Free...: July 2013

30-Jul
AM
A. Power snatch; build to a max
45x5, 75x5, 125x3, 145x3
175x1 - http://www.youtube.com/watch?v=O3fp0JzkGY8
185x1 - http://www.youtube.com/watch?v=jQqZ36P6YVI
195xf - http://www.youtube.com/watch?v=aDJ3APj_ORw
195xf - http://www.youtube.com/watch?v=VXwKUbrpRLQ
195x1 - http://www.youtube.com/watch?v=2CjT9TGr32w

+
75 power snatch for time 75#
5:05 - ub
- http://www.youtube.com/watch?v=x6Z2yFUBWQc

PM
Row 1k for time
3:25.5 - http://www.youtube.com/watch?v=FHdjCY8C9bY

29-Jul
A. Back squat; build to a tough single
45x5, 135x5, 225x3, 275x2
315x1 - http://www.youtube.com/watch?v=a4k8oi7eVyU
345xf - http://www.youtube.com/watch?v=MSGAUP2Inqw
335xf
*all the noise...

B. 30 squat snatch for time 135#
3:24 - http://www.youtube.com/watch?v=rhO4_1hF0Fk

C. 20 sets of 5 unbroken CTB chin ups for time
4:50 - http://www.youtube.com/watch?v=yFqxEwl3FKc

27-Jul
AM
A. Build to a max clean and jerk
45x3, 95x3, 135x3, 185x2, 215x1
235x1 - http://www.youtube.com/watch?v=9xr3hv4xQsE
245x1 - http://www.youtube.com/watch?v=FzWOm14G834
255x1 - http://www.youtube.com/watch?v=Jwwgh23-IF8

260xf - http://www.youtube.com/watch?v=KP7prxc31Lo
B. Front squat; build to a 2rm
275x2
295x2 - http://www.youtube.com/watch?v=fKKWm4AFjiE
315x2 - http://www.youtube.com/watch?v=uDh-jite35w

+
10 min amrap:
10 thrusters 135#
10 ghd sit ups
10 strict chin ups
5rounds+7 - http://www.youtube.com/watch?v=YhewgxbM74M

PM
For time:
Row 2k (7:43)
Run 1 mile
Row 2k (7:51)
23:23 - http://www.youtube.com/watch?v=Pa7k-DU8JCQ

26-Jul
AM
A1. Incline bench press; 4-6x5; rest 90 seconds
45x6, 95x6, 135x6
155x6 - http://www.youtube.com/watch?v=igjPW0kRkKg
160x6 - http://www.youtube.com/watch?v=_eZitY9nzEo
165x6 - http://www.youtube.com/watch?v=NEg453NC37g
170x4 - http://www.youtube.com/watch?v=aVOt3G0jlcU
165x6 - http://www.youtube.com/watch?v=fg160ahKVwc
A2. Single arm DB row; 2-4x5; rest 90 seconds
50x4, 90x4
105x4, 110x4, 110x4, 110x4, 110x4 - http://www.youtube.com/watch?v=j49Sae26gkc
+
5 min amrap kb swings 2 pood
94reps - http://www.youtube.com/watch?v=Ur2x59Of4o0
(50ub)

PM
15-12-9
Airdyne calories
Power clean 185#
burpee over box 20"
11:46 - http://www.youtube.com/watch?v=XLZKWxuu7BU

25-Jul
A. Squat snatch; build to a tough single
45x4, 75x5, 125x3, 155x2, 175x1
190x1 - http://www.youtube.com/watch?v=G0DFLL1RUMQ
200x1 - http://www.youtube.com/watch?v=72Bi_jrmWLM

210xf - http://www.youtube.com/watch?v=gKm6PVn_MHI
210xf - http://www.youtube.com/watch?v=xTvAQ5vTpTI
B. 1 1/4 front squat; 3, 1, 3, 1, 3, 1; rest 3 min
225x2
255x3 - http://www.youtube.com/watch?v=UVb16FNY7WA
285x1 - http://www.youtube.com/watch?v=kTg498Q9Bzw
260x3 - http://www.youtube.com/watch?v=FPtQUXgtjfw
290x1 - http://www.youtube.com/watch?v=eGrsptR_z-I
265x3 - http://www.youtube.com/watch?v=0smkJfco2ms
300x1 - http://www.youtube.com/watch?v=d9r42pizuGk

