Bruce Lee's Daily Affirmations

Willpower
Recognizing that the power of will is the supreme court over all other departments of my mind. I will excercise it daily when I need the urge to action for any purpose; and I will form habits designed to bring the power of my will into action at least once daily.


Emotion
Realizing that my emotions are both positive and negative, I will form daily habits which will encourage the development of the positive emotions and aid me in converting the negative emotions into some form of useful action.


Reason
Recognizing that both my positive and negative emotions may be dangerous if they are not controlled and guided to desireable ends, I will submit all my desires, aims, and purposes to my faculty of reason, and I will be guided by it in giving expression to these.


Imagination
Recognizing the need for sound plans and ideas for the attainment of my desires, I will develop my imagination by calling upon it daily for help in the formation of my plans.


Memory
Recognizing the value of an alert mind and an alert memory, I will encourage mine to become alert by taking care to impress it clearly with all thoughts I wish to recall and by associating those thoughts with related subjects which I may call to mind frequently. 


Subconscious mind
Recognizing the influence of my subconscious mind over my power of will, I shall take care to submit to it a clear and definite picture of my major purpose in life and all minor purposes leading to my major purpose, and I shall keep this picture constantly before my subconscious mind by repeating it daily!


Conscience
Recognizing that my emotions often err in their overenthusiasm, and my faculty of reason often is without the warmth of feeling that is necessary to enable me to combine justice with mercy in my judgments, I will encourage my conscience to guide me as to what is right and what is wrong, but I will never set aside the verdicts it renders, no matter what may be the cost of carrying them out.
9-Dec
Row 5k for time
19:01 pr - http://www.youtube.com/watch?v=KUI6OLl9N2A


dec 11, 2010 (19:22) - OPT Construction Series Event Number 2
jan 15, 2011 (19:12) - http://www.youtube.com/watch?feature=player_embedded&v=jdEjYRmiYK0
8-Dec
15 min amrap:
15 kbs 1.5 pood
15 ring dips
15 calories airdyne - no air dyne subbed for row
7rounds +4
ub
- http://www.youtube.com/watch?v=7wp0VJtbEnA

7-Dec
Olift with Pierre
Push Jerk
40x5
50x3 - http://www.youtube.com/watch?v=qkThU4EzsA8
60x(f+2+f) - http://www.youtube.com/watch?v=sInJtzFEFRM
60x3 - http://www.youtube.com/watch?v=qhFMHcDsKew
60x3 - http://www.youtube.com/watch?v=zZYSKb-XDww
60x3 - http://www.youtube.com/watch?v=-C5udR_5L4A
60x3 - http://www.youtube.com/watch?v=kHdcZezI-wY

C&J
60x3 - http://www.youtube.com/watch?v=KTg_skRN4pg
60x3 - http://www.youtube.com/watch?v=RM_6Z1ab8Ig
80x3 - http://www.youtube.com/watch?v=-onN9ZSNl60
80x3 - http://www.youtube.com/watch?v=lv0XQ8MBiyg
90x2 - http://www.youtube.com/watch?v=_GGA4STHJGc
100x1 - http://www.youtube.com/watch?v=AVsHwGrAAdU
85x3 - http://www.youtube.com/watch?v=ceHZGYySW8Y
92x2 - http://www.youtube.com/watch?v=7inGxt8NYYw
100x1 - http://www.youtube.com/watch?v=AVsHwGrAAdU
85x3 - http://www.youtube.com/watch?v=6072ojjgL8k
92x2 - http://www.youtube.com/watch?v=CqOv_b3Pk74
100x1 - http://www.youtube.com/watch?v=nM4sJtviw-c

6-Dec
10 rounds for time:
10 thrusters 95#
10 chin ups
8:56 ub
- http://www.youtube.com/watch?v=ZGovlvenl_s

5-Dec
worked until 3am on the floor denivelation at MFO - broke 100sq.ft oc concrete, mixed and poured 97 bags of cement. 9hr wod @ Z2. System was there to about 60-70%

A. Hang squat clean; build to a 3rm
65x4, 115x3
155x3 - http://www.youtube.com/watch?v=9jGmQdM9yKY
185x3 - http://www.youtube.com/watch?v=-5u-ioZMIB4

205x(2+f) - http://www.youtube.com/watch?v=SalvFFzT068
205x(2+f) - http://www.youtube.com/watch?v=yqh-UzcHj4s

B. TnG power clean 3, 5, 8, 11, 13; rest 2 min
205x(2+f) - http://www.youtube.com/watch?v=mhApeTsSuww
165x5 - http://www.youtube.com/watch?v=oVxfLMvmkyE
135x8 - http://www.youtube.com/watch?v=nkytUt5KgCA
125x11 - http://www.youtube.com/watch?v=rAJstU7dBVk
115x13 - http://www.youtube.com/watch?v=B_WKrCtVhkQ

