Free...: October 2012

18-Oct
A. Paused power snatch (above the knee); build to a max
45x5, 75x5, 125x2
125x2 - http://www.youtube.com/watch?v=yyuVYJ6qR9w
145x2 - http://www.youtube.com/watch?v=B87AHAzjSug
155x1 - http://www.youtube.com/watch?v=PMpnpo_uPeI

+
3 rounds for time:
20 wall balls
40 double unders
20 chin ups CTB
5:55 unbroken
http://www.youtube.com/watch?v=zVIDtVKAAUk

17-Oct
A. Front squat; 10, 3, 10, 3, 10; rest 2 min
45x6, 135x3, 185x3
235x10 - http://www.youtube.com/watch?v=Tdey-vYi7gI
265x3 - http://www.youtube.com/watch?v=stR-myNDWjo
245x10 - http://www.youtube.com/watch?v=KvPt5cZxiZ0
275x3 - http://www.youtube.com/watch?v=rQwBY5yvxGs
255x(7+f) - http://www.youtube.com/watch?v=mwT6e04NF38

255x3 - http://www.youtube.com/watch?v=psGYjo8e3Jk

B. 3 position paused hang squat clean; 2, 2, 2, 1, 1, 1; rest 3 min
75x2
125x2 - http://www.youtube.com/watch?v=hy0HuYmVHtA
145x2 - http://www.youtube.com/watch?v=YNKxjLCNIeo
165x2 - http://www.youtube.com/watch?v=cbFUfjrS4Eo
185x1 - http://www.youtube.com/watch?v=wb_biqJoaOU
195x1 - http://www.youtube.com/watch?v=fDjHbJNbxNc
200x1 - http://www.youtube.com/watch?v=n0c6fVQUT68

C. Amrap 1-3 unbroken hang squat clean thrustrers 135# in 6 min
5 rounds + 2 reps
http://www.youtube.com/watch?v=Zmn6AIib0Jw

16-Oct
A1. Weighted lean away chin up 5, 5, 5, 5, 5; rest 1 min
44#x5, 49#x5, 49#x5, 49#x5, 51.5#x5, 49#x5
A2. Push jerk 5, 5, 5, 5, 5; rest 1 min
155x5, 185x5, 185x5, 190x5, 195x5

B1. Weighted dip 8, 8, 8; rest 1 min
88#x8, 88#x8, 93#x(7+f)
B2. Bent over plank DB rows 10-12x3/arm; rest 1 min
88x12, 88x12, 88x12

14 - Oct
OPTathlon 3.0
BWT @ 145

1. Clean and Overhead in 10 min
235x1
250x1(pr) - http://www.youtube.com/watch?v=S5ymqy7FREE

255xf - http://www.youtube.com/watch?v=qAlVlQY0Fio
255xf - http://www.youtube.com/watch?v=AUiaHqqk1Ug

OPTathlon 2.0 (Apr 22, 2012)
240x1(pr) - http://www.youtube.com/watch?feature=player_embedded&v=S_yeLjGIt0Q

OPTathlon 1.0 (Nov 9, 2011)
235x1(pr)

2. Standing Triple Jump
21'10"

OPTathlon 2.0 (Apr 22, 2012)
21'10"

OPTathlon 1.0 (Nov 9, 2011)
22' 3"

3. Row Repeats
1:33.7, 1:41.5

OPTathlon 2.0 (Apr 22, 2012)
1:36, 1:40

OPTathlon 1.0 (Nov 9, 2011)
1:36, 1:46

4. 8 minute amrap Circuit
8 thurster @ 115#
8 chest to bar pull-up
8 burped over the bar
6 rounds
http://www.youtube.com/watch?v=oNY4L7u3jUo

5. Reverse Shot Toss
28'5"

OPTathlon 2.0 (Apr 22, 2012)
24'7"

OPTathlon 1.0 (Nov 9, 2011)
24' 3"

