27th
AM
Event 6-

Run 400m for time
1:12 - https://www.youtube.com/watch?v=liHdrITuSdY
legs feeling tight.

PM
5, 4, 3, 2, 1 for time
Rope climb (12ft ceilings so 6, 5, 4, 3, 2)
SC 225#
9:25 - https://www.youtube.com/watch?v=6Sb3ypkLA4o
no missed reps. back is tender

26th
AM
Event 3-

12min cap
Row 2k
remainder of time amrap burpees over erg
two scores row time and burpees
- https://www.youtube.com/watch?v=Z9hPPILhUk0
7:20
72

mid day
Even 4-

20 ground to overhead 185#
2:35 - https://www.youtube.com/watch?v=p8iasGltHZw
apr 16 - 3:03

PM
Event 5-

Wtd chin up max pronated grip chest must touch bar
rest 3mins
bwtx3, 12kgx3
24kgx1 - https://www.youtube.com/watch?v=9l_QWTWn0YY
28kgx1 - https://www.youtube.com/watch?v=leLuR94AAGA
32kgx1 - https://www.youtube.com/watch?v=pZ5qaYDMcBw
34.3xf - https://www.youtube.com/watch?v=yKFQrsfjwCk

AMRAP one unbroken set MU
19 - https://www.youtube.com/watch?v=x-wwrTRRPvk

25th
AM
Event 1-

For time:
50 TTB
50 KBS (2pd)
50 wall ball (20#)
7:02 - https://www.youtube.com/watch?v=NwwfCcR3DlQ

PM
Event 2 -

5 min - build to a max BS
rest 5 min
45x8, 135x5, 225x3, 275x2, 295x1
315x1, 325x1, 335x1, 345xf - https://www.youtube.com/watch?v=tPOguStHTvM

4 min - pHSPU max reps 10” deficit
22 - https://www.youtube.com/watch?v=4-UgWrPLdhk

rest 4 min
3 min - alternating DB snatch 80#
34 - https://www.youtube.com/watch?v=8JXdiqf8w4M

23rd
AM
A. HPC build to a max in 8mins
45x5, 135x3, 185x1
215x1 - https://www.youtube.com/watch?v=fscu_3cbgw8
225x1 - https://www.youtube.com/watch?v=6ttiAFhY8Sg
235x1 - https://www.youtube.com/watch?v=BuT-WATKClI
245x1 - https://www.youtube.com/watch?v=QSAzNszZU5I
255x1 - https://www.youtube.com/watch?v=VpqoIPZrKcA

B. PC + jerk emom - 2 TnG reps tough build set - 7mins
185 - 195 - 205 - 215 - 220 - 225 - 230
- https://www.youtube.com/watch?v=jBpLNOJrERo

C. Bench press 3, 2, 1, 1; rest 3mins
135x3
195x3 - https://www.youtube.com/watch?v=Y60XSQNhGmQ
215x2 - https://www.youtube.com/watch?v=wgWRtGHLsMY
225x1 - https://www.youtube.com/watch?v=k9_ac1UWPJI
230xf - https://www.youtube.com/watch?v=MwnekWKVbvw

PM
3 sets high effort
Row 200m all out
rest 3-5mins
1 - 35.1sec - https://www.youtube.com/watch?v=ugCYttMrKAE
2 - 35.6 - https://www.youtube.com/watch?v=ro7eyUbgabQ
3 - 35.4 - https://www.youtube.com/watch?v=Df2tUEVrPIM

rest 8mins

3sets high effort
5 deadlifts TnG tough build per set
8 chin ups
8 burpees
AD 20sec all out
rest 4mins
1 - 1:07/295/9cal - https://www.youtube.com/watch?v=uJ2xnBOG738
2 - 1:08/305/9cal - https://www.youtube.com/watch?v=uLwVOMks5nE
3 - 1:06/315/10cal - https://www.youtube.com/watch?v=-7loI6PRgrw