C1. KBS amrap 2 pood in 1 min x3; rest 10 seconds
Not feeling too great; used 1.5 pood
1 - 29 - http://www.youtube.com/watch?v=N_qMCq5AC7Q
2 - 30 - http://www.youtube.com/watch?v=6hYR0D610go
3 - 30 - http://www.youtube.com/watch?v=eoWN5JjfqpA
C2. Amrap 20" box jumps in 30 seconds x3; rest 10 seconds
1 - 22
2 - 22
3 - 22
C3. Max distance rowing in 30 seconds x3; rest 4 min
1 - 133m
2 - 137m
3 - 147m
4-Dec
A1. Single arm plank rows 6-8x4; rest 90 seconds
40kgx8, 42x8, 44.5x8, 46.8x8
A2. Single arm neutral grip incline bench press @4111, 3-4x4; rest 90 seconds
60#x4, 65x4, 65x4, 65x4,
B1. Weighted chin up 2, 2, 2; rest 90 seconds
40kgx2 - http://www.youtube.com/watch?v=Eg4uGQbsZ8w
40x2
41.1x2 - http://www.youtube.com/watch?v=9vca1eh9kqU
B2. Strict press 4, 3, 3; rest 90 seconds
150x4 - http://www.youtube.com/watch?v=lhwC-68jsRo
155x3 - http://www.youtube.com/watch?v=gvRU-4UVxrk
160x2f - http://www.youtube.com/watch?v=3mujDbdiSUI
155xf - 135x3 - http://www.youtube.com/watch?v=SBzS5N6ynnM

C. Ghd sit ups; 25 unbroken x5; rest 90 seconds
ub
2-Dec
Row 60 seconsd @85%
Row 30 seconds @50%
x18
1-Dec
For time:
15 thrusters 135# - ub
15 muscle ups - ub
25 thrusters 115# - 10,5,5,5
25 CTB chin ups - ub
35 thrusters 95# - 10, 9, 6, 5, 5
35 chin ups - 15, 10, 10

11:05 - http://www.youtube.com/watch?v=kheF8PNtBZE

30-Nov
Olift with Pierre
OHS
20x5
Snatch Pull/Snatch
20x5, 40x5 - http://www.youtube.com/watch?v=GO0kJ09yP60
40x3 - http://www.youtube.com/watch?v=GBwy3SDrFlk
40x3 - http://www.youtube.com/watch?v=tBxMCe4NW3I
50x3 - http://www.youtube.com/watch?v=6RJ_G6CcgGg
50xf - http://www.youtube.com/watch?v=VrOw68WaXnQ
50x3 - http://www.youtube.com/watch?v=njAc1DW6_SU


Snatch
50x5 - http://www.youtube.com/watch?v=wHvSBQolYsI
50x5 - http://www.youtube.com/watch?v=Con21obYSww
50x3 - http://www.youtube.com/watch?v=0ny2C0CUCYw
50x3 - http://www.youtube.com/watch?v=Fd7-4HshtPs
50x3 - http://www.youtube.com/watch?v=hwuva5Nd6Ws
60x3 - http://www.youtube.com/watch?v=9JYFOxJZdU8
60x3 - http://www.youtube.com/watch?v=rlnSNs7yldM
60x3 - http://www.youtube.com/watch?v=zXbu0Ll4e6Y
60x3 - http://www.youtube.com/watch?v=q_yjYGu5iV4


Snatch Pull
80x5 - http://www.youtube.com/watch?v=9Hd2JHvTTc8
80x5 - http://www.youtube.com/watch?v=7ImLeOUqVtw
80x5 - http://www.youtube.com/watch?v=o7Mw0_d3SUM
80x3 - http://www.youtube.com/watch?v=Nfh6GZW18L8
80x3
29-Nov
10-8-6-4-2
Power clean 175#
Bar facing burpees
5:27 - ub
- http://www.youtube.com/watch?v=Vu1gAX83AtY

27-Nov
A1. Bent over supinated barbell rows 4-6x5; rest 90 seconds
135x6
155x6 - http://www.youtube.com/watch?v=344mDC6Q0eU
185x6, 185xf, 185x(5+f), 185x(4+2f)

A2. Incline bench press 6-8x5; rest 90 seconds
135x8, 155x8, 155x(6+f), 155x(6+f), 155x(6+f)
155x6 - http://www.youtube.com/watch?v=P2JTmazba6s

