Free...: September 2012

12-Sep
A. Front squat 1, 1, 1, 1, 1, 1, 1; rest 4 min
45x5, 95x5, 155x3, 205x2, 245x1
275x1 - http://www.youtube.com/watch?v=6Vsqg20GmA0
295x1 - http://www.youtube.com/watch?v=ot2-DwOJiV4
310x1 - http://www.youtube.com/watch?v=te_jxDr2Wa0
320x1 - http://www.youtube.com/watch?v=ZL1CfWtvBcw

330xf - http://www.youtube.com/watch?v=CNelIQxxBBw
325xf - http://www.youtube.com/watch?v=8wpPUSDoh3g
315xf - http://www.youtube.com/watch?v=b9KoeRmfUdw

B. Drop snatch 2, 2, 2, 2; rest 4 min
45x5, 95x3, 155x2
185x2 - http://www.youtube.com/watch?v=YBsz4PXVvqU
205x2 - http://www.youtube.com/watch?v=S3J8gR2PETk
225xf - http://www.youtube.com/watch?v=OFg-KCwIzgw
225xf

11-Sep
A. Bent over wide fat grip barbell rows @41x1, 3-4x5; rest 2 min
No fat grip bb at the new gym so used a regular bar
135x4, 155x4, 175x4, 180x4, 185x2, 185x(3+f), 185x(3+f)

B. Elbow on knee external rotations @50x0, 4-6x3/arm; rest 1 min bw arms
20x6, 25x(6R. 5L), 25x5

C. GHD sit ups 20 unbroken x5; rest 60 seconds
all sets unbroken

9-Sep
A. Clean and jerk; build to a max (continue to build to a max clean if
you miss jerk)
45x3, 65x3, 125x2, 155x1
185x1 - http://www.youtube.com/watch?v=oiNb6In4j0E
215xf (missed the jerk) - http://www.youtube.com/watch?v=WOsDOJG6Z-E
215x1 - http://www.youtube.com/watch?v=GDQRWxAck78
225x1 - http://www.youtube.com/watch?v=gxT76625hcU
235x1 - http://www.youtube.com/watch?v=eD0DIPOPBV0
245x1(pr) - http://www.youtube.com/watch?v=lfcXCMkUzQo

255xf - http://www.youtube.com/watch?v=4kHO2eMkme4
255xf - http://www.youtube.com/watch?v=dPAJvA9xZkA
255xf - http://www.youtube.com/watch?v=J97QMirDljs
+
11-9-7
Thruster 135#
Muscle up
6:03 - http://www.youtube.com/watch?v=h1LdN2B0ogI
all thrusters were done unbroken.
first set of MU was also done unbroken. then broken.

8-Sep Training at Crossfit Plateau!

A1. Supinated grip weighted chin up clusters 2.2.2.2x4; rest 15
seconds/rest 2 min
52, 55, 57, 62x(2.2.2. 1+f)

A2. Weighted ring dip 8, 8, 6, 6; rest 2 min
80x8, 85x8, 123x(5+f), 123x(5+f)

B. TnG power snatch 3 reps on the minute for 24 min (50-60% 1rm for all sets)
all sets at 125. no missed reps. focusing on the point of contact and power generation (impulse like)
http://www.youtube.com/watch?v=mcFNeSK8XVI

6-Sep
AM
Squat clean from blocks (pocket height)
75x5, 125x5, 145x5, 165x5, 185x3, 195x3f, 185x2f, 145x3, 165x3, 185x3, 185x3, 185x3, 185x3

PM
A. Power clean from blocks (knee cap start) 2, 2, 2, 2, 2; rest 3 min
45x5, 75x5, 125x3, 145x3
165x2 - http://www.youtube.com/watch?v=6d-tsrfFlVo
185x2 - http://www.youtube.com/watch?v=_77yBMe6YK0
195x2 - http://www.youtube.com/watch?v=fiCLCfZPKjE
200x2 - http://www.youtube.com/watch?v=97_vzbdnlgk
205x(1+f+1) - http://www.youtube.com/watch?v=4OJfxHBlmGo
210x2 - http://www.youtube.com/watch?v=MhITpJcg6wg

+
For time:
Run 400m
...
15-12-9
Front 185#
HSPU
...
Run 400m

15:10 - all front squat unbroken
HSPU on parallels very broken.
http://www.youtube.com/watch?v=gYAeqNVXGgY

