“Every soul who comes to earth
with a leg or two at birth
must wrestle his opponents knowing it’s not what is,
it’s what can be that measures worth.
Make it hard, just make it possible
and through pain I’ll not complain.
My spirit is unconquerable,
fearless I will face each foe, for I know I am capable.
I don’t care what’s probable,
through blood, sweat, and tears, I am unstoppable.”
- Anthony Robles -
 

22-Feb
3 sets; rest 2:30
5 TnG power snatch
18 burpees AFAP
45x5, 75x5, 95x5, 125x5
135x5 - http://www.youtube.com/watch?v=a4jiSZfloW4
145x5 - http://www.youtube.com/watch?v=n3SPiLTDLk4
150x5

+
3 sets; rest 2:30
5 TnG thrusters 135#
20 unbroken fast CTB chin ups
all sets unbroken
1 - http://www.youtube.com/watch?v=L0_XuU7ohMc
2 - http://www.youtube.com/watch?v=oUX9pJCmdng
3 - last 7 were done doing kipping c2b... 13 butterfly

+
3 sets; rest 2:30
5 TnG push press 155#
Row sprint 20 seconds @95%
99m - http://www.youtube.com/watch?v=IHMDgKr26e8
96m - http://www.youtube.com/watch?v=-t0T2V0ozCY
100m

21-Feb
A1. Bent over barbell rows @41x1, 4-6x4; rest 90 sec
45x6, 95x6, 125x6, 130x6, 135x6, 135x6
A2. Seated barbell press @41x1, 5-7x4; rest 90 sec
45x7, 95x7, 100x7, 115x7, 115x6, 115x4
B. TnG Squat snatch 5x5; rest 60 seconds (increase weight each set,
only last tough)
75x5
95x5 - http://www.youtube.com/watch?v=QNvEKv6UEBc
125x5 - http://www.youtube.com/watch?v=QupAq8JB5mo
130x5 - http://www.youtube.com/watch?v=ahQzXU3OzM0
135x5 - http://www.youtube.com/watch?v=9UmD-2Qk7w0
145x5 - http://www.youtube.com/watch?v=-ucLyNb2cK4

C. Overhead squat 10, 8, 6; rest 90 seconds
175x10 - http://www.youtube.com/watch?v=cOXY8Zu_B2Q
195x(7+f) - http://www.youtube.com/watch?v=qsbCsnXQuZg
205x4

shoulders were tired. could not control the weight. fatigue.

D. 50 hspu for time
3:10 -  26 HSPU unbroken... then MAJOR crash :)

19-Feb
Row 5 min @z1
+
Row 30 seconds @70%
Rest 30 seconds
x10
+
Airdyne 30 seconds @70%
Rest 30 seconds
x10
+
Row 5 min @z1
5408m.
felt great, good breathing, was able to maintain 1:50 for all 30 sec, finding a good pace.

18-Feb - problems with camera
3 rounds for time:
Run 400 meters
5 muscle ups
15 wall balls
9:00 - all rounds unbroken
run felt great, powerful. in control. wall balls were ok felt in control & powerful.

16-Feb
PM
Oly class
Clean Pull - keeping bar trajectory in middle of foot arch. then as you jump the bar trajectory should remain straight. the hips will re-direct the trajectory of the bar if thrusting hips forward. this will be due to having your weight distributed on the front of the foot. things to watch. - not on heels.

45x5, 95z6, 140x4, 190x3
235x3 - http://www.youtube.com/watch?v=aEJMyXMlNjA
235x3 - http://www.youtube.com/watch?v=kzx3DPANF74
235x2 - http://www.youtube.com/watch?v=oWiitMCaK_Y

squat clean
95x5, 125x5, 145x4, 165x3
195x3 - http://www.youtube.com/watch?v=GJBrygM6APQ
195x3 - http://www.youtube.com/watch?v=Jl3R7Ap7myQ
195x3 - http://www.youtube.com/watch?v=POpBdlDi84c

finding a better point of contact and moving the bar up. fast/powerful/controlled

Split clean
145x3, 145x3, 145x3, 145x3

15-Feb
3 sets; rest 2:30
5 TnG power snatch
15 burpees AFAP
75x5, 95x5
125x5 - http://www.youtube.com/watch?v=A9Ah46NjCLI
135x5 - http://www.youtube.com/watch?v=WXk_uZoKLgA
145x5

+
3 sets; rest 2:30
5 TnG thrusters 135#
15 unbroken fast CTB chin ups
all sets unbroken
1 - http://www.youtube.com/watch?v=fN6R-xmoApU
2 - http://www.youtube.com/watch?v=csg3EA-jvio
3 - http://www.youtube.com/watch?v=pkYX0eZBVSc

+
3 sets; rest 2:30
5 TnG push press 155#
Row sprint 15 seconds @95%
76m - http://www.youtube.com/watch?v=8_aH550ZBdM
ND - http://www.youtube.com/watch?v=Bno2iJPWb-E
75m

not a great sleep. this has a huge impact on how hard you can push!

