Free...: November 2012

8-Nov
A. Power clean from high blocks; build to a max
65x5, 115x5, 155x3
175x1 - http://www.youtube.com/watch?v=11G04CSGweE
195x1 - http://www.youtube.com/watch?v=vCbKLnid7BQ
205xf - http://www.youtube.com/watch?v=Rtwvky3KIok
205xf - http://www.youtube.com/watch?v=iTUYnmcEiNY
200xf - http://www.youtube.com/watch?v=hg_JEJv2KYg
200xf - http://www.youtube.com/watch?v=sSKI5vvRW50
200x1 - http://www.youtube.com/watch?v=MgL-q93skIY

+
5 rounds for time:
Run 200m
20 box jumps 24"
20 wall balls
14:25 - ub
http://www.youtube.com/watch?v=AErL84DJNNI

B. 1 1/4 front squat 2, 1, 2, 1, 2, 1; rest 2 min
225x2
265x2 - http://www.youtube.com/watch?v=Y6F0m6rzp3c
290x1 - http://www.youtube.com/watch?v=Q5t4EPYF9E8
275x2 - http://www.youtube.com/watch?v=AQIA8wyTcug
295x1 - http://www.youtube.com/watch?v=FeUkQc7T28Y
280x2f* - http://www.youtube.com/watch?v=RTDmxTM5l8A

275x1 - http://www.youtube.com/watch?v=06g6gt0D7wA
*CNS shut down… the body gave up… the mind was not letting the limiting factor... body/physical was... how far can one push the body... the mind...
to respect the body... to push one limits... what limits?...

C. Squat snatch; 10 sets of 3 unbroken @135# for time
6:40ish… was euphoric still from part be… did not feel powerful… felt shaky…
- http://www.youtube.com/watch?v=iXukK2N3B8I

6-Nov
A1. Bent over barbell rows 2-4x5; rest 90 seconds
45x10, 95x5, 135x4, 165x4, 185x4, 185x4
190x4 - http://www.youtube.com/watch?v=mlcunBH7KMM
195x(3+f+1) - http://www.youtube.com/watch?v=y0m8ZW7-cZ0
190x4 - http://www.youtube.com/watch?v=s81yurWO7QM

A2. Close grip bench press 2-3x5; rest 90 seconds
45x10, 95x5, 155x5
195x3, 205x3, 205x3
210x(2+f) - http://www.youtube.com/watch?v=Bqz4NGvIf5g
210x(2+f) - http://www.youtube.com/watch?v=zdNOYWuNDzE
210x(2+f) - http://www.youtube.com/watch?v=JrN5DvkO5JA
B1. HSPU; amrap strict unbroken x4; rest 1 min
24, 15, 7, 8
B2. Strict chin ups amrap unbroken x4; rest 1 min
25, 10, 7, 6
http://www.youtube.com/watch?v=47fAS-9ZFE0

4-Nov
A. Squat clean; 2 reps on the minute for 24 min @60% 1rm
all sets at 155 - no failed reps
http://www.youtube.com/watch?v=L24KoZFy6v4

+
5 min amrap:
5 thrusters 135#
5 muscle ups
5 rounds + 9 - ub
- http://www.youtube.com/watch?v=ocUYhnW0JtE

3-Nov
A. Speed deadlift from deficit (1-3" platform) 3 reps x16 sets; rest
45 seconds @65% 1rm deadlfit
all sets @ 275#
B1. HSPU on paralletes; 6 for time x8; rest 1 min
all sets ub
B2. L-pull ups; 8 for time x8; rest 1 min
all sets ub
C. 25 unbroken 2 pood KBS x3; rest 90 seconds
all sets ub
1 - http://www.youtube.com/watch?v=6B7W54KnUw4
2 - http://www.youtube.com/watch?v=KJlK5oyxoUo
3 - http://www.youtube.com/watch?v=qEGbJ9Bl8cA

2-Nov
Olift with Pierre.
continue developing the jerk. feet positioning. shin should be perpendicular to floor.
shoulder/torso/head positionment. alignment is key or else the lower back/shoulders take the load… will not work at high loads.

clean & jerk
40x5, 40x5, 40x5, 40x5, 40x5, 60x5, 60x5, 80x5.

