
    20 Burpee
                       T -8:19.

13012012

Warm up.
Stretching.
Core.

1 practice Ring MU
   10 min
2. Snatch
     Singles
     Many sets 60-75 kg

3.  BSq
      wu 50-130 kg
      140 x 1 x 5 rest 60-90 sec

4.   21 -15-9
      HSPU
      T2B.         T -3:35

12012013

Warm up.
Stretching.
Core.

1. Press
    Wu. 40-55 kg
    EMOM. 55 x 2 in 12 min.
 
2. Every 30 sec in 10 min
    Power Clean
    Hang Power Clean
    Jerk
    65 kg

Rest 1 hour
3. Angie
    100 pull up
    100 push up
    100 sit up
    100 air squat
                            T - 12:13

11012013

Rest day
Stretching.

10012012

Warm up.
Stretching.
Core.

Linda
10-9-8-7-6-5-4-3-2-1
DL 1,5 BW
Bench Press BW
Squat Clean 0,75 BW
120/80/60
T-23:25

09012013

Warm up.
Stretching.
CORE.

1. C & J
    wu 50-70 kg
   EMOM 75 x 3 in 8 min

2. BW FRAN
   21-15-9
   Burpee
   Pull up                     T - 2:50

08012013

Warm up.
Stretching.
CORE.

1. Front Squat
    3;3;3;1;1
    wu 50- 80 kg
    90/100/105/115/120

2. FSq 90 x 3 x 5 rest 60 sec

3. Randy
    75 Power Snatch 35 kg
    Неправильно посчитал. Сделал 65 повт.
   T - 5:19

07012013

REST DAY

06012013

Warm up.

Stretching.

1. 100 Burpees

2. Snatch (squat)
    wu
 50-62,5 kg 
 12 x 2  rest 45-60 sec

3. Sna Balance
    40/5 50/5 55/5 x 2

4. W. Pull ups
     3;3;3;3;3
    17,5;20;25;27.5;30 (2)

Stretching

05012013

Rest Day.
Stretching.
Tabata Push up.
CORE.

04012013

Warm up.
Stretching.
CORE.

1. Split Jerk - skill

2. Press
    3;3;3;3;3
   60; 65; 67.5; 65; 65 kg

2. AMRAP 12 min
   15 DL 70 kg
   15 Plates Push up (-3 sm)
   15 BJ 60 sm                                    6 rounds + 1 DL

03012013

Warm up.
Stretching.
CORE.

1. Snatch
    wu 50-60 kg
   Every 30 sec 60 x 2 power Snatch in 5 min

2. Clean Pull
    EMOM 100 x 2 in 10 min

3. VW
    21-15-9
    Bench Press  BW  80 kg
    Pull up
                                                   T = 7:08

01012013-02012013

REST DAYS

31122012

Warm up.
Stretching.
CORE.

1. Skill:
    Snatch Balance
     50 -60 kg x 3
2. C & Jerk
    HS
    95 kg
3. Power Clean+Front Squat+Jerk
    80 kg  EMOM in 8 min

4. JT
    21-15-9
    HSPU
    Ring Dips
    Push up
                           T = 7:25

30122012

Rest Day

28122012

Warm up.
Stretching.
CORE.

1. Front Squat
    wu 50-100 kg
    EMOM 110 x 1 in 8 min

2. WOD 2
     2 min Pull up
     2 min DU
     2 min DBSw 24 kg
     2 min DU
     2 min Pull up
                                          412 reps