Free...: December 2014

27th
A. power snatch build to a tough single quickly
95x3, 135x2
165x1 - https://www.youtube.com/watch?v=BX7jW_EZEM0
185x1 - https://www.youtube.com/watch?v=MrOlTIBb8kk

26th
AM
A. 5mins S2O ladder unbroken 5, 4, 3, 2, 1, then repeat 155#
3r + (5.4)
https://www.youtube.com/watch?v=r0ZomHeji4s

B1. 10 CTB chin ups; rest 20sec
ub for all sets
B2. 20 wall balls 20# 10' target; rest 20sec
ub for all sets
B3. amrap strict L-chinups; rest 20sec
10 - 10 - 6 - 6
B4. 10 thrusters 105#; rest 20sec
ub for all sets
B5. 10 CTB chin ups; rest 2mins x 4
ub for all sets
1 - https://www.youtube.com/watch?v=3ZQ-_kgqIrs
2 - https://www.youtube.com/watch?v=OCqTzDkZv5Y
3 - https://www.youtube.com/watch?v=ahaCwWn4AaE
4 - https://www.youtube.com/watch?v=RguOoGHSbjU

+
5, 4, 3, 2, 1 for time
DL 315#
box jump 36”
*cramping on the calfs on the first round
then things got better so was able to push harder
took me about 15-20min to recuperate from part b
3:19 all sets UB
https://www.youtube.com/watch?v=7wYECpRrZYw

PM
Row 300m 95% effort
rest walk 90sec x 14
rest 5mins after the 7th
all rows same pace
1 - 1:03.6
2 - 1:03.4
3 - 1:02.9
4 - 1:03.0
5 - 1:02.5
6 - 1:02.8
7 - 1:02.9
8 - 1:02.6
9 - 1:02.5
10 - 1:02.2
11 - 1:02.5
12 - 1:02.0
13 - 1:01.8
14 - 1:00.1
happy about this.
stayed in the present…

23rd
AM
A. muscle snatch x 1/hang power snatch TnG x 5; rest 2min x 5
45x5, 75x5
95x(1+5), 125x(1+5), 145x(1+5), 145x(1+5)
145x(1+5) - https://www.youtube.com/watch?v=5vOOgXrhKk8

B. emom - OHS 135# x 6-8 - 5mins
135x8x5 - https://www.youtube.com/watch?v=tLPGqaUSvnQ

C 20 TGU 1.5pd alt hands per rep
5:04 - https://www.youtube.com/watch?v=hNjcyx9oCJs

+
14min cap
60 cal row
50 wall balls 20# 10' target
40 box jump sd 24"
30 burpees
20 PC 225#
amrap CTB chin ups the rest of time
completed 13 power cleans - no missed reps!
happy about this…
https://www.youtube.com/watch?v=uzlLcnpckEA

PM
Row 500m rest 30sec x 10
all rows must be same pace small uptick from last week
1 - 1:54.4
2 - 1:53.5
3 - 1:53.6
4 - 1:53.3
5 - 1:53.3
6 - 1:53.6
7 - 1:53.0
8 - 1:52.6
9 - 1:52.3
10 - 1:51.2

22nd
AM
A. FS cluster @30X0; build to a max
95x5, 135x5, 225x3, 275x1
295x1 - https://www.youtube.com/watch?v=tMjz_LOZv44
305x1 - https://www.youtube.com/watch?v=crxqemOcd3c
315x1 - https://www.youtube.com/watch?v=EuHeukg9Q2M

320xf - https://www.youtube.com/watch?v=2bgUHim8OlU
B. emom - 20mins
odd - SC thruster 135# x 5
even - 40 DU
all sets ub
https://www.youtube.com/watch?v=hfsKkyLH7J8

+
5 rounds for time
3 unbroken MU
5 ball to shoulder 120#
no 120# ball so used 150# atlas stone
7:42 - https://www.youtube.com/watch?v=lMiP8uVYjn8

rest 8mins

6min amrap
2 wall balls 20# 10' target
2 KBS 2pd
increase by 2 reps every round
completed round of 14 + 15 wall balls
https://www.youtube.com/watch?v=VNQOEDpCO24