B. Press x5/Push press x5/Split jerk x2; rest 2 min x4 complexes
95x5
135x5 - http://www.youtube.com/watch?v=1LAGphPOphg

135x(5.5.1+f) - http://www.youtube.com/watch?v=nw94j6jaDIs
125xf - http://www.youtube.com/watch?v=S4QDcndEus8
115x5 - http://www.youtube.com/watch?v=Jl9JeZGM6GM
115x5 - http://www.youtube.com/watch?v=XGme2rKPCCE

C. Toes to bar; 50 for time
1:16 - ub
- http://www.youtube.com/watch?v=_Es2Z4bjFc4

25-Nov
10 min amrap:
15 power clean 95#
30 double unders
5rounds + 27
forearms were on fire. traps also on fire. could not dig deep...
- http://www.youtube.com/watch?v=Gvc51dI6srU

24-Nov
Row 30 seconds @85%
Row 30 seconds @50%
x30
6850m - 1:44-1:47
23-Nov
Olift with Pierre

Split Clean
20x5, 20x5
split snatch
20x5, 20x5

Split Jerk
40x5 - http://www.youtube.com/watch?v=tQDNhYuaF4w
40x5 - http://www.youtube.com/watch?v=ynOh2hUSi_o
40x5 - http://www.youtube.com/watch?v=1yfXYf0wilI
40x5 - http://www.youtube.com/watch?v=58rTi7fqqz4
60x3 - http://www.youtube.com/watch?v=yzR8vlSny3Y
60x3 - http://www.youtube.com/watch?v=EWy2qfmiBzE
60x3 - http://www.youtube.com/watch?v=rGnlpr7CFJk
60x3 - http://www.youtube.com/watch?v=UTmuTvMnWN4
60x3 - http://www.youtube.com/watch?v=baZj6d_Emho
60x3 - http://www.youtube.com/watch?v=-jEiQgmcSmo
60x3 - http://www.youtube.com/watch?v=kKqh8TNldvE
60x3 - http://www.youtube.com/watch?v=aYQdU7Kipho
60x3 - http://www.youtube.com/watch?v=NYoRDAs1BFo
80x3 - http://www.youtube.com/watch?v=CFhctS-MGkM
80x3 - http://www.youtube.com/watch?v=Nh2MFvuT7Kc
80x3 - http://www.youtube.com/watch?v=KvaHcfzB0FU
80x3 - http://www.youtube.com/watch?v=0L5jVdnZ4H8

22-Nov
For time:
100 wall balls
100 chin ups
50 wall balls
50 DB hang power snatch 55# (alternate each 5 reps)
16:37 - http://www.youtube.com/watch?v=HWp5b7l74z8
wall balls, mental challenge… about understanding pain...

21-Nov
A. Hang squat clean; build to a 5rm
75x5, 75x5, 125x5
175x5- http://www.youtube.com/watch?v=I1vg6UTfCVU
195x5 - http://www.youtube.com/watch?v=U_KMXGWB72c
205x5 - http://www.youtube.com/watch?v=dTG7Nykp1ak

215xf - http://www.youtube.com/watch?v=nTE2rgzZ6rY

B. TnG power clean 2, 4, 6, 8, 10; rest 2 min
230xf - http://www.youtube.com/watch?v=4J1W3YsDAKw
230xf - http://www.youtube.com/watch?v=_uDYV4a6gGQ
220x(1+f) - http://www.youtube.com/watch?v=-2Y_oOPR1_0
205x4 - http://www.youtube.com/watch?v=Vf-9W6t-M_E
195x6 - http://www.youtube.com/watch?v=nqr04VE8xuY
185x8 - http://www.youtube.com/watch?v=DaqueLYo8PM
175x10 - http://www.youtube.com/watch?v=tQGseAuGhMs

C1. TnG deadlift 10, 15, 20; rest 30 seconds
365x(8+2) - http://www.youtube.com/watch?v=O4SWpUBQsNk

315x(9+2) - http://www.youtube.com/watch?v=a0SzXTWgL1w
235(16+4) - http://www.youtube.com/watch?v=rpSjYpnkao0
C2. 100 double unders for time x3; rest 3 min
1 set bery broken
2 - ub
3 - 85-15
20-Nov
A1. Single arm plank rows 8-10x4; rest 90 seconds
40kgx10, 40x10, 40x10, 40x10
A2. Single arm neutral grip incline bench press @4111, 4-6x4; rest 90 seconds
50lbx6, 55x6, 60x6, 60x6

B1. Weighted chin up 3, 3, 3; rest 90 seconds
60x3, 65x3, 70x3
B2. Strict press 6, 6, 6; rest 90 seconds
140x3, 135x6, 140x6

C. Ghd sit ups; 20 unbroken x5; rest 90 seconds
ub
18-Nov
"Nancy"
5 rounds for time:
Run 400m
15 OHS 95#
run was done around the "block" about 400m
all sets ub.