C. Jerk balance; 4-6x4; rest 2 min
45x5, 95x4
165x6 - http://www.youtube.com/watch?v=8r8GtTXVh4U
165x6 - http://www.youtube.com/watch?v=Y8I1VAaqIIo
165x6 - http://www.youtube.com/watch?v=Znpiemhuvhw
165x6 - http://www.youtube.com/watch?v=BRhX4HzkcxY
+
50-40-30-20-10
unbroken Double unders
10-8-6-4-2
unbroken muscle ups
5:07 - http://www.youtube.com/watch?v=SSk1V7YOfIo

24-Jul
Olift with Pierre Roy
snatch pull
85x5
125x5 - http://www.youtube.com/watch?v=LPSNSDr-RVE
165x4 - http://www.youtube.com/watch?v=XAsG5XTbebI
205x3 - http://www.youtube.com/watch?v=uKL-AfyQykU
205x3 - http://www.youtube.com/watch?v=TdP0QE08iww
205x3 - http://www.youtube.com/watch?v=72iPdrC-zW4

squat snatch (point of contact)
85x5 - http://www.youtube.com/watch?v=ClW7QFifUsQ
105x6 - http://www.youtube.com/watch?v=QaYveObn5vw
125x4 - http://www.youtube.com/watch?v=8YH2BAkrIIM
145x3 - http://www.youtube.com/watch?v=Tg57SGHBu1Y
145x3 - http://www.youtube.com/watch?v=R0gtv8IAdS0
145x3 - http://www.youtube.com/watch?v=6UdTwOKFyM4

squat snatch from floor
155x2 - http://www.youtube.com/watch?v=Cbyj32Ej1tA
165x1 - http://www.youtube.com/watch?v=INak8YvwPCc
175x1 - http://www.youtube.com/watch?v=D0LE3iLile0
155x2 - http://www.youtube.com/watch?v=D0LE3iLile0
165x1 - http://www.youtube.com/watch?v=as6EQpuWrak
175x1 - http://www.youtube.com/watch?v=oELf9u4r9qE
145x2 - http://www.youtube.com/watch?v=OE_5Q00Vt7w
165x1 - http://www.youtube.com/watch?v=s5NkydaLCxo
175x1 - http://www.youtube.com/watch?v=mw5nUXerZTg

23-Jul
AM
EMOM for 20 min:
Odd- 3 tng power snatch tough
Even- 4 parallete hspu
all sets @ 165 - ub
- http://www.youtube.com/watch?v=BWJyKH4KSDw

+
EMOM for 20 min:
Odd- 3 tng power clean tough
Even- 5 weighted dip
all sets @ 215# - ub
wd @ 63#
- http://www.youtube.com/watch?v=fbftP_oanik

PM
Row 55 seconds @100%
rest 4:35
x7
1 - 296m - http://www.youtube.com/watch?v=3wQAPUIifUY
2 - 290m - http://www.youtube.com/watch?v=IRMiv_xGfCk
3 - 289m - http://www.youtube.com/watch?v=6QAYalHYAG0
4 - 278m - http://www.youtube.com/watch?v=80DawG1lOik
5 - 281m - http://www.youtube.com/watch?v=Iv5t_PQug_0
6 - 281m - http://www.youtube.com/watch?v=Ipu_fvqAgDo
7 - 283m - http://www.youtube.com/watch?v=-0bofV5wZaE

22-Jul
AM
A. Back squat clusters 1.1.1.1.1x5; rest 15 seconds/rest 3 min
45x5, 135x5, 225x3, 275x2
315x5 - http://www.youtube.com/watch?v=WBUHUPFYHB8
315x5 - http://www.youtube.com/watch?v=HbGNJSdafos
315x5 - http://www.youtube.com/watch?v=XW_TXezYp6w
315x5 - http://www.youtube.com/watch?v=F3lb3EBjbdQ
315x5 - http://www.youtube.com/watch?v=MamPEjFfs7k
B. EMOM for 14 min:5 TnG squat snatch 95-115#
all sets @ 115# - ub
http://www.youtube.com/watch?v=KRbgZCiVm6g

C. 1 set amrap unbroken wall balls*
56 - http://www.youtube.com/watch?v=4WDbO8Hoj-Y
D. 1 set amrap unbroken CTB chin ups*
41 - http://www.youtube.com/watch?v=QFphjlKt5n4
*not feeling to great... not enough sleep...
PM
30-20-10
Barbell forward lunges 135#
toes to bar
6:21 - ub
http://www.youtube.com/watch?v=sldMFYkTmpE

20-Jul
AM
A. Build to a max clean and jerk
45x5, 95x5, 245x3, 185x2
215x1 - http://www.youtube.com/watch?v=ehkqeq3WpCE
235x1 - http://www.youtube.com/watch?v=gFYHeSeTFDM
245x1 - http://www.youtube.com/watch?v=F_G6rlmNBuQ
255x1 - http://www.youtube.com/watch?v=lM2VF6jnjHU
260xf - http://www.youtube.com/watch?v=iTiw_P76Y7Y
affraid to get under the bar...

