Free...: May 2013

12-May
am
Individual Event 6 - 2013
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
Time cap: 15 minutes

32ft walking lunges - http://www.youtube.com/watch?v=3t8kmyg5IJo

PM
Individual Event 7 - 2013
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

2 rounds + 2cl (missed one clean on the 3rd round) - http://www.youtube.com/watch?v=-0LN8_3oOQ4

11-May
AM
Individual Event 4 - 2013
For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)
Time cap: 25 minutes

54snatch - http://www.youtube.com/watch?v=OcukwA6S6n4
i had about 10min to complete the Sn work... was hard to remain explosive. to generate power under fatigue...

PM
Individual Event 5 - 2013
21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)
Time cap: 8 minutes

6:48 - http://www.youtube.com/watch?v=1Hbr7di402U

10-May
AM
“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
5:47 - http://www.youtube.com/watch?v=rqkIY0FS3Ds

Apr 22, 2012 - 5:44 - http://opt-mizar.blogspot.ca/2012/04/22-apr-optathlon-2.html
Nov 20, 2012 - 6:07 - http://opt-mizar.blogspot.ca/2011/11/20-nov-am-jackie-1000m-row-50-thrusters.html
Oct 20, 2012 - 6:16 - http://opt-mizar.blogspot.com/2011/10/1016-am-jackie-1000m-row-50-thrusters.html)

PM
Overhead squat complex 7 Minute ladder of: 
3 Overhead squats
Time cap: 7 minutes
WU 45x5, 95x3, 145x2, 175x1
205x3 - http://www.youtube.com/watch?v=UgkNc1gO3rk
225x3 - http://www.youtube.com/watch?v=mN9dkU5i5eM
245x3 - http://www.youtube.com/watch?v=zyuh8nvt1x8

Start of wod
255x3 - http://www.youtube.com/watch?v=8Hy9vqmn7kA

2 min rest
+

For time: 30 Burpee muscle-ups
Time cap: 7 minutes
5:56 - http://www.youtube.com/watch?v=HM7BGCFClEk

8-May *not a great training day. didnt feel explosive. didn't feel like i had energy.
A Squat Snatch from high blocks; build to a max
45x5, 75x5, 135x5
165xf - http://www.youtube.com/watch?v=_rCbpARVdoo
165x(1+f) - http://www.youtube.com/watch?v=HBKRdLSnfQs
175xf - http://www.youtube.com/watch?v=jYPdnt4H_xE
165xf - http://www.youtube.com/watch?v=PR5PF4GZUt8

+
For time:
750m row buy in (2:49)
… then
3 rounds:
5 squat snatch 135# - ub
10 muscle ups
9:41 - http://www.youtube.com/watch?v=LRgxxcIHu2Q

7-May
A. Clean and jerk; 2 reps on the min for 10 min @70% 1rm
all sets @ 185 - ub - http://www.youtube.com/watch?v=fHvPq6IFsdA

+
10 min amrap @85%
run 400m
5 burpee box jumps 30"
4 rounds + 50m - http://www.youtube.com/watch?v=xJtMImWVrnM

rest 5 min
10 min amrap @85%
Run 400m
10 knees to elbow
4 rounds + a run :)
- http://www.youtube.com/watch?v=4POugDkVXVs

5-May
AM
Max Clean Gauntlet
(2012 games standard)
245x1, 255x1, 265xf - http://www.youtube.com/watch?v=fOHtafT-1DM

PM
for time:
4 rds:
10 wall jumps - burpee on other side
15 KBS - 88#
+
3 rds:
run 400 m
10 PS - 135#
+
2 rds:
21 T2B
10 DL - 365#
+
run 800 m
38:29
1/2 - http://www.youtube.com/watch?v=zVw0WMfn3gU
2/2 - http://www.youtube.com/watch?v=kA5FNxL071A

4-May
AM
3 rds for time:
50 m FW - 100#/h
15 burpee over box jumps - 24"
Row 400 m
11:59 - http://www.youtube.com/watch?v=7NLTVCKU5G8

PM
for time:
100 thrusters - 100#
100 DU's
75 CTB chin ups
100 DU's
50 wall balls
100 DU's
25 CTB chin ups
100 DU's
23:49 - http://www.youtube.com/watch?v=wGTwKeQ-T60