22nd
AM
A. BS 2, 2, 2, 2; rest 3mins
45x5, 135z5, 225x5, 275x2
295x2 - https://www.youtube.com/watch?v=NIrAyoKkfTo
305x2 - https://www.youtube.com/watch?v=-C4ZaZNv7A8
305x2 - https://www.youtube.com/watch?v=Qdqle86HQHo
305x2 - https://www.youtube.com/watch?v=mAPYIP9vxiU

B. snatch start at 60% of 1rm add 10# every min until max
125 - 185x1, failed 195. finally felt the power from legs transferred to the bar… got surprised by it
https://www.youtube.com/watch?v=Mzftma--eYI

+
3 rounds for time
7 S20 165# axel
20m FR walk lunge 165# axel
4 rope climbs 15'
15:40
my legs were fucked while doing the training. we need more of these.
https://www.youtube.com/watch?v=68cSZWEerVs

PM
Row 500m 90% effort
rest 2mins x 6
all rows same pace
legs were fucked from am cession
1 - 1:49.9 - https://www.youtube.com/watch?v=chq6riJptEg
2 - 1:49.8 - https://www.youtube.com/watch?v=5KomOPxxJm8
3 - 1:49.5 - https://www.youtube.com/watch?v=_41Aklhg1hY
4 - 1:49.6 - https://www.youtube.com/watch?v=0Pa6O0KZCKo
5 - 1:49.5 - https://www.youtube.com/watch?v=Z_u6RvrtvZg
6 - 1:49.1 - https://www.youtube.com/watch?v=poPYn4lVJS4

20th
AM
21, 18, 15, 12, 9, 6, 3 for time
HR pushup
Situp
KBS 2pd
8:09 - https://www.youtube.com/watch?v=P6g0BaMS7lY

PM
for time
Row 1k
50 thrusters 75#
40 CTB chin ups
30 box jumps sd 24"
20 PC 135#
10m HS walk
12:59 - https://www.youtube.com/watch?v=tfVGNn_p-cU

19th
AM
A. Hang power snatch build to a 3rm in 10mins
45x5, 95x3, 135x3
165x3 - https://www.youtube.com/watch?v=svtHM3DhxB0
175x3 - https://www.youtube.com/watch?v=1sVB0h-kMwo
185x3 - https://www.youtube.com/watch?v=TYdssRcvdf4
195x(2+f) - https://www.youtube.com/watch?v=pnha7siX01A

195x(1+2f) - https://www.youtube.com/watch?v=07WcDzBboS0
+
3 rounds for time
Row 500m
50 DU unbroken
Run 400m
13:14 - https://www.youtube.com/watch?v=ABZoMCkFQas

PM
1k row for time
3:18 (pr) - https://www.youtube.com/watch?v=05b58aFS5VI

Dec 10, 2012 - 3:26 @ OPT, 1st athelte's camp :)
http://opt-mizar.blogspot.ca/2011/12/dec-10-max-strength-test-front-squat.html

Jan 24, 2014 - 3:20.5
http://opt-mizar.blogspot.ca/2014/01/24th-am-a.html

AM
12, 9, 6, 3 for time
pHSPU 8" deficit
bar MU
box jump sd 36"
7:53 - https://www.youtube.com/watch?v=XxPoMBGSdcY

PM
5, 4, 3, 2, 1 for time
SC 225#
rope climb 15’
9:00 - https://www.youtube.com/watch?v=PsMpUAmcLbk

16th
AM
A. PC start at 185# add 10# every min until max
185 - 255x1(pr) - https://www.youtube.com/watch?v=jiSoEq0BTvg
was not feeling 265.

B. PC + jerk 20 reps for time 185# 
3:03 - https://www.youtube.com/watch?v=LVYiQej0Dqo
no missed reps

C. Bench press 2-3x4; rest 3mins
45x5, 135x4
185x3, 195x3
200x3 - https://www.youtube.com/watch?v=O2EbwUYeUjA
205x3 - https://www.youtube.com/watch?v=51Lw_oJViGM

