29th 
A. snatch pull 1; rest 15sec + hang snatch 1; rest 15sec/rest 3mins x 5 start moderat and build per set 
95x1.1
125x1.1 - https://www.youtube.com/watch?v=Q6msvG3HMG0&list=UUJUlzMgWIlBEceufyYSuoAQ
155x1.1 - https://www.youtube.com/watch?v=sjJZHvsB18Q&list=UUJUlzMgWIlBEceufyYSuoAQ
175x1.1 - https://www.youtube.com/watch?v=42FadpnN-10&list=UUJUlzMgWIlBEceufyYSuoAQ
185x1.1 - https://www.youtube.com/watch?v=cWl8-5M8-Lk&list=UUJUlzMgWIlBEceufyYSuoAQ
195x1.1 - https://www.youtube.com/watch?v=WltfGkdSvcw&list=UUJUlzMgWIlBEceufyYSuoAQ

205x(1+f) - https://www.youtube.com/watch?v=DmUFI_pTDyw&list=UUJUlzMgWIlBEceufyYSuoAQ
+
12mins grinder pace
2 stone to shoulder moderate
5 burpee box jump 30"
4 unbroken MU
7r + 2 - https://www.youtube.com/watch?v=Ab2H-CnPnRI&list=UUJUlzMgWIlBEceufyYSuoAQ

rest 8mins

12mins grinder pace
Row 200m
HS walk 20ft
3 PC 225#
5r - https://www.youtube.com/watch?v=DQcp3Fe8StU&list=UUJUlzMgWIlBEceufyYSuoAQ

28th 
AM
A. SJ from rack build to a tough double 
45x5, 135x4, 185x3, 215x2, 225x2
235x2 - https://www.youtube.com/watch?v=YSiahLp5K80&list=UUJUlzMgWIlBEceufyYSuoAQ
245x2 - https://www.youtube.com/watch?v=50lAnFlnPpU&list=UUJUlzMgWIlBEceufyYSuoAQ
255x2 - https://www.youtube.com/watch?v=IY3AZxV9_M8&list=UUJUlzMgWIlBEceufyYSuoAQ
265x(1+f) - https://www.youtube.com/watch?v=YuJH8nw23Ek&list=UUJUlzMgWIlBEceufyYSuoAQ

265xf - https://www.youtube.com/watch?v=Qq3JblDKGy0&list=UUJUlzMgWIlBEceufyYSuoAQ
265xf - https://www.youtube.com/watch?v=wyBupF804ng&list=UUJUlzMgWIlBEceufyYSuoAQ
B1. push press TnG; 2-3x5; rest 60sec
185x3, 185x3, 185x3, 185x3, 185x3
B2. 2 legless rope climbs 15'; rest 60sec 
2, 2, 2, 2, 2
B3. floor press @31X1; 3-5x5; rest 90sec 
185x5, 185x5, 185x5, 185x5, 185x5

PM
Row 250m 95% effort
rest walk 90sec x 10
rest 5mins after the 5th
all rows same pace 
all sets row at 50sec

27th 
AM
A. SC build to a tough single 
45x5, 135x4, 185x3
225x2 - https://www.youtube.com/watch?v=F0Xy0EN16Ao&list=UUJUlzMgWIlBEceufyYSuoAQ
240xf - https://www.youtube.com/watch?v=adLRvHEb0EA&list=UUJUlzMgWIlBEceufyYSuoAQ
240xf - https://www.youtube.com/watch?v=dQTcQkJHz-Q&list=UUJUlzMgWIlBEceufyYSuoAQ
240x1 - https://www.youtube.com/watch?v=5EQc1YVU1HY&list=UUJUlzMgWIlBEceufyYSuoAQ
250x1 - https://www.youtube.com/watch?v=ZNNzmk_0YYk&list=UUJUlzMgWIlBEceufyYSuoAQ
260xf - https://www.youtube.com/watch?v=z0QwJfBPmrA&list=UUJUlzMgWIlBEceufyYSuoAQ
260xf - https://www.youtube.com/watch?v=00r18XgSjLQ&list=UUJUlzMgWIlBEceufyYSuoAQ

