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