3-May
AM
Run 1 mile
5:59
+
15,12,9
Clean - 100 kg - missed 2 lifts
P HSPU
22:26 - http://www.youtube.com/watch?v=NLaqLwr9r7U

PM
for time:
5 rope ascents - 20'
10 CJ - 145
4 rope ascents
8 CJ - 165
3 rope ascents
6 CJ - 185
2 rope ascents
4 CJ - 205
1 rope ascent
2 CJ - 225
36:26 - rope ascents were the limiting factor. only missed one clean @ 225
http://www.youtube.com/watch?v=1ad0q_FIRrU

1-May
AM
A. Hang Squat Snatch from below the knee; build to a 5rm
45x5, 75x5
130x5 - http://www.youtube.com/watch?v=7gSFVv9bQ6c
145x5 - http://www.youtube.com/watch?v=ABIj2Q9ID40
160x(3+f) - http://www.youtube.com/watch?v=Hpn9RSyENNc
170x5 - http://www.youtube.com/watch?v=RJdtVMbRO7U

180x(f+1) - http://www.youtube.com/watch?v=cCosuWmLkjs
+
30-20-10
OHS 115# - ub
Wall balls*
6:09 - http://www.youtube.com/watch?v=qlI4NxI9QBs
*lost focus during the 1st set of WB and broke the set. to remain present.

PM
For time:
Row 1000m - 3:40
100 S2O 95#
Row 1000m - 3:55
12:59 - http://www.youtube.com/watch?v=vmBTI-KW-Fw

30-Apr
AM
A. Clean and jerk; 2 reps on the min for 10 min @70% 1rm
all sets @ 185 - ub - http://www.youtube.com/watch?v=tX2wEb3EHdg

+
7-->1
Power clean 225#
Ring hspu
11:28 - only missed 3 lifts
http://www.youtube.com/watch?v=BHNffPKsjk0

PM
10 min amrap @85%
run 400m
10 ring dips
4 rounds - http://www.youtube.com/watch?v=fhdoYUwMjeQ

rest 5 min
10 min amrap @85%
Run 400m
10 CTB chin ups
4 rounds - http://www.youtube.com/watch?v=8gCq03jQMaE

28-Apr
AM
7 min timer
Run 1 mile (6:45)
remainder of time
Max meters on rower (110m)
- http://www.youtube.com/watch?v=4RcILYrMZsQ

Noon
3 rounds for time:
20 pistols
50m hs walk
12:19 - hands were destroyed from walking no the concrete… i know… smat idea :)
http://www.youtube.com/watch?v=kwUgLlUn3og

PM
300# prowler 10m
10 355# DL
1 Rope ascent 20'
300# prowler 10m
8 355# DL
2 Rope ascents 20'
300# prowler 10m
6 355# DL
3 Rope ascents 20'
300# prowler 10m
4 355# DL
300# prowler 10m
2 355# DL
4 Rope ascents 20'

33:11 - rope climb were the limiting factor
http://www.youtube.com/watch?v=CkmRTvBl2Ds

27-Apr
AM
25min cap
200 DU
30 med ball clean over shoulder 150#
30 MU
30 BS from floor 155#
200 DU

24:48 - med ball cleans took the longest.
http://www.youtube.com/watch?v=WfYW0kigQgo

PM
Double "Jackie" w/ 15min cap
Row 1k
50 thruster 45#
30 pull up
Row 1k
50 thruster
30 pullup
15min cap
13:29 - ub
http://www.youtube.com/watch?v=PIYEJxX0YTI

26-Apr
AM
14min cap
Run 400m
amrap PHSPU (after you come off repeat run)
complete a total of 50 PHSPU for time
10:26 - 17 ub
http://www.youtube.com/watch?v=E9RygWGtoaM

PM
TnG 3rm squat clean ladder 155# add 10# every min
155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x(2+f)
http://www.youtube.com/watch?v=RpclT-wP0Yo

24-Apr
AM
A. Squat Snatch; 1, 1, 1, 1, 1, 1; rest 2 min
75x5, 125x5, 150x3
180x1 - http://www.youtube.com/watch?v=sY6WDIYiorY
190x1 - http://www.youtube.com/watch?v=0SCW5-mqaNE
190xf - http://www.youtube.com/watch?v=bPr_nVusXgU
185x1 - http://www.youtube.com/watch?v=cIzOYUVfMzE
190xf - http://www.youtube.com/watch?v=cpZR68VJE5A
190xf - http://www.youtube.com/watch?v=Y0WnTyqexHI
+
5 rounds for max reps:
1 min squat snatch 145#
2 min wall balls
1 min rest
1 - 8/47
2 - 7/47
3 - 6/41
4 - 5/42
5 - 6/37
http://www.youtube.com/watch?v=mPl0kGtvxQI
*wall balls were the challenge. was not able to remain focus for the last round; lost control...