B. BB front rack step up 6/leg; rest 1min btw legs x 3 
step-ups at 16”
135x6, 155x6, 165x6 - https://www.youtube.com/watch?v=OKzkMpkcFAc&list=UUJUlzMgWIlBEceufyYSuoAQ

C. emom - 18mins
odd - PC TnG x 3 tough you pick weight
even - 3-4 MU
205x3x9
4MU ub
https://www.youtube.com/watch?v=L1qM1GTPgzI&list=UUJUlzMgWIlBEceufyYSuoAQ

+
6-10 deficit HSPU 8"
AD 20sec all out
rest walk 4mins x 3
10 HSPU ub
testing the new Assault bike… WAHY harder than what i thought!
1 - https://www.youtube.com/watch?v=kBc1EhoFQKw&list=UUJUlzMgWIlBEceufyYSuoAQ
2 - https://www.youtube.com/watch?v=B2pVZR0mEKQ&list=UUJUlzMgWIlBEceufyYSuoAQ
3 - https://www.youtube.com/watch?v=pPNZEoEDQ88&list=UUJUlzMgWIlBEceufyYSuoAQ
4 - https://www.youtube.com/watch?v=pIdRBKNvJu0&list=UUJUlzMgWIlBEceufyYSuoAQ

PM
Run 100m 95% effort
rest walk back to start x 12
+
10mins Z1 run
1 - 18.6
2 - 18.1
3 - 17.8
4 - 17.2
5 - 17.1
6 - 17.1
7 - 16.0
8 - 16.1
9 - 16.0
10 - 15.9
11 - 15.2
12 - 14.7

25th 
AM 
A. muscle snatch build to a tough triple
45x5, 75x5, 95x3, 115x3, 135x3, 145x3 - https://www.youtube.com/watch?v=s6Zb55EGhOg&list=UUJUlzMgWIlBEceufyYSuoAQ

*a lot of tension at the shoulder after this. not natural/confortable. 
B. snatch balance 3x3 light fast rest as needed 
45x4, 95x3
145x3, 145x3, 145x3 - https://www.youtube.com/watch?v=L9NRtOahgOI&list=UUJUlzMgWIlBEceufyYSuoAQ
C. power snatch 1 every 30sec 165# 10mins 
no missed reps - https://www.youtube.com/watch?v=P2ih8B4Ez2A&list=UUJUlzMgWIlBEceufyYSuoAQ

+
12mins 80-90% effort
5 HSPU 6" deficit
25 DU unbroken
7 KBS 2pd
2 burpee MU 
6r + 30 - https://www.youtube.com/watch?v=xUxZlPVBpOQ&list=UUJUlzMgWIlBEceufyYSuoAQ

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.5
2 - 1:52.8
3 - 1:52.6
4 - 1:52.3
5 - 1:52.2
6 - 1:52.3
7 - 1:52.1
8 - 1:51.0

24th 
AM
A. FS cluster @30X0; 1. 1. 1. 1; rest 20sec/rest 3mins x 4 
45x5, 135x5, 225x3, 275x1
295x1.1.1.1, 295x1.1.1.1, 295x1.1.1.1, 295x1.1.1.1 - https://www.youtube.com/watch?v=jnTlmpIerIY&list=UUJUlzMgWIlBEceufyYSuoAQ

B. emom - 14mins
odd - SC 135# x 5
even - 12 T2B
all sets ub - https://www.youtube.com/watch?v=9Us6pqZOiRc&list=UUJUlzMgWIlBEceufyYSuoAQ

+
5, 4, 3, 2, 1 for time
SC 225#
rope climb 15’ 
10:17
no missed reps
https://www.youtube.com/watch?v=vSq7-92y36c&list=UUJUlzMgWIlBEceufyYSuoAQ

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
35mins
cool

22nd 
A. snatch pull 1. 1; rest 15sec + hang snatch 1. 1; rest 15sec/rest 3mins x 5 start moderat and build per st 
45x5, 75x3, 95x3
150x1.1 + 1.1 - https://www.youtube.com/watch?v=Kb4KtH0xE70&list=UUKz01K12G8LZzmbkdgLVnjw
170x1.1 + 1.1 - https://www.youtube.com/watch?v=pw1m_WhQoR0&list=UUKz01K12G8LZzmbkdgLVnjw
175x1.1 + 1.1 - https://www.youtube.com/watch?v=KCW-8tiCIPM&list=UUKz01K12G8LZzmbkdgLVnjw
180x1.1 + 1.1 - https://www.youtube.com/watch?v=jqqMJWqwJ8Q&list=UUKz01K12G8LZzmbkdgLVnjw
185x1.1 + 1.1 - https://www.youtube.com/watch?v=gRnT6ot1tS0&list=UUKz01K12G8LZzmbkdgLVnjw