PM
3 sets 95-97%
Row 200m
10 burpees
10 chin ups
AD 20cals
rest 5mins
1 - 2:25 - https://www.youtube.com/watch?v=PvfNquZf5NE
2 - 2:36 - https://www.youtube.com/watch?v=EA8ftIvDNIM
3 - 2:34 - https://www.youtube.com/watch?v=WC8i4FKU0L0

rest 8mins

3sets 95-97%
5 deadlifts TnG tough build per set
3 bar MU
15 no push up burpee box jump 20" AFAP
row 35sec tough - measure meters here
rest 5mins 
1 - 2:20 (275#/155m) - https://www.youtube.com/watch?v=UB40nxM1fro
2 - 2:09 (295#/159m) - https://www.youtube.com/watch?v=OG3E8Bt_btw
3 - 1:50 (315#/160m) - https://www.youtube.com/watch?v=tA6AxipYYc8
learning how to breathe during the burpee!

15th
AM
A. BS 3, 2, 1, 3, 2, 1; rest 3mins - only 2nd wave tough
45x5, 135x5, 225x2
275x3 - https://www.youtube.com/watch?v=n4dDgkWsBlA
285x2 - https://www.youtube.com/watch?v=qb64s6rMXJk
295x1 - https://www.youtube.com/watch?v=gTdrUySJeJQ
285x3 - https://www.youtube.com/watch?v=pO9zzHPrxgc
295x2 - https://www.youtube.com/watch?v=bKgzurAIpqY
305x1 - https://www.youtube.com/watch?v=N-yrDzva7gI

B. snatch 1, 1, 1, 1, 1, 1; rest 3mins NOT MAXES
45x5, 95x3, 135x3
155x1 - https://www.youtube.com/watch?v=rbsJJbjNP74
165x1 - https://www.youtube.com/watch?v=kCDubDaLK9A
175x1 - https://www.youtube.com/watch?v=kVLm7MQOySE
185x1 - https://www.youtube.com/watch?v=v7QlG1NskSE
190x1 - https://www.youtube.com/watch?v=kug9wzMPkAU
195x1 - https://www.youtube.com/watch?v=ETSdcA3hk1s

+
3 rounds for time
10 165# S2O 
3 rope climbs 15' - video
4:20 - https://www.youtube.com/watch?v=3ymUZkXS_Co
missed the last S2O of the last round
did 4 rope climb since 12’ceiling.

PM
Row 500m 90% effort
rest 2mins x 6
all rows same pace
1 - 1:48.7 - https://www.youtube.com/watch?v=vYw6WstMSBM
2 - 1:48.2 - https://www.youtube.com/watch?v=R3swCWf5a9k
3 - 1:48.1 - https://www.youtube.com/watch?v=AAs1v6Z6-Rs
4 - 1:48.0 - https://www.youtube.com/watch?v=jfjuuJ_Kjhs
5 - 1:48.1 - https://www.youtube.com/watch?v=KYSk4WHT4Js
6 - 1:48.3 - https://www.youtube.com/watch?v=3TKQbEudUW0

Sun
Day 3:

Event 5 -

For time:
50 C&J (135/95#)
4:55 - https://www.youtube.com/watch?v=73WYT6VBAwY
constant movement, constant flow

Event 6 -

For time:
15 MU
15 Med Ball 2 Shoulder (150/100#)
10 RC (15') - 12ft ceiling so did 13 rope climb
15 Med Ball 2 Shoulder
15 MU
15:50 - https://www.youtube.com/watch?v=H491W2mv85w

Sat
Day 2:

Event 3 -

for time:
100 DU buy in
+
15-12-9
PS (165/120#)
pHSPU (-6”)
16:31 - https://www.youtube.com/watch?v=JZnvVIAU36Q
no missed reps. PHSPU and snatch was a hard combination

Event 4 -

For time:
100 burpees
75 DB thrusters (50/30#)
50 CTB chin up
25 box jump (36/30”)
20:07 - https://www.youtube.com/watch?v=H1MTuTnDD1s
DB thruster were the limiting factor. did sets of 5 all the way. need to work on reducing the rest time between the sets. Wanted to get this under 20...

Fri
Day 1:

Event 1 -

For time:
40 TTB
40 S2OH (155/115#)
40 Cal Row
7:58 - https://www.youtube.com/watch?v=N5nZp9bj74Y
was hard to push at the end with the row. i know i can get deeper into the rabbit hole.