5-Sep
A. Snatch grip OH walking lunges 16 continuous alt'ing lunges x3; rest 2 min
45x14, 75x16
125x16 - http://www.youtube.com/watch?v=XU00-CTYVd4
135x16 - http://www.youtube.com/watch?v=8PJ45qz82Zs
140x(13+f) - http://www.youtube.com/watch?v=3KAEbr0pHSc
140x(15+f) - http://www.youtube.com/watch?v=1Tgx2vwvl-0

B. Single arm OH walking lunges 16 continuous alt'ing lunges x3; rest
2 min (switch hands after 8 reps)
70x16 - http://www.youtube.com/watch?v=74YRreW4XkI

85x(8L. 5+3R) - http://www.youtube.com/watch?v=RRlVUOO1TKM
85x(6+2L. 5+3R) - http://www.youtube.com/watch?v=N4AzIQk_WPI

C. Rear foot elevated BB split squats @30x1, 2-3x3; rest 1 min bw legs
175x3 - http://www.youtube.com/watch?v=pMLA8GymwN4
180x3 - http://www.youtube.com/watch?v=KBgfrj8h2D8
185x3 - http://www.youtube.com/watch?v=TS8EO8jjE7I

4-Sep
A. Muscle snatch 3, 3, 3; rest 2 min
15x5, 25x4, 25x4, 35x3
45x3 - http://www.youtube.com/watch?v=2xkJb1UK2ks
50x3 - http://www.youtube.com/watch?v=tkavNzMnELA
55x3 - http://www.youtube.com/watch?v=nt3aJtcCTlk
60x3 - http://www.youtube.com/watch?v=j-PqRFO9YHM
65x(2+f) - http://www.youtube.com/watch?v=X594GtFAU7M

B. Plank DB rows 8-10x3/arm; rest 1 min bw arms
35x12
50x12 - http://www.youtube.com/watch?v=9F0CAupd2sA
60x12 - http://www.youtube.com/watch?v=wHJej258zgE
65x12 - http://www.youtube.com/watch?v=f_wLAEEzTpk
70x12 - http://www.youtube.com/watch?v=HJEVtU_j-hI

C. Face pulls 12-15x3; rest 2 min
10x15
20x15 - http://www.youtube.com/watch?v=GLN9CPBA0Yk
25x15 - http://www.youtube.com/watch?v=ONZjpIpM4W0
30x15 - http://www.youtube.com/watch?v=JieRZJ5GM1I

2-Sep
A. Hang squat snatch; build to a max
45x5, 75x4, 125x2
145x1 - http://www.youtube.com/watch?v=UQ4JGAmeePc
155x1 - http://www.youtube.com/watch?v=ecxcwGLkbYk
165x1 - http://www.youtube.com/watch?v=7K4zCc_9qu4
175x1 - http://www.youtube.com/watch?v=gOQr5E4VXUw
185x1 - http://www.youtube.com/watch?v=B1Nt6vWbr_c
195xf - http://www.youtube.com/watch?v=pzXnaRr2b3k
195x1 - http://www.youtube.com/watch?v=a373h33f40g

205xf - http://www.youtube.com/watch?v=kZSAmn5FRI4

205xf - http://www.youtube.com/watch?v=_a5oKslk8sU
205xf - http://www.youtube.com/watch?v=2EuFqdbBfFw
+
5 rounds for time:
10 hang squat snatch 95#
10 CTB chin ups
6:20
last rounds of CTB were broken...
http://www.youtube.com/watch?v=SlSwn0eVLnw

1-Sep
A1. Bent over BB rows 6, 1, 6, 1, 6; rest 2 min
45x5, 95x6, 165x6, 185x1, 175x6, 215x1, 185x6

A2. Push jerk 2, 2, 2, 1, 1; rest 2 min
45x5, 95x1, 155x3
205x2 - http://www.youtube.com/watch?v=ba8QO1KESXU
215x2 - http://www.youtube.com/watch?v=tzaw8ZCuoyU
235x2f - http://www.youtube.com/watch?v=yVG4i6-Kclg
235x2(pr) - http://www.youtube.com/watch?v=tzaw8ZCuoyU

245xf - http://www.youtube.com/watch?v=T-GLVnyZtKk
245xf - http://www.youtube.com/watch?v=EaIs8lw0bic

