16th
AM
A. build to a tough squat snatch in 10mins
185x1 - https://www.youtube.com/watch?v=ynjM3HJXSS4
195x1 – https://www.youtube.com/watch?v=4HwbZWG5qeI
205x1 – https://www.youtube.com/watch?v=jTE9OROxSas
215xf – https://www.youtube.com/watch?v=ExVaecnHAoE
215xf – https://www.youtube.com/watch?v=gptL04AzQnw
215xf -

+
emom - 77% of A x 2 squat snatch - 10mins
@ 165x2x10 - https://www.youtube.com/watch?v=Qxsmmg8z2sw

+
10mins 85% effort
Row 200m
8 burpee over erg
8 kbs 1.5pd
rest 5mins
5 rounds + 49m
https://www.youtube.com/watch?v=9kkVV69Lk0k

10mins 85% effort
Run 200m
10 wall balls 40# 8'target
AD 20cals
10 situps
rest 5mins
3 rounds + 8 sit-up
https://www.youtube.com/watch?v=iTxhfOg80UM

10mins 85% effort
run 200m
10 T2B
10 box jumps 24" sd
6 rounds + 200m run
https://www.youtube.com/watch?v=lHv4KpPUEhM

15th
AM
A. close grip bench press @30X2; 4-5; rest 3mins x 4
45x5, 95x5, 135x5
155x5 - https://www.youtube.com/watch?v=nh05aDZ3Zrk
160x5 - https://www.youtube.com/watch?v=AnO-xKN9AZA
170x5 - https://www.youtube.com/watch?v=lyKQnkBQ2oE
180x5 - https://www.youtube.com/watch?v=YOQoMMjwj-I
185x5 - https://www.youtube.com/watch?v=zCj1Z2yYdYc

B. segment squat clean; pause at mid thigh 2sec then squat snatch 10sets of 1 rest as needed btw sets
45x5, 95x3, 145x3
185x1 - https://www.youtube.com/watch?v=z9FLRNsDQpE
190x1 -
190x1 - https://www.youtube.com/watch?v=2p30gxGVBNY
190x1 - https://www.youtube.com/watch?v=Ts_JhW5BZf4
190x1 - https://www.youtube.com/watch?v=Nwb6JJK0Gyk
195xf - https://www.youtube.com/watch?v=InWSQThjycY
195xf - https://www.youtube.com/watch?v=vMvmca8TlPQ
195x1 - https://www.youtube.com/watch?v=7GrqkJwECUk
195x1 - https://www.youtube.com/watch?v=3GVcNnD8Lg4
200x1 - https://www.youtube.com/watch?v=ZPukQz5cdOY
205xf - https://www.youtube.com/watch?v=qNI3FXbxkgE
205x1 - https://www.youtube.com/watch?v=D0E9N7-8y_Y
205x1 - https://www.youtube.com/watch?v=FiVv3QXG0ww

C. push press build to a max 5rm @12X1 10mins
135x5
165x5 - https://www.youtube.com/watch?v=2LiXyAk5CPQ
185x5 - https://www.youtube.com/watch?v=z-LpYDc18pA
215x(2+f) - https://www.youtube.com/watch?v=w_9rlM94XAg
200x5 - https://www.youtube.com/watch?v=xVJr3V4EwII

+
3 sets 80-90%
10 pHSPU
25 no push up burpee box jump over 24"
20 CTB chin ups
50 DU
rest walk 4-5mins
1 - 3:40 - https://www.youtube.com/watch?v=wOdtSBbthLs
2 - 3:39 - https://www.youtube.com/watch?v=TzZ_A7tLF5k
3 - 3:26 - https://www.youtube.com/watch?v=3iDsdb5nXgU

PM
Run 200m 90% effort
rest walk 90sec x 5
1 - 45sec
2 - 41sec
3 - 41sec
4 - 39sec
5 - 42sec
+
Run 400m 90% effort
rest walk 2mins x 3
1 - 1:25sec
2 - 1:24sec
3 - 1:23sec
+
Run 800m for time
2:50sec

14th
AM
40mins AD Z1 every 5mins get off HS walk 8m
airdune is broken subbed for row
7533m

PM
A. build to a tough single snatch balance in 10mins
45x5, 95x5, 135x3, 165x1
195x1 - https://www.youtube.com/watch?v=KVal_6aJtLs
215x1 - https://www.youtube.com/watch?v=ID-IIWrP9D0
225x1 - https://www.youtube.com/watch?v=dcPbckGThH0
235x1 - https://www.youtube.com/watch?v=51zfww8tuEQ

