Free...: January 2014

25th
AM
5min cap
15 PC 135# (UB)
15 PC 185#
15 PC 235# - 3 power clean (failed 2 reps)
15 PC 285#
http://www.youtube.com/watch?v=7T7lvhhIuW0

PM
5mins 80% effort
FW 30m 100#/hand
15 HR pushups
rest 5mins
4r+6HRPU - http://www.youtube.com/watch?v=yZcQIq3fMbc

7mins 90% effort
AD 20cals
20 wall balls 20# 10' target
rest 8mins
3r - http://www.youtube.com/watch?v=kZoZZqDDlts

8mins 97% effort
15 box jumps 24" sd
12 push press 115#
9 T2B
5r + 12 - http://www.youtube.com/watch?v=Kqlo-awzOGw

24th
AM
A. SJ from blocks 2, 2, 2, 2; rest 3mins
45x5, 135x4, 185x3, 225x2
245x2 - http://www.youtube.com/watch?v=Jbp4hnnlbAc
265x2 - http://www.youtube.com/watch?v=wSK491KFeKg
275x2 - http://www.youtube.com/watch?v=kQbA7zI1Ng0

285x2f - http://www.youtube.com/watch?v=gq8EO2ZCMzo
B. close grip bench press 3, 2, 1; rest as needed
135x5, 185x3
205x3 - http://www.youtube.com/watch?v=3npJN_RnaDQ
230x2 - http://www.youtube.com/watch?v=x4gpKIL4JkY
245xf - http://www.youtube.com/watch?v=uNa8G_xiQuI
C. wtd chin up pronated build to a max
Bwtx3, 24kgx3, 88#x1, 98x1 - http://www.youtube.com/watch?v=xvfqfzLLxGM

PM
Row 1k
3:20.5 (pr) - http://www.youtube.com/watch?v=-g9kvX3TynI

23rd
AM
30mins AD Z1
184cal

PM
A. OHS @31X1; 2, 2, 2; rest 3mins
45x5, 135x3, 185x3, 225x2
255x2 - http://www.youtube.com/watch?v=RPT2kiob1hc
275xf - http://www.youtube.com/watch?v=0CR1cfUlink
275x2 - http://www.youtube.com/watch?v=1DOeL1A4lN4

+
8min cap
5, 4, 3, 2, 1 for time
DL 345#
MU
amrap burpee MU remainder of time
21 MU - http://www.youtube.com/watch?v=lRUa5LiTfBM

21st
AM
8min amrap open pace
10 thrusters 95#
20 CTB chin ups
10 thrusters 115#
15 CTB chin ups
10 thruster 145#
10 CTB chin ups
10 thrusters 165#
5 CTB chin ups
1r + 36 - http://www.youtube.com/watch?v=2UbgJo5icaM

+
20mins Z1
41cal

PM
3sets 80%, 90%, 100%
70 DU
20 burpees over bar
20 HPC 95#
20 box jumps 24"
20 wall balls
rest 5mins
show increase in pace each set
1 - 4:39 - http://www.youtube.com/watch?v=mnoOnsD35wc
2 - 4:03 - http://www.youtube.com/watch?v=PsYWh56E02c
3 - 3:40 - http://www.youtube.com/watch?v=NP-A5gPHFOk

18th
AM
A. SC thruster start at 165# add 10# every min until max
165 - 225x1, 235xf - http://www.youtube.com/watch?v=cr18_slJCFs

B. 3mins max SC thrusters 185#
13 - http://www.youtube.com/watch?v=MERpOeNhahI

+
7mins 80% effort
Row 200m
3 unbroken MU
3 PS 155#
rest 5mins
4r+64m - http://www.youtube.com/watch?v=deNVbnpFzoI

7mins 90% effort
AD 20cals
15 wall balls 20# 10' target
rest 8mins
3r + 4cal - http://www.youtube.com/watch?v=2xSmiE5Cz8o

7mins 100% effort
7 T2B
7 burpee box jumps @ 24"
8r+3bp - http://www.youtube.com/watch?v=Ad31edCcRhM