6. 3K Run
12.10

OPTathlon 2.0 (Apr 22, 2012)
12:46 - started cramping at lap 2

OPTathlon 1.0 (Nov 9, 2011)
11:36

OPTathlon 3.0 Apr 14, 2012 - http://optathlon3.optexperience.com/
OPTathlon 2.0 Nov 9, 2012 - http://opt-mizar.blogspot.ca/2012/04/22-apr-optathlon-2.html
OPTathlon 1.0 Nov 9, 2012 - http://opt-mizar.blogspot.ca/2011/10/109-optathlon-testing-1-clean-and.html

11-Oct
Travel to San Diego

A. Triple jump practice
just feeling it… shins were sensitive upon landing
B. Reverse shot toss practice
playing around with explosion/balance
+
5 sets @85%
5 squat clean 155#
5 CTB chin ups
10 burpees
20 double unders
rest 2 min
BREATHING… WHAT is 80%
1 - http://www.youtube.com/watch?v=TN6B8wbJOAA
2 - http://www.youtube.com/watch?v=0fvo6aozONw
3 - http://www.youtube.com/watch?v=lW_QU5zFLmw
4 - http://www.youtube.com/watch?v=sbT-Zg6msu4
5 - http://www.youtube.com/watch?v=IjchF4JDEq4

10-Oct
A. Front squat; build to a tough single (not a 1rm)
45x5, 135x5, 185x2, 225x1
275x1 - http://www.youtube.com/watch?v=dodAntQ0X2M
295x1 - http://www.youtube.com/watch?v=Zhfhyz5UIPg
305x1 - http://www.youtube.com/watch?v=jKxyl5B2wOY

+
Row 5 min z1
+
Row 250m @90%
Rest 2 min
x5
+
Row 10 min z1
1 - 50sec
http://www.youtube.com/watch?v=GpkkIatXpEo
2 - 48sec
http://www.youtube.com/watch?v=BBOgFqHGXus
3 - 47sec
http://www.youtube.com/watch?v=jeWaAsiWF5I
4 - 48sec
http://www.youtube.com/watch?v=24yzYyj40Gw
5 - 48sec
http://www.youtube.com/watch?v=6GuXTLCxyNY

9-Oct
A. Seated behind the neck press 3, 2, 1, 3, 2, 1; rest 3 min
45x5, 75x3, 115x3, 125x2, 135x1, 125x3, 135x2, 140x1

B. Weighed chin up 1, 1, 1, 1, 1; rest 3 min
35x2, 88x1, 103x1, 108x1, 110.5x1, 108x1, 108x1

C. Bent over barbell row clusters @31x2, 2.2.2.2x3; rest 15 seconds/rest 3 min
125x2, 145x2x4, 155x2x4, 160x2x4

7-Oct
Run 10 min z1
+
Run 800m @85%
Rest 2 min
x4
+
Run 10 min z1
FUN!
1 - 3:43
2 - 3:26
3 - 3:31
4 - 3:33

6-Oct
A. push press; build to a max
45x10, 95x4, 135x3, 155x1
185x1 - http://www.youtube.com/watch?v=oOJquy_vxd4
205x1 - http://www.youtube.com/watch?v=HJ6ZpD4Z4Ww
215x1 - http://www.youtube.com/watch?v=q_-IvQYeQuM
225xf - http://www.youtube.com/watch?v=_LjjwpDAMmU
225x1 - http://www.youtube.com/watch?v=2-RvaD1xhQY

+
Row 250m
Rest 1 min with feet in straps
x6
For best score
1 - 46sec
2 - 46 sec
3 - 48 sec
4 - 51 sec
5 - 52 sec
6 - 52 sec

5-Oct
Olift with Pierre
Power clean
20x4 - http://www.youtube.com/watch?v=aWStxbs_WT4
40x5 - http://www.youtube.com/watch?v=CQnJUWXQFwc
40x5 - http://www.youtube.com/watch?v=wsmyf5ucq5E
40x5 - http://www.youtube.com/watch?v=hcyzzc5awg8
40x5 - http://www.youtube.com/watch?v=7UeZNJW7bew

