Free...: October 2013

14th
AM
A. Back squat @30X1; 3, 3, 3, 3; 80ish% rest 3mins
135x5, 225x3
275x3 - http://www.youtube.com/watch?v=OHczs3RDGZg
275x3 - http://www.youtube.com/watch?v=Mgqd7v4WCZc
275x3 - http://www.youtube.com/watch?v=NOY_haWXx9Y
275x3 - http://www.youtube.com/watch?v=jj4mhgPAoTY

B. squat clean 90% of 1rm x 1 every 60sec for 10-15sets
135x5, 185x3, 215x2, 225x2, 235x1
all sets at 250 - no failed reps :)
http://www.youtube.com/watch?v=nRvrTgH1qp8

C. wtd chin up 2-3; rest 3mins x 4
55#x3
70#x3 - http://www.youtube.com/watch?v=i8SEV4iBi8U
75#x3 - http://www.youtube.com/watch?v=FqsqyZp9Wr0
80#x(2+f) - http://www.youtube.com/watch?v=Km46yLvnAfk
80#x3 - http://www.youtube.com/watch?v=dcshhFRH2mI

D. 80m reverse sled drag heavy rest 2-3mins x 3
4:29 @ 305# - http://www.youtube.com/watch?v=fJu-7jYg1_g

PM
10 rope climbs for time - 15'
no 15' rope climb; (12' ceiling so did 13 rope climbs)
2:53 - http://www.youtube.com/watch?v=l8Kgz3VVVFE

rest 4mins

for time
5 PC 225#
10 burpees
4 PC 225# - (1+f+3)
8 burpees
3 PC 225#
6 burpees
2 PC 225#
4 burpees
1 PC 225#
2 burpees
(video - of course!)
6:20 - http://www.youtube.com/watch?v=lqqbgazO_Pg

12th
AM
A. build to a max snatch
45x5, 85x4, 135x3, 165x3
185x1 - http://www.youtube.com/watch?v=7aVWb55uKMk

195xf - http://www.youtube.com/watch?v=EF5pDZ_0HXg
195xf - http://www.youtube.com/watch?v=a27atz4f8ME
195xf - http://www.youtube.com/watch?v=Qkb2TlmBmlE

B. build to a tough squat clean
45x5, 135x5, 185x3, 215x(2f+1)
225x1 - http://www.youtube.com/watch?v=kLH62Y-Jbqk
235x1 - http://www.youtube.com/watch?v=hdb77XH8qVA
245xf - http://www.youtube.com/watch?v=KyUwU6aLN-o

C. 30 TGU for time 1.5 pd - alt arms per rep
9:14 - http://www.youtube.com/watch?v=Nq2bSE6SP-4

PM
for time
50 ball slams 40# ball
40 situps
30 pushups
20 box jumps 24" sd
10 bar MU
5:38 - http://www.youtube.com/watch?v=yabeZYh3_cw

11th
AM
A1. close grip bench press@21X1; 5, 5, 5, 5; rest 90sec
45x5, 95x5, 135x5
165x5 -
175x5 - http://www.youtube.com/watch?v=PSl5JhO6zNk
180x5 - http://www.youtube.com/watch?v=eHwMFopx0nE
185x5 - http://www.youtube.com/watch?v=F03sl1zcyKA

A2. pendlay row 4-7; rest 2mins
95x7, 135x7, 185x7, 165x7, 175x7, 185x7
+
3 sets - varied movement order per set:
Row 200m
20 HR pushups
20 CTB chin ups
20 wall balls 20# 10' target
rest 3mins

Set 1 - 2:41
http://www.youtube.com/watch?v=q3QXuNXn5Wk

Set 2 - 2:46
HRPU
C2BPU
Row
WB
http://www.youtube.com/watch?v=iAzvZLWurns

Set 3 - 2:48
C2BPU
Row
HRPU
WB
http://www.youtube.com/watch?v=nTIaSw7afqo

PM
5min Z1 run
+
Run 30sec 90% effort
rest walk 30sec x 20
rest 2mins after the 10th run
+
5mins Z1 run
Fun stuff :)

9th
Find 1 rep max PC
45x5, 95x5, 145x3, 185x3
215x2 - http://www.youtube.com/watch?v=mCKw9c1OlZ0
225x1 - http://www.youtube.com/watch?v=JCHlfjtcLQs
235x1 - http://www.youtube.com/watch?v=3dztF8RZeDM
245x1 - http://www.youtube.com/watch?v=2pG-ldKmZM8
255xf - http://www.youtube.com/watch?v=dGfkA-uCN3o
255x1 - http://www.youtube.com/watch?v=5Xb-ZdYGFmk

B. AMRAP @ 90% Clean in 8 min
@ 230#
20 reps, failed last attempt
http://www.youtube.com/watch?v=xr_vQwvWy3s

PM
Lactic Balance Point Test on AD
resting lactate 4.7

then started at 150 and increased up to 275 (25watts increments)
275watts - 10.2
140w - 9.4
165w - 4.8
190w - Lo
215w - 6.6
- http://www.youtube.com/watch?v=kQ9oyVSSZUk

8th
AM
A. Snatch - build to 80% of max - perfect form in 10 min - ALL on same timer
45x5, 65x5, 95x3, 115x1, 135x1, 155x1
165x1 - http://www.youtube.com/watch?v=Z8QwzHPrslA
170x1 - http://www.youtube.com/watch?v=t4Nty8ykYpo
170x1 - http://www.youtube.com/watch?v=S6Xl4vd8rEk
rest exactly 2 min