245x2f - https://www.youtube.com/watch?v=QG-srfV_mQ8

B. FS @30X1; build to a tough triple in 10mins
245x3 - https://www.youtube.com/watch?v=q4ld8tW7tuo
275x3 - https://www.youtube.com/watch?v=QGFyfqb-6Cw
285x3 - https://www.youtube.com/watch?v=nxPg4IySByU

C. EMOM - PC + Jerk x 1-2 75-80% of 1rm - 18mins
45x5, 135x3, 185x3
220x2x18 - ub :)
https://www.youtube.com/watch?v=4HsVQcIa3uI

+
for time
10 man makers 45#
5 MU
10 man makers 45#
4 MU
10 man makers 45#
3 MU
10 man makers 45#
2 MU
10 man makers 45#
1 MU
22:53 - https://www.youtube.com/watch?v=80wSHbPr1CQ
man makers are still a challenge… had to do the transition from picking up the weight and doing the thruster.

12th
AM
A1. PS Cluster - 70-80% 1RM - 1.1.1; rest 20 sec
165x3, 165x3, 165x3, 170x3, 170x3
A2. paused air squat 2sec in bottom explode 30" box jump sd; 5 reps; rest 20 sec
5.5.5.5.5
A3. CGBP 1 1/4 fast tempo x 5 reps; rest 20 sec
145x5, 155x5, 155x5, 155x5, 155x5
A4. Clap Push ups amrap (-2); rest 4 min x 5
15, 13, 13, 13, 13
1 – https://www.youtube.com/watch?v=FS4CyZTAkwU
2 – https://www.youtube.com/watch?v=60atIgXeAAU
3 – https://www.youtube.com/watch?v=U8--8cDT620
4 – https://www.youtube.com/watch?v=HulGWwSryaQ
5 – https://www.youtube.com/watch?v=ljGeBoV1uCk

PM
5 sets 80-90% effort
10 thrusters 115#
15 CTB chinups
30 DU unbroken
10 PS DB 60# right
10 PS DB 60# left
rest walk 5mins
change the order every set
keep track of rounds for every set
1 - 2:55 
2 - 2:45
3 - 2:29 - https://www.youtube.com/watch?v=N80xNgXGXq0
4 - 2:46 - https://www.youtube.com/watch?v=hQPnCnfUlKs
5 - 1:59 - https://www.youtube.com/watch?v=ljGeBoV1uCk

11th
AM
A. Back squat @30X1; 3, 2, 1, 3, 2, 1; 80ish% rest 3mins
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=jwQu_sIxfPg
285x2 - https://www.youtube.com/watch?v=BdrWXEg1Y4g
295x1 - https://www.youtube.com/watch?v=uDaoQPKaRgQ
280x3 - https://www.youtube.com/watch?v=IyB5E14tZ28
290x2 - https://www.youtube.com/watch?v=iwOIPkkBINw
300x1 - https://www.youtube.com/watch?v=XOvzUPmfiN0

B. squat clean build to a tough single in 10mins
45x5, 135x5, 185x3, 215x2
225x1 - https://www.youtube.com/watch?v=8VBB-vb4iBM
235x1 - https://www.youtube.com/watch?v=7KquPoIaVHQ
245xf - https://www.youtube.com/watch?v=qYS2QXCHz2k
255xf - https://www.youtube.com/watch?v=XJ9lwNbTVPE
255xf - https://www.youtube.com/watch?v=_z4H9v_3T0w
255xf - https://www.youtube.com/watch?v=KsXOb701EgA

C. wtd chin up 3-4; rest 3mins x 4
70#x3, 70#x3, 70#x3, 70#x3

D. 90sec reverse sled drag rest 2mins x 4
all sets @ 325# - 50m sled drag

PM
for time:
15 OHS - 135# - ub
30 T2B - ub
15 OHS - 155# - ub
30 T2B - 15.10.5
15 OHS - 175# 6.5.4
10:06 - https://www.youtube.com/watch?v=6-698FP-7HI

9th
AM
A. build to a tough PC in 8mins
45x5, 135x4, 185x3, 215x2
235x1 - https://www.youtube.com/watch?v=QZAU7XYk79g
245xf - https://www.youtube.com/watch?v=j3xold-6_y4
245xf - https://www.youtube.com/watch?v=fPJUnKcl3vU
245xf - https://www.youtube.com/watch?v=7i-d-P_QgxE

