Free...: April 2013

11-Apr
Row 2k for time
7:08.1 - http://www.youtube.com/watch?v=Yuo-lOzaOBs

Dec 13, 2012 - 7:22 - http://opt-mizar.blogspot.ca/2013/01/13-dec-row-2k-for-time-722-httpwww.html
Apr 28, 2012 - 7:20 - http://opt-mizar.blogspot.ca/2012/04/28-apr-row-2k-for-time-to-stay-composed.html

10-Apr
AM
A. Split jerk; build to a 3rm
75x3, 125x3, 145x3, 165x3, 185x3
215x3 - https://www.youtube.com/watch?v=-ol1Xs0QPP0
225x3 - https://www.youtube.com/watch?v=pl0FmPzw9ZI
240x3 - https://www.youtube.com/watch?v=bqjZoQwyLbc
250xf - https://www.youtube.com/watch?v=LkWfu3D0PTQ
250x(2+f) - https://www.youtube.com/watch?v=3nVkjxguAsQ

B. TnG Push press; 10, 10, 10, 10; rest 90 seconds (increase weight per set)
135x10 - https://www.youtube.com/watch?v=Lt28CSZbfY4
155x10 - https://www.youtube.com/watch?v=30_EKfvxqy8
175x10 - https://www.youtube.com/watch?v=VSb85Q16CeU
185x(7+F) - https://www.youtube.com/watch?v=szd5MG_I1e8

C. "Tabata" ring dips
20, 18, 13, 10, 9, 8, 8, 8
https://www.youtube.com/watch?v=zlAPesgvjZE

PM
21-15-9
Deadlift 315#
Parallete hspu
13:40
15/21 DL ub
https://www.youtube.com/watch?v=PolTJywzaGQ

9-Apr
AM
Row 30 min z1
6702m

PM
A. Squat snatch; build to a max
45x3, 75x4, 135x3, 155x2, 180x2
195x1 - https://www.youtube.com/watch?v=fRVfXeBWmEQ
205xf - https://www.youtube.com/watch?v=MC5y7bT9r54

210xf - https://www.youtube.com/watch?v=P_6msoB38E0
210xf - https://www.youtube.com/watch?v=aJlQGyPzJvU

B. Front squat; build to a max
225x3, 265x2
305x1 - https://www.youtube.com/watch?v=Nibjou0yMJs
315x1 - http://www.youtube.com/watch?v=m2PDTXlqXjs
330xf - https://www.youtube.com/watch?v=KjXmQF402us

C. 20 squat snatch for time @80% 1rm
assuming 1rm @ 205# - 165#
4:14 - https://www.youtube.com/watch?v=3RbfC4SFlyk
missed 20th rep
7 unbroken

7-Apr
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
rest 5 min bw sets 20/21
227cal
231cal

... still a big mental test. to remain present. why cant we just be?...

6-Apr
CFGO Workout 13.5
Complete as many rounds and reps as possible in 4 minutes of: 
15 Thruster 100#,
 15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
 If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
 If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

159 - one rep was removed in one c2b pull-up
https://www.youtube.com/watch?v=-3udhJbye54

4-Apr
AM
Row 500m @1:40
rest 2:30
x3
rest 6 min
x2
1 - 1:40.2 - https://www.youtube.com/watch?v=t-x1avi30qo
2 - 1:40.2 - https://www.youtube.com/watch?v=cECLIyeLmQY
3 - 1:40.7 - https://www.youtube.com/watch?v=QWNqnckEi4w
4 - 1:41.5 - https://www.youtube.com/watch?v=DZlgErp7hMw
5 - 1:54.1 - https://www.youtube.com/watch?v=eBF1_n2obsM
6 - 1:44.7 - https://www.youtube.com/watch?v=HZzAsPvcrrg

PM
Run 800m @95-100%
2:26

rest 15 min

"Fran"
2:20 (pr) - https://www.youtube.com/watch?v=7tnQb1OH-iQ

previous pr 2:29 (Aug 11, 2011) - http://opt-mizar.blogspot.ca/2011/11/118-am.html

3-Apr
AM
A. Push press; build to a max
45x5, 95x3, 135x2, 165x2
195x1 - https://www.youtube.com/watch?v=UdTQysq27S4
215x1 - https://www.youtube.com/watch?v=su7pqmKSkAY
220x1 - https://www.youtube.com/watch?v=S2r6-UtyVKM

225xf - https://www.youtube.com/watch?v=fUjPsiqPkfU
225xf - https://www.youtube.com/watch?v=e7SQfBGbx9I

B. Split jerk 1, 1, 1; rest 2 min
135x3, 185x2, 215x1
230x1 - https://www.youtube.com/watch?v=r0pgdFzOFlM
240x1 - https://www.youtube.com/watch?v=1ziJiopZOnI
260xf* - https://www.youtube.com/watch?v=FSbheCmEgUk

260xf* - https://www.youtube.com/watch?v=6cXOyxqxwq0
*still not fast enough under the bar.

