Free...: January 2013

17-Jan
10 min amrap:
50 double unders
10 burpees
9r + 50 - UB

16-Jan
A. Clean and jerk 1, 1, 1, 1, 1, 1; rest 2 min
45x5, 95x3, 145x3, 175x(f+2)
205x1
225x1
225x1
230x1
230x1
235x1
240xf
240x(c+f)

B. Front squat clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min
275x1.1.1.1.1
290x1.1.1.1.1
300x1.1.1.1.1

C. Split jerk 1, 1, 1; rest 2 min
185x2
205x1
225x1
225x1

225x1
+
On the min for 20 min:
Odd- 3 squat clean @65% 1rm
Even- 9 hspu
ub

15-Jan
A. Snatch 1.1.1.1.1x5; rest 20 seconds/rest 3 min
75x5, 125x5,
150x1.1.1.1.1
175x1.1.1.1.1
185x1.1.1.1.1
190x1.1.f.f.1
190x1.1.1.1.f.1

190xf.1.f.f.1

B1. OHS 2, 2, 2; rest 1 min
225x2, 255x2, 275x(1+f) @ 4:33

B2. Weighted chin up clusters 1.1.1.1.1x; rest 20 seconds/rest 1 min
32x1.1.1.1.1, 32x1.1.1.1.1, 32x1.1.1.1.1

+
On the min for 12 min:
Odd- Power snatch x1/Squat snatch x1/Snatch balance x1 (select weight
moderate load)
Even- 3 bar muscle ups
all sets @ 135# - ub

+
On the min for 12 min:
Odd- 3 hang squat snatch from below knee 135#
Even- 10 toes to bar
ub - http://www.youtube.com/watch?v=fTohICl8ClE

13-Jan
A. Snatch; build to a max
75x5, 124x4
150x1 - http://www.youtube.com/watch?v=pBBiFfZAZa0
175x1 - http://www.youtube.com/watch?v=_lESS4Tm47k
190x1 - http://www.youtube.com/watch?v=ZiS1zmzLQT0

205xf - http://www.youtube.com/watch?v=VHXjvdeNZhs
205xf - http://www.youtube.com/watch?v=zYclUdb5xF4

B. Clean and jerk; build to a max
135x2, 165x1, 195x1
220x1 - http://www.youtube.com/watch?v=TOMS2U9P49Y
235x1 - http://www.youtube.com/watch?v=WwrJmhYVq_A

245xf - http://www.youtube.com/watch?v=0iRxuA2HdzY
+
10-8-6-4-2
Thrusters 165#
Muscle ups
7:29 - ub - http://www.youtube.com/watch?v=qlDP5HS85nA

12-Jan
A. Speed back squat with chains 2 reps on the min for 16 min @45% 1rm
+ 30% in chains at the top
195# in weights - 60# in chains

B. Clean and jerk; 2 reps @75% on the min for 5 min
ub @ 195# - https://www.youtube.com/watch?v=YLOfFpDzEko

C. TnG power snatch; build to a 5rm in 3 attempts
75x5
125x5 - https://www.youtube.com/watch?v=HpzlaQE-mqE
160x5 - https://www.youtube.com/watch?v=h_tubm_zykQ
175x(4+f) - https://www.youtube.com/watch?v=_Y86GB1vc9k
185x(3+f) - https://www.youtube.com/watch?v=dLz_vVLk0m8

+
10-8-6-4-2
Deadlift 275#
Bar facing burpees
3:14 - ub - https://www.youtube.com/watch?v=S19rNEqLgz4

11-Jan
Olift with Pierre
C&PJ
20x5, 40x4
40x5 - http://www.youtube.com/watch?v=Zb_aQohZtJE
50x5 - http://www.youtube.com/watch?v=8CB-pHp2SmE
60x4 - http://www.youtube.com/watch?v=AADvAoxdFqg
70x3 - https://www.youtube.com/watch?v=VOfJaAtj2P0
80x(f+1+f) - https://www.youtube.com/watch?v=ngKzytfFwXU
80x(1+f+1) - https://www.youtube.com/watch?v=BHWcPq5yyDM
80x3 - https://www.youtube.com/watch?v=c0eFxT9T9Dc