+
90% of A complete 8min amrap PC's
@ 215x21
no failed reps
https://www.youtube.com/watch?v=igHmU9h15mA

+
10mins 85% effort
AD 20cals
DB walking lunges 30#/hand 20steps
rest 5mins
https://www.youtube.com/watch?v=pdijA7mpYRw

+
10mins 85% effort
Run 200m
5 ball slams 40#
10 wall ball shots 20# 10' target
rest 5mins
https://www.youtube.com/watch?v=tBq6hg6Jeg8

+
10mins 85% effort
AD 20cals
10 single arm push press 40# right
20 DU
10 single arm push press 40# left
https://www.youtube.com/watch?v=XBzHeRcM3-w

Training done on Nov 8th
7th
AM
60mins AD Z1 every 5min sip a bit of water
skipped this part of the training so i could do PM part and Nov 8th training

PM
A. emom - snatch balance x 2 - 12mins
45x5, 95x5, 135x4, 165x2x12 - https://www.youtube.com/watch?v=S26PV-meuCI

B. FS @30X1; build to a tough single in 10mins
225x3, 255x2
275x1 - https://www.youtube.com/watch?v=UP5Ts3lE2ds
300x1 - https://www.youtube.com/watch?v=qYuyPVoVh6Y
305xf - https://www.youtube.com/watch?v=WCZPkSDFcLA
305x1 - https://www.youtube.com/watch?v=fRWShhHvESg

C. EMOM - PC + Jerk x 1-2 75-80% of 1rm - 16mins
2 PCJ @ 220x2x16
no missed reps :)
https://www.youtube.com/watch?v=tGvONgf-PMA


+
for time
60 man makers 45# every min on the min complete 15 unbroken DU
30:55 - https://www.youtube.com/watch?v=3rzSBt17mws
The hardest training i have done in a long time.
great mental test. lost control. lost temper.
need to do more of these.

did this training on Nov 8 in PM
8th
AM
A. close grip bench press; 3, 3, 2, 2, 1, 1, 1; rest 3mins
45x5, 135x3, 165x3
185x3 - https://www.youtube.com/watch?v=40Vs8fyESfc
195x3 - https://www.youtube.com/watch?v=y9KogigAUuU
215x2 - https://www.youtube.com/watch?v=LJXYASYtGbU
220x(1+f) - https://www.youtube.com/watch?v=TLFZtfyL2qQ
225x1 - https://www.youtube.com/watch?v=8NuPlqytok8
225x1 - https://www.youtube.com/watch?v=GTTBAOTr1SY
225x1 - https://www.youtube.com/watch?v=fkHcdi5elzU

B. HSC 1, 1, 1, 1, 1, 1; rest 3mins
135x3, 185x2
225x1 - https://www.youtube.com/watch?v=uIKCCs9FPvw
235xf - https://www.youtube.com/watch?v=GZIhzkgmPXk
245x1 - https://www.youtube.com/watch?v=4RsbzcLIF-4
255x1 - https://www.youtube.com/watch?v=t159CtW97Oc
265xf - https://www.youtube.com/watch?v=eXH25lZ0Ppg
265xf - https://www.youtube.com/watch?v=Mrp_fk2c73s

C. push press build to a max double @12X1 8mins
45x5, 95x3, 135x3, 165x2, 185x1
215x1 -
235x1(pr) - https://www.youtube.com/watch?v=JC4tC-uX88U

+
3 sets 80-90%
AD 50cals
25 box jumps 24" sd
25 situps
25 HSPU
rest walk 6mins
1 - 5:42 - https://www.youtube.com/watch?v=pxwnFd-Ex4s
2 - 5:45 - https://www.youtube.com/watch?v=fbn_HV7QSno
3 - 5:39 - https://www.youtube.com/watch?v=orspztEnej8


PM (did not this part of the training)
Run 800m 90% effort
rest walk 5mins x 4

Training done on Nov 7, 2013
5th
AM
A1. PS Cluster - 70-80% 1RM - 1.1.1.1; rest 20 sec
45x5, 75x5, 125x4
165x4, 165x4, 165x4, 165x4, 165x4

