21-Jun
A. Power snatch Amrap unbroken TnG @155#; rest 3 min x5
45x5, 75x5, 125x5, 155x1
155x(4+f) - http://www.youtube.com/watch?v=jlrMPY4_aHc
155x(2+f) - http://www.youtube.com/watch?v=Q6LZITh_uwY
155x3 - http://www.youtube.com/watch?v=BwiXlyv8CZI
155x(3+f) - http://www.youtube.com/watch?v=FdWe9Bk2U-Q
155x4 - http://www.youtube.com/watch?v=Rw7IM5hAmjs

+
21-18-15-12-9-6-3
KBS 2 pood
ring dips
6:03 - Unbroken - http://www.youtube.com/watch?v=-CA9Jg8NvI4

20-Jun
A. Snatch balance 3, 3, 3, 3, 3; rest 3 min
45x5, 95x5, 155x3, 205x(2+f)
205x3 - http://www.youtube.com/watch?v=3tjdve2LoOQ
205x3 - http://www.youtube.com/watch?v=UrhceCqYfH0
205x3 - http://www.youtube.com/watch?v=0Fh5n7Imkm0
210x3 - http://www.youtube.com/watch?v=_p_oPrz4wFU
220x3 - http://www.youtube.com/watch?v=wkYQ5EnMN-Y

B. Single arm OHS 10 reps x5/side; rest 90 seconds bw sides
50x10, 70x10, 75x10, 85x10
85x10 - http://www.youtube.com/watch?v=Az57crzI2y0
85x10 - http://www.youtube.com/watch?v=rtHnLexjSs4

C. "Tabata" sit ups - battery died
21, 21, 21, 21, 20, 19, 19, 19, 19

17-Jun
A. Speed box squat with variable resistance @40% 1rm + 25% in
chains/bands; 2 reps x16; rest 45 seconds bw sets (rest 1:15 bw sets
4/5, 8/9, 12/13)
B. Squat clean TnG 10, 10, 10, 10; rest 90 seconds (add weight each
set up to a maximal 10)
95x10
135x10 - http://www.youtube.com/watch?v=_CTegeOCUa8
155x10 - http://www.youtube.com/watch?v=I4xy_108alY
165x10 - http://www.youtube.com/watch?v=ir059O5HqCo

 +
"CTB fran"
21-15-9
Thruster 95#
CTB chin ups
3:07 - unbroken - http://www.youtube.com/watch?v=fduTt088J18

C2B set of 15&9 were done kipping. reflecting on rest time/transition...

16-Jun (camera problems)
A. Bent over barbell rows @31x3, 2-3x3; rest 2 min
45x5, 95x5, 135x3, 155x3, 160x3, 165x3

B. Incline DB bench press @30x0, 6-8x3; rest 2 min
35x8, 50x8, 70 - too heavy, 50x8, 50x8

C. Hang Squat clean thruster TnG 4, 4, 3, 3; rest 90 sec
95x4, 145x4, 155x4, 170x3, 185x3 (pr)
Felt solid - batter night of sleep

C1. Good mornings @33x1, 4-6x3; rest 1 min
45x6, 135x6, 140x6, 150x6

C2. Weighted dips 3, 3, 3; rest 1 min
72x2, 97x3, 107x3, 112x3

14-Jun - very bad night of sleep… got sick… working hours too crazy (leaving gym @ 21h, starting at 5h30). CNS not rested… didn't have any power. bar felt heavy!
A. Power clean Amrap unbroken TnG @195#; rest 3 min x5
45x5, 95x5, 135x5, 165x4
195x4 - http://www.youtube.com/watch?v=fIjaRC2X4RY
195x4 - http://www.youtube.com/watch?v=hSTKOzaEtug
195x3 - http://www.youtube.com/watch?v=0L7Us6xzc6Q
195x4 - http://www.youtube.com/watch?v=rMQli845V-I
195x4 - http://www.youtube.com/watch?v=VydCUupg47o
+
For time:
10 muscle ups - unbroken
100 push pres 75# - (47 done unbroken, then crashed)
1000m row - 3:56
broke down during the push press... how to stay with the pain?... is it because muscularly we are done... and yet after a couple of breaths, we are "good to go"?... to meditate on..
8:30 - http://www.youtube.com/watch?v=0L7Us6xzc6Q