Squat clean (ground/knee/pocket)
60x3 - http://www.youtube.com/watch?v=hxlotmJc7nM
70x3 - http://www.youtube.com/watch?v=oDnFXguTxiY
70x3 - http://www.youtube.com/watch?v=zl1UUNG-Q10
80x3 - http://www.youtube.com/watch?v=Ux2YOtEJETs
90x(1+2f) - http://www.youtube.com/watch?v=UCh5J6i5K_Q
80x3 - http://www.youtube.com/watch?v=f4M8oKvMWjI
80x3 - http://www.youtube.com/watch?v=FSdNRbxSRqI
80x3 - http://www.youtube.com/watch?v=YkU9JVTt6FM

80x3 - http://www.youtube.com/watch?v=v_erbW3xE7s

4-Oct
A. Triple jump practice
working on the landing. going into the squat.

B. Reverse shot toss practice
working on finding the best position (squat/standing) to accelerate the weight.

C. Clean and jerk; build to a tough single (not a 1rm) in 8 min
95x2, 125x2, 185x1, 205x1, 215xf, 185x1

+
Run 1 mile for time
mile calculated with google
5:49

3-Oct
A. Double barrel front squat 2, 2, 2, 2, 2, 2; rest 3 min
135x3, 185x3, 225x2
265x(1+f) - http://www.youtube.com/watch?v=YNkxqd9EfqI
265x2 - http://www.youtube.com/watch?v=BxXQ_M1mvUs
265x2 - http://www.youtube.com/watch?v=sH75kRijiWo
270x2 - http://www.youtube.com/watch?v=AJii1iJIcRc
270x2 - http://www.youtube.com/watch?v=VKTdo07ycfQ
275x2 - http://www.youtube.com/watch?v=xeCZt7DOFuE
280x(1+f) - http://www.youtube.com/watch?v=A4WN7ke8t34

B. OHS; build to a max
135x3, 185x2, 225x1
245x1 - http://www.youtube.com/watch?v=U0ZxuvJstDM
265xf* - http://www.youtube.com/watch?v=Vk404kLmLrk
265xf* - http://www.youtube.com/watch?v=XMWUcDY7l34
265xf* - http://www.youtube.com/watch?v=Pu7K6SLKNVQ
265xf* - http://www.youtube.com/watch?v=fX59G3-KYm0
* could not jerk the bar, call it for the day.
+
Row 5 min z1
+
Row 250m @90%
Rest 2 min
x5
+
Row 10 min z1
wanted to puke after this... NOT fun...
- http://www.youtube.com/watch?v=m7FikKBOUOk
1- 50sec
2 - 49sec
3 - 49sec
4 - 48sec
5 - 48sec

2-Oct
A. Seated behind the neck press 5, 3, 1, 5, 3, 1; rest 3 min
45x5, 65x5, 75x5
95x5 - http://www.youtube.com/watch?v=ecw34ey3uMc
115x3 - http://www.youtube.com/watch?v=s7dajf_TA-M
125x1 - http://www.youtube.com/watch?v=Lx4GFEgoDK8
115x5 - http://www.youtube.com/watch?v=6RELwYek4iY
125x3 - http://www.youtube.com/watch?v=gk0eo59V-ag
135x1 - http://www.youtube.com/watch?v=GxL_OzTq8vs

B. Weighed chin up 2, 2, 2, 2; rest 3 min
35x2
88x2 - http://www.youtube.com/watch?v=Jh3s8EqJbR0
93x2 - http://www.youtube.com/watch?v=B43wSMP9biM
105x(1+f) - http://www.youtube.com/watch?v=t8S-4yPbVMI
98x2 - http://www.youtube.com/watch?v=stFCcm3IHVk
C. Bent over barbell row clusters @31x2, 2.2.2x3; rest 15 seconds/rest 3 min
135x2x3
145x2x3 - http://www.youtube.com/watch?v=HSBRRoXLFxU
155x2x3 - http://www.youtube.com/watch?v=CYW4L7TCM20
155x2x3 - http://www.youtube.com/watch?v=Plm9ePGtPAI