A2. Sn Grip Jumps - 5 reps explosive; rest 20 sec
165x5, 165x5, 165x5, 165x5, 165x5
A3. CGBP 1 1/4 fast tempo x 5 reps; rest 20 sec
45x5, 95x5, 135x4
155x5, 155x5, 155x5, 155x5, 155x5
A4. Clap Push ups amrap (-2); rest 4 min x 5
15, 13, 12, 11, 11
1 – https://www.youtube.com/watch?v=_hF-PO28aaE
2 – https://www.youtube.com/watch?v=OXVyiv0S1AM
3 – https://www.youtube.com/watch?v=IIag6PYKKTA
4 –
5 –

PM
5min sets 80-90% effort
12 push press 115#
Row 200m
20 CTB chin ups
40 DU
rest walk 5mins x 5
change the order every set
keep track of rounds for every set
1 - 1r+(28+200m) - https://www.youtube.com/watch?v=RBV98m0yLLM
2 - 1r+(72+2m) - https://www.youtube.com/watch?v=UUDmJb8Sp2E
3 - 1r+(32+62m) - https://www.youtube.com/watch?v=u3nzjVPlNM8
4 - 1r+(21+200m) - https://www.youtube.com/watch?v=_ytAEdDvqIA
5 - 1r+(40+200m) - https://www.youtube.com/watch?v=Ck_xNBFLt2U

5th
AM
A. Back squat @30X1; 2, 2, 2, 2, 2, 2; 80ish% rest 3mins
45x10, 135x5, 225x4
275x2 - https://www.youtube.com/watch?v=FYxC3taEOPs
285x2 - https://www.youtube.com/watch?v=2tEDYcGKj0s
290x2 - https://www.youtube.com/watch?v=WUyTI65MH7o
290x2 - https://www.youtube.com/watch?v=OrQwJry4PNk
290x2 - https://www.youtube.com/watch?v=YLgyMclYHyg
290x2 - https://www.youtube.com/watch?v=dB6vF0fZd_M

B. squat clean 80-90% of 1rm x 1-2 every 60sec for 10-15sets
250x1x15 - https://www.youtube.com/watch?v=Gbxjprvm9K4
missed 3 first reps; did 3 more reps at the end.

C. wtd chin up 5, 4, 3, 2, 1; rest 3mins x 4
53#x5, 58x4, 68x3, 85x2, 105xf - https://www.youtube.com/watch?v=a-fO85VmAPg

D. max reverse sled drag heavy in 4mins
325# - 90m sled drap

PM
for time
Row 2k
20 shoulder to over head 155#
20 MU
20 TGU 1.5pd al hands per rep
20 front squats 225# from ground - 9front squat unbroken
26:27
https://www.youtube.com/watch?v=GRjD_vjNJoo

4th - took the 4th off so i could rest a bit. decision did not pay off. one of my trainers got sick so i had to sub her hours.

3rd
off
overnight flight from LA to MTL. landed in Mtl at 8am.
lost LOTS of sleep

2nd
LA JKD seminar. no bars to train near the conference centre. did not completed par A. modified the 10min component.

10min
45 sec run on treadmill
10 DB bench press @50#
10 sit-up
+
10 min
10 burpee
5 single arm DB/arm
30 DU
+
10min
20 walking lunges
4 HSPU
15 back extension on floor

AM
A. build to a max squat snatch in 12mins


+
20 reps for time 77% of A squat snatch
+
10mins 85% effort
Row 150m
5 bench press 155#
10 abmat situps
rest 5mins
+

10mins 85% effort
Run 200m
5 single arm db PS 65# right and left
30 DU
rest 5mins
+
10mins 85% effort
AD .3miles
2 pHSPU
10 back extensions

Nov 1, 2013
was planning to do this training upon my landing to LA. However the airport was shut down due to a shooting in the airport. the plane was air bound for several hours.
PM
Run 400m 90% effort
rest walk 2-3mins x 5
same pace each run
+
Run 200m 90% effort same pace as 400m
rest walk 90sec x 6

Nov - 1st
AM
A. close grip bench press; 3, 3, 3, 3, 3, 3, 3, 3; rest 2-3mins
165x3 - https://www.youtube.com/watch?v=e3HXUe4iUDg
185x3 - https://www.youtube.com/watch?v=vPmu5JS7L70
190x3 - https://www.youtube.com/watch?v=H3bf5LdSahc
195x3 - https://www.youtube.com/watch?v=h7OdHx6C0FM
195x3 -
195x3 -
200x3 - https://www.youtube.com/watch?v=cejBfTtUDLE
200x3 - https://www.youtube.com/watch?v=aBol0ShJYPI