B. Front squat; build to a 4rm
275x4 - http://www.youtube.com/watch?v=FJZV5-4Kw4E
290x4 - http://www.youtube.com/watch?v=C3EuVhOdz2A
300x4 - http://www.youtube.com/watch?v=K7U1E32O6V0

+
1-2-3-4-5-4-3-2-1
Squat clean 225#
muscle ups
15:45 - all sets ub
http://www.youtube.com/watch?v=KkWdy46hfWk

PM
run 5k for time on track
23:03

19-Jul
AM
A1. Incline bench press; 6-8x5; rest 90 seconds
95x8
135x8 - http://www.youtube.com/watch?v=8zVmVV8lxkw
145x8 - http://www.youtube.com/watch?v=-cbOkCMa4JI
150x8 - http://www.youtube.com/watch?v=odyxogXqpKc
155x8 - http://www.youtube.com/watch?v=YW7I9i0Y2_U
160x(7+8) - http://www.youtube.com/watch?v=6cjuxCQOPiM
A2. Single arm DB row; 3-5x5; rest 90 seconds
70x6, 100x5, 100x5, 105x5, 105x5 - http://www.youtube.com/watch?v=V6dqyBoWPZ8
+
100 DB snatch for time 70#
16:01 - http://www.youtube.com/watch?v=zz3HIhiflcI

PM
For time:
100 calories airdyne
50 hspu
25 deadlift 335#
19:42 - http://www.youtube.com/watch?v=xT1-caFT0kk

C. Jerk balance; 4-6x3; rest 2 min
45x6
95x6 - http://www.youtube.com/watch?v=jsuHwtDpN2M
135x6 - http://www.youtube.com/watch?v=FF_rxUSvovg
165x6 - http://www.youtube.com/watch?v=xVz47lhB6PY

D. 50 muscle ups for time (each time you break perform 10 pistols)
9:42 - http://www.youtube.com/watch?v=a7KmOgXB7iU

16-Jul
AM
EMOM for 18 min:
Odd- 3 tng power snatch tough
Even- 4 parallete hspu
all sets @ 165# - ub
http://www.youtube.com/watch?v=zNnENvwT73A

+
EMOM for 18 min:
Odd- 3 tng power clean tough
Even- 5 weighted dip
all sets @ 215# - ub
dips @ 58#
http://www.youtube.com/watch?v=T8tDlbrv-i4

PM
Row 55 seconds @100%
rest 4:35
x6
1 - 297m - http://www.youtube.com/watch?v=IYjL_7ouUxA
2 - 290m - http://www.youtube.com/watch?v=dnIQwpH2_rQ
3 - 292m - http://www.youtube.com/watch?v=kcO4k6A5Crg
4 - 287m - http://www.youtube.com/watch?v=yt4W2PTgnH4
5 - 286m - http://www.youtube.com/watch?v=WZXkyaGGMB8
6 - 277m - running away - http://www.youtube.com/watch?v=0WJX7n8kWq4

15-Jul
AM
A. Back squat clusters 1.1.1.1.1x4; rest 15 seconds/rest 3 min
45x5, 135x5, 225x3, 275x1
315x5 - http://www.youtube.com/watch?v=wxJv8ntz9ho
315x5 - http://www.youtube.com/watch?v=buSjXhX1o9A
315x5 - http://www.youtube.com/watch?v=7x2huK7QRc0
315x5 - http://www.youtube.com/watch?v=wozPS8S8ZK0
B. EMOM for 12 min:5 TnG squat snatch 95-115#
all sets @ 115 - ub
http://www.youtube.com/watch?v=9Ia9CljqfAw
+
3 rounds for time:
40 unbroken wall balls
30 unbroken chin ups
11:23 - http://www.youtube.com/watch?v=yrHU0484cis
- broke last set of wall balls and pull-ups. complete crash down!
pull-up standards was mediocre