B. AMRAP DU's in 3 min - ALL on same timer
301 DU - http://www.youtube.com/watch?v=cEac47QtJDk
rest exactly 2 min

C. amrap in 3 min - ALL on same timer:
CJ - 95/65# x 25
amrap burpee left in 3 min
28 burpees
- http://www.youtube.com/watch?v=CPqYU5vXpPg
rest exactly 8 min

D. AD max distance in 1 min - 1 bike - 30 sec rest b/t athletes - winner of AMRAP DU's goes last, then 2nd last is 2nd place...etc...
0.45 miles

PM
10 rounds
3 unbroken MU
6 HSPU
8:04 - http://www.youtube.com/watch?v=Cf1oDolE0z4

+
5 sets - varied movement order per set:
15 T2Ring
15 Power snatch @ 75#
250m row
150ft Versa Climb

Set 1 - 3:30 - http://www.youtube.com/watch?v=4ijlxtB29ZI

Set 2 - 3:45
VC
Row
T2R
PS

Set 3 - 3:28
Row
PS
T2R
VC

Set 4 - 3:48
T2R
VC
Row
PS

Set 5 - 3:34
PS
VC
Row
T2R

7th
mixed map sets
400m row
20 wall ball
80 DU (20x4)
20 Push press@ 75#
20 KBS @ 24kg
Set 1 - M 5:00 / I 6:19 - http://www.youtube.com/watch?v=1_3NcNWa7P8

Set 2
DU, KBs, PP, Row, WB - M 5:00 / I 5:40
http://www.youtube.com/watch?v=YwH5YE_Y-EQ

Set 3
KBs, Row, PP, DU, WB - M 4:54 / I 5:50
http://www.youtube.com/watch?v=9oIBel_ViTQ

Set 4
PP, KBs, WB, DU, Row - M 5:03 / I 5:34
http://www.youtube.com/watch?v=P1N6qA1ZpmE

Set 5
PP, Row, DU, KBs, WB - M 4:57 / I 6:00
http://www.youtube.com/watch?v=pIaFnMLozLM

Pre Lac: M 2.3 / I 2.2

6th
Optathlon
Event 1: Clean and Overhead in 10 min
245x1, 260x1, 275x1(pr), 280xf, 280xf
http://www.youtube.com/watch?v=yibX5qcTvyA

Event 2: Standing Triple Jump
22ft 3.5in

Event 3: Row Repeats (500 m row, rest 90 sec, 500 m row)
1:36.1; 1:40.3

Event 4: Unknown Circuit for those at the event
Amrap in 3min
1 CJ, 3BP; 2 CJ, 3BP; 3CJ, 3BP; 4 CJ, 3BP...
34 reps @ 165#
http://www.youtube.com/watch?v=002XSFekQ8o

Event 5: Reverse Shot Put Toss - 16# men, 8# women
27ft 3.5in

Event 6: 3000 m run
11:56

4th
PM
A. build to a tough triple close grip bench press in 10mins
45x5, 135x5, 165x3
195x3 - http://www.youtube.com/watch?v=vPlUYxahPOU
205x3 - http://www.youtube.com/watch?v=f2JKqn91DTE
215x(2+f) - http://www.youtube.com/watch?v=Of9pYshs6MI
210x(2+f) - http://www.youtube.com/watch?v=3U25btrUUWg

+
AD 30sec 90% effort
rest walk 30sec x 8
+
Run 200m 90% 3000m aero pace
rest 90sec x 8

+
30 MU for time
2:25 - pr (23 ub)
http://www.youtube.com/watch?v=0gk_ovCx520

1st
AM
EMOM for 10 min:
Odd- HS walk 10m
Even- KBS 88# x 8-12
all sets ub
12kbs
http://www.youtube.com/watch?v=awWDw8xZqCg

+
EMOM for 10 min:
Odd- close grip bench press 70% of 1rm x 3-4
Even- 10 goblet squats 2pd
@170
all sets ub
http://www.youtube.com/watch?v=7UYxizzuYXA

+
EMOM for 10 min:
Odd- AD 10sec 97% effort
Even- 10 burpees
no AD subbed for row
57m/55m/57m/55m/56m
http://www.youtube.com/watch?v=OBZGVtiYnxw

PM
Row 500m for time
1:31.1 (pr) - http://www.youtube.com/watch?v=jWGs3dxUtMM

30th
AM
A. Back squat @30X1; 2. 2; rest 10sec/rest 3mins x 5
45x5, 135x6, 225x4
275x2.2 - http://www.youtube.com/watch?v=UNwkHnpoWyU
280x2.2 - http://www.youtube.com/watch?v=EBNPbphcHEc
285x2.2 - http://www.youtube.com/watch?v=hs24cofJ0dE
290x2.2 - http://www.youtube.com/watch?v=18Fkcvbehk4
290x2.2 - http://www.youtube.com/watch?v=jpsIsVJ8o8s

B. emom - PC TnG x 4 heavy - 6mins
75x3, 135x5, 165x4, 195x3
215x(3+f) - http://www.youtube.com/watch?v=iZGD9Ccs-ps
215x(2+2f)
205x4
205x(3+f)
205x(2+f)
205x4
+
2 sets
2mins squat clean thrusters 135# in singles
2mins max CTB chin ups only in unbroken sets of 5
rest 3mins
1- 16/8r+4 - http://www.youtube.com/watch?v=qDhisnBEW8A
2 - 15/8r+1 - http://www.youtube.com/watch?v=TFZt4QRUnBE

PM
3 rounds for time
Run 400m
7 PC 225#
15 burpees
3 rope climbs
17:32 - http://www.youtube.com/watch?v=dYpaetAlswE