C. Strict press 3, 3, 3; rest 2 min
135x1
150x3 - https://www.youtube.com/watch?v=QX8-hUyzol8
160xf - https://www.youtube.com/watch?v=IRjtOi1DjNE
155x3 - https://www.youtube.com/watch?v=rUtPkTkeaqw
155x3 - https://www.youtube.com/watch?v=Vs42RGEOkjY

PM
3 rounds for time:
10 power clean and jerk 135#
10 muscle ups
6:43
1 set of C&J MU unbroken
https://www.youtube.com/watch?v=pS6vIBrZaY0

2-Apr
AM
Row 40 min z1
9018m

PM
A. Squat snatch 2, 2, 2, 1, 1, 1; rest 3 min
45x5, 75x4, 125x3, 150x2
165x2 - http://www.youtube.com/watch?v=0uFxmbG0cwU
180x2 - http://www.youtube.com/watch?v=tnLM4Orvg4s
190x2 - http://www.youtube.com/watch?v=oDMHrMwdufg
200x1 - http://www.youtube.com/watch?v=uI6lNfLxzjU
210xf - http://www.youtube.com/watch?v=6xrpcvDgr-I

210xf - http://www.youtube.com/watch?v=ZA42EINGNcg

B. Front squat 3, 2, 1; rest 3 min
225x3, 255x2
290x3 - http://www.youtube.com/watch?v=uD_W1SjkdRs
305x2 - http://www.youtube.com/watch?v=RtpRVGxomTo
330xf* - http://www.youtube.com/watch?v=PsDipc8pf08
*not low enough

+
Airdyne 10 min for max cals
160cal
http://www.youtube.com/watch?v=VP-furHlFVA

31-Mar
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
rest 5 min bw sets 20/21
243cal
236cal

30-Mar
Open Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

104 reps - https://www.youtube.com/watch?v=3CvLg6sSmwY

28-Mar
AM
Airdyne 2 min @85-90%
slow spin recover 1 min
x10
352cal

PM
2 min amrap @100%
7 kbs 2 pood
7 burpees
4rounds + 1
https://www.youtube.com/watch?v=ddswHKLVvc8

rest 10 min
2 min amrap @100%
10 power clean and jerk 115#
30 double unders
1r + 15
https://www.youtube.com/watch?v=u6KPfhIjXVY

rest 10 min
2 min row @100%
623m
https://www.youtube.com/watch?v=k-cVQvc7x74

27-Mar
AM
A. Push jerk; build to a max
45x5, 75x3, 125x3, 155x3
185x1 - https://www.youtube.com/watch?v=v7F2l8Q-b5k
205x1 - https://www.youtube.com/watch?v=47e_MiElDsY
215x1 - https://www.youtube.com/watch?v=NzV2-sRaoOU
225x1 - https://www.youtube.com/watch?v=f3DEw9eRmlQ
235x1 - https://www.youtube.com/watch?v=dufZ0dlgHDA
245x1 - https://www.youtube.com/watch?v=75WXiu9Y5z4
255x1 - https://www.youtube.com/watch?v=bQnztkPy_pU

265xf - https://www.youtube.com/watch?v=eH8RlntgVFk
265xf - https://www.youtube.com/watch?v=FCbwDIOK0Ts
learning to get under the bar...

