Free...: July 2012

17-Jul
A. Bent over underhand grip barbell rows @41x2, 2-3x4; rest 2 min
45x5, 75x4, 125x3, 145x3, 155x3
160x3 - http://www.youtube.com/watch?v=fqf8h5cyipE
165x3 - http://www.youtube.com/watch?v=aJJoCywM4hs
165x3 - http://www.youtube.com/watch?v=NGsUhe770Bc

B. 50 kipping hspu for time
10:47 - missed twice last rep - http://www.youtube.com/watch?v=koFCCJ6xevM

C. Strict chin ups; amrap 1-5 unbroken ladders in 10 min
77 reps (5 rounds, 1+(1+f)) - http://www.youtube.com/watch?v=64pWTqiVVAM

15-Jul
A. Squat snatch from blocks; build to a tough single from high hang
45x5, 75x3, 125x3, 140x1, 145x1, 150x1, 155x1, 160x1, 165x1, 170x1 - http://www.youtube.com/watch?v=G51oIcudzE0
175xf, 175xf, 175xf - http://www.youtube.com/watch?v=72XLgTi3sv4

+
3 min amrap:
5 thrusters 135#
10 kbs 2 pood
3 rounds + 14 - http://www.youtube.com/watch?v=VfI27dUysKc

14-Jul - tired -
A1. Split jerk 1, 1, 1; rest 2 min
45x5, 95x3, 165x2
215x1 - http://www.youtube.com/watch?v=7rcVHUGeWKA
235x1 - http://www.youtube.com/watch?v=ws6UjkVfCbA
250xf - http://www.youtube.com/watch?v=vfsB3IdKTKs
250xf - http://www.youtube.com/watch?v=tbnKYIg0cFE
250xf - http://www.youtube.com/watch?v=HExNekFwxsw
Not going fast under the bar... full commitment.

A2. Power clean 1, 1, 1; rest 2:30
45x5, 95x3, 165x2
215x1 - http://www.youtube.com/watch?v=QK42hYlhLc8
235x1 - http://www.youtube.com/watch?v=aYeSdXpaJ3o

250xf - http://www.youtube.com/watch?v=r0rTxNCxGwU
250xf - http://www.youtube.com/watch?v=zR7pG7dz2JI
250xf - http://www.youtube.com/watch?v=MiGRy-qiJJU
225xf - http://www.youtube.com/watch?v=jImbn5JyznM
Not going fast under the bar... full commitment.
B. Weighted eccentric only chin up (20 second lowering) 1, 1, 1; rest 2 min
80#x1, 100x1, 115x1, 125x1
C. 100 back extensions for time
1:56 - unbroken - http://www.youtube.com/watch?v=0g07Z_fpy-U

12-Jul *** Sleep is ESSENTIAL... not doing enough of that!****

AM
Olift with Pierre
Snatch practice.
To keep the bar close to the body and use calf vs starting to pull with upper body. the legs accelerate the load, then one slides under the bar… SPEED… Trajectory… Power…

60kg

11-Jul
A. Snatch balance 3, 2, 1; rest 2:30
45x5, 95x5, 155x3
185xf - http://www.youtube.com/watch?v=KF8QamSYQ6s
185x3 - http://www.youtube.com/watch?v=J660p8fvPac
205x2 - http://www.youtube.com/watch?v=CfTMR6tMTBU
225x1 - http://www.youtube.com/watch?v=_aoQVMvL_UE

B. Front squat 1, 1, 1, 20; rest 3 min
225x1, 275x1
305x1 - http://www.youtube.com/watch?v=gHDEOLWhbbI
315xf - http://www.youtube.com/watch?v=dJv9k8qS6bE
315xf - http://www.youtube.com/watch?v=QEZnZgEyuM8
315xf
205x20 - http://www.youtube.com/watch?v=AU3pE6cNxpg

C. Amrap 1-3 unbroken squat snatch 135 in 7 min
27 reps (4 rounds, 1-2) - too many failed reps particularly on the set of 3
http://www.youtube.com/watch?v=_pfotHBPBT4

