Free...: December 2013

28th
AM
A. SC start at 185# add 10# every 90sec until max 15 unbroken DU buy in before every lift
completed 255# - http://www.youtube.com/watch?v=htaQRAMHk6U

B. death by SC thruster 135#
8 r + 8 - http://www.youtube.com/watch?v=ShWFwfjrx4c

+
10mins 80% effort
Row 200m
bear crawl 30m
20 unbroken DU
rest 5mins
5r +12m - http://www.youtube.com/watch?v=hkcAonaT6zg

+
10mins 80% effort
Row for cals
rest 4mins

2351m - http://www.youtube.com/watch?v=xcLTNSrtx78
+
10mins 80% effort
AD 20cals
10 wall balls 30# 10' target
10 PS 70# alt hands per rep
rest 4mins
2r+21 - http://www.youtube.com/watch?v=FVWUg6Ckg30

+
10mins 80% effort
Row for cals same as above
2390m - http://www.youtube.com/watch?v=eowxWK8lvH8

C. DB incline bench press @30X1; 5-6; rest 3mins x 3
50x6, 60x6, 70x6
+
10mins 90% effort
1 rope climbe 15'
3 PS 165#
5 burpee jump over box 24"
3r + 3 - http://www.youtube.com/watch?v=lZwVPiRyzH8
failed too many snatch. not able to correctly align the bar OH
3 PS failed on round 1
1 PS failed on round 1

PM
Row 30sec 90% aero
rest walk 30sec x 6
1 - 145m
2 - 141m
3 - 142m
4 - 144m
5 - 144m
6 - 142m
+
Row 40sec 95% effort
rest 2:40 x 6
1 - 208m
2 - 207m
3 - 206m
4 - 208m
5 - 208m
6 - 213m

26th
AM
45mins AD Z1 every 5mins get off sip some water
244cal

PM
A. heaving snatch balance build to a tough single in 10mins
45x5, 135x3, 185x2
215x1 - http://www.youtube.com/watch?v=oMVr73g4rtU
235x1 - http://www.youtube.com/watch?v=TFwxFr146G0
245x1 - http://www.youtube.com/watch?v=fl5Bbj5MpAQ
260x1 - http://www.youtube.com/watch?v=Eb_-sKrwL4Y

B. OHS @31X1; build to a tough triple in 10mins
235x3 - http://www.youtube.com/watch?v=3i3xPtPnsS8
255x3 - http://www.youtube.com/watch?v=f2QZAKPfJqA

265x(1+2f) - http://www.youtube.com/watch?v=hvw_A_IIob8
+
for time
100 DU
FW 100m 100#/hand
10 back squat 225#
5 pHSPU
FW 75m 100#/hand
8 back squat 235#
4 pHSPU
FW 50m 100#/hand
6 back squat 245#
3 pHSPU
FW 25m 100#/hand
4 back squat 255#
2 pHSPU
100 DU
6-10" deficit for pHSPU
12:44 - all sets ub
http://www.youtube.com/watch?v=_yZf0bfqX6E

24th
AM
A1. PS- 75-85% 1RM - 1. 1. 1. 1; rest 25 sec start moderate build per set
45x5, 85x4, 135x3
155x4 - http://www.youtube.com/watch?v=LdA7LC1iv5Y
160x4 - http://www.youtube.com/watch?v=0qZrnmyswiE
165x4 - http://www.youtube.com/watch?v=cJMqUKfKYiU
170x4 - http://www.youtube.com/watch?v=qBxE2q8P7To
175x4 - http://www.youtube.com/watch?v=zTY9-rVilPk
180x4 - http://www.youtube.com/watch?v=xmeTAL9tcl4
180x4 - http://www.youtube.com/watch?v=OKBgXItqY5Q
180x4 - http://www.youtube.com/watch?v=8M0ualkePtw

A2. back squat @20X1 55% + chains; 3; rest 2mins x 8
185#+ 4 chains (11#each)
B. CGBP 10 sets of 2 @20X1; rest 1min speed focus
135x3, 185x2, 185x2, 185x2, 190x2, 190x2, 190x2, 195x2, 195x2, 195x2, 195x2 - http://www.youtube.com/watch?v=Dn7VABBCAh8

C. 3 attempts at max ring dips rest 3mins btw attempts kipping allowed
44 - http://www.youtube.com/watch?v=3tlknlQ17-g
31 - http://www.youtube.com/watch?v=bQ4VKyUunZY
26 - http://www.youtube.com/watch?v=VptHOy2BgUc

PM
5sets 80-90% effort
AD 30cals
20 T2B
15 burpee jump touch 6" target above reach
12 thruster 105#
5 MU
rest 5mins
switch the order of the movements each set record times for all of them
1 - 6:40 - http://www.youtube.com/watch?v=brvOore29Ag
2 - 6:27 [MU/TH/BP/T2B/AD] - http://www.youtube.com/watch?v=5Y5mlg3KdbE
3 - 6:20 [TH/T2B/MU/AD/BP] - http://www.youtube.com/watch?v=8yfsz3fn2Gg
4 - 6:00 [T2B/AD/BP/MU/TH] - http://www.youtube.com/watch?v=7OoTXqvPUB4
5 - 5:30 [BP/T2B/AD/TH/MU] - http://www.youtube.com/watch?v=ayB9UtR8Les