B. pendlay row 4 sets of 4 heavy @20X1; rest as needed
185x4 - https://www.youtube.com/watch?v=wWDRUj9jIzA
185x4 - https://www.youtube.com/watch?v=gvhcWnL6V2I
185x4 - https://www.youtube.com/watch?v=fCPnJe5DGy0
185x4 - https://www.youtube.com/watch?v=vn8q51uxLts

C. press build to a max
135x2
150x1 - https://www.youtube.com/watch?v=OvErlzw1-PE
160xf - https://www.youtube.com/watch?v=2puoIQohME8
160x1(pr) - https://www.youtube.com/watch?v=fHHwhOeKfhE

+
3 sets 80-90%
Row 500m
30 HR pushups
30 T2B
50 DU
rest walk 5mins
1 - 4:41 - https://www.youtube.com/watch?v=4Sg4OqiCah8
2 - 4:43 - https://www.youtube.com/watch?v=YKkP1Y7VSKk
3 - 4:33 - https://www.youtube.com/watch?v=-xD3bTGRzps

31st
AM
55mins AD Z1 every 5min complete 7 GHD situps and 7 back extension
did not this part of the training. preparing for LA Jeet Kune Do trip

PM
A. build to a tough single snatch balance in 10mins
45x5, 85x5, 135x4, 165x(2+f+1)
185x1 - https://www.youtube.com/watch?v=sbYZBvCioq8
200x1 - https://www.youtube.com/watch?v=H0BnVgZOcc8
210xf - https://www.youtube.com/watch?v=yV756y4Rxr0
215xf - https://www.youtube.com/watch?v=F7z-HTmmO3o
215xf - https://www.youtube.com/watch?v=d81H44oV8KM

B. FS @30X1; build to a tough double in 10mins
225x3
265x2 - https://www.youtube.com/watch?v=Cyx40x-BK4c
285x2 - https://www.youtube.com/watch?v=QsETxNk9fzE
295x(1+f) - https://www.youtube.com/watch?v=GXkkZbfdrFc

C. EMOM - PC + Jerk x 1-2 75-80% of 1rm - 15mins
220x2x15 - https://www.youtube.com/watch?v=zYE26m3FFkU

+
for time
100 db snatches 70# alt arms per rep
15:15
https://www.youtube.com/watch?v=44LsxKj0l5I

28th
AM
A. Back squat @30X1; 3, 3, 2, 2, 1, 1; 80-90ish% rest 3mins
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=4JG5WUkpRvA
280x3 - https://www.youtube.com/watch?v=aPLcpb93VKM
285x2 - https://www.youtube.com/watch?v=N4vhLx3_YRw
290x2 - https://www.youtube.com/watch?v=Kq8SgXEVXGI
300x1 - https://www.youtube.com/watch?v=Y5-ESEdoWZU
305x1 - https://www.youtube.com/watch?v=n30LhwBiIuc

B. squat clean 90% of 1rm x 1 every 60sec for 10-15sets
135x5, 195x3, 225x2, 250x(1+f+14) - https://www.youtube.com/watch?v=aPjQG3z5S8s

C1. wtd chin up 2-3; rest 2mins
70#x3, 75x3, 80x3
C2. 100m reverse sled drag heavy rest 2mins x 3
@ 325
1 - 4:45
2 - 4:57
3 - 4:43

PM
5, 4, 3, 2, 1 for time
wall walk
rope climb
FW 100# 50m
12:06 - https://www.youtube.com/watch?v=2CtP5JezGC8

rest 8mins

6min amrap
185# clean to over head
22reps

26th
AM
A. build to a max hang squat clean + SJ in 12mins
45x5, 135x5, 165x3, 185x2
205x1 - https://www.youtube.com/watch?v=Q3nQvXpdTO4
215x1 - https://www.youtube.com/watch?v=aSE5S7Xhsrk
235x1 - https://www.youtube.com/watch?v=aMSlqQQAf3o
255xf - https://www.youtube.com/watch?v=WAmR0lN9ABM
255x1 - https://www.youtube.com/watch?v=lqvON-xoYxE

+
for time
15 wall walks
10 vested MU 20#
7:47 no missed reps
https://www.youtube.com/watch?v=EaZLy1VixJw

+
10mins 85% effort
Row 150m
10 kbs 1.5pd
10 walking lunges
rest 5mins
https://www.youtube.com/watch?v=dPPxlBN41Pk
+
10mins 85% effort
Run 200m
5 PC and jerks 95#
5 PS 95#
rest 5mins
https://www.youtube.com/watch?v=2iLUirLW7c8