13-Jun
A. Snatch balance 5, 5, 5, 5, 5; rest 3 min
45x5, 75x5, 125x5
165x6 - http://www.youtube.com/watch?v=M-sw-eSb80U
185x5 - http://www.youtube.com/watch?v=jrLL3_vi_9g
185x(f+5) - http://www.youtube.com/watch?v=ih2mDk9FlCM
185x5 - http://www.youtube.com/watch?v=hwTGBzzIPdQ
195x5 - http://www.youtube.com/watch?v=iqizjUTWuLM
205x(4+f) - http://www.youtube.com/watch?v=h9VEypzOoCs

B. Rear foot elevated single arm opposite hand overhead split squat
@3111, 3-4x4/leg; rest 2 min
35x4, 50x4, 60x4, 60x4, 60x4 - http://www.youtube.com/watch?v=zQ6HhyYTt4k

very hard for balance. right arm surprisingly difficult to control the DB… this caused the start of the oscillation which cause the loss of balance on left leg.

C. Strict knees to elbows amrap x4; rest 2 min
27 - http://www.youtube.com/watch?v=kDmXGcdC_9c
21
19 - http://www.youtube.com/watch?v=pNLBIgb67tE
21 - http://www.youtube.com/watch?v=Ry9sOqauq04

12-Jun
A. Seated behind the neck shoulder press @4111, 4-6x4; rest 2 min
46x6, 75x7. 90x6, 95x6
105x6 - http://www.youtube.com/watch?v=7RUBSc7NlaI
110x(5+f) - http://www.youtube.com/watch?v=wH32f4GgpJQ

B1. Bent over single arm elbowing DB rows @51x1, 4-6x3; rest 1 min
30x6, 60x6, 70x6
70x6 - http://www.youtube.com/watch?v=LAxHzNfDbSE
70x6 - http://www.youtube.com/watch?v=7WzCHdGWnjs
B2. Standing overhead DB single arm tricep extensions @60x0, 6-8x3; rest
1 min
30x6, 25x8, 25x8, 25x8 - http://www.youtube.com/watch?v=YYxMNObaEgY
C. Powell raises @40x0, 6-8x4; rest 1 min bw arms
25x5, 22.5x5, 22.5x5
22.5x5 - http://www.youtube.com/watch?v=3yXEhr6M51I

10-Jun
A. Speed box squat with variable resistance @40% 1rm + 25% in
chains/bands; 2 reps x10; rest 45 seconds bw sets
B. Squat snatch TnG 10, 10, 10; rest 90 seconds (add weight each set
up to a maximal 10)
45x9, 75x10 - http://www.youtube.com/watch?v=93IK0G7TsOA
95x10 - http://www.youtube.com/watch?v=k1dicT7pyGQ
125x10 - http://www.youtube.com/watch?v=Fy86P97o6AI

140x(6+f+3+f+1) - http://www.youtube.com/watch?v=fIJwAqoyZvI
+
with a 4 min countdown clock (for 2 scores):
Row 800m - 2:46
... max reps 20" box jumps with remaining time
30 box jump - http://www.youtube.com/watch?v=0X41uIZr62s

9-Jun
A1. Bent over barbell rows @31x3, 3-4x5; rest 2 min
45x5, 95x5, 135x4, 140x4, 145x4, 150x4, 155x4 - http://www.youtube.com/watch?v=nkMSFMlDU_Q

A2. Incline bench press @30x0, 6-8x5; rest 2 min
45x5 95x5, 135x8, 140x8, 145x8, 150x8, 155x8 - http://www.youtube.com/watch?v=hW0x4Vt9a9o

B. Hang Squat clean thruster TnG 5, 5, 5, 5; rest 90 sec
keeping fingers on the bar makes a big difference when accelerating the bar up. need to work further on forearms flexibility.
95x5 - http://www.youtube.com/watch?v=LdLVi1tF1Ug
95x5 - http://www.youtube.com/watch?v=XQAtL5yFhrI
135x5 - http://www.youtube.com/watch?v=3w9Gj5olAPI
140x5 - http://www.youtube.com/watch?v=SHIxb7_y60g
145x(4+f+1) - http://www.youtube.com/watch?v=2LjvBKWisbA
150x5 - http://www.youtube.com/watch?v=LPOgr4vp9AQ