23rd
AM
A. Back squat @30X1; 4, 4, 4; rest 3mins
45x5, 135x5, 225x4
275x4 - http://www.youtube.com/watch?v=2mDU5j6mMBE
285x4 - http://www.youtube.com/watch?v=mamTfKOjCBA
300x(2+f) - http://www.youtube.com/watch?v=D7wzASO5UtU

B. SC every 30sec 10mins 77% of 1rm
215x1x20 - http://www.youtube.com/watch?v=mxHVfefpwU8
no failed reps

C1. wtd chin up 2-3; rest 90sec mixed grip
70x3, 75x3, 80x3 - http://www.youtube.com/watch?v=3yFwyJsmf1M
C2. 25 unbroken wall balls 20# 10' target; rest 2mins x 3
all sets ub - http://www.youtube.com/watch?v=DzT-WKkrJyU

PM
5 rounds for time
7 wtd chins 35# attatched
5 wall walks
3 TGU/side 1.5pd
1 hang squat clean 225#
19:31 - http://www.youtube.com/watch?v=3vUvrv9aptQ
no failed reps - ub

21st
AM
A. build to a tough squat clean in 12mins
45x5, 135x4, 185x3, 215x2, 235x1
245xf - http://www.youtube.com/watch?v=pgcEQomw8Zw
245xf - http://www.youtube.com/watch?v=WioUOzZ81yQ
245x1 - http://www.youtube.com/watch?v=alaWQzA3V7M
255xf - http://www.youtube.com/watch?v=lOHEPexybAQ
255x1 - http://www.youtube.com/watch?v=SXRale0Kalc

B. emom - 5 thrusters 115# + 2-3 MU - 5mins
all sets ub - http://www.youtube.com/watch?v=2ur8FMhQ2-g

+
10 min @80-90%
AD 20cals
15 GHD situps
15 wall balls 30# 10' target
rest 4 min
2r + 13cal
*need to work on the WB
different trajectory/positioning for this weight
http://www.youtube.com/watch?v=guB0KrQ8g5U

10 min @80-90%
Row 200m
15 burpees
15 kbs 1.5pd
rest 4 min
6r + 200m+10 - http://www.youtube.com/watch?v=KA-ffiPQqTQ

10 min @80-90%
5 PC 225#
15 box jumps 24" sd
15 ring dips
3r +3 - http://www.youtube.com/watch?v=UQL3UKpcKig

240xf - http://www.youtube.com/watch?v=65KAqtN8FQU
C. DB bench press @30X1; 5-6; rest 3mins x 3
60x6, 65x6, 70x6 - http://www.youtube.com/watch?v=fUA2hoPohFQ

+
3 sets 80-90%
12 HSPU
12 T2B
3 rope climbs 15'
3 TGU tough/arm
rest walk 3mins
1 - 5:40 - http://www.youtube.com/watch?v=_AStETHLioo
2 - 4:47 - http://www.youtube.com/watch?v=mhH4sjmLsf0
3 - 4:07 - http://www.youtube.com/watch?v=4AQJpt3rLSM

PM
Row 40sec 95% effort
rest 3mins x 6
1 - 210m
2 - 213m
3 - 215m
4 - 215m
5 - 215m
6 - 217m

19th
AM
45mins AD Z1 every 5mins get off sip some water
327cal
did this part in the afternoon. today i had a lot of client in the pm so interchanged the training order

PM
A. heaving snatch balance build to a tough double in 10mins
45x5, 75x5, 125x3, 165x2, 195x1
215x1
225x1 - http://www.youtube.com/watch?v=cEZaqtTCnzw
235x1 - http://www.youtube.com/watch?v=unsaAVGAv28
245x1 - http://www.youtube.com/watch?v=JUK-Vcv5uqc
255x1 - http://www.youtube.com/watch?v=TCbnivn69u0

B. FS @30X1; build to a tough double in 10mins
255x2
275x2 - http://www.youtube.com/watch?v=-VlmJFGb6EU
295x2 - http://www.youtube.com/watch?v=fLJttg-usz0

C. EMOM - PC and jerk TnG x 5 grace style - 7mins
all sets ub - http://www.youtube.com/watch?v=bvRaim09nuA

+
for time 80-90% effort
Row 1k (3:59)
rest 3 min
5, 4, 3, 2, 1 for time
clean and jerk 185#
MU
box jump 36"
(7:27)
rest 3mins
Row 1k (3:43)
http://www.youtube.com/watch?v=yknBP6YmbFI