30-Sep
A. Squat clean from high blocks 3 reps x15 @63% 1rm on the minute
65x3, 115x3
160x3x15 - http://www.youtube.com/watch?v=fCbgMJ5njdA

+
5-4-3-2-1
Thruster 155#
Muscle up
2:18 - http://www.youtube.com/watch?v=gAFHPPYU7HY
unbroken

29-Sep
A. Push press 8, 6, 4, 8; rest 2 min
65x8, 135x4
165x8 - http://www.youtube.com/watch?v=vRBgFjwg92g
185x6 - www.youtube.com/watch?v=7H0zkjc3ceQ
215x(1+f+1+f) - http://www.youtube.com/watch?v=-1G_t8Q3fnQ
185x8 - http://www.youtube.com/watch?v=-kOP6nYLVYg

B. Split jerk 3, 2, 1; rest 3 min
230x2f,135x3, 185x3
230x3* - http://www.youtube.com/watch?v=GHfohMyA7PE

245x3f - http://www.youtube.com/watch?v=YisGJHWFqm4
245xf - http://www.youtube.com/watch?v=1n4gkMNbDa8
185x
* cryptical drop off
+
Run 5 min z1
+
Run 30 seconds @85%
Run 30 seconds @50%
x15
+
Run 5 min z1
FUN!

28-Sep
Olift with Pierre
To find the point of contact and utilize the ground. to be explosive/dynamic/violent

Cuban press
15x6, 15x6

Muscle snatch
20x6, 20x3, 20x3

Drop snatch
20x6, 20x6

Snatch Pull
40x5, 40x5, 40x5

Hang squat snatch
40x5 - http://www.youtube.com/watch?v=apofFNQ-V3w

Squat snatch
40x5 - http://www.youtube.com/watch?v=tL7J-_GqPqk
40x5 - http://www.youtube.com/watch?v=TYbUUs2uxQk
40x3 - http://www.youtube.com/watch?v=2i35kYZ5QkM
40x3 - http://www.youtube.com/watch?v=xxmFLfMrFog

battery died
40x3, 40x5, 50x5, 60x7

27-Sep
A. Triple jump practice
working on being quick at the moment of impact - not drag too much on the floor.
http://www.youtube.com/watch?v=71R0SwKfhQc

B. Reverse shot toss practice
working on the angle of the projectile
http://www.youtube.com/watch?v=_NHR5S9RklQ

C. Clean and jerk; build to a max in 8 min
45x5, 65x3, 135x1
165x1, 205x1, 225x1, 250xf, 235xf - http://www.youtube.com/watch?v=u71nNzqHt3Q
205x1 - http://www.youtube.com/watch?v=ZZMVceAUlcM

+
Row 500m @80%
Rest 90 seconds
Row 500m @90%
Rest 180 seconds
Row 500m @100%
Rest 5 min
x2

1 @ 80% - 1:45 - http://www.youtube.com/watch?v=cWVsyL5FaZI
2 @ 80% - 1:58 - http://www.youtube.com/watch?v=IIr-QazPh3o

1 @ 90% - 1:40 - http://www.youtube.com/watch?v=75kUGUYT9S4
2 @ 90% - 1:51 - http://www.youtube.com/watch?v=fdnpJMgz08U

1 @ 100% - 1:39 - http://www.youtube.com/watch?v=ZZC6KD_tmHU
2 @ 100% - 1:45 - http://www.youtube.com/watch?v=P-gUofXEa9M
TOASTED for about 20-30min… then you feel alive?