Clean pull - to be fluid within the motion. to use the momentum and apply the power generated from the legs as the load is moving up. centre mass should not pass the middle of the arch of the foot.
80x5, 80x5, 110x4, 120x5, 120x5, 120x5

1-Nov
A. Paused power snatch (mid shin) build to a max
45x5, 75x3, 74x4
125x3 - http://www.youtube.com/watch?v=YjhOu1FBftQ
145x1 - http://www.youtube.com/watch?v=bN85buGLeM4
155x1 - http://www.youtube.com/watch?v=-yak-aAaAtE
165x1 - http://www.youtube.com/watch?v=UmYY2Jby2nY

+
3 rounds for time:
Run 400m
20 thruster 75#
10 muscle ups
11:18 - ub
- http://www.youtube.com/watch?v=UFDfps6WrT4

31-Oct
A. Front squat; 8, 2, 8, 2, 8; rest 2 min
45x5, 135x5, 225x3, 225x3
255x8 - http://www.youtube.com/watch?v=ZJAtloPONkQ
285x2 - http://www.youtube.com/watch?v=IWeVPCx8koE
265x8 - http://www.youtube.com/watch?v=Ww8R0ke2MoU
295xf* - http://www.youtube.com/watch?v=Oacf_qGP6kg
295x2 - http://www.youtube.com/watch?v=5hODVTDqbIM

C. Amrap 1-5 unbroken hang squat snatch ladders 115# in 6 min
2 full ladders + 12 reps - http://www.youtube.com/watch?v=QJeE5LnZZzA

235x(1+f) - http://www.youtube.com/watch?v=r4tM0kJ0_Wc
235x1- http://www.youtube.com/watch?v=QyNu2virvJQ

B1. Weighted dip 6, 6, 6; rest 1 min
88x6, 98x6, 103x6
B2. Bent over plank DB rows 8-10x3/arm; rest 1 min
88x12, 88x12, 88x12

- http://www.youtube.com/watch?v=iC_3aEkWAC4

28-Oct
A. Snatch balance; 3 reps on the minute for 22 min @50% 1rm
all sets at 105# - no failed reps. Great tech work!
- http://www.youtube.com/watch?v=XKDbmvL-qoU

+
21-15-9
Hang squat snatch 75#
bar facing burpees
6:21 - unbroken!
camera bugged… lost the video.

27-Oct
A. TnG power snatch; 3 reps on the minute for 12 min @60% 1rm
all sets at 125# - no failed reps
- http://www.youtube.com/watch?v=Q_8jCGn4sAw

B. TnG power clean; 3 reps on the minute for 12 min @60% 1rm
all sets at 155# - no failed reps
- http://www.youtube.com/watch?v=wXQgcOYJFi4

+
10-9-8-7-6-5-4-3-2-1/1-2-3-4-5-6-7-8-9-10
CTB chin ups
HSPU
start breaking on the second ladder (at 7)
13:44 - http://www.youtube.com/watch?v=hAGQk5KWbIs

26-Oct
Olift with Pierre
Working on the jerk. the important thing is to be fully committed… no hesitation, no doubt… doing it "blindly"…

20x5, 20x5
40x5 - http://www.youtube.com/watch?v=qa129ysv_og
40x5 - http://www.youtube.com/watch?v=0eMeu4zJLmQ
60x5 - http://www.youtube.com/watch?v=-cBOHZkjaFU
60x5 - http://www.youtube.com/watch?v=s5y-TGWQdB4
60x5 - http://www.youtube.com/watch?v=QHdWo-3_rko
60x5 - http://www.youtube.com/watch?v=LzD4X0Lmb3E
60x5 - http://www.youtube.com/watch?v=KfDQ1Umd2_s
to push the head through so that the alignment is optimal (bar, shoulder, hip - weight is evenly distributed bt front and back leg)
60x4 - http://www.youtube.com/watch?v=KVES8HlMb0w

Jerk form blocks
80x3 - http://www.youtube.com/watch?v=7bVJ57By7zA
80x3 - http://www.youtube.com/watch?v=Mutcp_DgmiE
80x3 - http://www.youtube.com/watch?v=p-GBIoOA0Kg
80x3 - http://www.youtube.com/watch?v=FCHRSHnKf2E
80x3 - http://www.youtube.com/watch?v=9QVxNW13Xuk
80x3 - http://www.youtube.com/watch?v=Or73PKNmL9c
not fully committed yet all the way under the bar… the bar is still slightly forward.