PM
50 back squat for time 245#
9:07 - http://www.youtube.com/watch?v=SXWQVlx1BlE

13-Jul
AM
A. Build to a max clean and jerk
45x5, 95x4, 155x3, 195x2
215x1 - http://www.youtube.com/watch?v=RkfYG7W_CXw
235x1 - http://www.youtube.com/watch?v=dAEBj2Y5jQQ
245xf - http://www.youtube.com/watch?v=pzmXAKqwInI
245xf - http://www.youtube.com/watch?v=IPwgk8b-BWY
B. Front squat; build to a 6rm
225x2
255x6 - http://www.youtube.com/watch?v=eLWu_ANPUy4
275x6 - http://www.youtube.com/watch?v=vRwbahNJZDg

+
30 power clean and jerk for time 225#
24:58 - http://www.youtube.com/watch?v=9pSwmhmlvcc
not power cleans. by the end of the training more like squat cleans.

PM
For time:
Run 400m
Row 400m
Run 400m
4:49 - http://www.youtube.com/watch?v=XM8zqM4esRo

12-Jul
AM
A1. Incline bench press; 8-10x5; rest 90 seconds
45x5, 95x10
135x10 - http://www.youtube.com/watch?v=t-djkbH6j_M
135x10 - http://www.youtube.com/watch?v=dfU_3lQRh9k
140x10 - http://www.youtube.com/watch?v=VXCXGli1Y00
145x10 - http://www.youtube.com/watch?v=5Xyxc-ZlAMQ
145x10 - http://www.youtube.com/watch?v=6xvTQVb20rA
A2. Single arm DB row; 4-6x5; rest 90 seconds
30x6, 50x6, 80x6, 100x6, 100x6, 100x6 - http://www.youtube.com/watch?v=p1uMHnKptnk
+
5 min amrap kb snatch 2 pood
brain fart. did the training @ 1.5pood
107reps - http://www.youtube.com/watch?v=l8N7d2P03UQ
(alternating arms each 5 reps)

PM
For time:
Run 400m
...
Amrap in 6 min:
6 deadlift 315#
18 foot hs walk
...
Run 400m
9:41 - http://www.youtube.com/watch?v=hHJ2hmUQ4ac

11-Jul
A. Squat snatch; build to a tough 3 tng
45x5, 75x4, 125x3, 150x3
165x3 - http://www.youtube.com/watch?v=m2X83L_5Q_A
175x3 - http://www.youtube.com/watch?v=npDAPDky_lU
185x3 - http://www.youtube.com/watch?v=ZR7IZRDpsVo
195x(2+f) - http://www.youtube.com/watch?v=7Z3FbTAVaMU

B. 1 1/4 front squat; 6, 3, 6, 3, 6, 3; rest 3 min
225x2
235x6 - http://www.youtube.com/watch?v=AN8JUGdIR8I
275x3 - http://www.youtube.com/watch?v=-dlR4TXD8G8
235x6 - http://www.youtube.com/watch?v=m2Cyeo6Wbag
265x3 - http://www.youtube.com/watch?v=ZwrXNLBXKSU
235x6 - http://www.youtube.com/watch?v=C6o483gxb78
265x3 - http://www.youtube.com/watch?v=DUSBMTH8Xj8

C. Jerk balance; 6-8x3; rest 2 min
45x4
75x8 - http://www.youtube.com/watch?v=b45vIw5CC4w
95x8 - http://www.youtube.com/watch?v=z8NlEZNGTF0
125x8 - http://www.youtube.com/watch?v=nlQjjKQoUqk
+
3 rounds for time:
15 muscle ups
30 hspu
60 walking lunges
22:06 - http://www.youtube.com/watch?v=fPUFysEjBd0

10-Jul
Olift with Pierre
squat clean
clean pull
45x5, 45x5, 155x5, 185x5
210x4, 260x3, 260x3, 260x3

squat clean
105x(5+2), 150x5, 155x4, 185x3, 185x3, 185x3
195x3 - http://www.youtube.com/watch?v=0ft_FfDFLuk
210x1 - http://www.youtube.com/watch?v=-a72U8EP2m8
225x1 - http://www.youtube.com/watch?v=MtaOZzJms7k
195x3 - http://www.youtube.com/watch?v=2GytJtPE5Iw
210x1 - http://www.youtube.com/watch?v=kuBkR5jaQWc
225x1 - http://www.youtube.com/watch?v=slTSWJvITF8

9-Jul
AM
EMOM for 16 min:
Odd- 3 tng power snatch tough
Even- 4 parallete hspu
all sets @ 160# - ub
http://www.youtube.com/watch?v=ZH_ztz7YrfY