26-Sep
A. Double barrel front squat 4, 2, 4, 2, 4, 2; rest 3 min (1/4 rep at
bottom and the top)
45x5, 95x4, 185x4
225x4 - http://www.youtube.com/watch?v=h2uNmbtip0k
265x2 - http://www.youtube.com/watch?v=Hs_9ZTfUbkA
245x4 - http://www.youtube.com/watch?v=i2EfCrsWD7I
270x2 - http://www.youtube.com/watch?v=MI9cIONt1-U
255x4 - http://www.youtube.com/watch?v=KjUd8z-eV4Q
275x2 - http://www.youtube.com/watch?v=x-1zaASCFho

25-Sep
A1. Close grip bench 3, 3, 3, 3; rest 20 seconds
185x3 - http://www.youtube.com/watch?v=4GDfVOjeeoI
190x3 - http://www.youtube.com/watch?v=-H2Kk35NK7E
200x3 - http://www.youtube.com/watch?v=K5EEhlDaP-E
195x(2+f) - http://www.youtube.com/watch?v=7y8e2mFxlpw

A2. Weighted ring dips 6, 6, 6, 6; rest 20 seconds
105x6, 105x(5+f), 105x(5+f), 105xf - 70x6
A3. Push jerk 8, 8, 8, 8; rest 5 min
155x8, 155x8, 155x(6+2f), 145x8

B. Bent over single arm plank row 8-10x5; rest 1 min bw arms
70x10, 88x10, 88x10, 88x10, 88x10 - http://www.youtube.com/watch?v=8OvhT0eS8gM

23-Sep
A. Squat snatch from high blocks 2 reps x20 @60% 1rm on the minute
45x5, 65x4, 95x4
125x2x20 - http://www.youtube.com/watch?v=Ju1JyBMdzIA
no reps failed

+
3 rounds For time:
5 muscle ups
20 thrusters 65#
40 double unders
4:59 - http://www.youtube.com/watch?v=8Wx7AglQLqY
unbroken

22-Sep
A. Split jerk clusters 2.2.2.2x3; rest 20 seconds/rest 3 min
45x5, 65x3, 115x3, 135x4
165x2x4 - http://www.youtube.com/watch?v=iRJen9t96LM
195x2x4 - http://www.youtube.com/watch?v=HZ0v8gTUvBk
210x2.2.1+f.f+1 - http://www.youtube.com/watch?v=1d2rrnbBN9o

185x2.2.2.1+f.1 - http://www.youtube.com/watch?v=O3D3I6Sun10
*too slow getting under the bar/front foot could slide further (forward).

B. TnG power clean clusters 2.2.2.2x4; rest 15 seconds/rest 3 min
135x2x4
155x2x4 - http://www.youtube.com/watch?v=5ZkeMWOkfDM
185x2x4 - http://www.youtube.com/watch?v=cCjsALI4QwU
190x2x4 - http://www.youtube.com/watch?v=kD_GxsezjjE
195x2x4 - http://www.youtube.com/watch?v=tpFb6v86Nd0
200x2.2.1+f.2 - http://www.youtube.com/watch?v=8Ll_oZaptWE

as loads get heavier, landing becomes wider vs squatting down to catch the load

C. Weighted single leg back extensions @21x2, 5-7x4; rest 1 min bw legs
bwtx7, 15#x7 - http://www.youtube.com/watch?v=hN9QayQPfBo
15#x7, 20#x7, 20#x7

clean pull
110x3, 110x3, 110x3

20-Sep
A. Power clean and split jerk; build to a max
45x3, 75x2, 125x3, 165x2
205x1 - http://www.youtube.com/watch?v=9zL54xFiNAI
225x1 - http://www.youtube.com/watch?v=aca1IOnaN4k
245xf - http://www.youtube.com/watch?v=6WYtEgubvpQ
235xf - http://www.youtube.com/watch?v=0nuqwKw3QO4
195x1 - http://www.youtube.com/watch?v=477oJkK718Y
*not able to be explosive.
+
12 min amrap
6 thrusters 135#
6 CTB chin ups
6 burpees
9 rounds +15 - http://www.youtube.com/watch?v=P32rAkExApE
thrusters were the hardest. need to learn to bounce back faster during the burpees and rest at the top. as opposed to release all muscular tension at the bottom of the movement.

