Free...: March 2014

22nd
Open 14.4
MFO (200) - https://www.youtube.com/watch?v=wWzy0QSWEQY

+
20-40mins Z1 AD
went for a walk…
to let go and “fly”...

21st
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
143cal

PM
A. BS @30X1; 3, 2, 1; rest 3mins
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=EAVupTh_zQ0
285x2 - https://www.youtube.com/watch?v=929Yz-_i8qg
305x1 - https://www.youtube.com/watch?v=-Cf6oqx32aI

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - https://www.youtube.com/watch?v=WGSnS-eWO3A

C. 10mins open prep movements
transitions/breathing/pacing.
- https://www.youtube.com/watch?v=cKmFtTWPERA

+
Row 1min 90% aero
rest 1min x 4
1 - 264m
2 - 259m
3 - 262m
4 - 258m
+
Row 1min 97% effort for cals
28cal

20th
AM
A. PC cluster 1. 1; rest 10sec/rest 90sec x 5 start at 60% of 1rm small builds per set
165x2 - https://www.youtube.com/watch?v=1yLcWpiLCyA
175x2 - https://www.youtube.com/watch?v=xyWVArMpX04
185x2 - https://www.youtube.com/watch?v=9tMULTrFYNc
195x2 - https://www.youtube.com/watch?v=zwlbB2ujOBU
205x2 - https://www.youtube.com/watch?v=EaZkBnq0UK0

+
5 rounds for time 90% effort same as last week
10 wall balls 20# 10' target
2 MU
2:56 - ub
https://www.youtube.com/watch?v=Tufskp1aILI

rest 5mins
4min open pace
5 push press 135#
30 unbroken DU
10 situps
4r +19 - https://www.youtube.com/watch?v=dig1IJWuL24

PM
Row 400m 95% effort
rest 4mins x 4
1 - 1:21.51 - https://www.youtube.com/watch?v=yWtxgSekJ5o
2 - 1:20.0 - https://www.youtube.com/watch?v=i5-qy42azZM
3 - 1:20.0 - https://www.youtube.com/watch?v=GXCHmu5mgqk
4 - 1:19.1 - https://www.youtube.com/watch?v=9y50jWPatC8

19th
Z1 "round the world" 20-30mins easy

18th
AM
Z1 30+mins
101 cal
+
mobility

PM
A. PS emom - start at 60% of 1rm add 10# every min until max
125 - 195x1 - https://www.youtube.com/watch?v=hRlX-tuyVXo

+
Row 400m 95% effort
rest 4mins x 4-5sets
1 - 1:19.5 - https://www.youtube.com/watch?v=WTaq0n3PU4A
2 - 1:19.7 - https://www.youtube.com/watch?v=ZI1gyMzgvBA
3 - 1:20.5 - https://www.youtube.com/watch?v=iRbhNHOs2xU
4 - 1:20.7 - https://www.youtube.com/watch?v=PD1sXYWBhSg
5 - 1:22.2 - https://www.youtube.com/watch?v=mIunxgKUmOE

17th
Open repeat 14.3 if needed
no re-do needed.
things to take out from that training...
if not now, when?

+
20mins Z1
72cal

15th
Open 14.3
145 - http://www.youtube.com/watch?v=ZBnatPYi4Vw

+
20-40mins Z1 AD

14th
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
146cal

PM
A. BS @30X1; 2-3x3; rest 3mins
45x5, 175x5, 225x3
275x3
285x3 - http://www.youtube.com/watch?v=R7CL7j2JTaU
285x3 - http://www.youtube.com/watch?v=p3cm0ASxykk

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - http://www.youtube.com/watch?v=Be6z7YfPCpA

C. 10mins open prep movements
practiced on the transitions, step-up vs jumping…
http://www.youtube.com/watch?v=l2lXFzA-XhQ

+
Row 1min 90% aero
rest 1min x 4
1 - 281m
2 - 279m
3 - 281m
4 - 283m
+
Row 1min 97% effort for cals
29cal

13th
AM
A. PC cluster 1. 1. 1; rest 10sec/rest 90sec x 5 start at 60% of 1rm small builds per set
165x3 - http://www.youtube.com/watch?v=iHHVO1dwncw
175x3 - http://www.youtube.com/watch?v=LhL9uaSSC48
185x3 - http://www.youtube.com/watch?v=V-PttSvfEtg
195x3 - http://www.youtube.com/watch?v=BDoyPEMIP7o
205x3 - http://www.youtube.com/watch?v=P5mPTu6qyXY

+
5 rounds for time 90% effort
10 wall balls 20# 10' target
2 MU
3:09 ub - http://www.youtube.com/watch?v=cD5RVDnZ8I8

rest 5mins
4min open pace
7 push press 115#
5 PC 115#
50 DU
3r + 8 - http://www.youtube.com/watch?v=dwFBpaS3s2E

PM
Row 400m 95% effort
rest 4mins x 4
1 - 1:19.1 - http://www.youtube.com/watch?v=v5t5EEOKWY4
2 - 1:19.4 - http://www.youtube.com/watch?v=hLtXqQBPIrU
3 - 1:19.1 - http://www.youtube.com/watch?v=QDY-VtF1Mw8
4 - 1:19.5 - http://www.youtube.com/watch?v=2yJ2vbyEKeM

11th
AM
Z1 30+mins
56cal
+
mobility
massage with Lucie in PM

PM
A. PC emom - start at 60% of 1rm add 10# every min until max
165 - 245x(f+1) - http://www.youtube.com/watch?v=ZQByQ1hhoxk

+
Row 400m 95% effort
rest 4mins x 4-5sets
1- 1:20.1 - http://www.youtube.com/watch?v=noV2aaFnyPc
2 - 1:20.8 - http://www.youtube.com/watch?v=5NNQPxjgq8c
3 - 1:20.5 - http://www.youtube.com/watch?v=t0ORYv4odMI
4 - 1:20.9 - http://www.youtube.com/watch?v=GkP7AFT-27Y
5 - 1:20.1 - http://www.youtube.com/watch?v=FMRFu656qgg
legs are still fucked!!!

