21st

A. Push press TnG x 2 + PJ TnG x 2; rest as needed x 5
45x5, 135x2/2, 185x2/2
205x2/2 - https://www.youtube.com/watch?v=60cpo6Qr4Uw
210x2/2 - https://www.youtube.com/watch?v=g1TfCHtzc9s
215x2/2 - https://www.youtube.com/watch?v=qfa0zqthRtg
220x2/2 - https://www.youtube.com/watch?v=es84-6dL50I
225x(1+f)/2 - https://www.youtube.com/watch?v=J3XixGZp-NA

+
4mins 95% effort
10 wall balls 20# 10' target
4 ball slams 40#
3 MU
4r + 16
https://www.youtube.com/watch?v=KkwCO5jstbo

rest 5mins
4mins 95% effort
25 DU
5 burpees
10 air squats
6r + 5
https://www.youtube.com/watch?v=vldwT2Yw5XA

rest 5mins
4mins 95% effort
12 box jump SD 24"
8 HSPU
4r + 5
https://www.youtube.com/watch?v=9MW1MREIMjc

19th 

A. hang power snatch build to a tough TnG triple 10mins
45x5, 95x4, 135x3, 165x3
175x3 - https://www.youtube.com/watch?v=tsFhePC_N3g
185x(2+f) - https://www.youtube.com/watch?v=-NVVKYP-p9o
190x3* - https://www.youtube.com/watch?v=ZKAbsfCdoCE

*not TnG
B. AD 1min 90% aero rest 1min x 5
11cal, 12, 13, 14, 15
+
12min amrap
Row 200m
20 walk lunges
10 PS 115#
5rounds
all PS unbroken
https://www.youtube.com/watch?v=Q7gVFNnwKjo

17th 
AM 
A. SJ from blocks build to 90% max
45x5, 135x5, 185x3, 205x1, 225x1
235x1 - https://www.youtube.com/watch?v=TQB11Knp34w
250x1 - https://www.youtube.com/watch?v=NJuCbxAF2U4

B. PC TnG build to a triple - fast over max effort
135x3, 135x3, 185x3
205x3 - https://www.youtube.com/watch?v=yCBa6R-NorI
215x3 - https://www.youtube.com/watch?v=XVzABIunqRE
225x3 - https://www.youtube.com/watch?v=cMhRznWIEuY

+
10 min amrap:
PC 95# (add 3 reps every round to PC…3,6,9,12..)
30 DU
completed 21 (PC&BP) + 24pc
after this felt sleepy the rest of the day…
https://www.youtube.com/watch?v=2wsgw_auJyE

PM
Row 1min easy
AD 1min easy
Side plank 30/30
Jump rope singles 1min
30mins all easy
cool

12th 
AM
A. SC thruster build to a max in 10mins
45x5, 135x3, 165x2, 185x1
205x1 - https://www.youtube.com/watch?v=-1V_6AO7yRY
215x1 - https://www.youtube.com/watch?v=8MdXR6aBpd0
225x1 - https://www.youtube.com/watch?v=d3c9lSakgH0

 235xf - https://www.youtube.com/watch?v=OtggbAIkOg8

B1. GHR 8-10; rest 30sec
10, 10, 10
B2. double KB front rack walk lunge 1.5pd/hand 20steps; rest 60sec x 3
ub - ub - ub
https://www.youtube.com/watch?v=1TwJ5qFuM3k

C. AD 1min rest 1min 90% aero
assumed it was x3
17cal, 15cal, 16cal
+
CGO 14.4
7min amrap
3 cl and jk 135# can be pc
3 TTB
increase reps by 3 every round
93reps
*having trouves to digging deep and staying in that discomfort zone.
https://www.youtube.com/watch?v=LpG6uQEV-vc

Mar 2013 - 104reps
https://www.youtube.com/watch?v=3CvLg6sSmwY

PM
Row 250m 90% aero
rest walk 60sec x 14
all rows same pace
52.0, 52.3, 52.1, 52.2, 52.4, 52.3, 52.3, 52.3, 52.2, 52.0, 52.3, 52.5, 52.3, 51.3

10th 
"Jackie”
(video)
did not do this.
did training with the group

A. CGBP build to a max
45x5, 135x2, 185x1, 215x1, 225x1, 235x1
240x1 - https://www.youtube.com/watch?v=j0IyoE_4O4o
245x1 (pr) -  https://www.youtube.com/watch?v=RFXM-0l_sK4