12:32 - http://www.youtube.com/watch?v=B9PGYTh7_fU

17-Nov
3 rounds for time:
25 kbs 2 pood
25 burpees

6:330 UB, was a bit conservative on the 1st and  2nd set of burpees. finished strong the last set of burps.
- http://www.youtube.com/watch?v=ETkRnFG0Peo

16-Nov
Olift with Pierre
finding the center of the foot and using the legs. we don't need to accelerate the bar so high… only high enough to get under the bar. that can be done with the legs predominantly.
Clean pull
20x5, 20x5, 40x5, 60x5 - http://www.youtube.com/watch?v=Csr2Numdw1g

Clean pull with straps
60x5, 60x5
60x5 - http://www.youtube.com/watch?v=LfeQm11mQdo
60x5 - http://www.youtube.com/watch?v=xiphCTy8DTA
60x5 - http://www.youtube.com/watch?v=jxH7baIXkcE

Pierre recommended to do this type of work 2-3 times a week. it will improve my power output. the goal is to be dynamic. develop speed/power. work ideally at (90-100kgx5)x3

Squat clean
40x5 - http://www.youtube.com/watch?v=b0OjWSW4xgc
40x5 - http://www.youtube.com/watch?v=7i4au7tLIjc
60x5 - http://www.youtube.com/watch?v=_MC0wSln0rQ
60x5 - http://www.youtube.com/watch?v=rRLXcOOo6BM
80x3 - http://www.youtube.com/watch?v=WvrCpCko5Vg
80x3 - http://www.youtube.com/watch?v=-loLypC-90s
80x3 - http://www.youtube.com/watch?v=PZ-3tqBnXKg
80x3 - http://www.youtube.com/watch?v=_-zZVzVwnng
80x3 - http://www.youtube.com/watch?v=oAJld9rjQzc

15-Nov
A. Deadlift 5, 5, 5; rest 2 min
45x5, 135x5, 225x5
315x5 - http://www.youtube.com/watch?v=CEX_90Al1KU
405x5* - http://www.youtube.com/watch?v=fxJruGCmXsc
385x5 - http://www.youtube.com/watch?v=Op3kNLHl_GM
365x5 - http://www.youtube.com/watch?v=zXdpDaNPPFw
*WAY too heavy… did it but i was sore for the next 4 days
CNS was down.. wanted to go and take a nap after this!
B. TnG power clean 8, 6, 4; rest 2 min
135x8
175x8 - http://www.youtube.com/watch?v=OdFXyswwTaQ
185x6 - http://www.youtube.com/watch?v=KTTgAKGwxKA
205x(2+2f) - http://www.youtube.com/watch?v=oXPGJTwn8RQ

+
10 min amrap:
10 kbs 1.5 pood
20 wall balls
30 double unders
5 rounds + 16
- http://www.youtube.com/watch?v=k3Lzx-MBZ1s

14-Nov
A. Build to a 3 rep max hang squat snatch (bar must stay above the
knee for entire set)
45x3, 75x3, 125x3
145x3 - http://www.youtube.com/watch?v=SA4PkCAn7fs
160x3 - http://www.youtube.com/watch?v=6T0mjahk4WI
170x3 - http://www.youtube.com/watch?v=9O_mXwNDaks
180x(f+3) - http://www.youtube.com/watch?v=zfU9d8OaR4U
185x(f+1+f) - http://www.youtube.com/watch?v=lQ75DHd0eyU
185x3 - http://www.youtube.com/watch?v=4fXEiZ56NCI
190x(1+f) - http://www.youtube.com/watch?v=VUPRXl0WuGk
190x(2+f) - http://www.youtube.com/watch?v=QCnaWl2qCZw

B. Paused above the knee squat snatch 3, 2, 1, 3, 2, 1; rest 2 min
130x3 - http://www.youtube.com/watch?v=-ApsXs5dAAA
145x2 - http://www.youtube.com/watch?v=E4_YYHEeNU4
155x1 - http://www.youtube.com/watch?v=cqVESUseFsM
150x3 - http://www.youtube.com/watch?v=fovg4Uw77i8
150x2 - http://www.youtube.com/watch?v=ciiogV6knKI
170x1 - http://www.youtube.com/watch?v=GbXpXxiLQt4