10-Jul
A. Bent over wide grip barbell rows @31x2, 3-4x4; rest 2 min
45x5, 75x5, 125x4, 135x4, 140x4, 145x4, 150x4, 150x4

B. Amrap 1-5 unbroken strict HSPU ladders in 10 min
95reps (6 rounds & 1-2-(2+f) - http://www.youtube.com/watch?v=S05ZWJYsFx0

C. Weighted mixed grip chin up 2, 2, 2, 2; rest 2 min
32kgx2, 44x2 - http://www.youtube.com/watch?v=_Rsrs3tKiZQ
44x2 - http://www.youtube.com/watch?v=JX-2tV0mq0I
44x2 - http://www.youtube.com/watch?v=UlZ2KrH9csc
44x(1+f) - http://www.youtube.com/watch?v=8qYcMjMm1I8

D. Toes to bar; 50 for time
1:39 - 44 unbroken (grip failure) - http://www.youtube.com/watch?v=dbjRAU9a7L0

8-Jul
A. Squat snatch 3 reps x16 sets; rest 1 min (all reps bw 60-75% 1rm load)
45x5, 75x3, 125x3, 130x3, 135x3, 140x3, 145x3, (150x3)^12
No missed reps. felt in control, powerful.
http://www.youtube.com/watch?v=Ifqw7xDhmiQ

+
3 rounds for time:
Run 200m
15 sandbag squat cleans 90#
7:24 (use 100# med ball) - ouch legs
http://www.youtube.com/watch?v=EEw_F4YSOz8

7-Jul
A1. Push jerk 2, 2, 2; rest 2 min
45x5, 95x3, 165x2
205x2 - http://www.youtube.com/watch?v=9rrc8J-eax8
220x2 - http://www.youtube.com/watch?v=cvZD2-VKvbo
230x(f+2) - http://www.youtube.com/watch?v=2gZY1G4cwW4

A2. Bar muscle ups amrap unbroken x3; rest 2 min
20 - http://www.youtube.com/watch?v=Nxh5OnsmquU

11* - http://www.youtube.com/watch?v=eZGdA5Wqx9Y
15 - http://www.youtube.com/watch?v=8C2kE0MFlpw
* hands ripped BAD after the 4th rep... what is pain?... relative to what do we compare... when does the decision to stop is made?...

B. Power snatch TnG 2, 2, 2, 2, 2; rest 2:30
80x3, 130x2, 150x2
155x2 - http://www.youtube.com/watch?v=CUlGW1VAAuY
165x2 - http://www.youtube.com/watch?v=xKKuVSLde3o
170x2 - http://www.youtube.com/my_videos_edit?ns=1&video_id=72NBXEveMyA
170x(2f)
165x2
C. 25 unbroken back extensiosn x4; rest 60 seconds
all sets unbroken

5-Jul
A. Power snatch from blocks (mid shin) 3, 3, 3, 3, 3; rest 3:00
45x5, 753, 125x3
140x3 - http://www.youtube.com/watch?v=3yzNUvTxjRs
145x3 - http://www.youtube.com/watch?v=Ve9LKDIbR4o
150x3 - http://www.youtube.com/watch?v=MkZT4ONDvwg
165x3 - http://www.youtube.com/watch?v=P-mHZbhLiGI

170x(1+2f) - http://www.youtube.com/watch?v=wDCsdzxhXts
155x3 - http://www.youtube.com/watch?v=anT-_mFpr4g

+
For time:
Row 500m
150 wall balls
100 burpees
Row 500m
19:46 - http://www.youtube.com/watch?v=xRbR-WZSd68
wall balls :)
... to keep on moving... where do you focus the mind...