17th
AM
A1. PS- 75-90% 1RM - 1; rest 25 sec
45x5, 85x3, 135x3, 165x2
175x1 - http://www.youtube.com/watch?v=Cogvta2lwtw
185x1 - http://www.youtube.com/watch?v=rFZ5g7Ee2f0
185x1 - http://www.youtube.com/watch?v=aixbH-TvEWA
190x(f+1) - http://www.youtube.com/watch?v=FblAasLfnRE
190x1 - http://www.youtube.com/watch?v=jZM2yFAtBeg
190x1 - http://www.youtube.com/watch?v=QwU0HX0IkFw
190x1 - http://www.youtube.com/watch?v=AZj5kC5bCt0
190x1 - http://www.youtube.com/watch?v=ruhHVix--Xo

A2. back squat @20X1 55% + chains; 2; rest 2mins x 8
B. CGBP 8 sets of 3 @20X1; rest 1min
95x3, 135x3
185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 - http://www.youtube.com/watch?v=sp6GG0mGyHY
C. 3 mins max ring dips
78 - http://www.youtube.com/watch?v=5kz8tgIsLpw

PM
5sets 80-90% effort
Row 400m
20 CTB chin ups
20 KBS 1.5pd
20 push press 95#
80 DU
rest 5mins
switch the order of the movements each set record times for all of them
1 - 5:21 ub - http://www.youtube.com/watch?v=OEjTbkRpVSw
2 - 4:58 ub (DU/PP/KBs/C2B/Row) - http://www.youtube.com/watch?v=ZfGlIx_gTew
3 - 4:56 (PP/C2B/Row/DU/KBs) - http://www.youtube.com/watch?v=TtmpMxj1H90
4 - 5:20 (C2B/DU/PP/KBs?Row) - http://www.youtube.com/watch?v=MhjBYE76Zs4
5 - 4:57 (PP/Row/DU/KBs/C2B) - http://www.youtube.com/watch?v=uR-dN5N-lfY

Day 2
1.
"OPT 3"
In 30 min establish:
Front Squat 3RM
265x3, 285x3, 300x3, 305xf
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
275x2, 190x2, 200x2, 210xf, 210xf
CTB chin up max set x 1
(Scored as FS kg + Sn kg + CTB reps)
48
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.

Total: 275.3

Rest 15 min

2.
"285"
For time:
50 kbs - 2/1.5 pd
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95/65#
40 alternating DB Snatch - 70/45#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
(Scored as total time)

American Swings, Shoulder to overhead – bar starts on the ground, 10’ target for WBs.

Time: 20:53

Finish on 15th place - http://wodscores.com/Big_Dawg_Winter_Competition/index.php?category=Men

Big Dawgs Comp

Day 1
1. "Combined Jump"
For inches/reps: 10 min establish 3 max distance broad jumps
1. 87.75
2. 88.75
3. 90
4. 96
5. 91.5
6. 91.75

Rest 1 min
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets) Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands.
Tape measure visible during movements. DUs – as many sets as you choose in 10min time frame.
Best three attempts = score.
1. 235
2. 146
3. 129
4. 45
Total score - 789.25

Rest 15 min

2. "WM-biathlon"
For time:
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
(Scored as total time; dq in place if athlete does not compete reps unbroken; no pause on ground)
27:04

12th
AM
45mins AD Z1 every 5mins get off sip some water
352cal

PM
A. emom - PS x 1/SnBal x 1 - 8mins
45x5, 85x4, 135x2
165x2.170x2. 175x2. 180x1.185x1 - http://www.youtube.com/watch?v=FdgiYEcJs6U

B. FS @30X1; build to a tough double in 10mins
225x3
265x2 - http://www.youtube.com/watch?v=s7zIEztasqg
285x2 - http://www.youtube.com/watch?v=roClOdSgekc
295x(1+f) - http://www.youtube.com/watch?v=F6Hl7BNuItM
295x(1+f)* - http://www.youtube.com/watch?v=-Zc6gzWIQiE
*crahsed on the 2nd front squat
stretched my hand while crashing down.

C. EMOM - 80% of 1rm PC and jerk x 1-2 - 8-10mins
220x2.2.2.(1+f).1.2.2.2.2 - http://www.youtube.com/watch?v=m028_zqIGUU

+
emom - 12mins
odd - 6 BB on back reverse lunge 3/leg 135-155#
even - 2 rope climbs legless up use legs down
- http://www.youtube.com/watch?v=_Ij2WvnmBng

11th
Olitft With Pierre Roy,

working on utilizing the legs. power comes from the ground. transferred from legs to the bar. complete full extension and let the legs do their work before using upper body. in fact the upper body should NOT be utilized to accelerate the bar up. arms are like strings at the initiation of the movement and at the acceleration of the bar.

