Free...: September 2013

28th
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x5, 155x3, 195x2, 225x2
235x1 - http://www.youtube.com/watch?v=BPqpCfvfPm0
250x1 - http://www.youtube.com/watch?v=1C0S9LDY630
260xf - http://www.youtube.com/watch?v=86R7BKhs18A
260xf - http://www.youtube.com/watch?v=Wr51JYLpQzk

+
30 clean and jerks for time 135#
2:47 - http://www.youtube.com/watch?v=vSCOkT8XN0A
not a pr.

PM
Row 750m 90% effort
rest walk 3mins x 5
all rows same pace
this was extremely hard. mental… being able to stay in the pain zone for such a long time…
need more of these…
1 - 2:41.1 - http://www.youtube.com/watch?v=PxuIu4rlYok
2 - 2:44.6 - http://www.youtube.com/watch?v=rP3QVjhi7lo
3 - 2:51.7 - http://www.youtube.com/watch?v=MKlGUFFV224
4 - 2:53.9 - http://www.youtube.com/watch?v=ouHIL1tcaGo
5 - 2:45.8 - http://www.youtube.com/watch?v=7rd3AHcm_DA

27th
AM
A1. close grip bench press; 3, 2, 1; rest 90sec
45x10, 135x6, 165x4, 195x3
220x(1+2f) - http://www.youtube.com/watch?v=iIOw65q-mxg
215x2 - http://www.youtube.com/watch?v=x4KelwK5gcE
220x1 - http://www.youtube.com/watch?v=hYSgY1Tl8G8

A2. pendlay row 4-7; rest 2mins
45x5, 95x7, 135x7, 165x4
165x7,165x7,185x7,185x7,185x7 - http://www.youtube.com/watch?v=EsZbk3NhzWw
+
3 sets
AD 20cals
20 T2B
20 DL 185#
20 box jump on and over 24"
rest 5mins
1 - 3:38 - http://www.youtube.com/watch?v=lr7dGWcwH_A
2 - 3:15 - http://www.youtube.com/watch?v=7YE5Syqz5_o
3 - 3:16 - http://www.youtube.com/watch?v=yPcgS847G8Q

PM
Run 200m 90% effort
rest 90sec x 10
40 sec, 40, 38, 38, 39, 38, 36, 36, 35, 32

26th
AM
30mins AD Z1 every 5min complete 10m HS walk
no air dyne (still waiting for the lever arm) subbed for row
6081m

PM
A. emom - snatch balanc x 2 - 6mins
45x5, 95x5, 125x3, 155x3
185x2 x 6 - http://www.youtube.com/watch?v=HOx5GqbvgBo

B. FS @30X1; build to a tough triple in 10mins
225x3
255x3 - http://www.youtube.com/watch?v=K3f_aW5je6A
275x3 - http://www.youtube.com/watch?v=kTFVFFjBx-k
285x3 - http://www.youtube.com/watch?v=KJmI7NS5biQ

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 12mins
all sets at 215 - no failed reps!
- http://www.youtube.com/watch?v=iXap5KSu0HU

+
for time
30 thrusters 135# (16ub)
30 burpees
10 MU (ub)
4:45 - http://www.youtube.com/watch?v=lMhj-RoHjPc

25th
olift with Pierre Row
working on integrating the bar to the body at the point of contact. still not enough power generated from legs… using too much arms

snatch pull
85x5, 125x5, 170x4, 210x3, 210x4, 210x4

Squat snatch
85x5, 105x5, 125x4, 150x3, 150x3, 150x3
170x1, 180x1, 190x1

24th
AM
EMOM for 20 min:
Odd- KBS 88# x 8-10
Even- 1 MU + 5-7 ring dips
10 KBs
7rd
http://www.youtube.com/watch?v=5oP-JhGczz8

+
EMOM for 20 min:
Odd- 10 GHD situps
Even- 5 clean and jerks 115#
all sets ub - did squat clean push jerks
http://www.youtube.com/watch?v=Pdpin2bkhNw

+
EMOM for 18 min:
Odd- OHS x 3 115-135#
Even- 10 burpees
OHS @ 135 ub
http://www.youtube.com/watch?v=B6WivU9GeMw

23rd
AM
A. Back squat @30X1; 2. 2. 2; rest 10sec/rest 3mins x 3
45x5, 135x5, 225x4
275x2.2.2 - http://www.youtube.com/watch?v=23EXSjU8uBQ
275x2.2.2 - http://www.youtube.com/watch?v=c8hOoO-ke_I
275x2.2.2 - http://www.youtube.com/watch?v=XsSNGlAN6ww

