040712 Среда

A. back squat @ 4011; 10,8,6,4; rest 2:30 b/t sets - try to add weight per set
B. 1 arm torso row @ 2010; 8-12/arm x 3; rest 30 sec b/t arms
С. Negative HSPU - amrap sets of 5 controlled negatives in 5 min
D. Heavy Suitcase DB/KB Carry - 25 m carry L hand; rest as needed; 25 m carry back R hand; rest as needed x 5 sets
E. Hanging bent knee holds - accumulate 120 sec

020712 Понедельник

Push Press
5,5,3,3,3
+
12min amrap:
20 Air squat
15 Situps
10 Pushups

130612 Среда

А.Front Squat 3,3,3,3,3
+
5 rounds:
5 Thrusters 40kg
7 KBS 24kg
9 Box jumps 54sm
Rest 2 min b/t rds.

060612 Среда

A1. CGBP @21x1 6,4,2,6,4,2; rest 2 min
A2. Chin ups. Negatives @4101 x 5-7 ; rest 2 min
B1. KBS 24kg x 15;rest 60sec
B2. Rope jumps x50; rest 60sec x 4;
C. FLR on the Parallets 180sec accum. Time.

60/5
70/5
80/5
65/5
Устал подтягиваться.
Rx'd
4:30