C&J
80x3 - http://www.youtube.com/watch?v=MNWJG0TZ7F4
80x3 - http://www.youtube.com/watch?v=Ae8jqY0Ewlo
80x2 - http://www.youtube.com/watch?v=gYLvPWpqML4
80x2 - http://www.youtube.com/watch?v=YiLz54ocGCU
90x2 - http://www.youtube.com/watch?v=g0i5ZUNqBXs
90x2 - http://www.youtube.com/watch?v=4Gz5tocDqcY
100x1 - http://www.youtube.com/watch?v=FXlxQLIIJZo
100x1 - http://www.youtube.com/watch?v=VHSZQLN_B0E
100x1 - http://www.youtube.com/watch?v=w9sJJbw4dXA

problems with the jerk. not letting the shoulder/shoulder blade to open. weight is still about 2-5deg too far forward from optimal alignment.

10-Jan
10 min amrap @85%
Row 500m
10 burpee over rowers
3r + 400m - http://www.youtube.com/watch?v=v4O5fpgzvNM

rest 2 min
10 min amrap @85%
Airdyne 10 calories
Airdyne 15 calories
75 double unders
3r - ub - http://www.youtube.com/watch?v=VTxLj1lCRTM

rest 2 min
10 min amrap @85%
10 box jumps 24"
Airdyne 20 cals
3r + 17 - http://www.youtube.com/watch?v=03h1Jsn7n0Q

9-Jan
A. Clean and jerk clusters 1.1.1.1x3; rest 30 seconds/rest 3 min
75x3, 125x4, 165x3
195x1.1.1.1 - http://www.youtube.com/watch?v=zWYzRljLtk8
215x1.1.1.1 - http://www.youtube.com/watch?v=xCRph6tVqs0
225x1.1.1.1 - http://www.youtube.com/watch?v=wgZPINKAYOA
230x1.1.1.1 - http://www.youtube.com/watch?v=TQIfh_IHgX8

B. 1 1/4 Front squat 3, 3, 3; rest 2 min
255x3 - http://www.youtube.com/watch?v=BM9LkOObcwk
265x3 - http://www.youtube.com/watch?v=uDp-OFaeF_Y
275x3 - http://www.youtube.com/watch?v=fE3WNnZP1_U

C. Close grip bench press 2, 2, 2; rest 2 min
45x10, 135x5, 165x3, 195x2
215x2 - http://www.youtube.com/watch?v=pb8pGjad7O0
220x(1+f) - http://www.youtube.com/watch?v=JDT92P0FRT8
215x(1+f) - http://www.youtube.com/watch?v=kHx9HIRJQXs

+
On the min for 20 min:
Odd- 7 front squat 135#
Even- 3 parallete hspu
ub - http://www.youtube.com/watch?v=k7NhCIj9bAY

8-Jan
A. Squat snatch from high blocks 1, 1, 1, 1, 1; rest 2 min
75x4, 125x3
150x1 - http://www.youtube.com/watch?v=N89VSAQ4fDI
165x1 - http://www.youtube.com/watch?v=AglvSPMHYNw
165x1 - http://www.youtube.com/watch?v=jrJ9LUoc1VA
175x1 - http://www.youtube.com/watch?v=eBRqzF2qc5o
185x1 - http://www.youtube.com/watch?v=PNKzYQx17IU

195xf - http://www.youtube.com/watch?v=fYxStvbql34

B. Snatch balance 3, 3, 3; rest 2 min
135x3
165x3 - http://www.youtube.com/watch?v=JE2P8Htz2Og
185x3 - http://www.youtube.com/watch?v=UDVJNNI8UH4
205x3 - http://www.youtube.com/watch?v=jGSYpenGaVk
225x3 - http://www.youtube.com/watch?v=iGS8b6Wn7H0

+
On the min for 14 min:
Odd- 5 TnG power snatch (110-135#)
Even- 7 CTB chin ups
all sets @ 135# - ub - http://www.youtube.com/watch?v=6SVVnJBL-7Y