10th - legs are fucked up!
AM
A. bench press 3, 3, 3; rest 3mins
205x3 - http://www.youtube.com/watch?v=cgOzYt4tk2g
210x3 - http://www.youtube.com/watch?v=-VBaayqpoXs
215x3 - http://www.youtube.com/watch?v=CB5j1I1W8ds

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - http://www.youtube.com/watch?v=wvApPjeUK4s

C. 10-15mins open prep movements

+
Row 1min 90% aero
rest 1min x 3
270m
268m
273m

+
AD 1min 97% effort for cals
28cal

PM
Open redo 14.1 if needed
off :)

8th
Open 14.1
262 - http://www.youtube.com/watch?v=CgG7-Ne4PCs

+
20-40mins Z1 AD
went for a walk.

7th
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
145cal

PM
A. BS @30X1; 2-3x3; rest 3mins
45x5, 135x5, 225x3, 275x3
295x3 - http://www.youtube.com/watch?v=NzE7nwUkXxM
295x3 - http://www.youtube.com/watch?v=4T2tjw8SW8c
295x(2+f) - http://www.youtube.com/watch?v=6Vmoom-FTXU

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
145x2x4 - http://www.youtube.com/watch?v=tBKHeGecfQ0

C. 10mins open prep movements
OHS transitions, C2B variations - http://www.youtube.com/watch?v=leP7PiW5RAU
+
Row 1min 90% aero
rest 1min x 4
1 - 264m
2 - 270m
3 - 281m
4 - 269m
+
Row 1min 97% effort for cals
28cal

6th
AM
A. clean and jerk cluster 1. 1; rest 10sec/rest 2mins x 3-4sets
45x5, 135x3, 185x2
225x2 - http://www.youtube.com/watch?v=K2a99yzZUeQ
235x2 - http://www.youtube.com/watch?v=kn0vTqibSbU
240x(1+2f) - http://www.youtube.com/watch?v=c1z_eLrTxXw
240x2 - http://www.youtube.com/watch?v=kdB4aWIVoys

+
4min 90% effort
5 PS 75#
3 HSPU
5 wall balls 20# 10' target
rest 5mins
5r + 5PS - http://www.youtube.com/watch?v=LwUZ0DnWI-M

4min open pace
2 MU
5 thrusters 95#
10 box jumps sd 24”
4r - http://www.youtube.com/watch?v=gjSAjJbY6mU

PM
3 rounds for time
15 KBS 2pd
15 burpees
3:30 - http://www.youtube.com/watch?v=V_YHGzUo6HM

5th
Z1 "round the world" 20-30mins easy
Fun!

3rd
AM
A. SC not TnG; 2, 2, 2; rest 3mins
455, 135x3, 185x3, 225x2
235x2 - http://www.youtube.com/watch?v=nPokal8sd2c
245x(f+1+f) - http://www.youtube.com/watch?v=5KxoPhrgoXQ
245x(1+f) - http://www.youtube.com/watch?v=bdgXor7XWUc

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
135x2,145x2x3 - http://www.youtube.com/watch?v=AX4wSj8rFg0

C. 10-15mins open prep movements
+
Row 1min 90% aero
rest 1min x 3
1 - 280m
2 - 283m
3 - 283m
+
AD 1min 97% effort for cals
29cal

PM
Open redo 14.1 if needed
357 - http://www.youtube.com/watch?v=EpjKYlARQ9Q
if not will design some are work

March 1st
AM
Row or AD 20mins easy pace
+
open prep movements

PM
Open 14.1
351 - http://www.youtube.com/watch?v=SmXXPRHUPso
+
20-40mins Z1 AD

28th
AM
AD 3 min @ Z1 warm up
+
AD 30 sec @90% aerobic
walk rest 30 sec x 8-10
+
AD 10 min cooldown easy pace
148cal

PM
A. BS @30X1; 3, 2, 1; rest 3mins
45x5, 135x5, 225x3, 275x3
295x3 - http://www.youtube.com/watch?v=mfScQnUmVoA
305x2 - http://www.youtube.com/watch?v=_k_tzb0rHh0
320x1 - http://www.youtube.com/watch?v=wigr1yoivqU

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
all sets @ 145# - http://www.youtube.com/watch?v=n7FM7hfDv-g

C. 10mins open prep movements
snatch/DU transition
+
Row 1min 90% aero
rest 1min x 4
1 - 268m
2 - 268m
3 - 276m
4 - 273m
+
AD 1min 97% effort for cals
28cal - http://www.youtube.com/watch?v=UVDdwLMmVXo

27th
AM
A. clean and jerk 2-3 every 90sec for 5sets start at 60% small build per set
165/175/185/195/205 - http://www.youtube.com/watch?v=gNWBbiSBK4Q

B. emom - 10mins
odd - 3-4 burpee MU
even - 8 box jumps sd 30”
ub - http://www.youtube.com/watch?v=oK9edBYYZl4

+
5min amrap opens pace
Row 500m
amrap
5 clean and jerks 135#
7 T2B
4r +4 - http://www.youtube.com/watch?v=f79uwxPg78k

PM
15, 12, 9 for time
CTB chin up
KBS 2pd
burpee box jump sd 24”
4:52 - ub - http://www.youtube.com/watch?v=xaRfhJDB6bM