B. Split jerk 2, 2, 2; rest 2 min
185x2
215x2 - https://www.youtube.com/watch?v=guM7gRS9WDI
225x2 - https://www.youtube.com/watch?v=AwH7CUbRFCQ
245x2 - https://www.youtube.com/watch?v=RS5TKGWzWRQ

255xf - https://www.youtube.com/watch?v=n3bN8i8sXdY
255xf - https://www.youtube.com/watch?v=41Nmdh86kWk

C. Strict press 5, 5, 5; rest 2 min
145x5 - https://www.youtube.com/watch?v=3rsTqgb3DLU
150x5 - https://www.youtube.com/watch?v=v-ENeFFcarY
145x(4+f) - https://www.youtube.com/watch?v=ScklOTSKzf4

PM
For time:
Row 1k - 3:40
50 thrusters 95# - 25 ub
30 CTB chin ups
8:46
https://www.youtube.com/watch?v=0qeTMNSDNG8

26-Mar
AM
Row 35 min z1
8090m

PM
A. Power snatch x1/Hang power snatch x2/Hang squat snatch x3; rest 2
min x4 complexes
45x1.2.3, 75x1.2.3
130x1.2.3 - https://www.youtube.com/watch?v=STu53T9knJ4
155x1.2.3 - https://www.youtube.com/watch?v=cjfY40qk36w
165x1.2.3 - https://www.youtube.com/watch?v=BDNnYYAT9jE
170x1.2.3 - https://www.youtube.com/watch?v=r4uXlBqVq10

175x1.2.(2+f) - https://www.youtube.com/watch?v=jKdaw6yHBUU

B. Front squat 5, 3, 1; rest 3 min
225x3, 245x3
280x5 - https://www.youtube.com/watch?v=1RCM_BVsQGY
300x3 - https://www.youtube.com/watch?v=jfDBCRIQ8Mw
330xf* - https://www.youtube.com/watch?v=Qjl2xYG5lB0
*legs already toasted from 300x3 pr

+
For time:
Run 400m*
10 ring hspu - ub
10 burpee muscle ups
10 ring hspu
Run 400m*
8:03 - https://www.youtube.com/watch?v=amLR5EqxWVg
*had to jump a fence to get to the park… fun stuff :)

24-Mar
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
rest 5 min bw sets 20/21
1 - 220 cal
2 - 230 cal

what is focus?...

23-Mar
CFGO 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
257 reps - one rep was removed because i grabbed the medball before the start of the timer.
https://www.youtube.com/watch?v=nixjrGotmpA

21-Mar
AM
Row 500m @1:41
rest 2 min
x6
(rest 5 min bw sets 3/4)
1 - 1:41.8 - http://www.youtube.com/watch?v=IIkBTJp9xM0
2 - 1:41.6 - http://www.youtube.com/watch?v=tvNpCLz_nlY
3 - 1:42.0 - http://www.youtube.com/watch?v=6blzKy8Jt0c
4 - 1:46.6 - http://www.youtube.com/watch?v=P5_oqyKn15Y
5 - 1:50.2 - http://www.youtube.com/watch?v=hUwybEsXr_0
6 - 1:47.1 - http://www.youtube.com/watch?v=e3ggH36TnZI

PM
2 min amrap @100%
10 power snatch 95#
10 burpees
2 rounds
http://www.youtube.com/watch?v=UoXVT1z93iY

rest 10 min
2 min amrap @100%
10 thrusters 95#
10 box jumps 20"
2rounds + 17
http://www.youtube.com/watch?v=c_YLu61dxbo

rest 10 min
2 min airdyne @100%
44cal - http://www.youtube.com/watch?v=0SWBSoou3AI

20-Mar
AM
A. Split jerk; build to a max
45x5, 95x5, 135x3, 165x2, 195x2, 215x1, 225x1
245x1 - https://www.youtube.com/watch?v=P_4khNUTcxk
255x1 - https://www.youtube.com/watch?v=LzgmBpdISgw

19-Mar
AM
Row 30 min z1
6664m

PM
A. Squat snatch clusters 1.1.1x3; rest 15 seconds/rest 2 min
75x5, 130x3, 155x3
180x(1.f.1.1) - https://www.youtube.com/watch?v=ItDaWN6Drbg
190x3 - https://www.youtube.com/watch?v=zEzxjq-aok4

200x(1.f.f) - https://www.youtube.com/watch?v=cRSDqvhJk0Q

B. Front squat 5, 5, 5; rest 3 min
225x2, 255x3
280x5 - https://www.youtube.com/watch?v=7Jz1L1cCm3E
290x(3+f) - https://www.youtube.com/watch?v=v0KUvA34xBs
280x5 - https://www.youtube.com/watch?v=xhH9aXZWNxw

+
For time:
Airdyne 50 calories
30 pistols
30 hang power clean 205#
30 pistols
Airdyne 50 calories
21:48 - https://www.youtube.com/watch?v=7waRnmqXQ_c

17-Mar
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x40
rest 5 min bw sets 20/21
1 - 217cal
2 - 227cal
... on being present...