PM
For time:
Row 500m - 1:44
30 S2O 185#
Row 500m - 1:46
9:01
shoulders were toasted!
http://www.youtube.com/watch?v=-VX5MT_bszE

23-Apr
AM
A. Clean and jerk; 1, 1, 1, 1, 1, 1; rest 3 min
75x5, 125x3, 165x2, 215x1
230x1 - http://www.youtube.com/watch?v=4GVPqlWXGWk
240x1 - http://www.youtube.com/watch?v=N3CND1Papug
250x1 - http://www.youtube.com/watch?v=TM63S6i4XA0
260xf - http://www.youtube.com/watch?v=L6I0kDa09xY

260xf - http://www.youtube.com/watch?v=mN4HaE66Yq0
260xf - http://www.youtube.com/watch?v=aRfkILFI3PQ
*was afraid of getting under the bar... full comitment.
+
10-->1
Deadlift 315#
Parallete hspu
12:14 - http://www.youtube.com/watch?v=GsCwpDxAIp4

PM
10 min amrap @85%
run 400m
10 ghd sit ups
4 rounds + a run :)
http://www.youtube.com/watch?v=bNK7rMjRiVs

rest 5 min
10 min amrap @85%
Run 400m
15 back extensions
4 rounds + a run!
http://www.youtube.com/watch?v=a5TgMrYb00Y

21-Apr
AM
Scored as 3 separate rows:
Row 500m
rest 3 min
x3
1 - 1:32 - http://www.youtube.com/watch?v=OqNopDDRLs8
2 - 1:45 - http://www.youtube.com/watch?v=VVR1loR9iAw
3 - 1:48 - http://www.youtube.com/watch?v=_jiaFb81xO4

PM
For time:
100 meter farmers walk 2 pood
50 burpee over box 20"
25 wall walks
50 wall balls
100 meter famers walk 2 pood
17:02
shoulders were toasted with the wall walks.
http://www.youtube.com/watch?v=bweBt4-qu2k

20-Apr
AM
Scored as cumulative mile time and cumulative work as two events
With a 2 min countdown clock:
Run 400m
Max reps thrusters 135#
5
With 2 min countdown clock:
run 400m
Max reps CTB chin ups
14
With a 2 min countdown clock:
Run 400m
Max reps burpee box jumps 24"
4
With a min countdown clock:
Run 400m
max reps ohs 155#
2
(no rest between)
http://www.youtube.com/watch?v=2VcBj93c0Tg

PM
10 rounds for time:
10 toes to bar
10 ring dips
8:09
broke las round of rd
http://www.youtube.com/watch?v=WlAL8NfC5_8

19-Apr
AM
A. Build to a 1rm snatch in 6 min (squat)
45x5, 75x5, 125x3, 150x3, 180x1 (general warm-up)
start of 6 min
195x1 - http://www.youtube.com/watch?v=NiSWw8FfRKw
205xf - http://www.youtube.com/watch?v=6794Cfg_AxI
205x(f+1) - http://www.youtube.com/watch?v=79MfxfiBtHY

B. Build to a 1rm back squat in 6 min
225x1, 275x1 (general warm-up)
325x1
345x1(pr) - http://www.youtube.com/watch?v=CDLzJC4cCdI

365xf - http://www.youtube.com/watch?v=JDIW4LCAcn8

C. 5 attempts to find a max distance broad jump
1 - 92"
2 - 87.5"
3 - 88"
4 - 89"
5 - 91.5"
D. 1 set amrap unbroken hspu
32 - http://www.youtube.com/watch?v=0wpUcWSLgJU