Muscle snatch
45x5
85x5 - http://www.youtube.com/watch?v=wyk5cv5pIO8
85x5 - http://www.youtube.com/watch?v=pskA2hoKOe4

OHS
85x5, 85x5, 85x5

Drop snatch
85x5 - http://www.youtube.com/watch?v=ID2KrSQZjVY

Squat snatch from point of attack
85x3 - http://www.youtube.com/watch?v=nZZxSSDcmVY
85x5 - http://www.youtube.com/watch?v=pqAqXzJbB4E
105x5 - http://www.youtube.com/watch?v=Q-XGMD_8tgI
125x4 - http://www.youtube.com/watch?v=sfvLCxvZ3KA
145x3 - http://www.youtube.com/watch?v=B1fpYJlGzaw
145x3 - http://www.youtube.com/watch?v=EoBkIpJPV1Y
145x3 - http://www.youtube.com/watch?v=-4ofeyPajbY

145x3 - http://www.youtube.com/watch?v=AYYuencwkXs
145x3 - http://www.youtube.com/watch?v=C28RBAA5COc
Squat snatch from ground
165xf - http://www.youtube.com/watch?v=D2ORnC5td8s
165x1 - http://www.youtube.com/watch?v=TI4JCmNM-2w
165x1 - http://www.youtube.com/watch?v=B7mqB2xx3Wc
175xf - http://www.youtube.com/watch?v=RYf6rSzWBmw
175x1 - http://www.youtube.com/watch?v=fD5BEsJMv8g

10th
AM
A1. PS Cluster - 65-75% 1RM - 2. 2; rest 15sec/rest 25 sec
45x5, 85x4, 135x4
160x4 - http://www.youtube.com/watch?v=bWY3e3HqETQ
160x4 - http://www.youtube.com/watch?v=IFchBppRF30
160x4 - http://www.youtube.com/watch?v=eBaY332ejdE
160x4 - http://www.youtube.com/watch?v=jU1W92jWY0g
160x4 - http://www.youtube.com/watch?v=kFlXIF7va-s
160x4 -

A2. back squat @20X1 55% + chains; 2-3; rest 2mins x 6
185+4chains
B. CGBP @20X1; 2-3; rest 90sec x 5 60-70%ish speed focus
135x3, 170x3, 170x3, 170x3, 170x3, 170x3 - http://www.youtube.com/watch?v=WmiuEARmZ88
C. ring dip amrap in 2mins
60 - http://www.youtube.com/watch?v=LBZ-SRN6tLs

PM
4sets 80-90% effort
AD 20cals
5 PS 155#
10 burpee over box 24"
15 T2B
15 cals rower
rest 4-5mins
switch the order of the movements each set record times for all of them

1 - 5:32 - http://www.youtube.com/watch?v=fFKYSh7U4Ig
2 - 4:53 (Row/T2B/BP/PD/AD) - http://www.youtube.com/watch?v=ybAyx2_IBxI
3 - 4:48 (BP/T2B/PS/Row/AD) - http://www.youtube.com/watch?v=omgGdw1WaYA
4 - 4:16 (T2B/PS/BP/AD/Row) - http://www.youtube.com/watch?v=dNXx_TvU480

9th
AM
A. Back squat @30X1; 5, 5, 5; rest 3mins
45x7, 135x5, 225x5
265x5 - http://www.youtube.com/watch?v=hKxYGOKOClE
275x5 - http://www.youtube.com/watch?v=qEwWR4sCsdA
285x5 - http://www.youtube.com/watch?v=LOEHD4V1Umg

B. SC every 30sec 10mins 75% of 1rm
135x4, 185x3
205x1x20 - http://www.youtube.com/watch?v=YCik80H8bYs

C1. wtd chin up 2-3; rest 90sec pronated
70x3, 75x3, 75x3, 77.5x3, 80x3
C2. 1-1/4 front squat 2-3; rest 90-120sec moderate weight perfect form good speed x 5
205x3 - http://www.youtube.com/watch?v=y7S0s8rJ6dA
215x3 - http://www.youtube.com/watch?v=UE8TpIVvoy8
215x3 - http://www.youtube.com/watch?v=DKCIPkMM478
215x3 - http://www.youtube.com/watch?v=6bFn2fQqWQg
215x3 - http://www.youtube.com/watch?v=ODIPiswvmHg

PM
10, 8, 6, 4, 2 for time
man maker 45#/hand
burpee CTB chin up
13:02 - http://www.youtube.com/watch?v=2PQObB4BxB8

7th
AM
A. build to a tough squat clean in 12mins
135x4, 175x3, 195x2, 225x1 - http://www.youtube.com/watch?v=u64MtLheQBI
235x1 - http://www.youtube.com/watch?v=IpyqxdR-EzM
250x1 - http://www.youtube.com/watch?v=ncBQaDQBrIo

260xf -
260xf -
260xf -

B. emom - 5 thrusters 115# + 2-3 MU - 5mins
all sets UB
+
10 min @80-90%
AD 20cals
10 situps
10 CTB chin ups
rest 4 min
4 rounds + 1 cal - http://www.youtube.com/watch?v=XSAfsY_nuhg

10 min @80-90%
Row 200m
10 PC 95#
30 DU
rest 4 min
got stuck with DU.
3rounds + 200m +10PC+24DU - http://www.youtube.com/watch?v=qYs29ze79Zk