+
On the min for 14 min:
Odd- 5 TnG hang power snatch tough
Even- 7 knees to elbow
all sets @ 145# - ub - http://www.youtube.com/watch?v=m0jJebO23Lk

6-Jan
A. Snatch; build to a max
75x5, 125x3
150x2 - http://www.youtube.com/watch?v=Vy4ZmRclpWI
170x1 - http://www.youtube.com/watch?v=ZHS3UktQxbs
185x1 - http://www.youtube.com/watch?v=_g2_QVxHSZw
195x1 - http://www.youtube.com/watch?v=gAUi1dwlLM4
205xf* - http://www.youtube.com/watch?v=SoV25fFQsAc

205xf - http://www.youtube.com/watch?v=H84LYmLMxe8
205xf - http://www.youtube.com/watch?v=5xZCLHGoaZU
205xf - http://www.youtube.com/watch?v=tKumNznLy9c
*critical drom off. THAT was my chance to make the lift.

B. Clean and jerk; build to a max
135x1, 185x1
215x1 - http://www.youtube.com/watch?v=VxfRmmDIFRA
230x1 - http://www.youtube.com/watch?v=m1NFeAiHKbg

240xf - http://www.youtube.com/watch?v=520CIJFJHc0
240xf* - http://www.youtube.com/watch?v=-lQQ9KB0Ck4
*CNS going down
+
5 min amrap:
Squat clean and jerk 155#
26 reps - http://www.youtube.com/watch?v=cjEreT2EqjY

5-Jan
A. Speed back squat with chains 2 reps on the min for 14 min @45% 1rm
+ 30% in chains at the top
195# weight + 60# chains - http://www.youtube.com/watch?v=pW-4vLtQZAg

B. Clean and jerk; 2 reps @155# on the min for 10 min
squat clean & push jerk - ub - http://www.youtube.com/watch?v=JA2X934_Hz0

C. Power snatch from high blocks; 4 reps on the min for 10 min @light
load, high speed
95x4, 115x4, 125x4, 125x4, 125x4, 125x4, 125x4, 130x4, 130x4, 135x4, 135x4
- http://www.youtube.com/watch?v=cPqDwOzVodk

+
7 min amrap:
7 deadlift 275#
7 bar facing burpees
7 box jumps 30"
5r+4 - http://www.youtube.com/watch?v=2zcG5mG4HnQ

1squat clean/4front squat
215 - http://www.youtube.com/watch?v=n4g-PgA7McA
215 - http://www.youtube.com/watch?v=Bip5BdRxx08
215

3-Jan
10 min amrap @85%
Row 200m
10 ring dips
7r+ 200m - http://www.youtube.com/watch?v=X1n3qhZyp0w

Rest 3 min
10 min amrap @85%
Airdyne 10 calories
10 burpee box jumps
4r + 9 cal - http://www.youtube.com/watch?v=aNL0tseaS_g

rest 3 min
10 min amrap @85%
Row 200m
4 muscle ups
6r + 172m - http://www.youtube.com/watch?v=c6-2NoRVnsk

2-Jan
A. Clean and jerk 2, 2, 2, 1, 1, 1; rest 2 min
75x5, 125x3, 155x2, 195x2
215x(1+f+1) - http://www.youtube.com/watch?v=MrW_jcAwmNg
215x2 - http://www.youtube.com/watch?v=k3caMZosBGw
220x(f+2) - http://www.youtube.com/watch?v=j2zXz4n3P3U
225x1 - http://www.youtube.com/watch?v=fBAWHn3s2zg
235x1 - http://www.youtube.com/watch?v=1XsTgoGb9LI
240xf - http://www.youtube.com/watch?v=0ilSjKg-rFg
240x1 - http://www.youtube.com/watch?v=qiIuz8qKVOg

B. Front squat clusters 2.2.2.2x3; rest 15 seconds/rest 3 min
265x2.2.2.2 - http://www.youtube.com/watch?v=S-oIovnVVZg
275x2.2.2.2 - http://www.youtube.com/watch?v=RXTd5WxeNF4
285x2.2.2.2 - http://www.youtube.com/watch?v=NDq3HMJh_p8