C. Front squat @33x1, 3-4x3; rest 2 min
230x4 - http://www.youtube.com/watch?v=-MKmDYfcG7E
245x4 - http://www.youtube.com/watch?v=TtYK2kEAbck
255x(3+f) - http://www.youtube.com/watch?v=KXoNrM9IhbI

13-Nov
A1. Single arm plank rows 10-12x4; rest 90 seconds
16kgx12, 40kgx12,  40kgx12,  40kgx12,  40kgx12 - http://www.youtube.com/watch?v=bGrKU5n02FM
A2. Single arm neutral grip incline bench press @4111, 6-8x4; rest 90 seconds
20#x8, 35#x8, 45#x8 - http://www.youtube.com/watch?v=CxerKlQ-Mx8
50#x8, 50#x8, 50#x8
B1. Weighted chin up 5, 5, 5; rest 90 seconds
50#x5, 50#x5, 50#x5, 50#x5 - http://www.youtube.com/watch?v=dZWEugE-890
50#x(4+f)
B2. Strict press 8, 8, 8; rest 90 seconds
75x8
100x8 - http://www.youtube.com/watch?v=xCqHCuCcpeA
130x(7+f) - http://www.youtube.com/watch?v=Wmy13YOBL_s
125x8 - http://www.youtube.com/watch?v=qhss71MHf7U
130x(7+f) - http://www.youtube.com/watch?v=3pwP2-c0UDc
C. Ghd sit ups; 15 unbroken x5; rest 90 seconds
unbroken
11-Nov
did not have time to do anything. the seminar/travel took most of the day.
10-Nov
A. TnG power snatch; 3 reps on the minute for 15 min @60% 1rm
B. TnG power clean; 3 reps on the minute for 15 min @60% 1rm
+
10-8-6-4-2
Muscle ups
KBS 2 pood

JKD seminar in LA
subbed for
A. TNG DB power snatch @ 50#; 3 reps/arm on the min for 30 min
no failed reps

B. 10-8-6-4-2
HSPU
DB swing @ 50#
3:07
7-Nov
A. Snatch balance 1, 1, 1, 1, 1, 1; rest 2 min
45x6, 75x5, 125x3
145x3 - http://www.youtube.com/watch?v=LZP6jLTdgwg
165xf - http://www.youtube.com/watch?v=HKl-tsuq9G8
155x1 - http://www.youtube.com/watch?v=8hapUMhVBKE
165x1 - http://www.youtube.com/watch?v=QoHOiYt7qio
175x1 - http://www.youtube.com/watch?v=PaxMdn0VoIY
185x1 - http://www.youtube.com/watch?v=wDAC3-qeDOA
190x1 - http://www.youtube.com/watch?v=8UmP4f5fGNw
195xf - http://www.youtube.com/watch?v=qTbHwU_XNYs
195x1 - http://www.youtube.com/watch?v=sr6eQSOt9GQ
200x1 - http://www.youtube.com/watch?v=UKti82ekr-o
205xf - http://www.youtube.com/watch?v=p8nSvGcOOeA
205x1 - http://www.youtube.com/watch?v=zUB4lLgAPyM


B. 1 1/4 front squat 2, 1, 2, 1, 2, 1; rest 2 min
225x2
265x2 - http://www.youtube.com/watch?v=Y6F0m6rzp3c
290x1 - http://www.youtube.com/watch?v=Q5t4EPYF9E8
275x2 - http://www.youtube.com/watch?v=AQIA8wyTcug
295x1 - http://www.youtube.com/watch?v=FeUkQc7T28Y
280x2f* - http://www.youtube.com/watch?v=RTDmxTM5l8A

275x1 - http://www.youtube.com/watch?v=06g6gt0D7wA
*CNS shut down… the body gave up… the mind was not letting the limiting factor... body/physical was... how far can one push the body... the mind...
to respect the body... to push one limits... what limits?...

C. Squat snatch; 10 sets of 3 unbroken @135# for time
6:40ish… was euphoric still from part be… did not feel powerful… felt shaky…
- http://www.youtube.com/watch?v=iXukK2N3B8I

6-Nov
A1. Bent over barbell rows 2-4x5; rest 90 seconds
45x10, 95x5, 135x4, 165x4, 185x4, 185x4
190x4 - http://www.youtube.com/watch?v=mlcunBH7KMM
195x(3+f+1) - http://www.youtube.com/watch?v=y0m8ZW7-cZ0
190x4 - http://www.youtube.com/watch?v=s81yurWO7QM