+
12mins grinder pace
2 rope climbs 15'
HS walk 20ft
10 wall balls 20# 10' target
https://www.youtube.com/watch?v=rfc5sBus7aw&list=UUKz01K12G8LZzmbkdgLVnjw

rest 8mins

12mins grinder pace
3 wall walks
40 unbroken DU
3 burpee MU
Row 150m
https://www.youtube.com/watch?v=yifAofN_i_0&list=UUKz01K12G8LZzmbkdgLVnjw

21st 
AM
A. SJ from rack build to a tough triple 
45x5, 135x4, 185x3, 215x3
225x3 - https://www.youtube.com/watch?v=LWJ-AXfzEi0&list=UUKz01K12G8LZzmbkdgLVnjw
235x3 - https://www.youtube.com/watch?v=YQR4hUBV6Z4&list=UUKz01K12G8LZzmbkdgLVnjw
245x3 - https://www.youtube.com/watch?v=1yop6bovELY&list=UUKz01K12G8LZzmbkdgLVnjw
255x3 - https://www.youtube.com/watch?v=FiG_QKcaCw8&list=UUKz01K12G8LZzmbkdgLVnjw
265xf - https://www.youtube.com/watch?v=b7jP7aJZa3k&list=UUKz01K12G8LZzmbkdgLVnjw

B1. push press TnG; 2-3x4; rest 60sec
185x3, 195x3, 200x3, 205x3 - https://www.youtube.com/watch?v=ZQi8r8gB6Wg&list=UUKz01K12G8LZzmbkdgLVnjw
C. pendlay row @20X0; 4-6x4; rest 60sec 
185x6, 195x6, 200x6, 205x6 - https://www.youtube.com/watch?v=T0Naj9JugDo&list=UUKz01K12G8LZzmbkdgLVnjw
D. floor press @31X1; 3-5x4; rest 90sec 
185x5, 185x5, 185x5, 185x5

PM
Row 250m 95% effort
rest walk 90sec x 8
all rows same pace 
1 - 0:48.0
2 - 0:48.8
3 - 0:49.6
4 - 0:49.6
5 - 0:49.1
6 - 0:49.1
7 - 0:48.8
8 - 0:47.2

20th
AM
A. HSC TnG build to a tough triple in 6sets rest 90sec btw sets 
45x6
145x4 - https://www.youtube.com/watch?v=h5o0hWS0GlU&index=45&list=UUKz01K12G8LZzmbkdgLVnjw
195x3 - https://www.youtube.com/watch?v=EkgZMfnY9T8&list=UUKz01K12G8LZzmbkdgLVnjw&index=44
215x3 - https://www.youtube.com/watch?v=9sGJsm0Ocfs&list=UUKz01K12G8LZzmbkdgLVnjw&index=43
225x3 - https://www.youtube.com/watch?v=S_Ss2Jol-lM&index=42&list=UUKz01K12G8LZzmbkdgLVnjw
235x(2+f) - https://www.youtube.com/watch?v=ZOYLFQzi43I&list=UUKz01K12G8LZzmbkdgLVnjw
240x3 - https://www.youtube.com/watch?v=AmF5cIeGQ5I&index=39&list=UUKz01K12G8LZzmbkdgLVnjw

B. rear foot elevated split squat 3-4/leg BB on back; rest 1min btw legs x 3 
45x5, 135x4, 185x3
215x4, 225x4, 240x4 - https://www.youtube.com/watch?v=stZetWr0D88&list=UUKz01K12G8LZzmbkdgLVnjw
C. emom - 16mins
odd - PC TnG x 3 tough you pick weight
even - 3-4 MU
205x3x8
no missed reps
https://www.youtube.com/watch?v=IXcKLr43hHI