4-Jul - Everything is relative - Albert Einstein -
A. OHS 2, 2, 1, 1; rest 3 min
135x5, 185x3
230x2 - http://www.youtube.com/watch?v=d7p0G5jndlM
240x2(pr) - http://www.youtube.com/watch?v=u3IsHTIQZAE
255x1(pr) - http://www.youtube.com/watch?v=PO6KMcQ0wbU
265x1(pr) - http://www.youtube.com/watch?v=b3qCLooL0u4

275xf* - http://www.youtube.com/watch?v=UKbgGrYDbwE
275xf* - http://www.youtube.com/watch?v=pWNb46GV3qY
275xf* - http://www.youtube.com/watch?v=dp7DZ8jcg1Q
*PERCEPTION - got scared to go under the bar, not because it was "heavier" but because of the perception of the load when adding the "25"…

B. Front squat 3, 3, 3, 3, 3; rest 3 min
255x3 - http://www.youtube.com/watch?v=4o9h3e20DZQ
265x3 - http://www.youtube.com/watch?v=wWroTPIbByM
275x(2+f) - http://www.youtube.com/watch?v=P7lJYRffcM4
275x3 - http://www.youtube.com/watch?v=DTnSE2oM1FU
275x(1+2f) - http://www.youtube.com/watch?v=doCKA7fwMYE

C. Amrap 1-3 unbroken hang squat cleans 185 in 6 min
(1-3)^3 + 1clean - http://www.youtube.com/watch?v=t8L7IzYfGtg
failed the 3rd clean of round 2...

3-Jul
A. Bent over underhand grip barbell rows @31x2, 4-5x4; rest 2 min
45x5, 95x5, 125x5, 130x5, 135x5, 140x4 - http://www.youtube.com/watch?v=BOiMt73hiaM

B. Floor press, 5, 5, 5, 5; rest 2 min
95x5, 165x5, 185x5, 185x5, 185x5, 185x5 - http://www.youtube.com/watch?v=Yqa9iQcE-Uo

C. Amrap CTB kipping chin ups in 3 min
62 - http://www.youtube.com/watch?v=bXw6qGxCnLI
power/endurance. shoulders tired.

D. GHD sit ups 40 for time
1:24 - http://www.youtube.com/watch?v=IJsKd_RVm7Q

1-Jul
A. Squat snatch from blocks (below knee) 3 reps x12 sets; rest 1 min
(all reps bw 65-75% 1rm load)
45x5, 75x4, 125x3 - http://www.youtube.com/watch?v=rnf5IYLP3Fk
(135x3)^2
(140x3)^2
(145x3)^2
(150x3)^6 - http://www.youtube.com/watch?v=1UM3a_SB3Bw

+
4 rounds for time:
10 squat clean thrusters 95#
10 CTB chin ups
4:55 - http://www.youtube.com/watch?v=Mw5FXo_XJWI
last set of SCTH was very broken. at rep 4, lost composure…

30-Jun
A1. Split jerk 3, 3, 3; rest 2 min
45x5, 95x3, 165x3
195x3 - http://www.youtube.com/watch?v=_LSedR6uHu0
215x3 - http://www.youtube.com/watch?v=3koCw73yQMw
225x(2+f) - http://www.youtube.com/watch?v=c8CARIPPmOw

28-Jun
A. Power snatch from blocks (mid thigh) 3, 3, 3, 3, 3; rest 2:30
45X5, 75X3, 125X3
130x3 - http://www.youtube.com/watch?v=ecl1DrP4l6o
140x3 - http://www.youtube.com/watch?v=qGdEe2boXi0
140x3 - http://www.youtube.com/watch?v=MD_R6JsP8Qw
150x3 - http://www.youtube.com/watch?v=_C7x7w7vfoQ
150x(2+f) - http://www.youtube.com/watch?v=QK1NCKrwZ_U
155x(2f+2+f) - http://www.youtube.com/watch?v=tMva67CUVPM

+
For time:
Run 800m
(15-12-9
Squat clean 155#
HSPU)
Run 800m
17:30 - http://www.youtube.com/watch?v=O54yLpYdBUE
first 10 squat cleans were done unbroken\