17th
AM
A. Squat snatch build to 90% of 1rm if feeling it continue
45x5, 95x4, 135x3
165x(1+f) - http://www.youtube.com/watch?v=rtW3KO9L88g
175x1 - http://www.youtube.com/watch?v=0hnsfDrfSY0
185x1 - http://www.youtube.com/watch?v=WGnOVFjFk6Y
195xf - http://www.youtube.com/watch?v=ewTw-wPHHvA
195x1 - http://www.youtube.com/watch?v=Y5BsOC-9C_I

205xf - http://www.youtube.com/watch?v=bSAXPb4rRFs
205xf - http://www.youtube.com/watch?v=JBcof4h_gTs

B. build to a tough single SJ from blocks
45x5, 135x4, 185x3, 225x2
245x1 - http://www.youtube.com/watch?v=vRmeQ4GY7UI
265x1 - http://www.youtube.com/watch?v=rFNkoDR71pI

285xf - http://www.youtube.com/watch?v=vQDEI9GAvEg
285xf - http://www.youtube.com/watch?v=pzNmypFqtnk
285xf - http://www.youtube.com/watch?v=pEc1bCppGi8

+
10mins increase pace every 2mins
5 DL 155#
5 HSPU
8 pistols
****Pistols are hard.
MORE. Legs are swore.
need to work on ROM/Balance.
17R+1 - http://www.youtube.com/watch?v=mIEiIHXZzzI

PM
Row 30sec 90% aero
rest walk 30sec x 5
+
Row 60sec 95% effort
rest 5mins x 5
1 - 299m - http://www.youtube.com/watch?v=AfzsAvheQqs
2 - 308m - http://www.youtube.com/watch?v=K8gq5Em88Q8
3 - 313m - http://www.youtube.com/watch?v=iMZ1mh5AdyM
4 - 315m - http://www.youtube.com/watch?v=OFD72PYpb6k
5 - 313m - http://www.youtube.com/watch?v=jYUTXS05XYY

16th
AM
30mins AD Z1
193cal

PM
A. snatch balance build to a tough single
95x3, 145x4, 185x3, 215x1
235x1 - http://www.youtube.com/watch?v=jt4bvBAh56w
245xf - http://www.youtube.com/watch?v=pLg2DZ8j_Yg
255x1 - http://www.youtube.com/watch?v=PNVdMdAFNwE
260xf - http://www.youtube.com/watch?v=jiBhl0lbn8s
260xf - http://www.youtube.com/watch?v=ncUkecmEP74
260x1 - http://www.youtube.com/watch?v=rzklihvNruI

B. OHS @31X1; 3, 3, 3; rest 3mins
135x3, 185x3
225x3 - http://www.youtube.com/watch?v=57KI7tX0ON0
255x3 - http://www.youtube.com/watch?v=xAQ7HEgaMKM
265xf - http://www.youtube.com/watch?v=oNmBDShLPw4
265xf - http://www.youtube.com/watch?v=XFFThupSYTQ
265x(2+f) - http://www.youtube.com/watch?v=utUgZ5aEHyg

+
20min cap
Row 3k
400 DU
amrap MU
20MU
DU = 100+(50x6)
http://www.youtube.com/watch?v=E--isYzxiTw

14th
AM
A. PS start at 50% of 1rm add 10# every 90sec 5burpee buy in each set
105-205x(1+f), 215xf - http://www.youtube.com/watch?v=_cTo_wKASX4

B. close grip bench press 3, 3, 3; rest 3mins
135x5, 185x3
215x(2+f) - http://www.youtube.com/watch?v=mKvDnxftY5E
205x3 - http://www.youtube.com/watch?v=Ed2pEIcu6EU
C. wtd dip 2-3; rest as needed x 3
88x3, 99x3, 109x3 - http://www.youtube.com/watch?v=WonfYlykXi0

PM
3sets 80%, 90%, 100%
Row 500m
20 burpees
20 T2B
20 box jumps sd 24"
20 KBS 1.5pd
rest 5mins
show increase in pace each set
1 - 5:28 - http://www.youtube.com/watch?v=kLkjzEi3ync
2 - 5:09 - http://www.youtube.com/watch?v=VoecLVGcARc
3 - 4:57 - http://www.youtube.com/watch?v=4rSSXuRPzyo