Event 2 -

Gauntlet - Every 90 sec - Clean + HC + FS
- Men start @185#, Females start @115# increase 10#/set
185 - 245 - https://www.youtube.com/watch?v=KAWtyzznkBQ
missed 255

9th
AM
A. Snatch build to a max in 10mins
45x5, 95x5, 135x3, 165x1
175x1 - https://www.youtube.com/watch?v=le7qFX_NSDU
190x1 - https://www.youtube.com/watch?v=aI8DqnS5erc
200x1 - https://www.youtube.com/watch?v=3FR-nvYzxvQ
205xf - https://www.youtube.com/watch?v=UT7Ktwkc73k

210xf - https://www.youtube.com/watch?v=BHc53yLxEU0
210xf - https://www.youtube.com/watch?v=LgPl0nb_8n8

B. PC + jerk emom start at 205 add 10# every min until max
205 - 235x1, 245x2f - https://www.youtube.com/watch?v=e9Gt06Tches

C. Beach press 3, 2, 1, 1; rest 3mins
185x3 - https://www.youtube.com/watch?v=ocP_2M6aKLU
205x2 - https://www.youtube.com/watch?v=lsDTSmRTwMo
230x1 - https://www.youtube.com/watch?v=NQwU_gSt8zw
235xf - https://www.youtube.com/watch?v=WM9y0MFGcp0

PM
3 sets high effort
Row 200m
20 KBS 2pd
12 burpees AFAP
rest 5mins
1 - 1:52 - https://www.youtube.com/watch?v=xrhjafYwNoI
2 - 1:53 - https://www.youtube.com/watch?v=-TQNzTeyjsk
3 - 1:51 - https://www.youtube.com/watch?v=xSUmKBrWa5k

rest 8mins

3sets high effort
5 PS TnG tough build per set
15 no push up burpee box jump 20" AFAP
10 chin ups
AD 30sec tough
rest 5mins

1 - 2:05/135#/9cal - https://www.youtube.com/watch?v=ReUqLKBFPmc
2 - 2:08/145#/8cal - https://www.youtube.com/watch?v=BmO3OL4sYpA
3 - 2:10/155#/10cal

8th
AM
A. BS 2, 2, 2, 2; rest 3mins
45x5, 135x5, 225x5, 275x2
295x2 - https://www.youtube.com/watch?v=vU8nrRzThqI
305x2 - https://www.youtube.com/watch?v=j-CGaJSPoqo
305x2 - https://www.youtube.com/watch?v=MsrHXIL4Va4
305x2 - https://www.youtube.com/watch?v=JDLnZfdt37w

B. Clean 3, 2, 1, 1; rest 3mins
45x5, 135x5, 185x3, 225x1
235x3 - https://www.youtube.com/watch?v=bKPbYA8Rh5s
245x(1+f) - https://www.youtube.com/watch?v=D3xVi1PoN5s
255x1 - https://www.youtube.com/watch?v=hmgN2dAfIak
265xf - https://www.youtube.com/watch?v=KE0A2mkVGNo

+
3 rounds for time
10 165# S2O 
3 rope climbs 15' (12ft ceiling so did 4 rope climb)
5:17 - https://www.youtube.com/watch?v=qeG7H7Wlb5o

PM
Row 500m 90% effort
rest 2mins x 6
1 - 1:44.0 - https://www.youtube.com/watch?v=NWnGILIYc2I
2 - 1:45.5
3 - 1:47.2 - https://www.youtube.com/watch?v=tWjTI1UAVVo
4 - 1:48.8 - https://www.youtube.com/watch?v=DIkuYKCPAX8
5 - 1:49.9
6 - 1:47.9 - https://www.youtube.com/watch?v=a6fz4pcUo80

6th
AM
10min cap
5 PS 135#
10 HR pushups
10 PS 155#
20 HR pushups
15 PS 185#
30 HR pushups
20 PS 205#
40 HR pushups
finish 15 PS @ 180# - missed 3 reps.
https://www.youtube.com/watch?v=eAubpGw26rc