+
EMOM for 16 min:
Odd- 3 tng power clean tough
Even- 5 weighted dip
all sets @ 210# - ub
Weighted dip @ 24kg
http://www.youtube.com/watch?v=iMXjU7NvYCc

PM
Row 50 seconds @100%
rest 4:30
x6
1 - 280m - http://www.youtube.com/watch?v=MDI6k7xy_Lg
2 - 272m - http://www.youtube.com/watch?v=l45K1rnkQ1A
3 - 258m - http://www.youtube.com/watch?v=MK6ZmNsotRw
4 - 256m - http://www.youtube.com/watch?v=kKidRLRLPzs
5 - 253m - http://www.youtube.com/watch?v=3dbF5xQAgw8
6 - 258m - http://www.youtube.com/watch?v=hUpe0krIv0Y

8-Jul
AM
A. Back squat clusters 1.1.1.1.1x3; rest 15 seconds/rest 3 min
45x5, 135x5, 225x5
315x5 - http://www.youtube.com/watch?v=EInEwqlAhJ4
315x5 - http://www.youtube.com/watch?v=wvgl66nLzwA
320x5 - http://www.youtube.com/watch?v=TaV6X_uoSCk

B. EMOM for 10 min:5 TnG squat snatch 95-115#
all sets @ 115 - ub
http://www.youtube.com/watch?v=q2L1XWuPIAU

C1. Amrap unbroken wall balls x3; rest 1 min
65 - 30 - 29
C2. 40 CTB chin ups for time x3; rest 2 min
45sec - 2:19 - 2:12
1 - http://www.youtube.com/watch?v=9suu7z48iAc
2 - http://www.youtube.com/watch?v=9B5pNnGLZ7M
3 - http://www.youtube.com/watch?v=vsksWBqoYLQ

PM
12 min amrap:
5 back squat 225#
50 unbroken double unders
9rounds + 5
http://www.youtube.com/watch?v=B8U7QMl97MU

6-Jul
20 min amrap:
20 thrusters 135#
20 chin ups
20 burpees
4 rounds + 13
http://www.youtube.com/watch?v=Ihn679U1LlU

5-Jul
A. Power clean; build to a max
45x5, 95x5, 155x3, 205x2
225x1 - http://www.youtube.com/watch?v=x742rAs4qkQ
235x1 - http://www.youtube.com/watch?v=cQUCf-s0OGU
245x1 - http://www.youtube.com/watch?v=t2uFxxh1m3o
squatting too low when catching the bar so stoped at 245#

B. Amrap power cleans in 8 min @90% of A
13 @ 225 - http://www.youtube.com/watch?v=h7z8K6oGJTs
3 failed reps. too many fails.

3-Jul
Olift with Pierre
Squat snatch - working on pushing the knees back so that the bar travels on a straight line to the point of contact.
45x5, 75x5
125x5 - http://www.youtube.com/watch?v=1xDjasAqVXY
145x3 - http://www.youtube.com/watch?v=D4zCuZGSgKg
145x4 - http://www.youtube.com/watch?v=opopKm313lI
145x3 - http://www.youtube.com/watch?v=dl6sfLFSyaw
145x3 - http://www.youtube.com/watch?v=YWS1RB_PxE4
145x3 - http://www.youtube.com/watch?v=VNKdpROVynA
155x3 - http://www.youtube.com/watch?v=iP3DJAooz3M

2-Jul
EMOM for 16 min:
Odd- 3 TnG power snatch tough @ 160#
Even- 2 TGU 1.5 pood
all sets ub - http://www.youtube.com/watch?v=URZwC54ku2I

+
Row 1k for time
3:25.5
http://www.youtube.com/watch?v=LPfL5WY4X-8

1-Jul A. Back squat; 2, 2, 1, 1; rest 3 min

1-Jul
A. Back squat; 2, 2, 1, 1; rest 3 min
45x6, 135x5, 225x4, 275x2
315x2 - http://www.youtube.com/watch?v=0UstsZKs0CA
320x2 - http://www.youtube.com/watch?v=QQMDrjDrzyM
340x1 - http://www.youtube.com/watch?v=ZZ0lXV6W2oc
350x1(pr) - http://www.youtube.com/watch?v=bVCspbxO77g