13th
AM
A. Back squat @30X1; 3, 2, 1; rest 3mins
45x5, 135x5, 225x3, 275x3
300x3 - http://www.youtube.com/watch?v=tJxAG8Lk9Lg
305x2 - http://www.youtube.com/watch?v=cIqJMRjCtUg
315x1 - http://www.youtube.com/watch?v=i8IQA7uV1jo

B. emom - TnG SC x 5 135/145/155# - 9mins
135x5x3/145x5x3/155x5x3 - http://www.youtube.com/watch?v=nh7Hfw-yeXw

C. amrap CTB chin ups in 3mins
67 - http://www.youtube.com/watch?v=0R1J7_TThf8

PM
for time all out
row 250m
15 kbs 2pd
25 burpee
15 kbs 2pd
row 250m
rest 12mins x 2

4:09 - http://www.youtube.com/watch?v=LCHM1Ed0q6k
4:21 - http://www.youtube.com/watch?v=sLChax50YJU

11th
A. back squat 3, 2, 1; rest as needed
45x5, 135x4, 225x4, 275x3
300x3 - http://www.youtube.com/watch?v=Jg3NCqRXAPg
320x2 - http://www.youtube.com/watch?v=7jFnHFVwgQU
345xf - http://www.youtube.com/watch?v=hyUoPd-HVv4
345xf - http://www.youtube.com/watch?v=YtztOALF6-c
340x1 - http://www.youtube.com/watch?v=PFXvAYz7dWU

+
10mins 80% effort
Row 200m
3 unbroken MU
3 wall walk
rest 5mins
5r+200m+5
http://www.youtube.com/watch?v=K90CNXDBnFo

10mins 80% effort
AD for cals
rest 4mins
128cal - http://www.youtube.com/watch?v=TeUlalugpJ4

10mins 80% effort
AD 20cals
10 GHD situps
10 ring dips
rest 4mins
4r+4cal - http://www.youtube.com/watch?v=0ZPigCC3At0

10mins 80% effort
AD for cals same as above
143cal - http://www.youtube.com/watch?v=LrZxPlf20Gg
was able to stay in the zone and give a final push in the last two min

10th
AM
A. deadlift build to 80% of 1rm in 8mins
135x5, 225x3, 315x2, 405x1 - http://www.youtube.com/watch?v=s5y3qR-yml8

B. clean and jerk build to a tough single in 6sets
45x4, 135x3, 185x2
225x1 - http://www.youtube.com/watch?v=fHSvgTbbMHA
240x1 - http://www.youtube.com/watch?v=UAepSJsV0QY
255xf - http://www.youtube.com/watch?v=txa9dyaQo18
255xf - http://www.youtube.com/watch?v=Ugv3ELP5VLQ
255xf - http://www.youtube.com/watch?v=D7s0AZqDQAg
255xf - http://www.youtube.com/watch?v=XnVwIOKw5V8
+
10mins 90% effort
2 SC thrusters 155#
30 DU
5 HSPU
Row 200m
5r + 37 ub - http://www.youtube.com/watch?v=rgYmIVtH_FQ

9th
A. PS TnG x 5 start at 95# add 10# after each set and go within 5sec of weight change - build to tough 5
45x5, 75x5
95x5, 105x5, 115x5, 125x5, 135x5, 145x5, 155
165x5 - http://www.youtube.com/watch?v=VgGpzSbfv6k
175x5 - http://www.youtube.com/watch?v=4Ix9H034dfI

185x(2+f) - http://www.youtube.com/watch?v=rTEslV64Tdc
185x(3+f) - http://www.youtube.com/watch?v=AmkcMuqa_i8

+
for time 90% effort
Row 1k
50 wall balls 20# 10' target
10 burpee MU
7:53 - ub - http://www.youtube.com/watch?v=s7M-ym87tyc

7th
PM
5sets 80-90% effort
70 DU
Row 500m
20 HR pushups
20 KBS 1.5pd
12 thruster 95#
rest 5mins
switch the order of the movements each set record times for all of them