C1. Good mornings @33x1, 6-8x3; rest 1 min
45x8, 75x8, 95x8, 135x8
C2. Weighted dips 4, 4, 4; rest 1 min
80x4, 90x4, 97x4

7-Jun
A. Power snatch TnG 8, 6, 4, 8, 6, 4; rest 2 min
45x5, 75x5, 75x5
125x8 - http://www.youtube.com/watch?v=CXR27wnO69c
140x6 - http://www.youtube.com/watch?v=R_19xpI4ReE
155x4 - http://www.youtube.com/watch?v=-9WZ-si01gE
140x8 - http://www.youtube.com/watch?v=Ffvge5_Xv5s
150x6 - http://www.youtube.com/watch?v=NgMHLFvbfhc
165x(3+f) - http://www.youtube.com/watch?v=rfnd4R8x1iQ

+
"Filthy fifty"
18:25 - http://www.youtube.com/watch?v=R-YnveEXwsI
wall balls, are still a big mental block. "choked" in them… i let the pain get in my head, lost control/composure...

Apr 14 - 18:18 - http://www.youtube.com/watch?v=1SDHn3N7dBU

6-Jun
A. OHS @33x1, 4-6x4; rest 2:30
95x6, 155x6, 195x(1+f)
195x6 - http://www.youtube.com/watch?v=ULXDU4nQqN8
195x6 - http://www.youtube.com/watch?v=OH4P3Rqjvx0
195x6 - http://www.youtube.com/watch?v=0cAewp_VPMc
200x(5+f) - http://www.youtube.com/watch?v=H0TnBeqB2mk

B. Rear foot elevated single arm opposite hand overhead split squat
@3111, 4-5x4/leg; rest 2 min
fucked up the movement… did not do over head… actually big lack of sleep on these days…
35x5, 50x5, 65x5, 80x5
100x5 - http://www.youtube.com/watch?v=DYbuJwSE2ZI
100x5 - http://www.youtube.com/watch?v=ho816pYBkTs
100x5 - http://www.youtube.com/watch?v=jN-5EnvcIcA

C. GHD sit ups; 100 for time
4:48 - http://www.youtube.com/watch?v=70OxbTi87ck

Jan 14, 100ghd sit-up in 4:25
http://www.youtube.com/watch?v=Cch8MIssXa8

5-Jun
A. Seated behind the neck shoulder press @4111, 6-8x3; rest 2 min
45x8, 75x8, 80x8
85x8 - http://www.youtube.com/watch?v=hOPvZTilYQo
90x8 - http://www.youtube.com/watch?v=pCnX7q3P-_E

B1. Bent over single arm DB rows @51x1, 4-6x3; rest 1 min
25x6, 45x6, 60x6, 65x6, 65x6
L - http://www.youtube.com/watch?v=AyGyz4JydQ8
R - http://www.youtube.com/watch?v=haSSkc_iYmU

B2. Laying DB tricep extensions @6020, 6-8x3; rest 1 min
20x8, 25x8, 25x8, 35x7
35x7 - http://www.youtube.com/watch?v=hdTM6NMiCYY

C. Powell raises @40x0, 8-10x3; rest 1 min bw arms
15x10, 25x7, 20x10

3-Jun
A. Speed box squat with variable resistance @40% 1rm + 20% in
chains/bands; 3 reps x16; rest 45 seconds bw sets (rest 1:15 bw sets
4/5, 8/9, 12/13)
with 135#+ 2 green elastics & 4 chains (21# each fully extended) - http://www.youtube.com/watch?v=nSuy1G747Jc