+
10mins 85% effort
AD 20cals
5 CTB chin ups
5m HS walk
https://www.youtube.com/watch?v=djDNMPA6mEM

25th
AM
A. close grip bench press; 3, 3, 2, 2, 1, 1, 1; rest 3mins
45x5, 135x5, 165x3
195x3 - https://www.youtube.com/watch?v=35QdwKro3vA
205x3 - https://www.youtube.com/watch?v=Qnrwxodek2Q
210x2 - https://www.youtube.com/watch?v=1eQHgdEe4-s
215x2 - https://www.youtube.com/watch?v=Q1IGk83gXQg
225x1 - https://www.youtube.com/watch?v=b6X4lg2Og6U
230x1 - https://www.youtube.com/watch?v=QUVhppLNpTs
235xf - https://www.youtube.com/watch?v=XPe0SrV-BfQ

B. HPC 2, 2, 2, 2, 2, 2;r est 2-3mins
45x5, 135x4, 165x3
185x2 - https://www.youtube.com/watch?v=dj70vALs35s
195x2 - https://www.youtube.com/watch?v=VPquUrp5WAo
195x2 - https://www.youtube.com/watch?v=-s1muML6esU
195x2 - https://www.youtube.com/watch?v=KjYk807UBuQ
200x2 - https://www.youtube.com/watch?v=s8d-NKcxbHs
200x(1+f) - https://www.youtube.com/watch?v=oAEuc0SbShI

C. push press build to a max in 6mins
45x5, 135x5, 165x3, 185x1
215xf - https://www.youtube.com/watch?v=bwigxUF0wcs
215x1 - https://www.youtube.com/watch?v=bCOnXTDLlcs
225xf - https://www.youtube.com/watch?v=sdlgTnLsut0
225x1 - https://www.youtube.com/watch?v=93gOlOFE3e8
235xf - https://www.youtube.com/watch?v=OY9bRDeMlYw

+
3 sets 80-90%
AD 50cals
20 single arm overhead walking lunges 40# right arm
30 situps
20 single arm overhead walking lunges 40# left arm
rest 4mins
1 - 6:42 - https://www.youtube.com/watch?v=3q8yR3-E23U
2 - 6:22 - https://www.youtube.com/watch?v=MVIi6Fp0udY
3 - 6:17 - https://www.youtube.com/watch?v=PKf0mWbIIzA

PM
Run 400m 90% effort
rest walk 2-3mins x 6
same pace each run
1 - 1:33
2 - 1:32
3 - 1:28
4 - 1:28
5 - 1:28
6 - 1:28
+
Run 200m 90% effort same split time as 400's
rest 90sec x 4
1 - 45sec
2 - 45sec
3 - 44sec
4 - 44sec

24th
AM
50mins AD Z1 every 5min complete 3 pistols per leg + 2 36" box jumps
379cal

PM
A. emom - snatch balance x 2 - 15mins perfect form
45x5, 95x5, 135x3, 135x2, 145x2x15

B. FS @30X1; build to a tough triple in 10mins
225x3, 255x3, 275x3, 285x3
C. emom - PC + jerk x 3 70-80% of 1rm - 8mins
200x3x8
+
for time
20 burpees - 50sec
rest 90sec
+
30 KBS 88#
30 BB front rack step ups 155# 20" box
30 HSPU
10:49
rest 90sec
+
20 burpees - 41sec

BB front rack step-up was the hardest part EVER. The box felt too high to step up. was doing step ups on sets of 4.
https://www.youtube.com/watch?v=9D43qQOf1bI

23rd
Olift with Pierre
Split Jerk Work. Drop under the bar and allow the bar to sit OH.

Push Jerk
45x5
Split Jerk
45x5

Split Clean & Split Jerk
45x5, 110x5, 110x5, 145x5, 165x5, 190x3, 190x3, 190x3, 190x3
*eyes looking down for clean&jerk. when looking up it keeps torso higher

22nd
AM
A1. PS Cluster - 70-80% 1RM - 1.1.1; rest 20 sec
165x3, 165x3, 165x3, 165x3, 165x3
A2. Sn Grip Jumps - 5 reps explosive; rest 20 sec
165x3, 165x3, 165x3, 165x3, 165x3
A3. CGBP 1 1/4 fast tempo x 5 reps; rest 20 sec
145x5, 145x5, 145x5, 145x5, 145x5
A4. Clap Push ups amrap (-2); rest 4 min x 5
16, 15, 12, 10, 9