B. EMOM for 10 min: 3 squat snatch 67% 1rm
all sets at 140# - ub
- http://www.youtube.com/watch?v=EEzOO7vD_N8

+
4 sets:
30 CTB chin ups
30 unbroken wall balls
rest 5 min
1 - 1:38 - http://www.youtube.com/watch?v=msIxg3zlN7k
2 - 1:38 - http://www.youtube.com/watch?v=ufoU6aksPo4
3 - 1:42 - http://www.youtube.com/watch?v=DwupGFBvouM
4 - 1:52 - http://www.youtube.com/watch?v=qCBKjyqR2s4
all sets ub
… the mental reveals the reality…

+
1-2-3-4-5-6-7
Unbroken hang squat clean 155#
ring dips
5:28 *still not full recovered from last round of C2BPU-WB
http://www.youtube.com/watch?v=hU3iOI3XhDE

29-Jun A. Build to a max snatch

29-Jun
A. Build to a max snatch
45x4, 75x4, 125x3, 155x3
175x1 - http://www.youtube.com/watch?v=g_8N_k4nYSw
185x1 - http://www.youtube.com/watch?v=WQOS-kuGj_k
195xf - http://www.youtube.com/watch?v=y5WS0hH4z-E
195xf - http://www.youtube.com/watch?v=VxhB-9uy4ms
195x1 - http://www.youtube.com/watch?v=Ejea8q51qnU

B. Front squat; build to a max
225x3, 275x2
315x1 - http://www.youtube.com/watch?v=Ki5gskEoCrE
325xf - http://www.youtube.com/watch?v=pgsVOBloc1w

+
12-9-6
Deadlift 315#
parallete hspu
3:39 - ub - http://www.youtube.com/watch?v=mH5j0YpteGc

+
For time:
Run 1200m
63 kbs 1.5 pood
36 chin ups
run 800m
42 kbs 1.5 pood
24 chin ups
run 400m
21 kbs 1.5 pood
12 chin ups
21:30 - ub - http://www.youtube.com/watch?v=pk24YNpiuyY

28-Jun A. Power clean; 2 reps x10 sets @69% 1rm; rest 1 min bw sets

28-Jun
A. Power clean; 2 reps x10 sets @69% 1rm; rest 1 min bw sets
all sets @ 185# - ub
http://www.youtube.com/watch?v=Zed5l0IvFoc

B. Power snatch; 3 reps x5 sets @74% 1rm; rest 1 min bw sets
all sets @ 155# - ub
1 - http://www.youtube.com/watch?v=qrv2vN8ir-c
2 - http://www.youtube.com/watch?v=KMNfdNf_0tE
3 - http://www.youtube.com/watch?v=fpbWLvNnUQI
4 - http://www.youtube.com/watch?v=exb-zfmi-eg
5 - http://www.youtube.com/watch?v=kF_PWFsiafg

+
10 min amrap:
5 kb snatch 2 pood/arm
5 box jumps 36"
6 rounds + 10Larm;5Rarm
all sets ub - http://www.youtube.com/watch?v=T54w050wV6s

27-Jun A. Squat clean; build to a max

27-Jun
A. Squat clean; build to a max
45x4, 95x4, 135x4, 185x3
215x1 - http://www.youtube.com/watch?v=xtIHYflyWSw
225x1 - http://www.youtube.com/watch?v=LoHaVPf4SF0
235x1 - http://www.youtube.com/watch?v=XYsHlL0VQjk
245x1 - http://www.youtube.com/watch?v=qaYNliNcmKo
255x1 - http://www.youtube.com/watch?v=BR11008YK0s
265xf* - http://www.youtube.com/watch?v=E0pGWysz1wE
*got scared to get under the bar. i had enough space to enter…

26-Jun Olift with Pierre Push Jerk

26-Jun
Olift with Pierre
Push Jerk
45x5
105x5 - http://www.youtube.com/watch?v=SBjhCe3p8wI
105x6 - http://www.youtube.com/watch?v=eC962CqX2lw
130x3 - http://www.youtube.com/watch?v=wLIoz61DKD4
155x3 - http://www.youtube.com/watch?v=I9hWTTXzSIs
155x3 - http://www.youtube.com/watch?v=1iUxxuEJxzk
155x3 - http://www.youtube.com/watch?v=j6OkYPhnYLU
185x(f+2) - http://www.youtube.com/watch?v=XUdojqkIhTY

Deadlift/Split Clean/Split Jerk
105x3 - http://www.youtube.com/watch?v=uWV0RL_Oy00
130x3 - http://www.youtube.com/watch?v=MNm6AmpAjrI
155x3 - http://www.youtube.com/watch?v=YlXX9RgwUPs
185x2 - http://www.youtube.com/watch?v=1ivsCL7u2_s
185x2 - http://www.youtube.com/watch?v=L-YogEY-HKU
185x2 - http://www.youtube.com/watch?v=GsWxEkYSlBc