14-Feb
A1. Bent over barbell rows @41x1, 6-8x3; rest 1 min
45x8, 85x8, 115x8, 125x8
A2. Seated barbell press @41x1, 6-8x3; rest 1 min
45x8, 95x8, 115x6, 115x6

B. TnG Squat clean thrusters 5x5; rest 90 seconds (increase weight
each set, only last tough)
125x5 - http://www.youtube.com/watch?v=sjp2DXzTFZ4
145x5 - http://www.youtube.com/watch?v=P0BpjZnRZ1Y
145x5 - http://www.youtube.com/watch?v=-AK6CVgZC7o
155x5 - http://www.youtube.com/watch?v=6a2DkFo-lPA
175x5

C. Snatch balance 10, 10, 10; rest 1 min
115x10 - http://www.youtube.com/watch?v=1sGEdlJBwhY
135x10 - http://www.youtube.com/watch?v=OR6T3ywskao
145x(8+2)

shoulders were tired… hard to remain in control. Focus on the motion/form. core tight. dropping under the bar. being precise. timing.

Feb 9
Olift class
Finding point of contact and jumping with load. weight should be in mid rear foot so that the load can be accelerated straight UP. if weight on toes, the hip tends to move forward and hence accelerate the bar in a circular motion. NOT wanted since it will be harder to control at higher weight.
95x5, 95x5, 185x5, 185x5, 185x5 - http://www.youtube.com/watch?v=TCm8fiiF1mc

Power Snatch
working on NOT jumping forward and accelerating the bar UP
95x5, 95x5, 95x5, 95x5

120x4, 135x3, 155x3, 155x(f+2)

... probability... possibility... choice... action... focus...

8-Feb PM
5TnG power snatch 125#
Airdyne 30 seconds @97%
Rest 2:45
x5
45x5, 75x5, 75x5, 95x5
1- 163m; http://www.youtube.com/watch?v=t0kPq_fgon4
2 - 159m; http://www.youtube.com/watch?v=qLrj9cQ18-g
3 - 158m; http://www.youtube.com/watch?v=Wnqumx_oPLg
4 - 156m; http://www.youtube.com/watch?v=jKRObCVPfwQ
5 - 154m;

+
3 TnG squat clean thrusters 125#
Row sprint 30 seconds @97%
Rest 2:45
x5
1 - 157m; http://www.youtube.com/watch?v=wfr0_fBDqII
2 - 155m; http://www.youtube.com/watch?v=0rQvfrBPhXA
3 - 155m; http://www.youtube.com/watch?v=WqjSa0y9HLQ
4 - 155m; http://www.youtube.com/watch?v=BZCIA0gyMdY
5 - 154m;

7-Feb
PM
A. Front squat @32x1, 1-2x6; rest 3 min
45x5, 135x4, 225x2,
275x2 - http://www.youtube.com/watch?v=RWlMFaQlxaE
275x2 - www.youtube.com/watch?v=_fxpRMRmgYk
275x2 - http://www.youtube.com/watch?v=DfuXGeBODpw
275x(1+f) - http://www.youtube.com/watch?v=u6ufDR-03r8
285x1 - http://www.youtube.com/watch?v=HEKALkCHUWA
285x1 - http://www.youtube.com/watch?v=Rn-tOFVrYCk

B. 100 close grip bench press for time 135#
15:48 - http://www.youtube.com/watch?v=5AQHFgWRyrQ

C. 50 toes to bar for time
1:45 - 43 T2B unbroken - was not able to hold the bar after that!… major crash :)

5-Feb
Firebreather Trail
Wod 1- for time (time cap 10min) - NO ONE completed this wod
15-12-9
TGU @ 2pd
box jump @ 36"
300m /200m/100m sprint

i completed the round of 15 and started the round of 12. did not miss any rep, i was in control. not sure if i could have gone faster, i had to keep the weight in control...  50% bwt!!!

Wod 2 - find a 1rm squat snatch in 10 min
started at 155#
175(pr), 185(pr), 195(f), 195(pr), 200(pr), 205(f)*, 205(f)
*starting to use the push of the legs - an "impulse"/energy/power generations - speed/acceleration

Wod 3
25-20-15
KBS @ 1.5pd
box jump @ 32"
muscle-up (5-4-3)
30ft handstand walk
7:33
was able to do all unbroken (including HSW). i had a good breathing, good pace...

