071212 Пятница

6 sets:

A1. 40 sec amrap jump switch lunges; rest 20 sec

A2. amrap strict chin ups in 40 sec; rest 20 sec

A3. amrap strict dips in 40 sec; rest 120 sec 

NOTES: - knee grazes lightly on lunges; full lockout for chin ups and dips

051212 Среда

A1. standing press 5, 5, 3, 3, 2, 2; rest 2 min

A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min

+

10 min amrap:

5 strict toes to bar

5 burpees
+
Row 2k - recovery pace (2:10/2:15/500m; spm <21.

1/2) 60/10;70/12,5; 75/15/;75/17,5/80/20;80/20
65kg

031212 Понедельник

A. Front squat 10, 8, 6, 4, 2; rest 2 min

+

On the minute for 12 min:

12 MB SCL 

+

On the minute for 12 min:

12 wall balls

301112 Пятница

Skills: SClean
Strength : DL 5,5,5,5,5
Conditioning:
AMRAP in 20 min:
30 wlunges
5 MM
5 shuttle runs 10 m
5 MM

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

15 DU's

5 kb  power clean - 24 kg  e/h 

5 v- ups

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2