B. emom - 3 squat snatch not TnG 65-70% of 1rm - 20mins
all sets @ 150
4th minute missed 1st snatch. lost focus.
- http://www.youtube.com/watch?v=TdIVfa771-0

+
3 sets
90 sec max wall balls 20# 10' target
90sec max CTB chin ups only in unbroken sets of 5
rest 3mins

1 - 44/6r+3 - http://www.youtube.com/watch?v=U1M-pfe-OYA
2 - 37/5r - http://www.youtube.com/watch?v=BrXCXOtwstA
3 - 38/6r - http://www.youtube.com/watch?v=xYC-7Xaeul8

PM
3 rounds for time
7 PC 225#
12 burpee box jumps 24"
14:48 - http://www.youtube.com/watch?v=BAtImApNuiA
1st round missed 1st and 6th roe
2nd round no misses
3rd round missed 6th rep

rest as needed

15 rope climbs 15' for time

since 12ft ceilings did 19 rope climbs
5:31
http://www.youtube.com/watch?v=B2sb1OiwEgk

21st
AM
A. Build to a max clean and jerk in 10mins
45x5, 135x4, 165x3, 195x2, 225x2
235x1 - http://www.youtube.com/watch?v=yR9fxSQObYo
245x1 - http://www.youtube.com/watch?v=sF_UEiAZvvA
255x1 - http://www.youtube.com/watch?v=qGthUHwVB1k

265xf - http://www.youtube.com/watch?v=0mgiEFNpsRg

+
5 rounds for time
3 rope climbs
40 DU (ub)
12 GHD situp
9:09 - http://www.youtube.com/watch?v=p4fS7STnySA

PM
Row 650m 90% effort
rest walk 3mins x 5
all rows same pace
1 - 2:15.5 - http://www.youtube.com/watch?v=ahw04XX7_iI
2 - 2:15.8 - http://www.youtube.com/watch?v=SLNx5otRm4A
3 - 2:16.6 - http://www.youtube.com/watch?v=XukXYZgGxVc
4 - 2:16.7 - http://www.youtube.com/watch?v=BMWlOdLleXg
5 - 2:17.9 - http://www.youtube.com/watch?v=U2Op1g889-I

20th
AM
A1. close grip bench press; 5, 4, 3, 2, 1; rest 90sec
45x5, 95x5, 145x5
185x5 - http://www.youtube.com/watch?v=konCL3FY104
205x4 - http://www.youtube.com/watch?v=NcECnee1or4
215x3 - http://www.youtube.com/watch?v=Sn4FQEAv2-s
225x2 - http://www.youtube.com/watch?v=wb5ANwM_BbU

245xf - http://www.youtube.com/watch?v=hZaf1vHNX50

A2. BB bent row 4-7; x5; rest 90sec
45x5, 95x7, 145x7, 185x7, 195x7, 195x7, 195x7, 200x7
+
3 sets
20 pushups (very broken)
20 chin ups (unbroken)
20 wall ball 20# 10' target (unbroken)
5:43 - http://www.youtube.com/watch?v=e9zXFqWepdo

PM
3k run for time 95% effort
12:06
left leg started to cramp on the 2nd lap.
manged to continue. relaxed into the cession.

19th
AM
30mins AD Z1 every 5min complete 3 bar MU
no air dyne subbed for rowing
6064m

PM
A. emom - 3pos squat snatch - 6mins
3pos squat snatch @ 165#
http://www.youtube.com/watch?v=BzUSXdqvSn0

B. FS @30X1; build to a tough double in 10mins
135x4, 225x3
275x2 - http://www.youtube.com/watch?v=eNCGuLjSQpY
285x2 - http://www.youtube.com/watch?v=4xqxCkihyvU
295x(1+f) - http://www.youtube.com/watch?v=YNvLrR5cVus

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 10mins
all sets @ 210.
missed second clean on minute 4. did 11min to compensate
http://www.youtube.com/watch?v=UAgAypJdiw8

+
5 min amrap
135# thrusters
every 5 reps complete 3 burpee box jumps 24"
camera died.
i believe i did 4 rounds +3 thrusters.