1 - 4:57 (TH/KBs/HRPU/DU/Row) - http://www.youtube.com/watch?v=alr6UfgCBgI
2 - 4:30 (Row/DU/HRPU/KBs/TH) - http://www.youtube.com/watch?v=6TGy3S7oxA0
3 - 4:42 (KBs/HRPU/DU/TH/Row) - http://www.youtube.com/watch?v=AfOoJv9mGsc
4 - 4:44 (Row/TH/DU/HRPU/KBs) - http://www.youtube.com/watch?v=LG-pjJAsqNY
5 - 4:31 (Row/KBs/TH/DU/HRPU) - http://www.youtube.com/watch?v=-GfSCUb9sh8

6th
AM
A. Back squat @30X1; 2-3; rest 3mins x 3
45x5, 135x4, 225x3, 275x3
295x3 - http://www.youtube.com/watch?v=i5OmEScvmEU
300x3 - http://www.youtube.com/watch?v=cLd0DaiWEHs
305x(2+f) - http://www.youtube.com/watch?v=KEfdqDsrzcY

B. emom - SC TnG x 5 moderate work on speed - 5mins
165x5x5 - http://www.youtube.com/watch?v=MQqE8veHOk0

C. wtd chin up 3, 2, 1, 1; rest as needed
80x3, 90x2, 100x1, 102.5xf - http://www.youtube.com/watch?v=9TDfv5cQIhs

PM
9, 7, 5 for time
snatch 135#
MU
4:13 - ub - http://www.youtube.com/watch?v=MfwTbUKJUQQ
did power snatch

4th
AM
A. SC start at 185# add 10# every 90sec until max 15 unbroken DU buy in before every lift
255x1 - http://www.youtube.com/watch?v=pMpAvoZGHLY

B. death by SC thruster 135#
9r+7 - http://www.youtube.com/watch?v=Ev5rcpMBrds

+
10mins 80% effort
Row 200m
10 kbs 2pd
8 HSPU
rest 5mins
5r+13m - http://www.youtube.com/watch?v=4IsbiwGBPls

+
10mins 80% effort
AD for cals
rest 4mins
107cal - http://www.youtube.com/watch?v=uYjgMwj8vQ0
+
10mins 80% effort
AD 20cals
15 wall balls 30# 10' target*
15 T2B
rest 4mins
3r+48 - http://www.youtube.com/watch?v=cuqfeUEVLo0
*broke too many times. to remain strong throughout the motion so that form is maintain. the weight of the load forces for muscular adjustement.

+
10mins 80% effort
AD for cals same as above
128cal - http://www.youtube.com/watch?v=auOWC4tCa-w

3rd
AM
A. Squat snatch build to 80% of 1rm emom x 2 - 8mins
170x2x8 - www.youtube.com/watch?v=39-BtWbI1Zc

B. snatch balance 3, 3, 3; rest as needed
170x3 - http://www.youtube.com/watch?v=sOfQ9rjwt8E
180x3 - http://www.youtube.com/watch?v=nY7s88aP40s
190x3 - http://www.youtube.com/watch?v=CdciunxbGgg

C. build to a tough single SJ from blocks
225x1 - www.youtube.com/watch?v=thfFLIICh08
235x1 - http://www.youtube.com/watch?v=xcBlxrenrjY
245x1 - http://www.youtube.com/watch?v=beGi3gnoIhY
255xf - http://www.youtube.com/watch?v=y-XO54Smhcw
255x1 - http://www.youtube.com/watch?v=cuWQ6NA0bPo
265x1 - http://www.youtube.com/watch?v=ZjZVouX72Js
275xf - http://www.youtube.com/watch?v=66Z9t2s0Nog
275x1 - http://www.youtube.com/watch?v=aTNbXoHO3mA
285x1(pr) - www.youtube.com/watch?v=MEZngFO8c8o

300xf - http://www.youtube.com/watch?v=oGVY3mMoHog
300xf - http://www.youtube.com/watch?v=IAFksVW5x6E
300xf - www.youtube.com/watch?v=ih033LsPRZk

D. Incline bench press @30X1; 3-4; rest 3mins x 3
135x3, 155x4, 160x4, 165x4
+
10mins 90% effort
5 squat clean S2O 165#
5 burpees over the bar
5 MU
5r + 2 - http://www.youtube.com/watch?v=5apk39GVjYE