PM
for time
Bear crawl 100m
25 T2B
25 DB thrusters 45#/hand
15 T2B
15 DB thruster 45#/hand
10 T2B
10 DB thrusters 45#/hand
FW 50m 100#/hand
9:52
https://www.youtube.com/watch?v=YIju5uQY6qk

5th
AM
A. clean and jerk start at 185# or 225# you can only increase by 10# every lift you have 8mins to build to max
225-255x1, 265x2f
https://www.youtube.com/watch?v=8NFE_J4X8oM

+
3 rounds for time
Run 200m
Row 400m
50 DU
9:55
https://www.youtube.com/watch?v=UMexy8Xx6iE

PM
emom - pistol 4/leg - 5mins
Need to warm-up better for these... by the end of the 5min range of motion and easy to do the movements was improved.
https://www.youtube.com/watch?v=1hphPtDT6TQ

+
for time
50 HSPU
50 KBS 2pd
50 box jump sd 24"
50 CTB chin ups
11:30 - https://www.youtube.com/watch?v=pSMOHaNSXHc

4th
AM
5, 4, 3, 2, 1 for time
PHSPU 8" deficit
Rope climb 15'
Ball to shoulder 150#
9:50 - https://www.youtube.com/watch?v=xamURkiSVV4

PM
6min amrap
3 wall ball 20# 10' target
3 burpees
incease by 3 every round
18r +3wb - https://www.youtube.com/watch?v=vzOvdkdvVG0

April 1st 
AM
Z1 30+mins
+
mobility

31st
Open repeat 14.5 if needed
+
20mins Z1
went for a walk :)

29th
Open 14.5
10:50 - https://www.youtube.com/watch?v=uV5RCfishYo

+
20-40mins Z1 AD
legs/tricep are tender

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
144cal

PM
A. BS @30X1; 2-3x3; rest 3mins    
135x5, 225x3
275x3 - https://www.youtube.com/watch?v=I5kDsre8uAs
285x3 - https://www.youtube.com/watch?v=PdWwPOWVBS4
285x3 - https://www.youtube.com/watch?v=P98XwgnRRxk

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
all sets @ 145x2x2 - https://www.youtube.com/watch?v=6MNv_Kdmong

C. 10mins open prep movements
breathing/transitions/pacing
- https://www.youtube.com/watch?v=GVAgs2eHnsM
+
Row 1min 90% aero
rest 1min x 4
1 - 282m - https://www.youtube.com/watch?v=2aFBulFocFo
2 - 280m - https://www.youtube.com/watch?v=odhurIhANjQ
3 - 284m - https://www.youtube.com/watch?v=8ORtxArpE-Q
4 - 281m - https://www.youtube.com/watch?v=DB1R-IKY58o
+   
Row 1min 97% effort for cals
31cal

27th
AM
A. PC and jerk 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=dtvJ4hO4ZAc
175x2 - https://www.youtube.com/watch?v=dIKzjnbbecE
185x2 - https://www.youtube.com/watch?v=KL_CX5tFq50
195x2 - https://www.youtube.com/watch?v=Pp19EVUOZSQ
205x2 - https://www.youtube.com/watch?v=3qRaWXgiT2Y

B. emom - 10mins
odd - 10 burpee jump touch 6" target
even - 2 thrusters 155# + 2 thrusters 135# + 2 thrusters 115# 
- https://www.youtube.com/watch?v=NVmVQjnjOmc

+
4min open pace
HS walk 15 ft
7 CTB chin ups
20 DU
4r + 7C2BPU - https://www.youtube.com/watch?v=jiRurD-zFLs

PM
Row 400m 95% effort
rest 4mins x 4
1 - 1:20.5
2 - 1:20.3
3 - 1:20.4
4 - 1:19.4

25th
AM
Z1 30+mins
112cal
+
mobility

PM
A. SC thruster 1, 1, 1, 1; rest as needed  
135x3, 185x2
205x1 -
215x1 -
225x1 -
230xf -

+
Row 400m 95% effort
rest 4mins x 4-5sets
1 - 1:20.8
2 - 1:21.4
3 - 1:22.1
4 - 1:22.8
5 - 1:22.7

24th
Open repeat 14.4 if needed
no redo
+
20mins Z1
64cal