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

+
12mins grinder pace
3 wall walks
2 burpee MU
50 unbroken DU
FW 50m 88#/hand
5r
https://www.youtube.com/watch?v=hdad4Dbmnqs

rest 8mins

12mins 85% effort
Row 200m
AD 20cals
10 KBS 2pd
3r +10cal
https://www.youtube.com/watch?v=vmh7bGEAMiM

19th
AM
A. SJ from rack build to a tough double in 10mins
Started training in the AM but only had 20 min to get is done so rushed through it.
45x5, 135x5, 185x3, 215x2
235x2 - https://www.youtube.com/watch?v=TBSB5lMfenY
255x2 - https://www.youtube.com/watch?v=imDuAymVKRc
270xf - https://www.youtube.com/watch?v=asaW6gI72hQ
270xf - https://www.youtube.com/watch?v=LC1Ht6DM5qw
270xf - https://www.youtube.com/watch?v=pHcp4-KajJI
rushing through the training. not focus on the task.
not satisfied with the results so after the privates that i had to do, i re-started
... to be in the present...

45x5, 95x4, 135x3, 185x3, 225x2
235x2 - https://www.youtube.com/watch?v=Fq91y94tB34
255x2 - https://www.youtube.com/watch?v=DARgyO5GPWA
270x(1+f) - https://www.youtube.com/watch?v=yHKPbnp_yaw

+
3 sets 95% effort
20 PC and jerk 75#
10 burpees
AD 15sec tough
rest 3mins
1 - 1:41sec / 2cal - https://www.youtube.com/watch?v=1ONQ-3PBpzU
2 - 1:44sec / 2cal - https://www.youtube.com/watch?v=LXEoYEsnJvg
3 - 1:40sec / 3cal - https://www.youtube.com/watch?v=qs-bD6KyJ5w

PM
Row 300m 95% effort
rest walk 90sec x 12
rest 5mins after the 6th
all rows same pace
1 - 1:03.2
2 - 1:02.8
3 - 1:02.7
4 - 1:02.7
5 - 1:02.8
6 - 1:02.9
7 - 1:02.9
8 - 1:02.8
9 - 1:02.5
10 - 1:02.5
11 - 1:02.5
12 - 1:01.0

18th
AM
A. SC TnG build to a tough single
45x5, 135x5, 185x3, 215x1, 230x1
245xf - https://www.youtube.com/watch?v=aEO0qo1iFGo
255x1 - https://www.youtube.com/watch?v=hNYmuT8h9bY
265xf - https://www.youtube.com/watch?v=mteQdruxt7w

265xf - https://www.youtube.com/watch?v=UAuc6H9b4cM
265xf - https://www.youtube.com/watch?v=TQN2--ueej0

B1. BB front rack reverse lunge 20steps tough; rest 20sec
155x20, 155x20, 155x20 - https://www.youtube.com/watch?v=IBAbmuLhsDU
B2. 15 CTB chin ups; rest 1min x 4
ub - ub - ub - ub

C. emom - 20mins
odd - PC TnG x 3 tough you pick weight
even - 1 MU + 7 ring dips
all sets at 195x3
1MU+7dip
https://www.youtube.com/watch?v=6SbpNvikjGU

+
6-10 deficit HSPU 8"
AD 20sec all out
rest walk 4mins x 3
1 - 10HSPU/7cal/ 44sec - https://www.youtube.com/watch?v=bQYmgnxtpFE
2 - 10HSPU/8cal/ 47sec - https://www.youtube.com/watch?v=wjNdURDyymc
3 - 10HSPU/9cal/ 48sec - https://www.youtube.com/watch?v=LGTFqlIvrVo

PM
Run 200m 95% effort
rest walk back to start x 9
1 - 43sec
2 - 43sec
3 - 43sec
4 - 39sec
5 - 39sec
6 - 39sec
7 - 39sec
8 - 38sec
9 - 37sec

