020413 Четверг

Для тех кто ходит к дяде Коле:

1.  Snatch

5 x 1 at 90%

2.  Overhead Squat

3 x 5 OHS

3.  Back Squat 

2 x 2, across

010513 Среда

1.  10 RFT:

10 Deads, 45/30kg

8 Hang Power Clean, 45/30kg

6 Push Press, 45/30kg

Rest at least 20  min

2.   For time:

5 Cleans, 102,5/80/50kg

15 Deficit HSPU, 15sm/ Sstrict HSPU/kip. HSPU/HS hold 120 sec

10 Cleans, 85/60/40kg

10 Deficit HSPU ,15sm/ Strict HSPU /kip. HSPU/HS hold 90 sec

15 Cleans, 65/45/30kg

5 Defict HSPU, 15sm/Strict HSPU /kip. HSPU/HS hold 60 sec

One barbell strip the weights.

290413 Понедельник

1.  Tiger Blood

3 RFT:

10 Clean and Jerks 60/35kg

400m Run

2.  Hang Squat Cleans

3 set for max Reps, 70/60/50/35kg

rest as needed between sets.

3.  Power Snatch

3 set for max Reps, 60/50/40/30kg

rest as needed between sets.

260413 Пятница

Rowing "Helen"
3 RFT:

500m Row

21 KBS, 24/16kg

12 Pull ups

240413 Среда

1.  Filthy 50

50 reps of:

Box Jumps, 60sm - games standards not necessary

Jumping Pull ups - bar height at mid forearm

KBS, 16/12kg

Walking Lunges

KTE - hit elbows, not armpits

Push Press, 20/15kg

Back Ext

Wall Ball, 9/6kg

Burpee

Double unders/Single Unders x3