Olift with Pierre - Jerk
To keep bak, shoulders and engaged, only movement from the trunk (up/down - linear motion). do not let the hips move back.
1 squat clean & 3 jerks
20x3
50x3 - http://www.youtube.com/watch?v=KiFp0cNetAs
70x3 - http://www.youtube.com/watch?v=x3DZrp_9y-0
80x3 - http://www.youtube.com/watch?v=3oQfT-n1WkU

90x2, 100xf, 100x1, 80x3, 80x3

Push Jerk
50x5, 50x5, 70x5

1 Split Clean & 3 Split Jerk
50x3, 50x3, 50x3, 70x3, 70x3, 70x3

Clean Pull
70x6

27-Jun
A. Drop snatch 3 reps x10; rest 60 seconds (65-75% 1rm for all)
45x3, 95x5
135x3/135x(f+3)/135x3/(145x3)^7 - http://www.youtube.com/watch?v=boeAWHG84xY

B. OHS 2, 2, 2, 2, 2; rest 2:30
195x2 - http://www.youtube.com/watch?v=pB6KIPvSsdk
225x2 - http://www.youtube.com/watch?v=5mJmjVUuiMQ
225x2 - http://www.youtube.com/watch?v=GNTHxQCaWPk
230x2 - http://www.youtube.com/watch?v=KSgX8AavhgU
235xf
235x2 - http://www.youtube.com/watch?v=t3MPACgRe6A
245x(1+f) - http://www.youtube.com/watch?v=bS12YfDiNgw

C. Front squat 5x5; rest 3 min
225x5
230x5 - http://www.youtube.com/watch?v=kdEnTNy2omg
235x5 - http://www.youtube.com/watch?v=6ioeX8SFEds
245x5 - http://www.youtube.com/watch?v=Ej2lwxFwc2g
250x5 - http://www.youtube.com/watch?v=yhKM58FYfCk

24-Jun
A. squat clean from blocks (from hip pocket) 3 reps x12 sets; rest 1
min (all reps bw 60-75% 1rm load)
45x3, 75x3, 135x3
165x3/170x3/175x3/180x2/190x3 - http://www.youtube.com/watch?v=4YeEswBN398

* really like this format, it allows for partial recovery (85-90%), while allowing to work on technique form!... cool stuff.

+
5 rounds for time:
10 squat snatch 95#
30 double unders
7:03 - Unbroken - http://www.youtube.com/watch?v=HGI7Ppxnsj

what should go through the mind during all this?... thoughts come and go... to remain focus/composed... what is being focus/composed?...

23-Jun
A1. Push jerk 3, 3, 3; rest 2 min
45x5, 95x5, 145x3
185x3 - http://www.youtube.com/watch?v=glQjERFoFvk
205x3 - http://www.youtube.com/watch?v=2vVXvWkH3vQ
210x(f+2) - http://www.youtube.com/watch?v=s-QSuR0I49E

A2. Strict weighted CTB chin ups 6, 6, 6; rest 2 min
25x1, 25x2
25x6 - http://www.youtube.com/watch?v=a-b7_tvOPto
45x(4+2) - http://www.youtube.com/watch?v=31EFGHiNr-U
45x(4+2) - http://www.youtube.com/watch?v=cUyGYq8nc-E

B. Hang power clean 2, 2, 2; rest 2:30
135x5, 185x2
205x3f - http://www.youtube.com/watch?v=TWTTa2-9D60
205x2 - http://www.youtube.com/watch?v=BHzc5luNMhk
210x2 - http://www.youtube.com/watch?v=bpxSzYZAVOk
215x2 - http://www.youtube.com/watch?v=Vl7ViwNdbnQ

C. 20 unbroken TNG DL amrap @225# x4; rest 90 seconds

36 - http://www.youtube.com/watch?v=1ZArHdaNNiU
23 - http://www.youtube.com/watch?v=htno7RzQH90
21 - http://www.youtube.com/watch?v=iAGVzYcSiXc
16 - http://www.youtube.com/watch?v=b_dSFceZutM
Legs/back were toasted after this...