10 min @80-90%
10 ring pushups
10 back ext
10 walking lunges
- http://www.youtube.com/watch?v=qX_QoHP9-Ro

6th
AM
A. 3 pos squat snatch high/mid/knee; 1. 1; rest 20sec/rest 3mins x 5
45x2, 85x2, 135x2
165x2 - http://www.youtube.com/watch?v=7A2wNlGqt6M
170x2 - http://www.youtube.com/watch?v=qRvtlDGgXXU
175x2 - http://www.youtube.com/watch?v=Czzl-LXC_uM
180x1.(2+f) - http://www.youtube.com/watch?v=v3crJG_Wo10
185x1.(2+f) - http://www.youtube.com/watch?v=5GU4Qxnt4zc

B. push press @12x1; 3, 3, 3; rest 3mins
135x3, 185x3 - http://www.youtube.com/watch?v=1QE5BU7ivgo
200x3 - http://www.youtube.com/watch?v=-HuxAvfdG7o
215x3 - http://www.youtube.com/watch?v=XgrhOfvKphE

C. DB bench press @30X1; 8-10; rest 3mins x 3
35x10, 50x10, 70x8 - http://www.youtube.com/watch?v=N3H73493Zrw

+
3 sets 80-90%
15 HSPU
50m reverse sled drag heavy
15 DL 225#
15 box jumps 30" sd
rest walk 4-5mins
1 - 6:12 - http://www.youtube.com/watch?v=gx1_sblNgd8
2 - 5:53 - http://www.youtube.com/watch?v=TxdEIydbFeQ
3 - 6:00 - http://www.youtube.com/watch?v=YqDLteDBBWc

PM
Run 200m 90% aero
rest walk 60sec x 12
44, 47, 46, 47, 46, 46, 45, 46, 46, 47, 45, 43

5th
AM
45mins AD Z1 every 5mins get off sip some water
323cal

PM
A. heaving snatch balance build to a tough single in 10mins
45x3, 95x5, 135x3, 165x2
185x1 - http://www.youtube.com/watch?v=mW2a_Pr1VsU
205x1 - http://www.youtube.com/watch?v=xW-h1rzspc8
215xf - http://www.youtube.com/watch?v=BFBgMNn0x74
215x1 - http://www.youtube.com/watch?v=w5bZR-Uw43s
225x1 - http://www.youtube.com/watch?v=e3YCIF9hpx8

B. FS @30X1; build to a tough triple in 10mins
225x2
255x3 - http://www.youtube.com/watch?v=8qkod45vfOk
275x3 - http://www.youtube.com/watch?v=wGhCFLuYdeY
285x3 - http://www.youtube.com/watch?v=A6nIA5z_9x4

C. EMOM - PC + Jerk start at 60% add 10# every min untile max
built up to 245x1, could not clean 255
- http://www.youtube.com/watch?v=PP9Ziyd0lv0

+
for time
HS walk 50m
25 wall balls 20# 10' target
20 man makers 45#
30 bb front rack walking lunges 155#
12:06 - http://www.youtube.com/watch?v=xp1Ie0Q6omw

4th
Olift with Pierre,

working on the jerk, positioning the bar over the head.
Push jerk
115x5 - http://www.youtube.com/watch?v=BIrlvuDUrn8
135x5 - http://www.youtube.com/watch?v=W2G_o0CEfEE
165x4 - http://www.youtube.com/watch?v=cywhafej6v4
195x(1+f+1) - http://www.youtube.com/watch?v=j5dIEii2_IM

Behind the neck jerk
45x5 - http://www.youtube.com/watch?v=YKdXPzeLBWE
front rack jerk
45x5 - http://www.youtube.com/watch?v=7lnr9UL7l7I

split clean & jerk (from point of attack)
45x4 - http://www.youtube.com/watch?v=3hE-dRTq_20
110x3 - http://www.youtube.com/watch?v=UoApKErYbms
110x3 - http://www.youtube.com/watch?v=bqZ2cvFNvsU
135x3 - http://www.youtube.com/watch?v=muk40VYqaIQ
165x3 - http://www.youtube.com/watch?v=2xWXDqJEIVc

Split clean and jerk from ground
195x2 - http://www.youtube.com/watch?v=vUHYldWu-gQ
195x2 - http://www.youtube.com/watch?v=zpSX580xEQY
195x2 - http://www.youtube.com/watch?v=2ND_tIJ7gC4
195x3 - http://www.youtube.com/watch?v=KwJn7YNSosE

3rd
AM
A1. PS Cluster - 75-85% 1RM - 1.1.1; rest 25 sec
5x5, 85x4, 165x(1+2f), 165x3
180x3 - http://www.youtube.com/watch?v=wwXsCC5hxKY
180x3 - http://www.youtube.com/watch?v=-1ti6y-o1Bc
180x3 - http://www.youtube.com/watch?v=m6iElfenyTk
180x3 - http://www.youtube.com/watch?v=JRHv5wXwrBo
180x3 - http://www.youtube.com/watch?v=guM3eAUYuv8
180x3 - http://www.youtube.com/watch?v=-lWYu1SazMo

