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