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