C. Split jerk 2, 2, 2; rest 2 min
205xf - http://www.youtube.com/watch?v=DkN6gh__3e8
195x2 - http://www.youtube.com/watch?v=PpAWkG-AW8E
205x2 - http://www.youtube.com/watch?v=LartVDfD5z4
215x2 - http://www.youtube.com/watch?v=ePMVsuu257A
225x2 - http://www.youtube.com/watch?v=qu5ZXRbvsPI

+
On the min for 18 min:
Odd- 3 squat clean @65% 1rm
Even- 9 hspu
ub - http://www.youtube.com/watch?v=zPgX6x31j4Y

1-Jan (past - animal tracks, present - rain clouds, future - bear map)
A. Snatch 2.2.2x5; rest 20 seconds/rest 3 min
45x5, 75x4, 125x4, 150x4
170x2.2.2 - http://www.youtube.com/watch?v=2bJ7XeUaREA
175x2.2.2 - http://www.youtube.com/watch?v=vdZYh3EE2n4
180xf+2.2.2 - http://www.youtube.com/watch?v=BzVtPmUOHCY
185x2.2.2 - http://www.youtube.com/watch?v=xgphf9YN_18

190x1+f.2f.1+f - http://www.youtube.com/watch?v=kWJzNlUdDr8

B1. OHS 3, 3, 3; rest 1 min
225x3, 235x3, 245x3 - http://www.youtube.com/watch?v=hVJ-W-_9O0I

B2. Weighted chin up 1, 1, 1; rest 1 min
88x1, 93x1, 98x1

+
On the min for 12 min:
Odd- 3 squat snatch 135#
Even- 3 muscle ups
ub - http://www.youtube.com/watch?v=8eeKlA3t0TE

+
On the min for 12 min:
Odd- 3 hang squat snatch 135#
Even- 10 CTB chin ups
ub - http://www.youtube.com/watch?v=K8gHMZsSQOY

30-Dec
A. Snatch; build to a max
45x5, 75x5, 125x3
145x1 - http://www.youtube.com/watch?v=XwkqmgZpSYc
155x1 - http://www.youtube.com/watch?v=3keUr_vOzBc
165x1 - http://www.youtube.com/watch?v=jDyf-_At248
175x1 - http://www.youtube.com/watch?v=nMdW1vWesWo
185x1 - http://www.youtube.com/watch?v=Lsi2fH_u6kc
195xf - http://www.youtube.com/watch?v=Pa7PKMTF57E
195x1 - http://www.youtube.com/watch?v=4XadT_RVQsk
205xf* - http://www.youtube.com/watch?v=zjiQAE5VGak

205xf* - http://www.youtube.com/watch?v=8pmHv434ghw
205xf* - http://www.youtube.com/watch?v=AWrnn4E3C8U
*scared to get under the bar. not fully committed.

B. Clean and jerk; build to a max
135x1, 165x1, 185x1, 205x1
215x1 - http://www.youtube.com/watch?v=ovDRjHuvK9k
225x1 - http://www.youtube.com/watch?v=J_pql7u_TyM
240x1 - http://www.youtube.com/watch?v=euZIg3qly20

255xf - http://www.youtube.com/watch?v=52Wjbnz8ew4

+
For time:
25 shoulder to OH 185#
25 bar facing burpees
5:10 - http://www.youtube.com/watch?v=vGnLCKFhaDk
10 S2OH unbroken

29-Dec
A. Speed back squat with chains 2 reps on the min for 12 min @45% 1rm
+ 30% in chains at the top
195# in weights - only 60# chains - http://www.youtube.com/watch?v=aGHsZWSRo68

B. Clean and jerk; 2 reps @145# on the min for 12 min
clean & push jerk - ub - http://www.youtube.com/watch?v=9rkROk5QueI

C. Power snatch from high blocks; 3 reps on the min for 12 min @light
load, high speed
75x3, 95x3
115x3, 115x3, 115x3, 120x3, 120x3, 120x3, 125x3, 125x3, 130x3, 130x3, 135x, 135x3
- http://www.youtube.com/watch?v=dM6Y1xYcCEo

+
4 rounds for time:
10 power clean 155#
15 wall balls
6:11 - http://www.youtube.com/watch?v=-3g59A-N48c
first set of PC ub.
first set of WB was broke. lost focus.