+
10mins Z1 run

16th
AM
A. muscle snatch build to a tough double quickly
45x5, 75x2, 95x2, 125x2
135x2 - https://www.youtube.com/watch?v=xidhL1in1-s
145x2 - https://www.youtube.com/watch?v=NJS9Q-RGpL8
155x2 - https://www.youtube.com/watch?v=DVGTeAq-Yp0

B. snatch balance 3x3 light fast rest as needed
135x3, 145x3, 145x3 - https://www.youtube.com/watch?v=B_cwRhmzwsg

C. hang power snatch Tng build to a tough double
95x4 - https://www.youtube.com/watch?v=kTF7J3NAKFY
135x2 - https://www.youtube.com/watch?v=Y61URRL-ids
165x2 - https://www.youtube.com/watch?v=oR3fKXfBG2I
175x2 - https://www.youtube.com/watch?v=rymL7odRozM
185x2 - https://www.youtube.com/watch?v=eVhUQGVUFYw
195x2 - https://www.youtube.com/watch?v=yWEWB1_jb4s

205xf - https://www.youtube.com/watch?v=RkuTHu7ZvYo
205x1* - https://www.youtube.com/watch?v=71cUxi38yTY
*got scared to lower the bar and immediately explode up.

+
12mins 80-90% effort
Row 150m
4 burpee box jumps 24"
10 KBS 1.5pd
7r + 5Kbs
https://www.youtube.com/watch?v=8zuw5yceUK4

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.4
2 - 1:50.8
3 - 1:50.7
4 - 1:51.7
5 - 1:50.4
6 - 1:51.3
7 - 1:50.5
8 - 1:49.3

15th
AM
A. FS cluster @30X0; 1. 1; rest 20sec/rest 3mins x 6
45x5, 135x5, 225x3, 275x2
290x1.1 - https://www.youtube.com/watch?v=HijPA4rKaBg
295x1.1 - https://www.youtube.com/watch?v=UwmiVTvPgkw
295x1.1 - https://www.youtube.com/watch?v=0zkEro4QU-U
295x1.1 - https://www.youtube.com/watch?v=ShfI-bceR18
300x1.1 - https://www.youtube.com/watch?v=G5OZ5B6j50M
300x1.1 - https://www.youtube.com/watch?v=n-2Jlcrgdmc

B. emom - 18mins
odd - SC thruster 135# x 5
even - 40 DU
all sets of SC TH UB
broke two sets of DU, trying a new rope.
https://www.youtube.com/watch?v=TIxjjWGiGY8

+
5, 4, 3, 2, 1 for time
MU
PC and jerk 225#
No missed reps :)
9:53
https://www.youtube.com/watch?v=agFfiYjaVKk

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
45mins
cool

13th
OPEX Winter Challenge 2014 - please sign up to compare
Here is the online sign up link: http://opexfit.com/events/annual-winter-classic/
Please post results online at OPEXfit.com/blog

Event 1
Establish max load in the following complex:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
45, 95, 135
165 - https://www.youtube.com/watch?v=oTbc8KZ8bi0
185xf - https://www.youtube.com/watch?v=Bbmk9xYRVtM
185x1 - https://www.youtube.com/watch?v=vVDZH-MWJz8

Complex must be performed UB without resting the bar on the ground

Event 2
For time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
UB CTB pull-up
2:01 - https://www.youtube.com/watch?v=X7cXfQSZaFo

Must drop from bar btwn each set -- 10 minute time cap where remaining repetitions are added to time cap (ex. 10:19 for 19 remaining CTB pullups) - no partial sets are allowed in scoring

Event 3
For time
40 Back squats - 75/45#
40 Row calories
30 Front squats - 75/45#
30 Row calories
20 OH squats - 75/45#
20 Row calories
9:36 - https://www.youtube.com/watch?v=66MUBTFzVjw

Each break - defined as returning the bar to the floor - from any squat set results in a 12 Bar-facing burpee penalty per break