18th
Olift with Pierre Roy
Deadlift to point of contact
45x5, 135x5, 215x5, 265x5

Clean pull
105x5

Squat clean with stop at point of contact
105x5

135x5 - http://www.youtube.com/watch?v=dq22Nmjf3lg
160x4 - http://www.youtube.com/watch?v=WInvjc-E1Ps
185x3 - http://www.youtube.com/watch?v=4-TuxMUhfE0
185x3 - http://www.youtube.com/watch?v=oxkKgz9EznY
185x3 - http://www.youtube.com/watch?v=mK32iJl7GNY

squat clean from ground
200x1 - http://www.youtube.com/watch?v=3CYCF8rM5OI
215x1 - http://www.youtube.com/watch?v=3DdrCeyuKE0
225x1 - http://www.youtube.com/watch?v=zGjGMgMDOLk
200x1 - http://www.youtube.com/watch?v=A40fDsPEKmg
215x1 - http://www.youtube.com/watch?v=cnlNF4UWgHI
225x1 - http://www.youtube.com/watch?v=dq22Nmjf3lg
200x1 - http://www.youtube.com/watch?v=Q9Etg3g6GlQ
215x1 - http://www.youtube.com/watch?v=lT4S0ljkBfU
225x1 - http://www.youtube.com/watch?v=jiQP7dJFbQ4

17th
AM
EMOM for 18 min:
Odd- KBS 88# x 8-10
Even- 1 MU + 5-7 ring dips
10 KBS/7RD - all sets ub
http://www.youtube.com/watch?v=exkVlR7YStQ

+
EMOM for 18 min:
Odd- 10 GHD situps
Even- 5 PP 95#
all sets ub
http://www.youtube.com/watch?v=Qr2aYepLWJQ
+
EMOM for 18 min:
Odd- PS TnG x 5 moderate
Even- Row 125m
PS @ 125
http://www.youtube.com/watch?v=4jTHcWPxXm4

PM
Row 500m - 1:34.5
rest 90sec
Row 500m - 1:40.9
http://www.youtube.com/watch?v=p5c8_uLqbGU

16th
AM
A. Back squat build to a tough triple in 10mins
45x6, 135x5, 225x5
275x3 - http://www.youtube.com/watch?v=f_QVEQP_Clw
285x3 - http://www.youtube.com/watch?v=3iKAeiAgFsw
295x3 - http://www.youtube.com/watch?v=lLGSKX9dkQo
305x3 - http://www.youtube.com/watch?v=frHJTKJvX-Q

B. emom - 3 squat snatch TnG 65% of 1rm - 18mins
all snatch @ 140 - ub
http://www.youtube.com/watch?v=KEtl6FjPo8Q

+
3 sets
1min wall balls 20# 10' target unbroken
1min CTB chin ups
rest 3mins

1 - 30/34 - http://www.youtube.com/watch?v=IwPqQ8nPeYE
2 - 31/27 - http://www.youtube.com/watch?v=XcYXOzarB5Y
3 - 30/22 - http://www.youtube.com/watch?v=ZhkHAUulkCc
all sets ub

PM
5 rounds for time
5 PC 225#
Run 400m
16:21
no failed reps!
http://www.youtube.com/watch?v=J-zd1vYvnFo

14th
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x4, 145x3, 185x2, 215x2
235x1 - http://www.youtube.com/watch?v=1saZI9X48Gg
250x1 - http://www.youtube.com/watch?v=eqY-Cjekn7I
265x1pr - http://www.youtube.com/watch?v=_qo_suIGY0A

275xf* - http://www.youtube.com/watch?v=RF9t0H0H4tA
*full commitment. go beyond the point of no return…

+
10min amrap
40 T2B buy in - ub
then amrap
7 PC 185#
7 burpee over the bar
7rounds +3
http://www.youtube.com/watch?v=_LNWpxvA7Eo

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 8

rest 3mins

Run 30sec 90% effort
rest walk 30sec x 8
… on the breathing. on the natural rhythm…

13th
AM
A1. close grip bench press; 2-3; rest 90sec
45x10, 95x5, 165x3
185x3 - http://www.youtube.com/watch?v=D0sqH8FdxnQ
200x3 - http://www.youtube.com/watch?v=Zyof5UiwtHE
205x3 - http://www.youtube.com/watch?v=4zPNr9apngY
210x3 - http://www.youtube.com/watch?v=mHYrxg6Cd5Y
215x3 - http://www.youtube.com/watch?v=bdzIOiVpPRI

A2. BB bent row 4-7; x5; rest 90sec
165x7, 175x7, 185x7, 195x7, 200x7 - http://www.youtube.com/watch?v=jWPl6Xv3kPk
+
21, 18, 15, 12, 9, 6, 3 for time
HR push up
situp
4:54 - http://www.youtube.com/watch?v=usBkNc-la9Q

PM
For time:
Run 800m - 3:32
Row 2k - 7:33
Run 800m
14:50 - http://www.youtube.com/watch?v=gul3WEiSafg