 - first cut, only the top 16 moved on.
Wod 4
3 rounds for time
5 squat clean to OH @ 185
250m row
25 DU

9:11
i did not miss any lifts but i was "slow". i was doing clean and jerks while around me they were doing thrusters :)
... all DU unbroken.

4-Feb
AM the gym was empty since most of the equipment was sent to the competition site (firebreather). did not have any racks or pull-up bar. only did lift work and did ring chin-ups.

A. 20 min olympic lifting skill work with 65-75%1rm's.  10 minutes
both movements, work on depth of receiving
snatch
45x5, 45x5, 75x5, 95x4
125x(1+f+2) -  www.youtube.com/watch?v=B5483plowL4
145x3 - http://www.youtube.com/watch?v=8KgWGqecATE

c&j
165x3
175x3 - http://www.youtube.com/watch?v=6cPHLC8O-EY
185x3 - http://www.youtube.com/watch?v=VsSj_TNkRIM

B. Incline medium grip Bench press 1.1.1.1.1x5; rest 15 seconds/rest 3
min (90%1rm)
C. JM Press 3-5x3; rest 2 min - did not do
D. Toes to 20 unbroken x4; rest 2 min - no bar


PM
5, 4, 3, 2, 1
Squat clean 205#
Weighted chin up 2pood - chin-up on rings
6:27

2-Feb
pm
class
split clean
45x5, 75x5, 95x5, 95x5, 125x5, 125x4
the position of the upper body is key - up-straight, core engaged. the descent should be well times so that the bar does not crash on the shoulders.

Split jerk
125x4, 125x5, 145x4, 165x4, 195x3

1-Feb
AM
5 rounds for time:
10 triple unders
10 parallette HSPU
14:48 - very broken
skill acquisition started on jan 31. lots of room to improve (timing, speed of rope, height of jump, breathing…)

PM
3 TnG squat snatch 140#
Airdyne 30 seconds @97%
Rest 2:45
x4
1 - 160m; www.youtube.com/watch?v=qU-JEeES1P4
2 - 160m; www.youtube.com/watch?v=CXtpzuzytzc
3 - 159m; www.youtube.com/watch?v=PCjPX8xU7EI
4 - 157m;

+
2 TnG squat clean 205
Row sprint 30 seconds @97%
Rest 2:45
x4
1 - 161m; www.youtube.com/watch?v=G2-iPT-LmhA
2 - 161m; www.youtube.com/watch?v=KXnz9AkWPoo
3 - 158m; www.youtube.com/watch?v=2HgcauMCux4
4 - 159m;

31-Jan
PM
A. Front squat @32x1, 2-4x5; rest 3 min
45x6, 135x5, 185x4
250x3 - http://www.youtube.com/watch?v=IPWFfCh7G6g
250x3 - http://www.youtube.com/watch?v=D2DMLrga4Ug
250x3 - http://www.youtube.com/watch?v=gUfTB6wmjDQ
250x3* - http://www.youtube.com/watch?v=DXGNWRCwYaI

250x(2+f)** - http://www.youtube.com/watch?v=-Im7scSrJqk
* how do you know "honestly" that you can make it... why not give-up?
**3rd rep, i just wanted to control the weight down, when i got there i knew i would not be able to succeed - good learning!

B. Seated single arm dumbbell shoulder press @31x1, 6, 5, 4, 6, 5, 4; rest 90 seconds bw arms
40x6, 50x5, 50x5*, 45x6, 50x5, 50x5*
*50# is the heaviest db… 60# kb is too heavy!

C1. AMRAP unbroken muscle ups x3; rest 90 seconds
14 - http://www.youtube.com/watch?v=7t6RNh4mC8w
9 - http://www.youtube.com/watch?v=IClcDlRUtCs
8 - http://www.youtube.com/watch?v=hWrxM8nDGOE
C2. Split jerk, 2-3x3; rest 90 seconds
195x3 - http://www.youtube.com/watch?v=VGU1pi0suqg
195x3 - http://www.youtube.com/watch?v=pFstpgeUorY
205x3(PR) - http://www.youtube.com/watch?v=hA0y2DpQCy0

29-Jan
10 rounds for time:
10 kbs 1.5 pood
30 double unders
10 front squat 115#
- second great test of the weekend -
a lot going through the mind. focus on breathing, focus on "feeling", live… we are alive, we have emotions, thoughts, feelings, we have "energy"… how much energy do you have and how do you know that you have "that" much fuel?… it is just a question of nutrition/supplementation/exercise?