250xf - https://www.youtube.com/watch?v=PxxylqWe2IY

B. 50, 40 30, 20, 10
5, 4, 3, 2, 1
AB
RC @ 20ft
24:02
https://www.youtube.com/watch?v=NdueW42bipY

9th 
A. back squat @30X0; 4-5x3; rest 3mins 
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=XPntWU6mDek
285x3 - https://www.youtube.com/watch?v=iZ7RKORcJQo
295x3 - https://www.youtube.com/watch?v=BxlBigXaGMo

B. death by MU
9min + 5
https://www.youtube.com/watch?v=8IJcaSmyGak

+
6min amrap
2 PC and S2O 115#
2 burpee box jump 24"
increase both by 2 reps each round
finish round of 10 + 4pc & jerk
https://www.youtube.com/watch?v=0KCFfO2CoVE

7th
A. snatch from high blocks build to a tough single in 10mins
45x5, 75x5, 95x3, 135x2
165x1 - https://www.youtube.com/watch?v=lxogqR2_QKA
175x1 - https://www.youtube.com/watch?v=EL_bO2hI8mQ
185xf - https://www.youtube.com/watch?v=LAztvR0hnag
185x1 - https://www.youtube.com/watch?v=Y-MVj99SXHg

190xf - https://www.youtube.com/watch?v=i8ZaZ_LZqCo

B. emom 4mins - 3 TnG PS 135#
ub
https://www.youtube.com/watch?v=h7-FW98KOxE
C. emom - 4mins - 2 TnG PS 155#
ub
https://www.youtube.com/watch?v=2K8EcLMdLg8

D. every 30sec - 1 PS 175# - 5mins
ub
https://www.youtube.com/watch?v=4MT2aFctH5E

+
5 rounds for time
HS walk redline to redline
10 wall balls 30# 10' target
3 rope climbs 15’
12:00
*30#WB appears to be lighter than the one we have in mtl
https://www.youtube.com/watch?v=qESVrsxXWkM

6th
A.PPx2/PJx2; 3 min rest x 4
45x5/2, 135x4/2, 185x2/2
195x2/2 - https://www.youtube.com/watch?v=nm5mPLhMxO0
205x2/2 - https://www.youtube.com/watch?v=lB6NXEcNHtk
220x2/2 - https://www.youtube.com/watch?v=T1K5b9C0OS4
225x2/2 - https://www.youtube.com/watch?v=WHB3y3aPjZo

B. PCx1/SJx2; 2min rest x 5
135x2, 185x2
225x1/2 - https://www.youtube.com/watch?v=TLtB6yDwV_E
230x1/2 - https://www.youtube.com/watch?v=EAb8dombSPM
235x1/2 - https://www.youtube.com/watch?v=LXZGfY4uwHc
240x1/2 - https://www.youtube.com/watch?v=as5f6MFcDYU
245x1/2 - https://www.youtube.com/watch?v=0m47na6V8gs

+
8min grinder pace
10 box jump over 30”
5 PC 225#
3r + 14
https://www.youtube.com/watch?v=mQwjPDYtERM

5th at OPEX
A.PS Tng 3rm
45x5, 95x3, 135x3, 165x3
185x3 - https://www.youtube.com/watch?v=STkzN-g3vNM
200x(2+f) - https://www.youtube.com/watch?v=l3Bdn0GviWE

200x(1+2f) - https://www.youtube.com/watch?v=KKqYZHsk9XA
200xf - https://www.youtube.com/watch?v=9nKKNAsdr2E

B. amrap 7 min
8 Ps @ 95
8 T2B
8 burpee over bar
5r + 6
https://www.youtube.com/watch?v=py_ZrP7Ssyo

3rd 
AM 
A. Thruster x 1/PP x 1/SJ x 1; rest 3mins x 6 thruster from the ground 
45x5, 135x2
165x1 - https://www.youtube.com/watch?v=z6EGJcUVgck
185x1 - https://www.youtube.com/watch?v=6p4kiOk0n6w
190x1 - https://www.youtube.com/watch?v=HqcQEn865j8
200x1 - https://www.youtube.com/watch?v=MbZbLstgyKk
210x1 - https://www.youtube.com/watch?v=DjdMJi-s8Vo
215x1 - https://www.youtube.com/watch?v=SDHbJNmf_Z4
220x1 - https://www.youtube.com/watch?v=PawrTAZN7E4

B. emom - 14mins 
odd - PC Tng x 5 tough you pick
even - 30 DU + 5 pHSPU 8”
190x5x7
all sets ub
https://www.youtube.com/watch?v=iA9-SfJIEwA
+
15, 12, 9 for time all out
PC 115#
burpees
rest 10mins x 2 
1 - 3:59 - https://www.youtube.com/watch?v=kD2OIBYtbkE
2 - 3:18 - https://www.youtube.com/watch?v=JZKDZS1oxWk
all sets ub
*experimenting on how to lower the bar. straight down vs stop at hip… it all depends on the weight. this is a load i still feel conformable bringing straight down!