19-Sep
A. OHS @22x1, 2-3x4; rest 2 min
45x5, 95x5, 155x3, 205x(2+f)
225x2 - http://www.youtube.com/watch?v=hqWxM9FrZOA
245x(2+f) - http://www.youtube.com/watch?v=8a2ReQuIeyQ
255x(1+f) - http://www.youtube.com/watch?v=nGE8DsBqFh0
255xf - http://www.youtube.com/watch?v=HBRDhlXI6c4
255x2 - http://www.youtube.com/watch?v=sAgc9JMByqU

B. front squat 12, 10, 8, 6, 4, 2; rest 3 min
245x12 - http://www.youtube.com/watch?v=YSO2TsK419I
255x(8+f) - http://www.youtube.com/watch?v=XotCbRSa6zA
255x(6+f) - http://www.youtube.com/watch?v=OSy0IuEMJGg
255x6 - http://www.youtube.com/watch?v=2-fcf7CnPZM
265x4 - http://www.youtube.com/watch?v=Rg19qvnb6KI
280x2 - http://www.youtube.com/watch?v=tyC8GnwfWZ0

C. Hang squat clean; build to a tough double in 3 sets
45x2, 95x2
155x2 - http://www.youtube.com/watch?v=DLz1j64S7wQ
185x2 - http://www.youtube.com/watch?v=4-r5XMkJygw
190x2f - http://www.youtube.com/watch?v=v0Z9_fkljvs
* legs were toasted. no power.

18-Sep
A1. Weighted dip 5, 5, 5, 5; rest 10 seconds
70x5, 123x4 (too heavy), 105x5, 105x5

A2. Push press 8, 8, 8, 8; rest 20 seconds
95x8, 155x8, 155x8,155x8,155x8
A3. Push jerk 10, 10, 10, 10; rest 5 min
95x10
155x10 - http://www.youtube.com/watch?v=scJ2aFX0S6s
155x(8+2f)* - http://www.youtube.com/watch?v=N2dPfD_fmus
155x(9+f) - http://www.youtube.com/watch?v=EmWAgbR1dn4
155x(5+5f) - 135x5 - http://www.youtube.com/watch?v=_hcnv-vRCzc
* could not lock the jerk at the top
Note - under fatigue having troubles getting under the bar.

B. Bent over single arm plank row 10-12x5; rest 1 min bw arms
32kgx12, 32kgx12, 32kgx12, 32kgx12, 32kgx12 - http://www.youtube.com/watch?v=et_qsU8B4Ac

16-Sep
A. Squat clean from high blocks 2 reps x20 @60% 1rm on the minute
65x4, 115x4
155x2x20 - http://www.youtube.com/watch?v=IxpK4o_3u5s
no failed reps

+
For time:
15 thrusters 115#
9 bar muscle ups
12 thrusters 115#
7 bar muscle ups
9 thrusters 115#
5 bar muscle ups
3:27 - http://www.youtube.com/watch?v=Vrs4SHjEDcc
unbroken

15-Sep - camera not working

A. Split jerk clusters 3.3.3x3; rest 20 seconds/rest 3 min
45x5, 65x5, 125x3x3, 155x3x3, 185x3x3, 190x3x3, 200x3x3
cool stuff, cluster work feels good. allows for tech work under fatigue (simulating fatigue perceived after a heavy clean)

B. TnG power snatch clusters 2.2.2.2x3; rest 15 seconds/rest 3 min
C. 2 pood KBS; amrap in 1 min x5; rest 90 seconds
29, 29, 29, 29, 25
fore arms were TOASTED!!!!…

14-Sep
Olift with Pierre
Snatch work
working of weight positioning and explosion. how to position the bar as it is accelerated up

Drop snatch
20x5, 20x5

Snatch Pull
20x5, 20x5

Squat snatch
20x3, 40x5
40x5 - http://www.youtube.com/watch?v=UClSqLhgsVQ
40x5 - http://www.youtube.com/watch?v=xrGC-cK2Qog
60x5 - http://www.youtube.com/watch?v=Z-wmGt7rtVk
60x5 - http://www.youtube.com/watch?v=mXf8bVM3xA0
70x4 - http://www.youtube.com/watch?v=RGLqxXY2hJs