1.5 pood Kettlebell swing, 1 minute Glute Ham developer Medicine Ball Throw Sit-up Rest Clean and Jerk, 15-15-15-15 reps Rest Glute Ham developer Medicine Ball Throw Sit-up 1.5 pood Kettlebell swing, 1 minute … [Read more...] about Friday 011123
Clean
Monday 011126
Wall ball, 1 minute Rest Perform three to five rounds of this circuit for time: Rope Climb, three "climbs" Powerclean, 10 reps Rest Wall ball, 1 minute … [Read more...] about Monday 011126
Wednesday 011114
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute. 1.5 pood Kettlebell swing, 1 minute. Rest Perform 3-5 Rounds of this Circuit for Time: 15 Power clean 15 Dips Rest Glute Ham developer Medicine Ball Throw Sit-up, 1 minute. 1.5 pood Kettlebell swing, 1 minute. … [Read more...] about Wednesday 011114
Friday 011109
Clean and Jerk, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 1 Rope Climb 10 Push press 1.5 pood Kettlebell swing, 2 minutes … [Read more...] about Friday 011109
Saturday 011110
Snatch, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 20 Push ups 10 Squat Clean Rest Glute Ham developer Medicine Ball Throw Sit up, 2 minutes … [Read more...] about Saturday 011110
Wednesday 011107
Clean and Jerk, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 5 Muscle up 10 Shoulder press 1.5 pood Kettlebell swing, 2 minutes … [Read more...] about Wednesday 011107
Friday 011102
Phase I Power clean, 5-5-3-3-1-1 reps Rest Phase II Perform 5 Rounds of this circuit for time: Press to handstand 5 times. Powerclean 10 reps. Rest Phase III Practice handstand press for twenty minutes. Notes: 1. Structure same as M-Tu-W and Th: First phase slow and heavy, second phase fast circuit, third phase slow and controlled again. … [Read more...] about Friday 011102
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 15 Pull ups 10 Front squat 1.5 pood Kettlebell swing, 2 minutes … [Read more...] about Monday 011105
Tuesday 011106
Snatch, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 15 Dips 15 Power clean Glute Ham developer Medicine Ball Throw Sit up, 2 minutes … [Read more...] about Tuesday 011106
Thursday 011018
Set the Concept II Rower for intervals of two minutes of work and two of rest. During the work row an easy 500+ meters . During the "rest" powerclean as much of your bodyweight as you can 15 reps. Before the two minute "rest" is over, get back to the Rower and strap in before timer zeroes. On zero begin rowing immediately. Continue this for a total of twenty minutes or five … [Read more...] about Thursday 011018