A2. Close grip bench press 2-3x5; rest 90 seconds
45x10, 95x5, 155x5
195x3, 205x3, 205x3
210x(2+f) - http://www.youtube.com/watch?v=Bqz4NGvIf5g
210x(2+f) - http://www.youtube.com/watch?v=zdNOYWuNDzE
210x(2+f) - http://www.youtube.com/watch?v=JrN5DvkO5JA
B1. HSPU; amrap strict unbroken x4; rest 1 min
24, 15, 7, 8
B2. Strict chin ups amrap unbroken x4; rest 1 min
25, 10, 7, 6
http://www.youtube.com/watch?v=47fAS-9ZFE0

4-Nov
A. Squat clean; 2 reps on the minute for 24 min @60% 1rm
all sets at 155 - no failed reps
http://www.youtube.com/watch?v=L24KoZFy6v4
+
5 min amrap:
5 thrusters 135#
5 muscle ups
5 rounds + 9 - ub
- http://www.youtube.com/watch?v=ocUYhnW0JtE

3-Nov
A. Speed deadlift from deficit (1-3" platform) 3 reps x16 sets; rest
45 seconds @65% 1rm deadlfit
all sets @ 275#
B1. HSPU on paralletes; 6 for time x8; rest 1 min
all sets ub
B2. L-pull ups; 8 for time x8; rest 1 min
all sets ub
C. 25 unbroken 2 pood KBS x3; rest 90 seconds
all sets ub
1 - http://www.youtube.com/watch?v=6B7W54KnUw4
2 - http://www.youtube.com/watch?v=KJlK5oyxoUo
3 - http://www.youtube.com/watch?v=qEGbJ9Bl8cA

2-Nov
Olift with Pierre.
continue developing the jerk. feet positioning. shin should be perpendicular to floor.
shoulder/torso/head positionment. alignment is key or else the lower back/shoulders take the load… will not work at high loads.

clean & jerk
40x5, 40x5, 40x5, 40x5, 40x5, 60x5, 60x5, 80x5.

Clean pull - to be fluid within the motion. to use the momentum and apply the power generated from the legs as the load is moving up. centre mass should not pass the middle of the arch of the foot.
80x5, 80x5, 110x4, 120x5, 120x5, 120x5
1-Nov
A. Paused power snatch (mid shin) build to a max
45x5, 75x3, 74x4
125x3 - http://www.youtube.com/watch?v=YjhOu1FBftQ
145x1 - http://www.youtube.com/watch?v=bN85buGLeM4
155x1 - http://www.youtube.com/watch?v=-yak-aAaAtE
165x1 - http://www.youtube.com/watch?v=UmYY2Jby2nY
175x1 - http://www.youtube.com/watch?v=pMl0jTKkGDs
180xf - http://www.youtube.com/watch?v=13DY2iqzlF8
180xf - http://www.youtube.com/watch?v=kf1DI0qJ-v8
145x2 - http://www.youtube.com/watch?v=6GaqLTKrUjs

B. Power clean 2, 2, 2, 1, 1, 1; rest 2 min
135x2, 165x2
195x2 - http://www.youtube.com/watch?v=rRtpdeSu7VE
215x2 - http://www.youtube.com/watch?v=Uvrh0aT2YU8
225x2 - http://www.youtube.com/watch?v=IsIqgLz5QZk
230x(1+f) - http://www.youtube.com/watch?v=58zdEYjqCPk
230x1 - http://www.youtube.com/watch?v=EwxpC9156eg
230x1 - http://www.youtube.com/watch?v=QY9HHG2uUnc
230x1 - http://www.youtube.com/watch?v=9bBBoL7y6tU
+
3 rounds for time:
Run 400m
20 thruster 75#
10 muscle ups
11:18 - ub
- http://www.youtube.com/watch?v=UFDfps6WrT4
31-Oct
A. Front squat; 8, 2, 8, 2, 8; rest 2 min
45x5, 135x5, 225x3, 225x3
255x8 - http://www.youtube.com/watch?v=ZJAtloPONkQ
285x2 - http://www.youtube.com/watch?v=IWeVPCx8koE
265x8 - http://www.youtube.com/watch?v=Ww8R0ke2MoU
295xf* - http://www.youtube.com/watch?v=Oacf_qGP6kg
295x2 - http://www.youtube.com/watch?v=5hODVTDqbIM
275x(4+1.1.1.1) - http://www.youtube.com/watch?v=aye7gj0zWG4
*lost balance

B. 3 position paused hang squat snatch 2, 2, 2, 1, 1, 1; rest 3 min
45x2, 75x2
85x2 - http://www.youtube.com/watch?v=P5JOktNbmL8
125x2 - http://www.youtube.com/watch?v=4t_wQL7lMyA
130x2 - http://www.youtube.com/watch?v=TCicUKWCpjA
135x2 - http://www.youtube.com/watch?v=4ckgknocqzY
145x1 - http://www.youtube.com/watch?v=qnartVI7vEM
150x1 - http://www.youtube.com/watch?v=IWKI2q1Iybw
150x1 - http://www.youtube.com/watch?v=YePD9LParBs