B. Hang squat snatch TnG 5, 5, 5, 5, 5; rest 60 seconds
hang position from mid thigh, jumping up vs forward.
75x5 - http://www.youtube.com/watch?v=62_Qlz3pC7c
95x5 - http://www.youtube.com/watch?v=fvGUu1PxyCY
125x5 - http://www.youtube.com/watch?v=EhYAZKmlf6Q
125x5 - http://www.youtube.com/watch?v=ie8TgsbfL0w
125x5 - http://www.youtube.com/watch?v=6dl2y-H5qHw
125x5 - http://www.youtube.com/watch?v=s1CMc2kekNQ
125x5 - http://www.youtube.com/watch?v=bhtf5yCNtQo

+
with a 3 min countdown clock (for 2 scores):
Row 500m
with remaining time max reps toes to bar
row in 1:34
+ 22 T2B mental challenge when arriving on the T2B... the will of wanting to stay on the bar... EVERYTHING was hurting!
http://www.youtube.com/watch?v=xD-MFKT37xE

2-Jun
A1. Bent over barbell rows @31x3, 4-5x4; rest 1:30
45x5, 95x5, 125x5, 125x5, 125x5, 130x5

A2. Incline bench press @30x0, 8-10x4; rest 1:30
45x10, 95x10, 125x10, 125x10, 130x10, 135x10 - http://www.youtube.com/watch?v=68KevFnH3Ac

B. Power snatch TnG 5, 5, 5, 5; rest 90 sec
80x5, 80x5 - http://www.youtube.com/watch?v=CCoBVYKI_4A
125x5 - http://www.youtube.com/watch?v=4dhqgzDnR4g
125x5 - http://www.youtube.com/watch?v=0azkT9k2uzw
130x(f+5) - http://www.youtube.com/watch?v=6GWOK_7rQFQ
130x5 - http://www.youtube.com/watch?v=JtMVVKZc7TU

C1. Back extensions 35 unbroken x3; rest 1 min
all sets unbroken

C2. Weighted dips 5, 5, 5; rest 1 min
80x5 - http://www.youtube.com/watch?v=qnqJKMMQBaQ
97x5 - http://www.youtube.com/watch?v=GiBfjjVJm30
107x5 - http://www.youtube.com/watch?v=uzP3iUtcj_g

31-May
A. Power clean TnG 10, 8, 6, 10, 8, 6; rest 2 min
45x5, 75x5, 125x4
140x10 - http://www.youtube.com/watch?v=WeD0h4bcM4I
165x8 - http://www.youtube.com/watch?v=hVXdkktwFZU&feature=relmfu
185x6 - http://www.youtube.com/watch?v=-bJM75qU728
155x10 - http://www.youtube.com/watch?v=jyVGchmNu78
175x8 - http://www.youtube.com/watch?v=uO-7LC0Dahk
190x(5+f+1) - http://www.youtube.com/watch?v=ixAewQc_FWc

+
15 min amrap:
20 wall balls
10 GHD sit ups
5 muscle ups
6 rounds + 22

first rounds of wall balls were done unbroken... then hit the wall and was doing sets of 5. http://www.youtube.com/watch?v=pYv1SfE6a20

PM
Olift class

worked on the hang squat snatch. the transition between thigh and hip bar positioning. then using the ground to accelerate the bar up. still slow at both accelerating the bar up and getting under the bar. CNS MUST be rested to be optimal...

May 30
A. Speed box squat with variable resistance @40% 1rm + 20% in
chains/bands; 3 reps x16; rest 45 seconds bw sets (rest 1:15 bw sets
4/5, 8/9, 12/13) - http://www.youtube.com/watch?v=n64EQgfypSE

B. Hang squat clean TnG 5, 5, 5, 5, 5; rest 60 seconds
45x5, 95x5
135x5 - http://www.youtube.com/watch?v=XwaTg8NaR9k
160x5 - http://www.youtube.com/watch?v=SYTgHjZITQU
165x5 - http://www.youtube.com/watch?v=PuqynC5Gttk
170x5 - http://www.youtube.com/watch?v=cEeim_oy-NM
175x5 - http://www.youtube.com/watch?v=2If83JfEa1U

+
3 min amrap:
10 thrusters 95#
10 burpees
3 rounds + 16 reps 
thrusters all unbroken
burpees were hard... good mental test... how fast do you want/can push it?...