PM
Row 30sec 90% aero
rest walk 30sec x 5
1 - 134m
2 - 131m
3 - 131m
4 - 135m
5 - 138m
+
Row 40sec 95% effort
rest 2:40 x 8
rest 5mins after 4th
1 - 208m
2 - 212m
3 - 211m
4 - 208m
5 - 213m
6 - 208m
7 - 212m
8 - 211m

2nd
AM
45mins AD Z1 every 5mins get off sip some water
275cal

PM
A. emom - snatch balance x 2 - 10mins
45x5, 95x3, 135x2, 165x2
185x2x10 - http://www.youtube.com/watch?v=BpoFjtU16FQ

B. OHS @31X1; build to a tough double in 10mins
215x2 - http://www.youtube.com/watch?v=G3Uw0RLbuCs
235x2 - http://www.youtube.com/watch?v=rRVxjcwuz00
265xf - http://www.youtube.com/watch?v=pvrdRizJ-7I
265xf - http://www.youtube.com/watch?v=2_p8l43pF5M
265xf - http://www.youtube.com/watch?v=sDj9HQn4Daw
+
for time
Row 1k 85% effort - 3:57
rest 2mins
10 PS 95#
50 DU
15 HR pushups
8 PS 115#
50 DU
15 HR pushups
6 PS 135#
50 DU
15 HR pushups
4 PS 155#
50 DU
15 HR pushups
10:14
rest 2mins
Row 1k same pace as above - 3:50
http://www.youtube.com/watch?v=mLspkElaumA

31st
AM
A1. PS TnG x 2; rest 20 sec start moderate build per set
45x5, 85x4, 135x2
165x2 - www.youtube.com/watch?v=DZUx45m_774
165x2 - http://www.youtube.com/watch?v=3523i8AB6r4
170x2 - http://www.youtube.com/watch?v=hDHecwRmNnU
175x2 - http://www.youtube.com/watch?v=1ObA9gyqW8g
180x2 - http://www.youtube.com/watch?v=wxYVCq5Ya-Q
180x2 - http://www.youtube.com/watch?v=BwnWlHuOLpA
180x2 - http://www.youtube.com/watch?v=gHNXUa8NIJ0
180x2 - www.youtube.com/watch?v=mzJwvr2O6q8

A2. back squat @20X1 55% + chains; 2; rest 2mins x 8-10
all sets at 185+4 chains (11#/chain)
B. CGBP 8 sets of 3 @20X1; rest 1min speed focus
45x6, 135x3, 185x3x8 -
C. wtd dip 2-3; rest 2-3mins x 4
70x3, 90x3, 110x3, 120x3

PM
5sets 80-90% effort
Row 500m
15 T2B
AD 20cals
15 PS 75#
15 burpees
rest 5mins
switch the order of the movements each set record times for all of them
1 - 5:56 (AD/T2B/Row/PS/BP) - http://www.youtube.com/watch?v=_Wgn7hRM9j8
2 - 5:38 - http://www.youtube.com/watch?v=vPSAUUHbFEg
3 - DNF - left leg cramped twice. wrong hydration.
http://www.youtube.com/watch?v=8dnqFg1fRWw

30th
AM
A. Back squat @30X1; 3, 3, 3; rest 3mins
45x6, 135x5, 225x4, 275x3
295x3 - http://www.youtube.com/watch?v=7UXDNklz2a4
300x3 - http://www.youtube.com/watch?v=ij9xlUj3mag
305x3 - http://www.youtube.com/watch?v=r9b_ntoJkqY

B. SC every 30sec 10mins 80% of 1rm
220x1x20 - http://www.youtube.com/watch?v=24X5ussJ4CY

C1. wall balls 20# 10' target 30 unbroken; rest 10sec
ub - ub - ub
C2. amrap unbroken CTB chin ups; rest 2min x 3
1 - 30 - http://www.youtube.com/watch?v=scTpyytqkOU
2 - 24 - http://www.youtube.com/watch?v=52c6Lz05i70
3 - 18 - http://www.youtube.com/watch?v=tpwO4EPzNh8

PM
10, 8, 6, 4, 2 for time
man maker 45#/hand
strict chin up
box jump sd 30"
11:14 - http://www.youtube.com/watch?v=O54_IGCBREU