29th:


Press - build to a 1RM
135x1 - http://www.youtube.com/watch?v=xD2P50UuUrc
145(f) - http://www.youtube.com/watch?v=z1LvZOrCCI4

rest 2 min

3 rds for time:
15 power clean - 135#
20 CTB chin ups
15 box jumps - 30"

Time 9:50

30th off

28th:


A. split jerk - 3 x3 @ 80%; rest 2 min

195x3, 170x3, 170x3

B. hang squat snatch - 5 touch and go reps light weight/fast; rest 1min x 5

85x5, 85x5, 85x5, 85x(3+f+1), 85x5

C. 10 wall balls; walk rest 30 sec x 5

All sets unbroken

D. 50 back ext's UB

1:29

26th:


A1. Push Press - 5,5,5,5; rest 2 min

135x5 – http://www.youtube.com/watch?v=EcRM4fsjqE4

135x5 – http://www.youtube.com/watch?v=43kmAhwdB80

145x5 – http://www.youtube.com/watch?v=vYQYhHSaREk

155x5 - http://www.youtube.com/watch?v=onV9peZkTw0

A2. Chin Ups pronated - 3,3,3,3; rest 2 min

55x3 – http://www.youtube.com/watch?v=wuDgRjtdWac

55x3 – http://www.youtube.com/watch?v=1omYqIOhcck

55x3 – http://www.youtube.com/watch?v=p0HZxc3CWEU

55x3 - http://www.youtube.com/watch?v=IJyXRk25bYg

+

for time:

12 clean and jerk - 175#

15 muscle ups

Run 400 m

30 wall balls - 20# to 10 ft

15 DL - 175#

15 burpees

Time: 10:29

OPT training Jan 25th

10 min practice - KB snatch - ride into KB OHS - 5/arm each time

+

50 TGU - 20kg - slow and steady

+

30 DU's unbroken; rest 30 sec x 8

Bruce Lee on Defeat

Defeat is a state if mind; no one is ever defeated until defeat has been accepted as a reality. To me, defeat in anything is merely temporary, and its punishment is but an urge for me to exert a greater effort to achieve my goal. Defeat simply tells me that something is wrong in my doing it is a path leading to success and truth.