+
10 deficit HSPU 6"
AD 20sec all out
rest walk 4mins x 3
1 - ub/7cal/1:04 - https://www.youtube.com/watch?v=AXCeTcBMIGY&list=UUKz01K12G8LZzmbkdgLVnjw
2 - ub/7cal/0:59 - https://www.youtube.com/watch?v=D_YUyHoIwXA&list=UUKz01K12G8LZzmbkdgLVnjw
3 - ub/7cal/0:55 - https://www.youtube.com/watch?v=goQQjIXEkS0&list=UUKz01K12G8LZzmbkdgLVnjw

PM
Run 100m 95% effort
rest walk back to start x 10
+
10mins Z1 run
1 - 17.6
2 - 18.9
3 - 18.1
4 - 18.0
5 - 18.0
6 - 17.7
7 - 17.7
8 - 17.2
9 - 17.1
10 - 16.6

18th 
AM 
A. muscle snatch build to a tough double
45x5, 75x4, 95x3, 115x2
125x2 - https://www.youtube.com/watch?v=9d6VgKgeIaw
135x2 - https://www.youtube.com/watch?v=13wIB0MKFOQ
145x(f+1) - https://www.youtube.com/watch?v=x31G97NWuD4
150x2 - https://www.youtube.com/watch?v=WH1rVm1zEu0

B. snatch balance 3x3 light fast rest as needed 
95x3, 125x3, 125x3, 125x3 - https://www.youtube.com/watch?v=1-5DFPrMGGo

C. snatch from high blocks build to a tough double not a 2rm 
75x3, 125x2
145x2 - https://www.youtube.com/watch?v=wsbbMsp4IKc
165x2 - https://www.youtube.com/watch?v=KfgqMpNgQXw
175x2 - https://www.youtube.com/watch?v=Tb7mcAaH3hw
185x2 - https://www.youtube.com/watch?v=mFJ4igs2U7U

+
12mins 80-90% effort
5 push press 115#
7 DL 115#
9 box jump on and over 24"
12 cal row 
https://www.youtube.com/watch?v=9G6FWr0gYjE

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.0
2 - 1:54.1
3 - 1:53.1
4 - 1:53.0
5 - 1:53.5
6 - 1:53.4
7 - 1:53.1
8 - 1:52.2
*legs are fucked… hard to push...

17th 
AM
A. FS cluster @30X0; 2. 2. 2; rest 20sec/rest 3mins x 4 
45x5, 135x5, 225x3
275x2.2.2 - https://www.youtube.com/watch?v=o1-MFC3rljs
275x2.2.2 - https://www.youtube.com/watch?v=fLfQuEzb-bE
275x2.2.2* - https://www.youtube.com/watch?v=3RNy3XseAJc
275x2.2.2 - https://www.youtube.com/watch?v=fweLd_8NvJo
*legs are already fucked

B. emom - 12mins
odd - SC 135# x 5
even - 12 T2B
hard to get in squat. right leg particularly tight
https://www.youtube.com/watch?v=XncrmlHaBQ8

+
7, 6, 5, 4, 3, 2, 1 for time
strict chin up
FW 50m 100#/hand
back squat 77% of 1rm 
*legs were even more fucked bar @ 260 felt super heavy
16:55
https://www.youtube.com/watch?v=VRhUN2EJVYY

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
30mins

15th 
A. PS build to a tough single quickly 
155x1, 170x1, 185x1, 195x1, 205x1
https://www.youtube.com/watch?v=4J6BddUHNcs

+
10mins grinder pace
2 rope climbs 15'
HS walk 20ft
10 wall balls 20# 10' target
https://www.youtube.com/watch?v=WYu1064lps4

rest 8mins

10mins grinder pace
3 wall walks
40 unbroken DU
3 burpee MU
Row 150m
https://www.youtube.com/watch?v=9Qi-UMRZe2g

14th 
AM
A. SJ from rack build to a tough single 
45x5, 135x4, 185x, 215x1, 225x1
240x1 - https://www.youtube.com/watch?v=iYkOEf8uCpk
250x1 - https://www.youtube.com/watch?v=PExd7XQtcFk
260x1 - https://www.youtube.com/watch?v=yjak2skHjtE
270x1 - https://www.youtube.com/watch?v=VAyPJtz7Rtw
280xf* - https://www.youtube.com/watch?v=e9btNlk-J6Q

280xf* - https://www.youtube.com/watch?v=LNnxHOZp0fI
*did not commit under the bar.