A2. back squat @20X1 55% + chains; 2-3; rest 2mins x 5
185+4 chains x3x5
chains weight 11# each
B. CGBP 1 1/4 fast tempo x 5 reps; rest 2-3mins x 5
45x5, 135x4, 160x5, 160x5, 160x5, 160x5, 165x5 - http://www.youtube.com/watch?v=VMxhy6qEAj8
C. ring push up 15; rest 90sec x 3-4
15x4 -all set ub - http://www.youtube.com/watch?v=GJ61slrAQvs

PM
4sets 80-90% effort
Row 350m
15 burpees over back of erg
15 KBS 1.5pd
15 GHD situps
AD 30cals
rest 4-5mins
switch the order of the movements each set record times for all of them
1 - 5:50 - http://www.youtube.com/watch?v=wIqTw0m7Dq0
2 - 5:45 (AD/GHD/KBs/BP/Row) - http://www.youtube.com/watch?v=GFUaTGr636Q
3 - 5:50 (GHD/BP/KBs/Row/AD) - http://www.youtube.com/watch?v=8UmPz1c53U0
4 - 5:46 (BP/Kbs/GHD/AD/Row) - http://www.youtube.com/watch?v=JA9MMTyOoGw

2nd
AM
A. Back squat @30X1; 1, 1, 1, [1,] [1]; rest 3mins last two tough
45x5, 135x5, 225x3
275x1 - https://www.youtube.com/watch?v=gNv98jpQnAk
295x1 - https://www.youtube.com/watch?v=KSnWeW-b7cI
295x1 - https://www.youtube.com/watch?v=5AM79WOK170
295x1 - https://www.youtube.com/watch?v=taDG_0ie9gA
305x1 - https://www.youtube.com/watch?v=cx7FRdSvfTs
315x1 - https://www.youtube.com/watch?v=jVeNzdqoVPI

B. SC every 30sec 10mins 73% of 1rm
45x5, 135x5, 185x3
200x20 - https://www.youtube.com/watch?v=28fIInBdfM4

C1. wtd chin up 2-3; rest 90sec pronated
52x2, 62, 2, 67x2, 75x2, 80x2, 80x3

C2. 1-1/4 front squat 3-4; rest 90-120sec moderate weight perfect form good speed x 5
135x3
185x4 - https://www.youtube.com/watch?v=23_P5mIzvsQ
205x4 - https://www.youtube.com/watch?v=cjFhJsRdIZM
205x4 - https://www.youtube.com/watch?v=fLGt-9M63C4
205x4 - https://www.youtube.com/watch?v=IT_J77-DWF8
205x4 -

PM
5, 4, 3, 2, 1 for time
rope climb 15'
squat clean 225# - https://www.youtube.com/watch?v=HSnxxnVaIko
11:03
failed the 2nd clean of 5

30th
AM
A. build to a tough clean and jerk in 10mins
45x5, 135x4, 185x2, 225x1
235x1 - https://www.youtube.com/watch?v=EYLiby-mRy8
245x1 - https://www.youtube.com/watch?v=Ahz94OAhtKI
255x1 -
265xf - https://www.youtube.com/watch?v=Cr2bsHnDidc
B. 30 power clean and jerks for time 135#
2:30 - 14 ub - https://www.youtube.com/watch?v=7G_x4jpxl2s

+
10 min @80-90%
AD 20cals
10 back extensions
10 HR pushups
rest 4 min
4rounds + 18cal - https://www.youtube.com/watch?v=Y09TmQE0kgw

10 min @80-90%
Row 200m
10 walking lunges
7 burpees
rest 4 min
6 rounds - https://www.youtube.com/watch?v=rY5bwcJUIlg

10 min @80-90%
5 PS 95#
10 box jumps 24" sd
10 ring dips
8rounds + 4 - https://www.youtube.com/watch?v=cSAImj0pd90

C. build to a tough double push press not TnG
135x2, 185x2
215x2 - https://www.youtube.com/watch?v=drm9XHkzoms
225xf - https://www.youtube.com/watch?v=OsOKy704RQI

+
3 sets 80-90%
8 pHSPU
50m reverse sled drag heavy
5 unbroken MU
20 GHD situps
rest walk 4-5mins
1 - 5:26 - https://www.youtube.com/watch?v=Phi-x4M68d8
2 - 6:08 - https://www.youtube.com/watch?v=K-j3rmQXH5k
3 - 5:36 - https://www.youtube.com/watch?v=bCW5aK-Igac

PM
Run 400m 90% effort
rest walk 3mins x 6
1 - 1:45*
2 - 1:39
3 - 1:35
4 - 1:36
5 - 1:34
6 - 1:32
*running in snow. adapting to the terrain :)

