February 2013

01-02

LC @2x28kg x11+13

LC @2x24kg x29

B @2x28kg x1min 30

S @28kg 2min45 (L) +2min 15 (R)

A1 Squat @60kg x15x3

A2 Pull up x12x3

A3 Hindu push up 15×3

02-02

Bike 50 min

1S+1C @2x16kg with gloves x7min

Abs

Bar hang

04-02

LC @2x28kg x15

LC @2x24kg x35

S @24kg 2min 30 e.s

Squat @80kg x6,6,6,6

Pull up @14kg x7,8

DB bench press @2x24kg x12,12

Abs

05-02

Run x20 min (6% 10km/h, HR 140-155)

1S+1Sn with gloves @16kg x10 min (3,3,1,1,1,1min)

Bike HICT x15 min

Indian clubs x5 min

07-02

LC @2x24kg x52

Swing dropset 3 min e.s(@28,24,20kg)

GS jump squats @70kg x50,50

RDL @75kg x25

Thick rope susp.rows x22

Abs

08-02

Bike HICT x15min

1S+1Sn @16kg with gloves 3min e.s

Bike HICT x15min

1S+1Sn @16kg with gloves 3min e.s

Bike HICT x6min

11-02

LC @2x28kg x5

LC @2x24kg x7

LC @2x20kg x57

Black LC @2x20kg x3 min

Swing dropset 28-20kg x3 min e.s

Squat @85kg x6,6,6,6

Pull up @BW x12,12

DB bench press @2x24kg x15,14

Abs

12-02

Run x30min

Glove snatch @16kg (SSSn,SSn,Sn,Sn) x4min e.s

13-02

LC @2x24kg x35

LC @2x24kg x21

LC @2x24kg x14

GS squats @65kg x60,60

RDL @100kg x12,12,12,12

Thick rope susp. Rows @5kg x15,15

Hindu push ups x15,15

Abs

14-02

Cardio x65min (rope skipping, bike, glove snatch @16kg)

15-02

1min on/1min off x10: S+LC @2x28kg @5rpm

Swing @28kg 1min e.s @24kg 1min e.s

A1 Squat @65kg x12,12,12,12

A2 Reverse lunge from deficit x8,8,8,8 e.s

Pull up dropset @16kg x5 + BWx10, @16kg x3 + BWx9

Abs

18-02

LC @2x24kg x49 (7min)

LC @2x20kg x23,20,20 (2min on/ 2min off)

Squat @90kg x6,6,6,6

Pull up dropset @16kg x6 +BW x10

Abs

Bar hang

19-02

Cardio (Bike HICT x20min, snatch @24kg x6min, bike HICT x20min, rope skip x5 min)

20,21,22-02

Tonsilitis

23-02

Intervals @2x24kg 1min on/1 min off: LCx8, Jx11, LCx8, Jx11,LCx8, Jx11,LCx8, Jx11, LCx11, Jx13

Clean with gloves @2x16kg x6 min (SSC,SC,C)

Alternating Lunges @17kg x30 (forward, dragon, curtsey)

Thick rope Susp. Rows @BW x16

Bar hang x1min

Hindu push up x12

24-02

Light cardio 21min (3min intervals: rope skip, swings, Indian clubs, deficit lunges, hindu push up/ suspended row)

Snatch @24kg x6min @20rpm

Light cardio 21min (3min intervals: rope skip, swings, Indian clubs, deficit lunges, hindu push up/ suspended row)

25-02

Squats @95kg x6,6,6

A1 swing @2x28kg x10,10,10

A2 pull up @18kg x6,4,4

26-02

trail run 30min

27-02

1 min on/ 1min off

jerk @2x24kg x20

LC @2x24kg x12

Snatch @24kg x24/24

Off to compete against Team Omsk and train with Anton Anasenko for a week!

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