B. push press @12X1; 3-4x4; rest 3mins
185x4, 195x4, 195x4, 195x4 - https://www.youtube.com/watch?v=kTxdVHVHQ3k

C. pendlay row @20X0; 6-8x3; rest 2mins 
185x8, 185x8, 185x8 - https://www.youtube.com/watch?v=j6XsQxbcZFo

D. floor press @31X1; 5-6x3; rest 3mins 
185x6, 185x(5+f), 185x6 - https://www.youtube.com/watch?v=0M8wfyCJ4TU

PM
AD 5mins easy pace
+
AD 30sec rest walk 30sec x 20 
+
AD 5mins easy pace
257cal

13th
AM
A. close grip bench press @20X0 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 135x5, 185x3
205x3 - https://www.youtube.com/watch?v=WRJ_zrY5Jfk
210x3 - https://www.youtube.com/watch?v=NoFBtDAnQ44
215x2 - https://www.youtube.com/watch?v=Fg3a0_bxYEQ
220x2 - https://www.youtube.com/watch?v=BCr7d4Q_-bs
225x1 - https://www.youtube.com/watch?v=OGBkbrt_0ww
230x1 - https://www.youtube.com/watch?v=tvoRg19UbtE

B. BB front rack step up 4-5/leg; rest 1min btw legs x 3 
135x5
155x5 - https://www.youtube.com/watch?v=SbqOERZxQrg
165x5 - https://www.youtube.com/watch?v=NaFPM1OdOMg
step-ups to 18”. Still having troubles to complete the full extension on single leg.

C. emom - 14mins
odd - PC TnG x 3 tough you pick weight
even - 3-4 MU
215x3x7
https://www.youtube.com/watch?v=qyf3X9kB12Y

+
10 DB snatch alternating 70#
AD 20sec all out
rest walk 4mins x 3
59sec/7cal - https://www.youtube.com/watch?v=glllv2e8hbM
1:02/8cal - https://www.youtube.com/watch?v=auOapj_66pY
59sec/7cal - https://www.youtube.com/watch?v=A9Ee6Z-YA40

PM
Run 20-30mins easy pace
cool
running in the snow with Laika.

11th 
AM 
30 SC for time 225#
8:53 - no missed reps
https://www.youtube.com/watch?v=1TaSqu1ABCo

PM
Row 10mins
AD 10mins
Jog 10mins
all easy pace
felt better doing this… easier to find a constant pace… easier to breathe
onward

10th 
AM
A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3 keep this moderate just to stimulate CNS 
225x3.3.3 - https://www.youtube.com/watch?v=XCuOJkoO-r0
225x3.3.3 - https://www.youtube.com/watch?v=Id5YtNEsoqE
225x3.3.3 - https://www.youtube.com/watch?v=pQ_6hXeEqFw

B. 50 CTB chin ups for time
57sec - unbroken
https://www.youtube.com/watch?v=f0VQxVGHZSw

C. 50 HSPU for time
2:59 - unbroken
https://www.youtube.com/watch?v=K07i8GK7MEk

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
FW 50m 2pd/hand
30mins
cool

The samurai must maintain his faith in his beliefs, even as the social or political climate shifts and alters. He must be patient, must act in a manner that may at times seem irrational or illogical, must resist the temptations of instant gratification, and must work towards fulfilling what may seem to be an impossible idea.

As a result, the samurai is often something of an outsider, a rebellious figure because he refuses to conform to the habits of the day.