12th
AM
30mins AD Z1 every 5min complete 2 dead hang to inverted + 1 mu
https://vimeo.com/m/73979013
no air dyne so ubed for row.
fun stuff the dead hang to inverted + MU

PM
A. build to tough 3pos squat snatch in 12mins
45x6, 75x3, 125x3, 145x3
165x3 - http://www.youtube.com/watch?v=qO0Ze8H_wIo
175x3 - http://www.youtube.com/watch?v=w4EWksJyRUI
185x3 - http://www.youtube.com/watch?v=yFNAqFzBOgo
195x(2+f) - http://www.youtube.com/watch?v=PW9naMjnsJk

B. FS @30X1; build to a tough triple in 10mins
225x3
275x3 - http://www.youtube.com/watch?v=uCcaQBc43d8
285x(1+f)* - http://www.youtube.com/watch?v=PFOKG5b1LqA
285x3 - http://www.youtube.com/watch?v=whU6XJQkPWY
*to give up

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 8mins
all sets at 210.
missed the second clean of the 1st min. so did one extra minute at the end.
http://www.youtube.com/watch?v=AmuYjBI5HRk

+
5 rounds for time
5 thrusters 155#
5 MU
5:46 - http://www.youtube.com/watch?v=e_vc44wBtY0

10th
AM
EMOM for 16 min:
Odd- DL TnG 55% of 1rm x 3-4
Even- 1 MU + 5-6 ring dips
DL @ 245. assuming 1rep max @ 450#
1MU+6RD
all ub
http://www.youtube.com/watch?v=nvn_zt3XHvQ

+
EMOM for 16 min:
Odd- 8-10 T2B
Even- 3-4 DB push press
10T2B ub
4 DBPP @ 65
http://www.youtube.com/watch?v=VlQGZTA3BdI

+
EMOM for 16 min:
Odd- PC TnG x 5 moderate
Even- AD 30sec 90% effort
PC @ 155
AD 11cal/8/8/10/10/11/11/12
*Airdyne broke after this. stress fracture at the weld of the arm pivot. :(
http://www.youtube.com/watch?v=4ccGrHBqELQ

PM
Row 500m 95% effort - 1:38
rest 90sec
Row 500m 95% effort - 1:44
rest 90sec
Row 500m 95% effort - 1:44
http://www.youtube.com/watch?v=gAzf_6eTsx4

9th
AM
A. Back squat build to a tough single in 12mins
45x10, 135x5, 225x4, 275x1
295x1 - http://www.youtube.com/watch?v=kIooPCLhkSQ
315x1 - http://www.youtube.com/watch?v=4GEAiWn9v9Y

325xf - http://www.youtube.com/watch?v=ttsVmRuKFlU
*focusing on depth.

B. emom - 3 squat snatch TnG 65% of 1rm - 15mins
all sets @ 140 - ub
http://www.youtube.com/watch?v=6O9_4Zvxy5U
+
3 sets
30 wall balls 20# 10' target unbroken
20 chin ups
rest 2mins
1 - 1:26 - http://www.youtube.com/watch?v=AT3yqF_oM24
2 - 1:27 - http://www.youtube.com/watch?v=yD4uVTeFsec
3 - 1:20 - http://www.youtube.com/watch?v=KrgWpy3ROfo
all rounds ub

PM
5 rounds for time
FW 50m 100#/hand
12 burpee box jumps 30"
5 wall walks
13:17

7th - still taking care of sleeping/resting lots... the body feels like its fighting a flue... energy @ 75%...
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x4, 145x3, 175x3, 205x2
230x1 - http://www.youtube.com/watch?v=CfNvKWhP1LI
240x1 - http://www.youtube.com/watch?v=sWiJqv4abAM
250xf *- http://www.youtube.com/watch?v=vuOSFxTRYPg

250xf** - http://www.youtube.com/watch?v=twOeIU-u3q0
*lost focus
**to be patient and take time to control the load in the squat position. great learning.
+
For time:
Row 2k
30 KBS 88# - (20+10)
20 MU
10 pHSPU
14:33* - http://www.youtube.com/watch?v=rk7onSc387U

* not able to push... respecting the body. under optimal conditions, would have tried to push for the 30KBs ub... at the moment was surviving the training... to complete without failing any reps.

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 6

rest 3mins

Run 1min 90% of 3k aero pace
rest walk 1min x 3-4
good time to reflect of the week… to let go… to be in the moment… i am alive... i am healthy... i have a direction... one step at the time... one step at the time...