27-Dec
10 min amrap @85%
Row 200m
7 hspu
5 rounds - http://www.youtube.com/watch?v=2evR5vripP4

Rest 4 min
10 min amrap @85%
Airdyne 15 cals
30 double unders - http://www.youtube.com/watch?v=SdGUkaFeghQ

rest 4 min
10 min amrap @85%
Airdyne 15 cals
7 burpee chin ups - http://www.youtube.com/watch?v=I0z1FYrqkIk

26-Dec
A. Clean and jerk clusters 2.2.2x3; rest 30 seconds/rest 3 min
75x3, 75x3, 125x4, 155x3, 185x2
195x2.2.2 - http://www.youtube.com/watch?v=Tr4NlC5TUqY
200x2.2.2 - http://www.youtube.com/watch?v=VqR3Ho5A9pA
205x2.2.2 - http://www.youtube.com/watch?v=ba4rrKxm_Zs

B. 1 1/4 Front squat 5, 5, 5; rest 2 min
235x5 - http://www.youtube.com/watch?v=7fwRhsgf8gg
245x5 - http://www.youtube.com/watch?v=fJPTufl07Zs
250x5 - http://www.youtube.com/watch?v=HcGnc3K2gAs

C. Close grip bench press 3, 3, 3; rest 2 min
135x3
185x3 - http://www.youtube.com/watch?v=EvJcBjTLejc
195x3 - http://www.youtube.com/watch?v=IRdDT7NvKio
205x3 - http://www.youtube.com/watch?v=0sNJhoCzogU
215x(2+f) - http://www.youtube.com/watch?v=fGvkOlHGkXA

+
On the min for 18 min:
Odd- 7 front squat 135#
Even- 3 parallete hspu
ub - http://www.youtube.com/watch?v=ztmaj3mk4PY

25-Dec
A. Squat snatch from high blocks 2, 2, 2, 2, 2; rest 2 min
45x5, 75x4, 125x2
145x2 - http://www.youtube.com/watch?v=PkJVyefGIwc
155x2 - http://www.youtube.com/watch?v=asdK34ZbG5Y
165x(f+2) - http://www.youtube.com/watch?v=0zXaKF5wy4k
165x2 - http://www.youtube.com/watch?v=8iqflc22cUM
165x(f+2) - http://www.youtube.com/watch?v=V4a7d3vbpJA
165x2 - http://www.youtube.com/watch?v=oeJj-mmiU7k

B. Snatch balance 5, 5, 5; rest 2 min
165x5 - http://www.youtube.com/watch?v=UxoGm4Xa_44
175x5 - http://www.youtube.com/watch?v=ATOBVqkI74Y
180xf - http://www.youtube.com/watch?v=4Zg5aFO8tG8
180x5 - http://www.youtube.com/watch?v=r56QF0PmqjU

+
On the min for 12 min:
Odd- 5 TnG power snatch (110-135#)
Even- 7 CTB chin ups
all sets @ 135 - ub
http://www.youtube.com/watch?v=xPvVV4UmJPE

+
On the min for 12 min:
Odd- 5 TnG hang power snatch tough
Even- 7 knees to elbow
all sets @ 135 - ub
http://www.youtube.com/watch?v=0oaem1hxlK8

23-Dec
A. Snatch; build to a max
45x5, 75x3, 125x3, 150x1
165x1 - http://www.youtube.com/watch?v=43JSJgH4WP4
175x1 - http://www.youtube.com/watch?v=eIWhMUtq6l0
185xf - http://www.youtube.com/watch?v=riKum5aan48
195xf - http://www.youtube.com/watch?v=-kxJdKF1k28