C. Amrap 1-5 unbroken hang squat snatch ladders 115# in 6 min
2 full ladders + 12 reps - http://www.youtube.com/watch?v=QJeE5LnZZzA

30-Oct
A1. Weighted lean away chin up 3, 3, 3, 3, 3; rest 90 sec
44x3
54x3 - http://www.youtube.com/watch?v=jEzU58XxB54
59x3 - http://www.youtube.com/watch?v=3vi7OXZusyo
64x3 - http://www.youtube.com/watch?v=2XRxhKVbZ7o
69x3 - http://www.youtube.com/watch?v=LWjFxX6xKYg
90x3 - http://www.youtube.com/watch?v=JnGP1LXd-r8

A2. Push jerk 3, 3, 3, 3, 3; rest 90 sec
45x5, 95x3, 125x3, 155x3
190x3 - http://www.youtube.com/watch?v=A4jK-AGGVrM
205x2 - http://www.youtube.com/watch?v=h46pWR2crkg
215x3 - http://www.youtube.com/watch?v=UiLG7I-LG18
225x3 - http://www.youtube.com/watch?v=k4uZ8HuhEps

235x(1+f) - http://www.youtube.com/watch?v=r4tM0kJ0_Wc
235x1- http://www.youtube.com/watch?v=QyNu2virvJQ

B1. Weighted dip 6, 6, 6; rest 1 min
88x6, 98x6, 103x6
B2. Bent over plank DB rows 8-10x3/arm; rest 1 min
88x12, 88x12, 88x12

- http://www.youtube.com/watch?v=iC_3aEkWAC4
28-Oct
A. Snatch balance; 3 reps on the minute for 22 min @50% 1rm
all sets at 105# - no failed reps. Great tech work!
- http://www.youtube.com/watch?v=XKDbmvL-qoU
+
21-15-9
Hang squat snatch 75#
bar facing burpees
6:21 - unbroken!
camera bugged… lost the video.
27-Oct
A. TnG power snatch; 3 reps on the minute for 12 min @60% 1rm
all sets at 125# - no failed reps
- http://www.youtube.com/watch?v=Q_8jCGn4sAw

B. TnG power clean; 3 reps on the minute for 12 min @60% 1rm
all sets at 155# - no failed reps
- http://www.youtube.com/watch?v=wXQgcOYJFi4

+
10-9-8-7-6-5-4-3-2-1/1-2-3-4-5-6-7-8-9-10
CTB chin ups
HSPU
start breaking on the second ladder (at 7)
13:44 - http://www.youtube.com/watch?v=hAGQk5KWbIs

26-Oct
Olift with Pierre
Working on the jerk. the important thing is to be fully committed… no hesitation, no doubt… doing it "blindly"…

20x5, 20x5
40x5 - http://www.youtube.com/watch?v=qa129ysv_og
40x5 - http://www.youtube.com/watch?v=0eMeu4zJLmQ
60x5 - http://www.youtube.com/watch?v=-cBOHZkjaFU
60x5 - http://www.youtube.com/watch?v=s5y-TGWQdB4
60x5 - http://www.youtube.com/watch?v=QHdWo-3_rko
60x5 - http://www.youtube.com/watch?v=LzD4X0Lmb3E
60x5 - http://www.youtube.com/watch?v=KfDQ1Umd2_s
to push the head through so that the alignment is optimal (bar, shoulder, hip - weight is evenly distributed bt front and back leg)
60x4 - http://www.youtube.com/watch?v=KVES8HlMb0w

Jerk form blocks
80x3 - http://www.youtube.com/watch?v=7bVJ57By7zA
80x3 - http://www.youtube.com/watch?v=Mutcp_DgmiE
80x3 - http://www.youtube.com/watch?v=p-GBIoOA0Kg
80x3 - http://www.youtube.com/watch?v=FCHRSHnKf2E
80x3 - http://www.youtube.com/watch?v=9QVxNW13Xuk
80x3 - http://www.youtube.com/watch?v=Or73PKNmL9c
not fully committed yet all the way under the bar… the bar is still slightly forward.