28th
AM (Did this part of training in PM. felt energy levels were optimal for the PM cession in the AM)
45mins AD Z1 every 5mins get off 2 strict MU
8603m - no aidyne so subbed for row

PM
A. heaving snatch balance build to a tough double in 10mins
45x8, 95x4, 135x3
165x2 - https://www.youtube.com/watch?v=UKMiksZUWLk
185x2 - https://www.youtube.com/watch?v=cjCES0tq5Tw
205x(1+f) - https://www.youtube.com/watch?v=zb423nYPiJg
215xf - https://www.youtube.com/watch?v=Y-Dije2983E
215x2 - https://www.youtube.com/watch?v=-XgKcsiyK4Q

B. FS @30X1; build to a tough single in 10mins
225x3, 275x1 - https://www.youtube.com/watch?v=SnQzkfllgAM
295x1 - https://www.youtube.com/watch?v=zoDDOoIpeLM
305x1 - https://www.youtube.com/watch?v=DVRgM2WjLTw
315xf - https://www.youtube.com/watch?v=F4OQyPM1r-o
315xf - https://www.youtube.com/watch?v=BWyweGuXSvY

C. EMOM - PC + Jerk x 1-2 77-83% of 1rm - 8-10mins
45x4, 135x3, 185x3, 215x2
230x2.2.2.1.1.(f+1), 1.1.1.1 - https://www.youtube.com/watch?v=46fiqIb51rI

+
for time
3 rounds for time
Row 500m
15 man makers 45#
21:24 - https://www.youtube.com/watch?v=j55aTsvIJRk
having a better control of the man makers. need more of these!

27th
Olift with Pierre
squat clean.
working on keeping the bar close. shifting the weight back and finding the point of contact a lot higher.

Clean pull
115x6, 165x5
225x4 - https://www.youtube.com/watch?v=pE2nU0hvhnk
275x3 - https://www.youtube.com/watch?v=pE2nU0hvhnk
275x4 - https://www.youtube.com/watch?v=UG35jUgYY7Q
275x3 - https://www.youtube.com/watch?v=YNbMPg_zb18

Squat clean from point of attack
115x5 - https://www.youtube.com/watch?v=b7qsjWvhO6A
140x5 - https://www.youtube.com/watch?v=eaZdq7YvA8M
165x4 - https://www.youtube.com/watch?v=DPlOhKPma4o

Squat clean from floor
195x3 - https://www.youtube.com/watch?v=lRVzTUbKtUI
195x3 - https://www.youtube.com/watch?v=HbxtVFuPE6E
195x3 - https://www.youtube.com/watch?v=Y4MzHBEv85g
195x3 - https://www.youtube.com/watch?v=4L1PSSPlcRA
195x3 - https://www.youtube.com/watch?v=if7svX8wHpU

Clean pull to pt of attack
275x5 - https://www.youtube.com/watch?v=jgAt95POYmg
275x5 - https://www.youtube.com/watch?v=-izvT0qOCqw
275x5 - https://www.youtube.com/watch?v=kjf1UZLaje8

Attack Position
- shoulder on top of bar
- feeling of weight on heels
- contact very high on hips -

Attack
- shoulders stay over the bar
- find centre of foot
- push on floor on the attack point.

26th
AM
A1. PS Cluster - 75-85% 1RM - 1.1; rest 20 sec
45x5, 75x5, 135x3
165x2 - https://www.youtube.com/watch?v=NTBGFXxRqV0
175x2 - https://www.youtube.com/watch?v=z_CpvjhL0SQ
180x2 - https://www.youtube.com/watch?v=59CwYEm4Fgo
180x2 - https://www.youtube.com/watch?v=EvPlVfk8ZOI
180x2 - https://www.youtube.com/watch?v=DFAQ16994U8

A2. back squat @20X1 55% + chains; 2-3; rest 2mins x 5
185#+4 chains (each chain is 10#)x3x5
B. CGBP 1 1/4 fast tempo x 5 reps; rest 2-3mins x 5
95x4, 135x4
155x5, 160x5, 160x5, 160x5, 160x5 - https://www.youtube.com/watch?v=KjgtApsQgMA
B2. Clap Push ups 8 sets of 10 unbroken for time
3:54 - https://www.youtube.com/watch?v=tU3Ps_OBwvw

PM
4sets 80-90% effort
Row 400m
15 T2B
15 wall balls 20# 10' target
10 DB PS 5/arm 80#
30 unbroken DU
rest 4mins
switch the order of the movements each set record times for all of them
1 - 4:45 - https://www.youtube.com/watch?v=cIBU0VngmDg
2 - 4:25 (DU/PS/WB/T2B/Row) - https://www.youtube.com/watch?v=X5u1-KjWFGs
3 - 4:05 (Row/DU/T2B/SN/WB) - https://www.youtube.com/watch?v=u9x1hdBf1PI
4 - 3:59 (T2B/SN/DU/Row/WB) - https://www.youtube.com/watch?v=ndT_z-DEwHk