B. TnG DL 4 reps x20 sets on the minute 245#
good stuff… feels "light"
http://www.youtube.com/watch?v=hu_IreOQUOI

29-Aug
A. OHS 1, 1, 1, 1, 1, 1, 1; rest 4 min
45x3, 95x3, 165x3, 185x1, 215x1, 235x1
245x1 - http://www.youtube.com/watch?v=f1hTmjaCTUM
255xf - http://www.youtube.com/watch?v=ERbu4AQNAyA
265x1 - http://www.youtube.com/watch?v=9WUjC8jVq3Y
275x1 - http://www.youtube.com/watch?v=MKj61c2ZLCU

285xf - http://www.youtube.com/watch?v=_bcQi3zNoTM

285xf - http://www.youtube.com/watch?v=ltaeRfhS8Vs
285xf - http://www.youtube.com/watch?v=wdeGT6zrxSo285xf

B. Snatch balance 3, 3, 3; rest 3 min - CNS felt toasted... slow, sleepy...
185xf, 135x3
165x3 - http://www.youtube.com/watch?v=nxh94DV8V9o
185x3 - http://www.youtube.com/watch?v=9I_J2BMiL48
185x(f+3) - http://www.youtube.com/watch?v=VmT0mqjcoFw

28-Aug
A. Bent over wide fat grip barbell rows @41x1, 4-6x5; rest 2 min
65x6, 115x6, 115x6, 120x6, 125x6, 130x(5+f), 130x6, 135x(4+f)
B. Elbow on knee external rotations @50x0, 6-8x3/arm; rest 1 min bw arms
10x8, 15x8, 20x(7R, 6L), 17.5x6

C. GHD sit ups 20 unbroken x5; rest 90 seconds
all sets unbroken

26-Aug
A. Snatch balance; build to a 1rm
45x3, 75x3, 125x3, 155x2
185x1 - http://www.youtube.com/watch?v=C7zLP2S6EYY
205x1 - http://www.youtube.com/watch?v=6p-I4a-lry0
215x1 - http://www.youtube.com/watch?v=fohDR1QDmk8
225x1 - http://www.youtube.com/watch?v=MSN0Kge4H6g
235x1 - http://www.youtube.com/watch?v=4okb2virIz4
245x1 - http://www.youtube.com/watch?v=pVxXiRlt2l4

255xf - http://www.youtube.com/watch?v=i3HFU8DvPZ8
255xf - http://www.youtube.com/watch?v=xcocmZ312OM
+
21-15-9
Hang squat clean 135#
ring dips
5:30
first set of HSC were done unbroken… the cleans were very broken. all ring dip unbroken.
http://www.youtube.com/watch?v=MAhEn_sP7ws

25-Aug
A1. Supinated grip weighted chin up clusters 3.3.3x3; rest 15 seconds/rest 2 min
80x(3.3-1.1.f), 70x(3.3-2+f), 65x(3.2-f) droped to 60x(f+1+f)

A2. Weighted ring dip 8, 8, 8; rest 2 min
70x8, 80x8, 82.5x8

B. TnG power clean 3 reps on the minute for 24 min (50-60% 1rm for all sets)
all sets @ 155. cool stuff, body responds well to this. thumbs ripped off from hook grip :S
http://www.youtube.com/watch?v=ZEB5EZBV4jI

PM
A. Power clean from blocks (knee cap start) 3, 3, 3, 3, 3; rest 3 min
75x3, 125x3, 145x3
195x3 - http://www.youtube.com/watch?v=dvsVBOg5q6Y
195x3
205x3 - http://www.youtube.com/watch?v=R3nX9zPv29I
215x3 - http://www.youtube.com/watch?v=LOKL6RxFgW8
225xf + 215x(1+f) - http://www.youtube.com/watch?v=lEpOSpphsIc
185x3 - http://www.youtube.com/watch?v=j9udullir_g

+
10 rounds for time:
10 box jumps 24"
10 toes to bar
20 double unders
9:45
broke box jump loss concentration. everything else done unbroken.
http://www.youtube.com/watch?v=lNK_MV7EMqA

22-Aug
A. Snatch grip OH walking lunges 20 continuous alt'ing lunges x3; rest 2 min
95x20
125x18 - http://www.youtube.com/watch?v=5A5YxMhsfLI
125x20 - http://www.youtube.com/watch?v=zg18t5Jf_Lw
130x18 - http://www.youtube.com/watch?v=ddX59eydEPM

B. Single arm OH walking lunges 20 continuous alt'ing lunges x3; rest
2 min (switch hands after 10 reps)
45x20
60x20 - http://www.youtube.com/watch?v=GkdX7ZLmdMA
65x20 - http://www.youtube.com/watch?v=-cxiAaVEVlk
70x20 - http://www.youtube.com/watch?v=2WmA1oMcrjY