25-Oct
A. Power snatch from high blocks; build to a max
75x4
125x3 - http://www.youtube.com/watch?v=llsDYERVeWA
135x2 - http://www.youtube.com/watch?v=NozYkFie4v8
145x1 - http://www.youtube.com/watch?v=MYlP_vzPkaU
155x1 - http://www.youtube.com/watch?v=nIS1Z7S9pDY
160x1 - http://www.youtube.com/watch?v=cnCfGAO_Y5s

+
Amrap in 12 min
Row 500m
20 goblet squats 2 pood
3 rounds
+ 500m+6squat
http://www.youtube.com/watch?v=To6FM0NK4vA

24-Oct
A. Snatch balance 2, 2, 2, 2, 2, 2; rest 2 min
45x5, 95x3
115x3 - http://www.youtube.com/watch?v=wu0TzCDcWBM
145x2 - http://www.youtube.com/watch?v=iOgQwsdn-zo
165x2 - http://www.youtube.com/watch?v=oYXdZMkhXsE
185x2 - http://www.youtube.com/watch?v=hRScjd73W50
195x2 - http://www.youtube.com/watch?v=P1ae2x2d7us
185x2f - http://www.youtube.com/watch?v=c9-c8el8CDU
175x2 - http://www.youtube.com/watch?v=fEwgZ4YnBAk
170x2 - http://www.youtube.com/watch?v=-afnFJBM8KA

B. 1 1/4 front squat 3, 2, 1, 3, 2, 1; rest 2 min
235x3, 250x3, 265x2, 280x1, 255x3, 275x(1+f), 285x1
http://www.youtube.com/watch?v=RATfBw9OEOQ

C. Thrusters 10 sets of 5 unbroken @135# for time
5:58 - http://www.youtube.com/watch?v=lYWqTO8ai_0

21-Oct
A. Hang squat clean; 2 reps on the minute for 20 min @60% 1rm
all sets unbroken. finding well the point of contact yet not exploring the ground enough. not being explosive/powerful
- http://www.youtube.com/watch?v=0Z8nrY88s6Y

+
12-9-6
thruster 115#
Burpee box jump 20"
3:13 unbroken
http://www.youtube.com/watch?v=YFjlNBRQ8vM

20-Oct
A. Speed deadlift from deficit (1-3" platform) 3 reps x12 sets; rest
45 seconds @65% 1rm deadlfit
all sets @ 275 - http://www.youtube.com/watch?v=RZNeqn_7pAI

B1. HSPU on paralletes; 4 for time x8; rest 1 min
B2. L-pull ups; 6 for time x8; rest 1 min
all ses unbroken
- http://www.youtube.com/watch?v=e_-b8OhSgIA

C. 20 unbroken 2 pood KBS x3; rest 90 seconds
all sets unbroken

19-Oct
Olift with Pierre
Breaking the hesitation during the jerk - full commitment.
Split clean
20x5
40x5 - http://www.youtube.com/watch?v=KSRcyDG0UxU
60x5 - http://www.youtube.com/watch?v=M_dF7s3UiHw
60x1 - http://www.youtube.com/watch?v=NR6lrVLen4A
70x(4+f+1) - http://www.youtube.com/watch?v=XFhmEjY4aSI
70x5 - http://www.youtube.com/watch?v=CNcNk2l_Kkw

Split Jerk
20x5, 40x5
40x10 - http://www.youtube.com/watch?v=i2PiR2hINeA
60x3 - http://www.youtube.com/watch?v=1vXr4FOFNik
80x3 - http://www.youtube.com/watch?v=y5CqRofsFmQ
90x3 - http://www.youtube.com/watch?v=nFfeYBXKE0U
90x3 - http://www.youtube.com/watch?v=oDSRsQ7W53g