- Takahiro Kitamura

8th
AM - woke up with a sore throughout/coughing. not feeling rested.
A. clean and jerk build to a max in 10mins
245x1, 260xf, 260xf, 260x(1+f) - https://www.youtube.com/watch?v=zGy0YJyRSrE
pissed that i miss the jerk. did not commit under it. doubted myself.

rest 10-15mins

B. Row 500m rest 90sec in rower Row 500m all out for best possible combined time report times and body weight

1:41.8
1:37.6
@ 154# bwt
https://www.youtube.com/watch?v=NYbCNyHbqIA
rest 15-60mins

For time:
21 PS (95/65#)
15 burpees over bar (vertical torso over bar)
15 PC&J
12 burpees over bar
9 thrusters
9 burpees over bar
5:40 - https://www.youtube.com/watch?v=AW8XhusxiAM

*today, three of my athletes were supposed to compete in a friendly competition (3 events; 1 rm back squat/bench press/dead lift).
at the last minute two of them opted out and so i was there with only one of my athletes… so i decided to participate to use this energy within positively.
the competition was supposed to be scored as per bwt ratios… at the end of the day they decided to just do the cumulative weight lifted. if they would have done the weight ratios i would have won!

1 - Back squat
335x1 - https://www.youtube.com/watch?v=vvWNzKwzA-Q

2 - Bench press (close grip for me)
245x1 (pr)

3 - Deadlift
465x1 (pr 3x bwt)
https://www.youtube.com/watch?v=cNUOxXmMEBY

PM
3k run for time track preferred
13:02
running with Laika… like my life depended on it… like the wind… :)


OPTathlon 4.0 Oct 6, 2013 - http://opt-mizar.blogspot.ca/2013/10/6th-optathlon-event-1-clean-and.html
OPTathlon 3.0  Apr 14, 2012 - http://optathlon3.optexperience.com/
OPTathlon 2.0  Nov 9, 2012 - http://opt-mizar.blogspot.ca/2012/04/22-apr-optathlon-2.html
OPTathlon 1.0  Nov 9, 2012 - http://opt-mizar.blogspot.ca/2011/10/109-optathlon-testing-1-clean-and.html

7th
AM
3 rounds for time
15 KBS 2pd
15 burpees 
3:10 (pr) - https://www.youtube.com/watch?v=GR2w8fozM4M
3:40 (March 6, 2014) - http://opt-mizar.blogspot.ca/2014/03/6th-am-a.html

PM
AD 3mins easy pace
+
AD 30sec 97% effort
rest walk 4mins x 4
+
15 mins easy AD

6th 
AM
A. close grip bench press @20X0 5, 4, 3, 2, 1; rest 3mins
45x5, 135x5
185x5, 195x4, 205x3, 215x2, 230x1 - https://www.youtube.com/watch?v=f1RHetfXCS4

B. BB on back rear foot elevated split squat 3x3/leg; rest as needed btw legs
45x3, 135x3, 185x3
205x3 - https://www.youtube.com/watch?v=e-9eWg7dD0w
220x3 - https://www.youtube.com/watch?v=W25ENrCPSgw
230x3 - https://www.youtube.com/watch?v=nftud6K2lE4

C. emom - 12mins
odd - PC TnG x 3 tough you pick weight - (185x3, 205x3x5)
even - 3-4 MU - (4 ub)
https://www.youtube.com/watch?v=F2IRr93kfKg

+
Row 500m increase pace every 100m last 100m all out
1:43.3 - https://www.youtube.com/watch?v=_fPQd9VWAkA

PM
Run 30sec 3000m pace
rest walk 30sec x 10
rest walk 3mins
Run 400m 3000m pace
+
Run 800m easy cooldown pace

4th
AM - Legs more than fucked up from WB-C2Bpu training.

A. muscle snatch build to a tough triple
45x5, 75x5, 95x3, 115x3, 125x3
135x3 - https://www.youtube.com/watch?v=TlYnA8c30rE
145x3 - https://www.youtube.com/watch?v=COsnd62VzVQ

B. hang snatch start at 115# add 10# every min until max
115  - 205x1, 215xf
https://www.youtube.com/watch?v=nlTxNHfQPsU

C. OHS 80% of 1rm @20X0 2-3 x 4 rest 60sec
230x2, 230x3, 230x3, 230x3 - https://www.youtube.com/watch?v=YPR4NZ11Uao

+

12mins 80-90% effort
Run 200m
5 DL 225#
4 unbroken MU
https://www.youtube.com/watch?v=aL2bKW5k-TQ

PM *was not able to stay in the pain zone. body/mind completely shut down. focus on completing the training despite of the pain.

Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week \

1 - 1:51.1
2 - 1:51.4
3 - 1:55.8
4 - 2:01.8
5 - 2:03.7
6 - 2:03.2
7 - 2:00.5
8 - 1:57.9

Nov 3
AM
A. FS - build to a max
45x5, 135x5, 225x3, 275x2
300x1 - https://www.youtube.com/watch?v=P3JYmPXyMTk
310x1 - https://www.youtube.com/watch?v=4Jf0c4ONPfM
320x1 - https://www.youtube.com/watch?v=b9UXufniGfI
330xf - https://www.youtube.com/watch?v=41ICCQC56Sk
330xf - https://www.youtube.com/watch?v=Fg8siDuZT6Q

B.
4 rds for time:
35 unbroken wall balls
20 unbroken CTB chin ups
13:57 - https://www.youtube.com/watch?v=D6i3iDFG6zg

COMPLETELY FUCKED UP
brought me back to 2010 regionals
that time did 14:37
http://scores2010.crossfit.com/scoring/r/canada/men/event-3-wallballspull-ups,536/index.html

PM

AD 1min easy pace
Row 1min easy pace
Side plank right and left 30/30s each
FW 50m 1.5pd/hand
30mins

Nov 1st
10mins grinder pace
1 wall walk
2 rope climbs
3 box jump 36”
7 rd
https://www.youtube.com/watch?v=w2lA2FDayms

rest 5mins

10mins grinder pace
FW 50m 100#/hand
10 HR pushups
10 situp
6 pistols*
5rd + 50m FW
*pistols need a lot of work!... BIG weakness...
https://www.youtube.com/watch?v=j65470bR_4s

31st
AM
A. SJ from rack build to a tough double
45x5, 135x3, 185x2, 215x2
225x2 - https://www.youtube.com/watch?v=fUenkiunzFM
235x2 - https://www.youtube.com/watch?v=yrgJ7FXvGwE
245x2 - https://www.youtube.com/watch?v=E2cHkfb9MF8
255x2 - https://www.youtube.com/watch?v=xfvcHTfv1HU

265xf* - https://www.youtube.com/watch?v=nFNYgtUTAvU
265xf* - https://www.youtube.com/watch?v=GODFzV4xUDA
*chikened out
B. push press @12X1; 4-5x4; rest 3mins
185x5, 185x5, 185x5 - https://www.youtube.com/watch?v=0Okiu6XyhgY
C. pendlay row @20X0; 6-8x3; rest 2mins
185x8, 185x8, 185x8 - https://www.youtube.com/watch?v=6ljZB3r8RdY
D. floor press @31X1; 5-6x3; rest 3mins
185x5, 185x5, 185x5 - https://www.youtube.com/watch?v=_jxFZ2HD-Aw

PM
AD 5mins easy pace
+
AD 30sec rest walk 30sec x 20
rest walk 2mins x 2
+
AD 5mins easy pace
1 - 218cal
2 - 218cal

30th
AM
A. HSC TnG x 3 moderate weight emom - 6mins speed focus
185x3, 185x3, 185x3 - https://www.youtube.com/watch?v=LO-ezKCwxck

B. rear foot elevated split squat 3-4/leg; rest 1min btw legs x 3
195x4 - https://www.youtube.com/watch?v=1S0HZLnp-TM
205x4 - https://www.youtube.com/watch?v=RzWI8WK8-5A
215x4 - https://www.youtube.com/watch?v=9cBXRIeg6oE

C. emom - 16mins
odd - 4 MU
even - 3 PC and jerk 1. 1. 1 155# + 20 DU
all sets ub - https://www.youtube.com/watch?v=1Bm5uPW7FZ0

+
5 DL TnG tough
12 burpees over the bar AFAP
rest 3mins x 3
325x5 - 32sec - https://www.youtube.com/watch?v=AatUAAVgi9c
335x5 - 31sec - https://www.youtube.com/watch?v=BXfO3WvMs2c
345x5 - 30sec - https://www.youtube.com/watch?v=YtvQCG1Gm8M

PM
run 400m 3k pace
rest walk 30sec x 6 - 8 sets
1 - 1:38sec
2 - 1:38sec
3 - 1:38sec
4 - 1:36sec
5 - 1:36sec
6 - 1:34sec
7 - 1:34sec
8 - 1:24sec