PM
Row 400m rest 30sec x 8
all rows must be same pace
rest 3mins after the 4th
1 - 1:30.1
2 - 1:30.0
3 - 1:29.8
4 - 1:29.7
5 - 1:28.9
6 - 1:28.4
7 - 1:28.1
8 - 1:26.5

2nd 
AM
A. back squat @30X0; 3, 2, 1; rest 3mins 
45x5, 134x5, 225x4
285x3 - https://www.youtube.com/watch?v=r2zci4h51aA
295x2 - https://www.youtube.com/watch?v=sTkqEnxOARU
315x1 - https://www.youtube.com/watch?v=34YXi5P_l6w

B. emom - 12mins
odd - 4 bar MU
even - 7 burpee box jump 24” 
all sets ub
https://www.youtube.com/watch?v=eI2QXnAVBpw

+
7min amrap
3 30# wall balls
3 T2B
increase by 3 every round
18r + 11wb
had troubles to stay in the pain zone… i know i can do better… also ate a couple of wall balls so that definitely threw me off…
https://www.youtube.com/watch?v=FkgWPtbje_s

+
AD 30sec 90% aero
easy spin 30sec x 10
77cal

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
90mins
cool

31st 
A. snatch build to a tough single in 12mins
45x5, 75x5, 125x3, 165x2
190x1 - https://www.youtube.com/watch?v=3csZutnVqfY
200x1 - https://www.youtube.com/watch?v=oz-dNK8qHdY
210xf - https://www.youtube.com/watch?v=zaPQx8Gq0Cg
210xf - https://www.youtube.com/watch?v=tML_9DGdSUs

B. death by snatch 135# can be PS
10r + 3 (missed 2 snatch in min 11)
https://www.youtube.com/watch?v=PPTjFRe7rIQ

+
9, 7, 5, for time
MU
thruster 155#
4:08
https://www.youtube.com/watch?v=dRGeF2NCDPs

+
3k row easy pace
cool

30th 
AM
A. paused SJ from blocks 2 sec pause in bottom of dip 1 ever 30sec 75%ish for 12mins
210x1x48
*fucked up the clock so went for 24min instead of 12…
https://www.youtube.com/watch?v=uMdQ1rJJLy8
+
3 sets
5, 4, 3, 2, 1 unbroken
pHSPU 8" defict
PC 225#
rest 4mins
1 - 8:38 - https://www.youtube.com/watch?v=565nWSRC69g
2 - 8:59 - https://www.youtube.com/watch?v=_VbvkjpFoYA
3 - 9:34 - https://www.youtube.com/watch?v=v0XtxpihNpw
*particularly hard with the power cleans… was not able to do them unbroken. by the later rounds was doing squat cleans. all singles

+
150 DU
50 DL 185#
40 box jump 24"
30 CTB chin ups
150 DU
9:25
https://www.youtube.com/watch?v=CkGgOC4OdYQ

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy pace
step up easy pace 1min
HS walk 1min
45mins
cool

29th 
AM
A. SC start at 60% of 1rm add 10# every min until max 
165-255x1 - https://www.youtube.com/watch?v=CTj_y3UQnIA
*hip flexor started to be sensitive so was afraid of trying 265.

+
4 sets tough effort
5 SC TnG 135#
10 AD cals
5 SC TnG 135#
10 AD cals
5 SC TnG 135#
rest 4-6mins 
1 - 3:33 - https://www.youtube.com/watch?v=WTtK3L1y2tw
2 - 3:29 - https://www.youtube.com/watch?v=QBOgUQ1gP8Y
3 - 3:27 - https://www.youtube.com/watch?v=sRdgpH-bEeQ
4 - 3:13 - https://www.youtube.com/watch?v=L0LmP_BzopQ

+
3 rounds not for time
8 GHR
20 wall balls 30# 10' target
5:35
*GHR were awful. WB were coming along on later rounds. was able to string a couple.
https://www.youtube.com/watch?v=_TNHNfSLNAA

PM
Row 275m 97% effort
rest walk 3mins x 12
rest 5mins 4th and 8th
1 - 58.5
2 - 58.6
3 - 57.9
4 - 57.2
5 - 56.7
6 - 56.8
7 - 57.2
8 - 55.4
9 - 54.3
10 - 53.2
11 -52.7
12 - 51.9