C. Rear foot elevated BB split squats @30x1, 3-5x3; rest 1 min bw legs
135x5
155x5 - http://www.youtube.com/watch?v=EDQv0MSo_lE
160x5
165x5 - http://www.youtube.com/watch?v=4Ges20fjIJE

21-Aug
A. Muscle snatch 5, 5, 5; rest 2 min
25x5, 35x5, 40x5
45x5 - http://www.youtube.com/watch?v=MWTyHCjkcS0
45x5 - http://www.youtube.com/watch?v=f_v6ZK255PQ
45x5 - http://www.youtube.com/watch?v=TEWjJ35kiOo

B. Plank DB rows 10-12x3/arm; rest 1 min bw arms
20x12, 30x12, 40x12, 50x12, 50x12 - http://www.youtube.com/watch?v=D7JcGauGZKs

C. Face pulls 15-20x3; rest 2 min
10x20, 12.5x20, 15x20 - http://www.youtube.com/watch?v=JvM9JfiT1LI

19-Aug
A. Hang squat clean; build to a max
45x5, 125x4, 145x2, 165x2
185x1 - http://www.youtube.com/watch?v=-5xBhK4XX5c
195x1 - http://www.youtube.com/watch?v=msGQekkeBi0
205x1 - http://www.youtube.com/watch?v=rnZVSCjM0Rs
215x1 - http://www.youtube.com/watch?v=LnmwHvR_msY
225xf - http://www.youtube.com/watch?v=r9Wrgegcu_Q
225x1 - http://www.youtube.com/watch?v=RFQ7HQMz5jQ

235xf - http://www.youtube.com/watch?v=tXDZKUYPTaU
235xf - http://www.youtube.com/watch?v=Kc69HF9uWm0
235xf - http://www.youtube.com/watch?v=l6xH455Lwuk

+
For max reps:
1 min wall balls - 31
1 min push press 95# - 26
1 min box jumps 24" - 24
1 min power clean 95# - 16
1 min max calories rowing - 14cal
http://www.youtube.com/watch?v=k8NU2YxIxUU

18-Aug
A1. Bent over BB rows 8, 2, 8, 2; rest 2 min
45x3, 95x5, 135x8, 155x8, 185x2, 165x8, 205x(1+f)

A2. Push jerk 3, 3, 3, 3; rest 2 min
45x3, 165x3
184x3 - http://www.youtube.com/watch?v=jj5UKr4i_3E
215x3 - http://www.youtube.com/watch?v=-iufzrZ7UFA

225x(1+2f) , 225x(f+1+f)

B. TnG DL 3 reps x20 sets on the minute 245#
cool
http://www.youtube.com/watch?v=RS2AVRkYjN0

16-Aug
AM Olift with Pierre
Jerk
Behind the neck Push jerk
20x5, 20x5, 20x5, 20x5

Push jerk into squat
20x3, 20x3, 20x3
20x3 - http://www.youtube.com/watch?v=BmSyvLlFPH4
50x3 - http://www.youtube.com/watch?v=SBxeD4Xih14
50x3 - http://www.youtube.com/watch?v=5mSHV5LNIlI

Split Jerk
50x5 - http://www.youtube.com/watch?v=oRqFg5_pBo8
50x5 - http://www.youtube.com/watch?v=0CQKRTgi7V4
70x5 - http://www.youtube.com/watch?v=0S9Mkc7x2bg
90x(f+2) - http://www.youtube.com/watch?v=t1-asmS1Sms
70x5 - http://www.youtube.com/watch?v=FBI1FUDQrKg
90x3 - http://www.youtube.com/watch?v=crcb6w3B1gQ

90x(2+f) - http://www.youtube.com/watch?v=YJi1L55ISbE

PM
"Christine"
3 rounds for time:
Row 500m
12 DL bwt
21 box jumps 20"
9:03
http://www.youtube.com/watch?v=_tnWKFMljeY

15-Aug
A. Squat snatch from blocks (mid shin); build to a tough single
45x5, 75x5, 125x3
145x1 - http://www.youtube.com/watch?v=0nf2ZORbJKw
155x1 - http://www.youtube.com/watch?v=3OYr6mRc-n0
165x1 - http://www.youtube.com/watch?v=K9XfqjaSkyg
175xf - http://www.youtube.com/watch?v=WO5SIGTzz7Y
180x1 - http://www.youtube.com/watch?v=wVP_pcxLdHc
185x1 - http://www.youtube.com/watch?v=YyvJ49UhPvk