25th
AM
A. Back squat @30X1; 2, 2, 2, 2, 2; rest 3mins
45x10, 135x5, 225x3, 275x2
295x2 - https://www.youtube.com/watch?v=010F8GNiyic
295x2 - https://www.youtube.com/watch?v=hzTxEQHDnqE
295x2 - https://www.youtube.com/watch?v=IawJe-eQUN8
295x2 - https://www.youtube.com/watch?v=Q2Lw-Yxm-Bo
295x2 - https://www.youtube.com/watch?v=nBS_5_BxaeE

B. emom - TnG squat clean 65% of 1rm x 4-5 - 6-8mins
135x6, 165x3
180x6.5.5.4.4.4.4.4 - https://www.youtube.com/watch?v=BOVgBss2nPk

C. wtd chin up 2. 2. 2 cluster rest 20sec/rest 3mins x 3
53x2.2.2
63x2.2.2
68x2.2.2
D. front squat build to a tough double quickly
225x2
275x2 - https://www.youtube.com/watch?v=ohQ_UBwkRqs
300x(1+f) - https://www.youtube.com/watch?v=2226XRhDWws
300x(1+f) - https://www.youtube.com/watch?v=Mnxy659FpUA

PM
12min amrap
2 rope climbs 15'
3 wall walks
4 unbroken MU
6rounds + 4 - https://www.youtube.com/watch?v=xze2oa87wZU

23rd
AM
A. build to a tough clean and jerk in 10mins
135x4, 185x3, 215x2
235x1 - https://www.youtube.com/watch?v=iNTmzYCSe4o
245x1 - https://www.youtube.com/watch?v=rfqIYtLjPtI
255xf - https://www.youtube.com/watch?v=szHrcxw3m2s
255xf - https://www.youtube.com/watch?v=b6noazu11Js

B. emom - TnG clean and jerk x 4-5 135# - 6mins
135x5x6 - all sets ub - https://www.youtube.com/watch?v=cutMDFacjn8

+
no aidyne so did all sets on row
10 min @80-90%
AD 20cals
10 box jumps 24" sd
10 HR pushups
4r+20cal+1BJ - https://www.youtube.com/watch?v=DQROWtzQeCA

rest 4 min
10 min @80-90%
Row 200m
10 KBS 1.5pd
20 DU
rest 4 min
- https://www.youtube.com/watch?v=FaI1fX0yTXE

10 min @80-90%
AD 20cals
Row 12cals
177cal - https://www.youtube.com/watch?v=xL7zajtUTl0

22nd
AM
A. close grip bench press @30X2; 2-3; rest 3mins x 5
135x5, 165x4, 185x3
205x2 - https://www.youtube.com/watch?v=fMm7Ykv-gwc
205x2 - https://www.youtube.com/watch?v=5Rv_BWeilAE
205x3 - https://www.youtube.com/watch?v=gpFYdlC_lnc
205x(2+f) - https://www.youtube.com/watch?v=MDav6GsE61s
205x(2+f) - https://www.youtube.com/watch?v=IQ2BNDPd3wg

B. 3 pos squat snatch high/mid/knee; build complex in 10mins
45x3, 75x3, 135x3
145x3 - https://www.youtube.com/watch?v=Q5TvJl70h5Q
165x3 - https://www.youtube.com/watch?v=WYaHfgtVRNU
185x3 - https://www.youtube.com/watch?v=jBNINvL2ebE
200x(1+2f) - https://www.youtube.com/watch?v=7SQUvZJ9i-A
200x(1+2f) - https://www.youtube.com/watch?v=2ZH5Y0uIseI

C. press x 1/push press TnG x 2; build complex in 10mins
135x(1+2) - https://www.youtube.com/watch?v=ai1eeJTQ6mY
150x(1+2) - https://www.youtube.com/watch?v=C5t9LoEmRxc
165x(f+2) - https://www.youtube.com/watch?v=eCLR7Yxy70s
160x(f+2) - https://www.youtube.com/watch?v=AhN2UXJeDEA

+
3 sets 80-90%
HS walk 10m
prowler push 50m heavy
20 bb front rack reverse lunges 135#
Row 400m
rest walk 4-5mins
1 - 7:19 - https://www.youtube.com/watch?v=qG-Yh-MIeiQ
2 - 7:14 - https://www.youtube.com/watch?v=-m9OjoqtG_U
3 - 7:02
more reverse lunges. this was hard. all sets ub. posterior chain was fully active. was sore immediately after round 1.

PM
Run 200m 90% effort
rest walk 90sec x 10-12
legs were messed up. feeling super tight
1 - 48sec (clock wise)
2 - 51sec (counter clock wise)
3 - 47sec (clock wise)
4 - 48sec (counter clock wise)

5- 45sec (clock wise)
6 - 47sec (counter clock wise)

7 - 45sec (clock wise)
8 - 47sec (counter clock wise)

9 - 45sec (clock wise)
10 - 47sec (counter clock wise)

11 - 46sec (clock wise)
12 - 42sec (counter clock wise)