195xf - http://www.youtube.com/watch?v=FrOI8qrDKtQ
195xf - http://www.youtube.com/watch?v=FAxykR0tFcw

B. Clean and jerk; build to a max
CNS not there.
195xf, 195xf - http://www.youtube.com/watch?v=Nho4fB8J1Ew
135x1, 165x1, 195x1
205x1 - http://www.youtube.com/watch?v=uqK7UilbJos
225x1 - http://www.youtube.com/watch?v=mxmRhXqgjHk
245xf - http://www.youtube.com/watch?v=cIPG3a43VAo

+
10-8-6-4-2
Back squat 245#
Muscle ups
6:29 - ub
- http://www.youtube.com/watch?v=XignkpEPo7E

22-Dec
A. Speed back squat with chains 2 reps on the min for 10 min @45% 1rm
+ 30% in chains at the top
185# in weights + about 60# in chains. do not have enough chains.

B. Clean and jerk; 2 reps @145# on the min for 10 min
- squat clean & push jerk
all sets unbroken - http://www.youtube.com/watch?v=9c9Ie6ZHjKY

C. Power snatch from high blocks; 3 reps on the min for 10 min @light
load, high speed
95x3, 100x3, 105x3, 110x3, 115x3, 115x3, 120x3, 130x3, 125x3, 130x3
- http://www.youtube.com/watch?v=p0US3-QEHp4

+
5-4-3-2-1
Deadlift 325#
Parallete HSPU
2:20 - ub
http://www.youtube.com/watch?v=gFpKSxtgFWQ

21-Dec
Olift with Pierre
Push Jerk - getting under the bar. FULL commitment!
40x5
40x5 - http://www.youtube.com/watch?v=QkDTrp_WZwk
40x5 - http://www.youtube.com/watch?v=6mXSU07q9No
50x5 - http://www.youtube.com/watch?v=Zv-vfbQboF8
60x(f+3) - http://www.youtube.com/watch?v=UA_m9TvFGkc
60x4 - http://www.youtube.com/watch?v=Vczp5KJw9dM
60x4 - http://www.youtube.com/watch?v=5E1jJTzSL9M
70x(2f+1) - http://www.youtube.com/watch?v=vjivmpbat_o
70x3 - http://www.youtube.com/watch?v=s2eX-tiZZ4c

Split Jerk
70x3 - http://www.youtube.com/watch?v=WuOPMEnFrIY
80x3 - http://www.youtube.com/watch?v=Y26WeKsRPlw
80x3 - http://www.youtube.com/watch?v=qrWpzAybG5k
90x3 - http://www.youtube.com/watch?v=VEw3e3SMYjo
90x3 - http://www.youtube.com/watch?v=fSsM6g8MGtE
90x3 - http://www.youtube.com/watch?v=XZEgdyu5x_o
90x3 - http://www.youtube.com/watch?v=HVsfuEwJ0Zw

20-Dec
10 min amrap @85%
Row 200m
3 mucle ups
lost count, camera died (would say about 6 rounds). did not break any round
- http://www.youtube.com/watch?v=90iPIzNRVrg

Rest 5 min
10 min amrap @85%
Airdyne 15 calories
10 box jumps 20"
5 r
AD is hard
- http://www.youtube.com/watch?v=raXT3yyjMXg

Rest 5 min
10 min amrap @85%
50 double unders
5 burpees
10 r+ 7
ub
- http://www.youtube.com/watch?v=WCO7jI91SKg

19-Dec
A. Clean and jerk 2, 2, 2, 2, 2, 2; rest 2 min
45x5, 75x2, 125x2, 165x2
195x2 - http://www.youtube.com/watch?v=wrpSSx6eBAo
205x2 - http://www.youtube.com/watch?v=WEQ1qJrkfOo
215x2 - http://www.youtube.com/watch?v=kHfD9YW5ehY
215x2 - http://www.youtube.com/watch?v=K-A8pFosMwk
215x2 - http://www.youtube.com/watch?v=-dU1gQgme70
215x2 - http://www.youtube.com/watch?v=R_5H7uwgFcM
215x2 - http://www.youtube.com/watch?v=CV4IKp8nUI8
215x2 - http://www.youtube.com/watch?v=aAYWGjTIUX4