6th - still feeling at 70% of energy. sleeping lots, resting lots and yet the body feels like its not capable of pushing...
AM
A1. close grip bench press; 3-4; rest 90sec
45x5, 95x5, 135x4, 165x3
185x4 - http://www.youtube.com/watch?v=ritwrHLwWMQ
195x4 - http://www.youtube.com/watch?v=SyuMdbKFbR4
200x4 - http://www.youtube.com/watch?v=fcIHBQ2Edck
205x(1+f)* - http://www.youtube.com/watch?v=XcyShg39jls

200x2 - http://www.youtube.com/watch?v=ptuZeXBjOGE
* got stuck under the bar. to respect one limits... how do you listen to your body... how do you listen to your ego... how can one push forward... and does one need to push always at the physical level... isn't just the fact of training under unfavorable conditions already a success?...

A2. DB bent pendley row 3-4/arm; rest 45sec btw arms x5; rest 90sec
20x5, 40x5, 50x5, 80x4, 100x4, 105x4, 110x4
110x4 - http://www.youtube.com/watch?v=-8QbUJ_qvig
+
For time:
75 T2B every time you come off complete 50 unbroken DU
(best time 5:49)
3:24 - http://www.youtube.com/watch?v=TfefA-mMs3I
49ub

PM
For time:
2k row - 7:43
AD 300cals - 24:42
(BWT scoring applies here for AD and row)
32:46

5th - energy levels were low... to give what the body has... respect the self... humbling experience...
AM
30mins AD Z1
258cal

PM
A. build to a tough squat snatch in 12mins
45x5, 75x4, 125x3, 145x2, 165x2
185x1 - http://www.youtube.com/watch?v=G-axAe_juek

205xf - http://www.youtube.com/watch?v=l4fHylmQhO8
210xf - http://www.youtube.com/watch?v=VeXv65yBd8Q
200xf - http://www.youtube.com/watch?v=OPB1jUjVnhA
195xf - http://www.youtube.com/watch?v=Am2xKMbVI5s

B. FS @30X1; build to a tough double in 10mins
*working on depth
225x2
235x2 - http://www.youtube.com/watch?v=L9IuK40zsbA
245x2 - http://www.youtube.com/watch?v=5zGojRtD2YE
265x2 - http://www.youtube.com/watch?v=U0Ji2lUxof8

285xf - http://www.youtube.com/watch?v=Zw9zPKfjneU

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 8mins
all sets @ 195 - ub
http://www.youtube.com/watch?v=uZIZYfGlwrM

+
40 FS for time form ground 225#
7:00
http://www.youtube.com/watch?v=_VQhIAJyZbQ

3rd
AM
EMOM for 14 min:
Odd- 10 KBS 88#
Even- ring dip x 10-12 kipping
all sets ub
12 kipping RD
http://www.youtube.com/watch?v=vJ6-A-x2G70

+
EMOM for 14 min:
Odd- 12 GHD situp
Even- 3-4 DB push press
all sets ub
4DB pp (70#, 60, 65…)
http://www.youtube.com/watch?v=sNejZzHg-8g

+
EMOM for 14 min:
Odd- 3 MU unbroken
Even- PS 155# x 1-2 not TnG
1st set missed one snatch
all other were succeeded.
http://www.youtube.com/watch?v=eoazhPIPR8k

PM
Row 500m 80%
rest 90sec
Row 500m 90%
rest 90sec
Row 500m 100%
(rest walk 20 min x 2)
1 - 1:49.2 - http://www.youtube.com/watch?v=70kbiRKVyHM
2 - 1:41.5
3 - 1:39.2

4 - 1:51.5
5 - 1:46.3
6 - 1:41.3
http://www.youtube.com/watch?v=igUu8P4cFmw

2nd
AM
A. Back squat build to a tough triple in 12mins - depth! - video only tough triple
45x10, 135x5, 225x4, 275x3, 285x3
295x3 - http://www.youtube.com/watch?v=X1U8IOEiI6o
305x(2+f) - http://www.youtube.com/watch?v=kLXRLJhNluk

B. emom x 3 squat snatch TnG 65% of 1rm - 14mins
all sets at 140 - ub
http://www.youtube.com/watch?v=xPVapnDc1R0

+
3 sets
PCx1/FSx10 185# build as you go
amrap CTB chin up -2-3
rest 5mins
1 - 25 - http://www.youtube.com/watch?v=VB60aPi8a0s
2 - 27 - http://www.youtube.com/watch?v=e1LJ5_WLcPc
3 - 27 - http://www.youtube.com/watch?v=90A5DOdDGdY

PM
12min amrap 90% effort
FW 100#/hand 50m
HS walk 20ft
10 burpee chin up
6r +50m+5ft
http://www.youtube.com/watch?v=NA30E2tXD3Y