14:47 - broke on 4th round of DU though re-started the sequence. 

28-Jan
AM
A. 20 min olympic lifting skill work with 65-75%1rm's.  10 minutes
both movements, work on depth of receiving
snatch
45x6, 45x6, 75x10
95x4 - http://www.youtube.com/watch?v=RGpbTJyZj18
125x3 - http://www.youtube.com/watch?v=B5ZqRhKHyGg
145x3 - http://www.youtube.com/watch?v=Ejiz_2Kd6Vo
clean & jerk
145x3
165x3 - http://www.youtube.com/watch?v=a6Kni9_NXd4
175x3 - http://www.youtube.com/watch?v=aVMATtyGvj8
185x3 - http://www.youtube.com/watch?v=8Kc8rUY3OEM
B. Push press @32x1, 6, 4, 2, 2; rest 2:30
175x6 - http://www.youtube.com/watch?v=tXsGbnZ-RR8
195x4 - http://www.youtube.com/watch?v=HrHTUbepnt8
210x(f+1+f) - http://www.youtube.com/watch?v=JDiJbQcVwwU
210x(f+1+f) - www.youtube.com/watch?v=75otag2RMkk
C. Incline bench tricep extensions @41x1, 8-10x4; rest 2 min
30x10, 35x(6+1+1+1), 30x(9+f), 30x10
D. Toes to bar 17 unbroken x 4; rest 90 seconds
only did 1st set, ran out of time.

PM
5 rounds for time
10 DL 315#
10 ground to overhead 205#
- THIS WAS A TRUE MENTAL TEST -
when do you give-up?
why do you give-up?
what goes in your head
58:48 - failed 3 c&j (8th rep of 3rd round; 9th rep of 4th round, 7th rep of 5th round)

25-Jan
AM
5 rounds for time:
3 bar muscle ups
30 feet handstand walk
3:10 - all sets unbroken
kipping for bar MU is a lot different… different timing, different upper body execution/pull… good control with HS walk. Fun!

PM
3 TnG squat snatch 135#
Airdyne 30 seconds @97%
Rest 3 min
x4
* lack of sleep, lack of concentration, lack of power!
1 - 166m - http://www.youtube.com/watch?v=sI0VUNtl5lw
2 - 168m - http://www.youtube.com/watch?v=v914P6L8ljA
3 - 165m - http://www.youtube.com/watch?v=N_7uJnPRMjM
4 - 160m - http://www.youtube.com/watch?v=EdslB_ky7hI
+
3 TnG squat clean 195
Row sprint 30 seconds @97%
Rest 3 min
x4
squat cleans were particularly hard… dug deep to be powerful/explosive. what is the intention?… where is the mind?
1 - 158m - http://www.youtube.com/watch?v=6yX47sGgrJM
2 - 155m - http://www.youtube.com/watch?v=WVJWHL_ewAo
3 - 155m - http://www.youtube.com/watch?v=uLiwB_vZSqo
4 - 154m - www.youtube.com/watch?v=6DIR3f6jVEw

24-Jan
PM
A. Front squat @32x1, 3-5x4; rest 3 min
45x6, 135x6, 185x5
240x5 - http://www.youtube.com/watch?v=5QV800e4A9o
240x(4+f)* - http://www.youtube.com/watch?v=BrzqdXmo-rQ
240x5

240x(4+f) - http://www.youtube.com/watch?v=Hj2LS_N2L3k
* to give-up, when do you know you did all what you could without injury?

B1. Seated strict press @31x1, 4, 3, 4, 3, 4, 3; rest 90 seconds
114x4, 120x3, 120x4, 130x3
125x4 - http://www.youtube.com/watch?v=0GNLeVg12Hk
140xf - 135x1 - 130x1***
*** last set very broken… too heavy and was not able to recuperate for the later reps.

B2. Weighted medium pronated grip chin up 3, 3, 3, 3, 3, 3; rest 90 seconds
80x3 for all sets - Pronated grip make all the difference! - http://www.youtube.com/watch?v=9VEbUQ4Py1I

C. Weighted dips @31x1, 2, 2, 2, 2; rest 2 min
100x2 - http://www.youtube.com/watch?v=JX_Yc-zbB3c
105x2 - http://www.youtube.com/watch?v=4uW0rOFJzjo
115x2 - http://www.youtube.com/watch?v=fjXe-RAVg9c
120x2 - http://www.youtube.com/watch?v=LoILQFn40Xs