B. Front squat clusters 3.3.3x3; rest 15 seconds/rest 3 min
245x3 - http://www.youtube.com/watch?v=mSsS0cOgvso
260x3 - http://www.youtube.com/watch?v=NB8hdScZv0U
275x3 - http://www.youtube.com/watch?v=CHLZnW_cp-Q

C. Split jerk 3, 2, 1; rest 2 min
*legs were toasted. no longer able to generate power.
215xf - http://www.youtube.com/watch?v=ZenlRLSHtew
195x3 - http://www.youtube.com/watch?v=zzMfVywyAeU
205x2 - http://www.youtube.com/watch?v=02RDdjeDK74
215x1 - http://www.youtube.com/watch?v=NSQYu0BOdy8

+
On the min for 16 min:
Odd- 3 squat clean @65% 1rm
Even- 9 hspu
ub - http://www.youtube.com/watch?v=6aDCQurqxsM

18-Dec
A. Snatch 2.2.2x4; rest 20 seconds/rest 3 min
45x5, 75x2.2.2
125x2.2.2 - http://www.youtube.com/watch?v=lInCD_S1F-A
145x2.2.2 - http://www.youtube.com/watch?v=RHcRp2taB2M
160x2.2.2 - http://www.youtube.com/watch?v=Hfc1-WqWtVU
170x2.2.f+2 - http://www.youtube.com/watch?v=L8bSgXueTVI
175x1+f.f+2.2 - http://www.youtube.com/watch?v=zpnDGpJ0RZo
175x2.2.2 - http://www.youtube.com/watch?v=AGOFfxwl5Tw

B1. OHS 5, 5, 5; rest 1 min
245x1 - http://www.youtube.com/watch?v=aDey3X3ck5w
225x5 - http://www.youtube.com/watch?v=J8cAZsswQNs
225x5 - http://www.youtube.com/watch?v=LX_AvVgpQOc
230x(4+f) - http://www.youtube.com/watch?v=GhfB6vy-ICA

B2. Weighted chin up 3, 2, 1; rest 1 min
70x3 - http://www.youtube.com/watch?v=FjbnrBqN1bw
80x2 - http://www.youtube.com/watch?v=RYzBZnJTns0
98xf - http://www.youtube.com/watch?v=9l9oLTgynwg
+
On the min for 10 min:
Odd- 3 squat snatch 135#
Even- 3 muscle ups
all sets ub
+
On the min for 10 min:
Odd- 3 hang squat snatch 135#
Even- 10 CTB chin ups
no pull-up bars yet. started to break pull-ups at min 7
http://www.youtube.com/watch?v=63lq-GmCrTM

15-Dec - setting up MFO!
30-60 min z1 airdyne/rower/mobility/flow

16-Dec - setting up MFO!
30-60 min z1 airdyne/rower/mobility/flow

13-Dec
Row 2k for time
7:22 - http://www.youtube.com/watch?v=UeiV_r0ibZo

500m - 1:42
1000m - 1:53
1500m - 1:55
2000m - 1:50

12-Dec
A. Squat snatch x1/Hang squat snatch x3/Snatch balance x5; rest 2 min
x5 complexes
45x5, 75x5
125x1.3.5 - http://www.youtube.com/watch?v=uoPNzTI4AbE
140x1.3.5 - http://www.youtube.com/watch?v=8KkcrQ9sZ8M
155x1.3.(4+f) - http://www.youtube.com/watch?v=76eVU4WDA_Y
155x1.3.5 - http://www.youtube.com/watch?v=aWyadZliT-o
155x1.3.5 - http://www.youtube.com/watch?v=1iFw27dTFV8

160xf+1.2+f. - http://www.youtube.com/watch?v=nBjM7VrGRrM

+
21-15-9
Deadlift 225#
OHS 135#
9:00 - ub - http://www.youtube.com/watch?v=rnOZlHsdbs0
missed the first snatch during the round of 21 and 15.