PM
5 sets 80-90% of 1rm
50 DU
20 T2B
20 box jumps 30" sd
20 wall balls 20# 10' target
Row 200m
change the order every set
keep track of time for every set
1 - 4:31
2 - 4:17 (Row/WB/BJ/T2B/DU)
3 - 3:59 (T2B/WB/Row/DU/BJ)
4 - 4:05 (WB/Row/DU/BJ/T2B)
5 - 3:41 (DU/T2B/BJ/Row/WB)

21st
AM
A. Back squat @30X1; 2-3; 80ish% rest 3mins x 5
45x10, 135x5, 225x3
275x3 – https://www.youtube.com/watch?v=FZSUJsYrm0g
275x3 - https://www.youtube.com/watch?v=tW-3M5_IzyI
280x3 - https://www.youtube.com/watch?v=puCUFAfMEwk
280x3 - https://www.youtube.com/watch?v=yYpbezkUgaY
280x3 - https://www.youtube.com/watch?v=awrAqAJI6m4

B. squat clean 80% of 1rm x 2 every 60sec for 10-15sets
135x5, 185x3, 220x2x15 - https://www.youtube.com/watch?v=VkI_JhTVZPE

C. wtd chin up 2-3; rest 3mins x 5
70#x3, 75x3, 80x3, 80x3, 82.5x(2+f) - https://www.youtube.com/watch?v=cAgSjVuwVj0

D. 90m reverse sled drag heavy rest 2-3mins x 3
@325#
1 - 5:27
2 - 5:48
3 - 6:10

PM
15 pHSPU to one abmat
2:31 - https://www.youtube.com/watch?v=gbAjKhjKWsU


rest 4mins


for time
8, 7, 6, 5, 4, 3, 2, 1
MU
DL 275#
7:01
https://www.youtube.com/watch?v=95iUqBQSokA

19th
AM
A. hang snatch pull x 1/hang squat snatch x 1 build this coplex in 12mins
45x5, 75x3, 125x3
145x1 - https://www.youtube.com/watch?v=PEDVCl5gBZc
155x1 - https://www.youtube.com/watch?v=UB33_oMwumE
165xf - https://www.youtube.com/watch?v=eOJshA8T8YM
170x1 - https://www.youtube.com/watch?v=gL4NYh7sa4c
175x1 - https://www.youtube.com/watch?v=2pCQGf2BS44
185xf - https://www.youtube.com/watch?v=qfSh03slx1E

+
20 squat cleans for time 225#
7:14 - missed 8th rep

+
10mins 85% effort
Row 150m
5 HSPU
5 CTB chin ups
rest 5mins
camera problems.
about 7 rounds
+
10mins 85% effort
Run 200m
10 DB push press 35#
30 DU
rest 5mins
https://www.youtube.com/watch?v=WicaoG2YTAY
+
10mins 85% effort
AD 20cals
7 KBS 2pd
7 goblet squats 2pd
https://www.youtube.com/watch?v=16HZoKATH6o

18th
AM
A. close grip bench press; 3, 3, 3, 3, 3, 3; rest 3mins
45x5, 95x5, 135x4, 165x3
185x3 -
195x3 - https://www.youtube.com/watch?v=DbeZ-x_FU0I
205x3 -
205x3 - https://www.youtube.com/watch?v=xj_qDK_giAE
210x3 - https://www.youtube.com/watch?v=FU8rlL9l6t4
210x(2+f) - https://www.youtube.com/watch?v=6X1OCqD9Obg

B. pendlay row 4 sets of 4 heavy @20X1; rest as needed
134x4, 165x4
185x4 - https://www.youtube.com/watch?v=KRXlXNpu5nk
185x4 - https://www.youtube.com/watch?v=aGO2ssgqzTU
185x4 - https://www.youtube.com/watch?v=6Y2cSvzU6Mo
185x4 - https://www.youtube.com/watch?v=gN-cj4fmsx4

C. press build to a max
45x5, 95x5, 135x2
145x1 - https://www.youtube.com/watch?v=BDkoFRxhgIg
155x1 - https://www.youtube.com/watch?v=kwgYohjPIZg
160xf - https://www.youtube.com/watch?v=Sclelo0S4hU
160xf - https://www.youtube.com/watch?v=-buh0dAq5yc

+
3 sets 80-90%
Row 500m
25 HR pushups
25 wall balls 20# 10' target
25 T2B
rest walk 5mins
1 - 4:34 - https://www.youtube.com/watch?v=aS5bySXMRZI
2 - 4:24 - https://www.youtube.com/watch?v=trPAhmXRRtI
3 - 4:52 - https://www.youtube.com/watch?v=jAAmRi5O5Mg