25-Oct
A. Power snatch from high blocks; build to a max
75x4
125x3 - http://www.youtube.com/watch?v=llsDYERVeWA
135x2 - http://www.youtube.com/watch?v=NozYkFie4v8
145x1 - http://www.youtube.com/watch?v=MYlP_vzPkaU
155x1 - http://www.youtube.com/watch?v=nIS1Z7S9pDY
160x1 - http://www.youtube.com/watch?v=cnCfGAO_Y5s
165xf - http://www.youtube.com/watch?v=9WGAWSWyYWI
165xf - http://www.youtube.com/watch?v=IUMOOzJThP0

B. Power snatch TnG 5, 5, 5, 3, 3, 3; rest 2 min
165xf - http://www.youtube.com/watch?v=fjRBhItjiQQ
135x5 - http://www.youtube.com/watch?v=LeIOqeiLr_k
145x5 - http://www.youtube.com/watch?v=LbYOQjeMNNU
155x5 - http://www.youtube.com/watch?v=vRBF6kkJ7_Y
160x(f+5) - http://www.youtube.com/watch?v=tZ-SyFAGbjg
170x3 - http://www.youtube.com/watch?v=CN2FNq8ay3E
170x(1+f+1) - http://www.youtube.com/watch?v=Lznmlq0D-g4
170x3 - http://www.youtube.com/watch?v=vvZd47W2T3Y

+
Amrap in 12 min
Row 500m
20 goblet squats 2 pood
3 rounds
+ 500m+6squat
http://www.youtube.com/watch?v=To6FM0NK4vA

24-Oct
A. Snatch balance 2, 2, 2, 2, 2, 2; rest 2 min
45x5, 95x3
115x3 - http://www.youtube.com/watch?v=wu0TzCDcWBM
145x2 - http://www.youtube.com/watch?v=iOgQwsdn-zo
165x2 - http://www.youtube.com/watch?v=oYXdZMkhXsE
185x2 - http://www.youtube.com/watch?v=hRScjd73W50
195x2 - http://www.youtube.com/watch?v=P1ae2x2d7us
185x2f - http://www.youtube.com/watch?v=c9-c8el8CDU
175x2 - http://www.youtube.com/watch?v=fEwgZ4YnBAk
170x2 - http://www.youtube.com/watch?v=-afnFJBM8KA

B. 1 1/4 front squat 3, 2, 1, 3, 2, 1; rest 2 min
235x3, 250x3, 265x2, 280x1, 255x3, 275x(1+f), 285x1
http://www.youtube.com/watch?v=RATfBw9OEOQ

C. Thrusters 10 sets of 5 unbroken @135# for time
5:58 - http://www.youtube.com/watch?v=lYWqTO8ai_0

23-Oct
A1. Bent over barbell rows 4-6x5; rest 90 seconds
155x6 - http://www.youtube.com/watch?v=J4PSoG2QqzE
165x6 - http://www.youtube.com/watch?v=GS_tcTmYvP0
175x6 - http://www.youtube.com/watch?v=123eWxArr-M
185x(5+f) - http://www.youtube.com/watch?v=FErratamefA
190x(4+2f) - http://www.youtube.com/watch?v=EdRAU_aV5bI

A2. Close grip bench press 3-4x5; rest 90 seconds
185x4 - http://www.youtube.com/watch?v=UUihdcOwtj8
195x4 - http://www.youtube.com/watch?v=2PkfVzyEBrw
205x(3+f) - http://www.youtube.com/watch?v=tNNv9y9d_HE
200x4 - http://www.youtube.com/watch?v=D5ibkMTQpe4
205x(3+f) - http://www.youtube.com/watch?v=bfy2DdCJPhw

B1. HSPU; amrap strict unbroken x3; rest 1 min
1 - 24
2 - 13
3 - 10
B2. Strict chin ups amrap unbroken x3; rest 1 min
1 - 21
2 - 10
3 - 8
- http://www.youtube.com/watch?v=P9j1V3JFuA8

21-Oct
A. Hang squat clean; 2 reps on the minute for 20 min @60% 1rm
all sets unbroken. finding well the point of contact yet not exploring the ground enough. not being explosive/powerful
- http://www.youtube.com/watch?v=0Z8nrY88s6Y
+
12-9-6
thruster 115#
Burpee box jump 20"
3:13 unbroken
http://www.youtube.com/watch?v=YFjlNBRQ8vM

20-Oct
A. Speed deadlift from deficit (1-3" platform) 3 reps x12 sets; rest
45 seconds @65% 1rm deadlfit
all sets @ 275 - http://www.youtube.com/watch?v=RZNeqn_7pAI

B1. HSPU on paralletes; 4 for time x8; rest 1 min
B2. L-pull ups; 6 for time x8; rest 1 min
all ses unbroken
- http://www.youtube.com/watch?v=e_-b8OhSgIA


C. 20 unbroken 2 pood KBS x3; rest 90 seconds
all sets unbroken