Squat clean & Split jerk
185x2 - http://www.youtube.com/watch?v=X1KqfWCr7V8
210x1 - http://www.youtube.com/watch?v=KDVC1Olb1us
225x1 - http://www.youtube.com/watch?v=bDZm1M8OJ7k
235x(f+1) - http://www.youtube.com/watch?v=WkYXxV2bzAI

25-Jun EMOM for 24 min:

25-Jun
EMOM for 24 min:
Odd- 3 TnG power clean tough
Even- 3 parallete hspu
all sets @ 200# - ub
http://www.youtube.com/watch?v=FQqjLOyLSyA

+
Row sprint 60 seconds @100%
rest 6 min
x5
1 - 314m - http://www.youtube.com/watch?v=rIoXB5DHMqU
2 - 317m - http://www.youtube.com/watch?v=y90LCuf4CiQ
3 - 293m - http://www.youtube.com/watch?v=zXOH84px9Uw
4 - 309m - http://www.youtube.com/watch?v=Ogu38LlHpDo
5 - 309m - http://www.youtube.com/watch?v=2rz-RNJBn2k

24-Jun A. Back squat; 3, 2, 1; rest 3 min

24-Jun
A. Back squat; 3, 2, 1; rest 3 min
45x5, 135x4, 225x4, 275x4
305x3 - http://www.youtube.com/watch?v=pfg2OVBNtuo
320x2 - http://www.youtube.com/watch?v=ikc7vIBE1U0
335x1 - http://www.youtube.com/watch?v=iUsX3CLJETo

B. EMOM for 10 min: 3 squat snatch 65% 1rm
all sets @ 135 - ub
http://www.youtube.com/watch?v=hU0SP9nERQY
+
4 sets:
25 CTB chin ups
35 unbroken wall balls
rest 3:30
1 - 1:44 - http://www.youtube.com/watch?v=xTQbkQbacFs
2 - 1:39 - http://www.youtube.com/watch?v=K7rYgpdRF_k
3 - 1:41 - http://www.youtube.com/watch?v=ln7DGlhYg7g
4 - 4:22* - http://www.youtube.com/watch?v=ixYpAgeE1ug
*complete shut down... it was painful...

+
Amrap in 6 min:
6 back squat 275#
6 bar muscle ups
3rounds+5 - ub
http://www.youtube.com/watch?v=G2QoNiSy860

22-Jun A. Build to a max snatch

22-Jun
A. Build to a max snatch
45x5, 75x5, 125x4, 150x3
175x1 - http://www.youtube.com/watch?v=NkC-co8YsQg
185x1 - http://www.youtube.com/watch?v=nHorxddxkLY
195x1 - http://www.youtube.com/watch?v=ryV6s1vRf6w

200xf - http://www.youtube.com/watch?v=czBe7twWdXo

B. Front squat; build to a triple
225x3
275x3 - http://www.youtube.com/watch?v=x0yKFpt5h4k
285x3 - http://www.youtube.com/watch?v=KSmwqkn_EnU
290x(2+f) - http://www.youtube.com/watch?v=2xJNvxCdFqU
+
5-4-3-2-1
Power clean and jerk 225#
Muscle ups
14:51 - http://www.youtube.com/watch?v=xkRtol0xuF0
too many failed reps
3round (f+3)
2round (f+2)

+
Row 5k for time
19:50.6 - 1:59/500m
1000m - 3:56
2000m - 4:03
3000m - 4:03
4000m - 4:01
5000m - 3:46

21-Jun A. Power clean; 2 reps x10 sets @67% 1rm; rest 1 min bw sets

21-Jun
A. Power clean; 2 reps x10 sets @67% 1rm; rest 1 min bw sets
all sets @ 175 - ub
B. Power snatch; 3 reps x5 sets @72% 1rm; rest 1 min bw sets
all sets @ 150# - ub
1 - http://www.youtube.com/watch?v=-pGTdn1oXCU
2 - http://www.youtube.com/watch?v=0Y-_lnNZVI8
3 - http://www.youtube.com/watch?v=DbN7NFddGCY
4 - http://www.youtube.com/watch?v=w79MOVJrF8g
5 - http://www.youtube.com/watch?v=zwH17aF_-pI

+
10-8-6-4-2
Deadlift 315#
Wall walks
9:47
http://www.youtube.com/watch?v=78cWLxGu8VU