PM
Run 400m 90% effort
rest walk 2-3mins x 7
same pace each run
1 - 1:31
2 - 1:25
3 - 1:26
4 - 1:22
5 - 1:22
6 - 1:21
7 - 1:18

17th
AM
45mins AD Z1 every 5min complete do 1 strict MU
5m HS walk
Aidyne is finally repaired :)
286cals

PM
A. build to a tough single snatch balance in 10mins
45x5, 135x3, 165x1
185x1 - https://www.youtube.com/watch?v=xA2D-Xfd1us
205x1 - https://www.youtube.com/watch?v=ABVrvrNUO7Q
215xf - https://www.youtube.com/watch?v=DUCZI8_GKyE
215xf - https://www.youtube.com/watch?v=QVlA7y2QiH0
215x1 - https://www.youtube.com/watch?v=RdA5WwDkCPA

B. FS @30X1; build to a tough double in 10mins
225x2
255x2 - https://www.youtube.com/watch?v=KYbSIM4n5Qs
275x2 - https://www.youtube.com/watch?v=9EqnjQ8DomE
285x2 - https://www.youtube.com/watch?v=3Prl9_PJznA

C. EMOM - PC + Jerk x 1-2 75-80% of 1rm - 14mins
135x4, 185x3
220x14 - https://www.youtube.com/watch?v=YXVZue7K3WQ
failed second clean of 1st minute so decided to continue with only one c&j per minute

+
for time
25 ball slams 40#
25 push press 155#
25 KBS 88#
5:47 - https://www.youtube.com/watch?v=1ZiiMnsp82o
PP were definitely where i hit the wall. Kbs was hard.

Oct 15
AM
A. PS Cluster - 1.1.1 x 6 sets; 15 sec b/t reps; 2-3 min b/t reps - 75-90% 1RM
45x5, 75x5, 125x3, 145x3, 165x3
170x3 - https://www.youtube.com/watch?v=fceB_9JBD9o
175x3 - https://www.youtube.com/watch?v=wGLbfBp7tOU
175x(2+f) - https://www.youtube.com/watch?v=nYXuILPkwCY
175x3 - https://www.youtube.com/watch?v=8yrAKNHjk8A
165x3 -  https://www.youtube.com/watch?v=9gf2joF_E0Q


B1. Snatch Grip Jumping Squats; 5 x 5 explosive, NOT TnG, reset 1 sec on ground; rest 90 sec b/t sets - jump off ground through heels at top - 40-50% 1RM
105x5, 105x5, 105x5, 105x5
105x5 - https://www.youtube.com/watch?v=D1Rv2an0R8c
B2. 1 and 1/4 CGBP @ fast tempo; 5 sets of 4-5; rest 90 sec
105x5
145x5 - https://www.youtube.com/watch?v=uaCveU9R7EY
145x5 - https://www.youtube.com/watch?v=AKq7ODkl9JA
145x5 - https://www.youtube.com/watch?v=t2vhqPZ6up8
145x5 - https://www.youtube.com/watch?v=9bR2qkuMpXM
145x5 - https://www.youtube.com/watch?v=OlKBQpFerC0

145x5 -
C. Clap Push Ups - 10 unbroken fast sets, as many sets unbroken in 3 min
https://www.youtube.com/watch?v=GIfJmHyq4YE

D. reverse hyper - 4 x 15 @ 10X0; rest 1min light and fast
all sets ub - https://www.youtube.com/watch?v=K3imLDxqgiE


PM
5min amrap 80-90% effort
10 wall balls 20# 10' target
10 kbs 1.5pd
10 burpee box jumps 24" sd
20 DU
rest walk 5mins x 5
change the order every set
keep track of rounds for every set

1 - 2+16 - https://www.youtube.com/watch?v=iN-UQ4jFisk
2 - (DU/BP/KBs/WB) 2+30 - https://www.youtube.com/watch?v=W_lP-q_TXWI
3 - (KBs/BP/DU/WB) 2+17 - https://www.youtube.com/watch?v=91AhSspYYI8
4 - (BP/DU/WB/KBs) 2+32 - https://www.youtube.com/watch?v=yQ0R2CurcHA
5 - (DU/KBs/BP/WB) 2+37 - https://www.youtube.com/watch?v=M8POh7hPtI0