12th
AM
A. SJ from rack build to a tough triple in 10mins
45x5, 135x4, 185x3, 215x3
235x3 - https://www.youtube.com/watch?v=xz9D-NGSAe0
245x3 - https://www.youtube.com/watch?v=OAFe3nvmkpk
260x3* - https://www.youtube.com/watch?v=dnaUlYz0QPs
*Pr

+
3 sets 95% effort
20 wall balls 20! 30' target
10 burpees
AD 15sec tough
rest 3mins
ub - https://www.youtube.com/watch?v=pLF670zzS9g
ub - https://www.youtube.com/watch?v=ORz7hnr1p4k
ub - https://www.youtube.com/watch?v=zWOgj37rHB4

PM
Row 275m 95% effort
rest walk 90sec x 12
rest 5mins after the 6th
all rows same pace
1 - 55.4
2 - 55.4
3 - 55.2
4 - 55.2
5 - 55.3
6 - 55.2
7 - 55.1
8 - 55.2
9 - 55.1
10 - 54.8
11 - 54.9
12 - 53.0

11th
AM
A. SC TnG build to a tough double
45x5, 135x4, 185x2, 215x2
225x2 - https://www.youtube.com/watch?v=svZujNtpIf4
235x2 - https://www.youtube.com/watch?v=J1sFNVMit6c
245x(1+f) - https://www.youtube.com/watch?v=NgJd2PZ-Quo
245x2* - https://www.youtube.com/watch?v=3PRI-tni_Hw

255x(1+f) - https://www.youtube.com/watch?v=s3xU49eF-TI
*very happy about this one!!!1
B. BB front rack step up 4/leg; rest 1min btw legs x 3
165x4, 175x4, 185x4 - https://www.youtube.com/watch?v=EXloDko7rSk

C. emom - 20mins
odd - PC TnG x 3 tough you pick weight @ 210
even - 3-4 MU
all sets ub
https://www.youtube.com/watch?v=ZDPE0XgegYM

+
6-10 deficit HSPU 8"
AD 20sec all out
rest walk 4mins x 3
ouch the AB!!!
1 - https://www.youtube.com/watch?v=20M9HEN5Qxo
2 - https://www.youtube.com/watch?v=4OISWqvvT0Y
3 - https://www.youtube.com/watch?v=hQGwgiw04_c

PM
Run 200m 95% effort
rest walk back to start x 8
massive snow storm so did rows instead
90 sec rest bt each row
1 - 38.9
1 - 39.0
1 - 39.1
1 - 38.5
1 - 38.3
1 - 38.4
1 - 38.0
1 - 37.2
+
10mins Z1 run

9th
AM
A. hang muscle snatch build to a tough triple quickly
45x5, 75x3, 95x3, 125x3
135x3 - https://www.youtube.com/watch?v=pSI37UexK7w
145x3 - https://www.youtube.com/watch?v=IQ0QKvcBZ0g
155x(2+f) - https://www.youtube.com/watch?v=_n0ildrvY08

B. snatch balance 3x3 light fast rest as needed
135x3, 135x3, 135x3 - https://www.youtube.com/watch?v=L37YzAJs53Q

C. hang snatch build to a max
95x2, 125x1, 145x1, 165x1
175x1 - https://www.youtube.com/watch?v=6kvuS3tGU-I
185x1 - https://www.youtube.com/watch?v=yfv4CJ2otG4
195x1 - https://www.youtube.com/watch?v=j2vrzT6Ev38
205x1* - https://www.youtube.com/watch?v=ShL48Li3zSg

205xf - https://www.youtube.com/watch?v=D1iCWpu6hgc
205xf - https://www.youtube.com/watch?v=9pwDe8N2vY0
*solid snatch
+
12mins 80-90% effort
Row 250m
10 wall balls 20# 10' target
4 MU unbroken
5r + 250m+4WB
https://www.youtube.com/watch?v=UfTy94V3Uys