E. 1 attempt to find max height box jump
41.25" xf - http://www.youtube.com/watch?v=OjuO3bH5fsQ
was not able to maintain balance on top of the box

D. 3 min max reps double unders
316 - http://www.youtube.com/watch?v=zwkRMz9YVgo
273ub

PM
12-9-6 of:
Muscle-Ups
Front Squats @ 250#
(must be taken from floor)
13.32 - http://www.youtube.com/watch?v=MKNsoIl0S8A
big mental break… on the possibility of things… how can we succeed if we don't allow ourselves to try… to give our best shot… without lying to oneself…

17-Apr
AM
A. Squat Snatch; 2, 2, 2, 1, 1, 1; rest 2 min
75x5, 125x5, 150x3
170x2 - http://www.youtube.com/watch?v=Tl4gkSVwdfk
180x2 - http://www.youtube.com/watch?v=l33_7mOeVms
190x(1+f) - http://www.youtube.com/watch?v=irNY1re4XWQ
195x2f - http://www.youtube.com/watch?v=JkFlgw-c5cI
185xf - http://www.youtube.com/watch?v=U5exgUDArT0
185x1 - http://www.youtube.com/watch?v=I97DWWl2IY8
185x1 - http://www.youtube.com/watch?v=PAfNpOpmDCI

+
For time:
10 squat snatch 155#
50 wall balls
10 squat snatch 135#
75 wall balls
10 squat snatch 115#
100 wall balls
20:18 - could not get into the discomfort zone… got scared of not being able to complete the training.
http://www.youtube.com/watch?v=8Qq-RLP-F10

PM
5 rounds for time:
Row 350m
7 shoulder to OH 195#
14:55 - http://www.youtube.com/watch?v=68tuqbrLCVE
on the perspective of things… for some reason, i let 195# be more heavy than what it is… to stay strong… what is heavy?… how do we put an emotion to a weight…

16-Apr
AM
A. Clean and jerk; 2, 2, 2, 1, 1, 1; rest 3 min
45x5, 95x3, 155x3, 195x2
215x2 - http://www.youtube.com/watch?v=t0n3mbcGxxM
225x2 - http://www.youtube.com/watch?v=F8vzU9_FY2A
240x2 - http://www.youtube.com/watch?v=7Wj_fdazmqw
250x1 - http://www.youtube.com/watch?v=3HslKvMqJe0
260x1 - http://www.youtube.com/watch?v=8ij-jDVze2o

265xf* - http://www.youtube.com/watch?v=WWn0gFu72fs
*got scared to get under the bar.

+
For time:
20 hang power clean 225#
(2 parallete hspu on the top of each min, if you fail to achieve the 2
hspu in any minute, the workout is over)
8:36 - no failed reps :)
http://www.youtube.com/watch?v=n5y5eGhbCN4

PM
10 min amrap @85%
run 400m
10 toes to bar
3r - did not complete the last 400m on time
http://www.youtube.com/watch?v=3dBXP0Qg3Bs

rest 5 min

10 min amrap @85%
Run 400m
50 double unders
3r - did not complete the last 400m on time
http://www.youtube.com/watch?v=6anbE-GEpF4

14-Apr
AM
21-15-9
Power clean and jerk 155#
GHD sit up
11:18 - http://www.youtube.com/watch?v=2xfdgVgAhIc

PM
* 30 min time cap
For time:
100 thrusters 115#
100 CTB chin ups
100 burpees
100 double unders
28:45 - http://www.youtube.com/watch?v=fNF5-BD9NIk
one step at the time… one rep at the time…
why give up…

13-Apr
AM
Run 800m
30 ring hspu
Run 400m
20 ring hspu
Run 200m
10 ring hspu
15:35 - http://www.youtube.com/watch?v=i3o1oeFHxAI

PM
5 rounds for time:
75 double unders
15 deadlift 275#
11:50* - http://www.youtube.com/watch?v=dav3Wp0OZmA
*messed up with the order. started with DL.

squat clean
100x5 - http://www.youtube.com/watch?v=kqbcNKtAoTM
130x5 - http://www.youtube.com/watch?v=DH-wC-iJpLQ
155x4 - http://www.youtube.com/watch?v=KcDJV6haX4o
180x3 - http://www.youtube.com/watch?v=xmvAcVYXFTk