From floor
195x3 - http://www.youtube.com/watch?v=mbKaTTiVXIQ
205x2 - http://www.youtube.com/watch?v=HtFH_Pjjw3k
225x1 - http://www.youtube.com/watch?v=FXOmsg-o5uM

20-Jun A. Squat snatch; build to a max

20-Jun
A. Squat snatch; build to a max
45x5, 75x5, 125x5, 150x3
170x2 - http://www.youtube.com/watch?v=4I2HDuGoomE
185x1 - http://www.youtube.com/watch?v=BFkhfUZbRuU
195x1 - http://www.youtube.com/watch?v=SuCAtPkHjfg

18-Jun EMOM for 22 min:

18-Jun
EMOM for 22 min:
Odd- 3 TnG power snatch tough
Even- 3 parallete hspu
all sets @ 135# - ub
http://www.youtube.com/watch?v=gns7pLWo5RQ

+
Row sprint 45 seconds @100%
rest 4 min
x5
1 - 252m - http://www.youtube.com/watch?v=WlwrovoANN8
2 - 249m - http://www.youtube.com/watch?v=6VJLOgCvdQo
3 - 235m - http://www.youtube.com/watch?v=oRBfdtsbxto
4 - 233m - http://www.youtube.com/watch?v=H2wy6UWePAY
5 - 237m - http://www.youtube.com/watch?v=UDQ5EHdUch0

17-Jun A. Back squat; 4, 2, 1; rest 3 min

17-Jun
A. Back squat; 4, 2, 1; rest 3 min
45x5, 135x5, 225x4
295x4 - http://www.youtube.com/watch?v=a0QXUi7qJcQ
325x(1+f) - http://www.youtube.com/watch?v=eRRgGXy9plY
330xf - http://www.youtube.com/watch?v=rZOBh9Z_02M

B. EMOM for 10 min: 3 squat snatch 63% 1rm
all sets @ 130# - ub
http://www.youtube.com/watch?v=WIQmotSJGCs

+
4 sets:
20 CTB chin ups
30 unbroken wall balls
rest 3:30
1 - 1:29 - http://www.youtube.com/watch?v=rEBw9PfZgSc
2 - 1:24 - http://www.youtube.com/watch?v=LG78XIxgrUo
3 - 1:25 - http://www.youtube.com/watch?v=H-QsK99nblI
4 - 1:22 - http://www.youtube.com/watch?v=tGwKphZH6fE
+
5-4-3-2-1
Front squat 235# (from floor)
Muscle up
6:08
too many failed reps
failed clean on round of 4 and 2. not happy!
http://www.youtube.com/watch?v=9BjhEXsuqsc

15-Jun A. Build to a max snatch

15-Jun
A. Build to a max snatch
45x5, 75x5, 125x3, 150x3
170x1 - http://www.youtube.com/watch?v=fayUEa9Izak
185xf - http://www.youtube.com/watch?v=LcJJSwcqjRQ
185x1 - http://www.youtube.com/watch?v=XxhPwCPZ4KE

190xf - http://www.youtube.com/watch?v=b8LiMH8Ha5Q
B. Front squat; build to a max
225x3, 275x1
305x1 - http://www.youtube.com/watch?v=WMQ6yHdO5SU
+
12-9-6
Deadlift 315#
Burpees
3:01 - ub
http://www.youtube.com/watch?v=yE-ZyhKO_Qg

+
5 rounds for time:
Run 400m
15 ohs 95#
12:42 - ub
http://www.youtube.com/watch?v=iU6vOZZ_oTQ

14-Jun A. Power clean; 2 reps x10 sets @65% 1rm; rest 1 min bw sets

14-Jun
A. Power clean; 2 reps x10 sets @65% 1rm; rest 1 min bw sets
all sets @ 170# - ub
http://www.youtube.com/watch?v=4sC5-p4fuJE
B. Power snatch; 3 reps x5 sets @70% 1rm; rest 1 min bw sets
all sets @ 145#
1 - http://www.youtube.com/watch?v=BcSGBBxoAIo
2 - http://www.youtube.com/watch?v=BFi3fxz6DoI
3 - http://www.youtube.com/watch?v=C8uK80Ghafc
4 - http://www.youtube.com/watch?v=pxkNVJDvAXk
5 - http://www.youtube.com/watch?v=eE9biffFYUc

+
10 -->1
KBS 88#
Box jump 30"
6:33 - ub
http://www.youtube.com/watch?v=KSCaRZGkgm8

13-Jun A. Squat snatch; build to a max