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.1
2 - 1:52.1
3 - 1:52.0
4 - 1:51.5
5 - 1:51.9
6 - 1:51.5
7 - 1:51.7
8 - 1:50.6

8th
AM
A. FS cluster @30X0; 1. 1; rest 20sec/rest 3mins x 6
45x6, 135x3, 225x3, 275x2
285x1.1 - https://www.youtube.com/watch?v=hT2EYKvpZAc
290x1.1 - https://www.youtube.com/watch?v=QJx7_z1Hdmc
295x1.1 - https://www.youtube.com/watch?v=xCURTHq6gHE
295x1.1 - https://www.youtube.com/watch?v=zf2ZW6Ad1t8
295x1.1 - https://www.youtube.com/watch?v=Yy0Krgtimn4
300x1.1 - https://www.youtube.com/watch?v=b6ETj3-kaQ8

B. emom - 18mins
odd - SC thruster 135# x 5
even - 40 DU
all sets ub
https://www.youtube.com/watch?v=P8pnQQnbpWE

C. 50 strict hspu for time
3:56 - 21 ub
https://www.youtube.com/watch?v=4h5SVTM4umU

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins

6th
A. snatch pull 1; rest 15sec + hang snatch 1; rest 15sec/rest 3mins x 6 start moderat and build per set
45x3, 95x2, 125x1
165x1.1 - https://www.youtube.com/watch?v=GaNKEvmtHEg
175x1.1 - https://www.youtube.com/watch?v=ovjYzYYt9-s
185x1.f - https://www.youtube.com/watch?v=GdhvFqz2NVE
195x1.1 - https://www.youtube.com/watch?v=VSymjcXdF8s

205x1.f - https://www.youtube.com/watch?v=5QRTy-xIaoo
205x1.f - https://www.youtube.com/watch?v=V5FYvDDwV8E

+
12mins grinder pace
AD 20cals
2 stone to shoulder moderate
5 unbroken MU
3r + 21 - https://www.youtube.com/watch?v=GXqJ5mMqmfo

rest 8mins

12mins grinder pace
5 PC and jerk 135#
10 walk lunges
10 situps
8r + 15 - https://www.youtube.com/watch?v=B8mM7g3EgxE

5th
Off
Walk briskly
Breathe lots
went for about 1hr walk… unplugged.

4th
Off
Walk with ur doggie
Meditate

... what do i want?...

... what do i need?...

2nd
AM
A. muscle snatch build to a tough double quickly
45x5, 75x4, 100x2, 130x2, 145x2, 150x2 - https://www.youtube.com/watch?v=V3SJWrE9eK8

B. snatch balance 3x3 light fast rest as needed
95x3, 145x3, 145x3, 145x3 - https://www.youtube.com/watch?v=I03DNQCxaYY

C. power snatch start at 95# add 10# every 60-90sec until max
95 - 205x1 :)
https://www.youtube.com/watch?v=VgdDZecDtVI

+
12mins 80-90% effort
Row 300m
5 Ps 135# add 10# every round
135x5 ub
145x5 ub
155x5 ub
165x(4+f+1)
175x1
https://www.youtube.com/watch?v=ZffevU-z0xI

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.4
2 - 1:52.6
3 - 1:52.3
4 - 1:52.5
5 - 1:52.4
6 - 1:52.1
7 - 1:52.2
8 - 1:49.2

Dec 1st
AM
A. FS cluster @30X0; 1. 1. 1; rest 20sec/rest 3mins x 5
295x1.1.1, 295x1.1.1, 295x1.1.1, 295x1.1.1, 295x1.1.1 - https://www.youtube.com/watch?v=5qlVsf_Nq-E

The bar felt heavy today!

B. emom - 16mins
odd - SC thruster 135# x 5
even - 40 DU
all sets ub
https://www.youtube.com/watch?v=S6EzBkFq7RI

+
for time
30, 20, 10 HSPU
10, 20, 30 chin ups *mistakenly did c2b pull-up
6:45 - ub
https://www.youtube.com/watch?v=KhyTEPFTq9A

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins
cool