27th 
AM 
A. hang snatch build to a 3rm in 10mins 
45x6, 95x3, 135x3
165x3 - https://www.youtube.com/watch?v=pTDvAYPHG18
185x3 - https://www.youtube.com/watch?v=ADqe1B8EMVU
200x(2+f) - https://www.youtube.com/watch?v=CnNWni92Lwo

200xf - https://www.youtube.com/watch?v=ZoJNjrWgTMY

B. emom - 12mins 
odd - PC Tng x 5 tough you pick 
even - 30 DU + 5 pHSPU 8”
all sets ub
PC @ 185#
https://www.youtube.com/watch?v=kejfVdhjRuw

+
5, 4, 3, 2, 1 for time
rope climbs 15'
DL 315# 
7:03
https://www.youtube.com/watch?v=pm0roaAmKU0

+ 
10min amrap
AD 20cals
10 burpees
10 box jump sd 24"
3r  + 4cal
https://www.youtube.com/watch?v=T0Nvmx1jEoM

PM
Row 400m rest 30sec x 18
all rows must be same pace small uptick from last week
1 - 1:35.8
2 - 1:36.2
3 - 1:34.8
4 - 1:35.5
5 - 1:35.2
6 - 1:35.4
7 - 1:35.4
8 - 1:35.0
9 - 1:34.3
10 - 1:34.3
11 - 1:34.0
12 - 1:33.8
13 - 1:32.6
14 - 1:32.8
15 - 1:32.2
16 - 1:31.8
17 - 1:31.0
18 - 1:29.4

26th
AM
A. back squat @20X0; 10, 10, 10; rest 3mins
45x10, 135x6, 225x4
255x10 - https://www.youtube.com/watch?v=tAn_iEjuf4Q
265x10 - https://www.youtube.com/watch?v=AAO004CfVCA
275x10 - https://www.youtube.com/watch?v=fDTg2HSIHBs

B. emom - 2 MU + 20# vest - 6mins
all sets ub
https://www.youtube.com/watch?v=TjUXd_9mORM

+
8min amrap
5, 3, 1 go back to 5 when you finish 1
S2O 185#
SC 185#
2r +13
https://www.youtube.com/watch?v=1R0z8BUoNIw

+
20min amrap
Row 5k
amrap burpees remainder of time
9burpee
5k row - 19:37.8
no power left on the legs… felt drained during the row…
https://www.youtube.com/watch?v=KxWYyjOQxXE

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
80mins
did not do due to treatment

24th
A. build to a tough single snatch grip concentric only DL in 8mins
45x5, 95x5, 135x3, 225x1
275x1 - https://www.youtube.com/watch?v=lCtOLe8xqEw
315x1 - https://www.youtube.com/watch?v=DTjyaqUwDpM
335x1 - https://www.youtube.com/watch?v=mAG8mfJfPxw
365x1 - https://www.youtube.com/watch?v=vhn9jul1a_Q

B. snatch from high blocks build to a max 
45x5, 95x5, 125x3
145x2 - https://www.youtube.com/watch?v=Sshf_oVVsiI
165x2 - https://www.youtube.com/watch?v=rdWgO47drMI
185x(f+1) - https://www.youtube.com/watch?v=BtV_sM2SPG0

195xf - https://www.youtube.com/watch?v=AnRi1BMp8YA

C. death by clean and jerk 135#
11min + 9
https://www.youtube.com/watch?v=7g3aKTJlVbc

+
AD 3mins max cals
47cals
legs are dead!
https://www.youtube.com/watch?v=JJca-ReiaKU

23rd 
AM
A. paused SJ from blocks 2 sec pause in bottom of dip 1 ever 30sec 73%ish for 12mins
200x1x24
https://www.youtube.com/watch?v=3NQM4R97Yms

B. emom - 12mins
odd - 6 pHSPU 8" deficit
even - 50 DU
all sets ub
https://www.youtube.com/watch?v=pb5WZK-lc-Q

+
10, 8, 6, 4, 2 for time
PC 185#
wall ball 30# 12' target
8:17
*ate a couple of WB in the face... need more of these... not good at these...
https://www.youtube.com/watch?v=eP5ea9EeEtE

+
AD 15mins Z1

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy pace
step up easy pace 1min
45mins
cool

22nd 
AM
A. SC TnG x 5 start at 165# add 10# every min until fail 
165x5 - 195x5
205x2+f
https://www.youtube.com/watch?v=vw9BIyHuWJA

+
4 sets tough effort
10 box jump overs 30"
20 CTB chin ups
rest 60sec
1 - 1:07 - https://www.youtube.com/watch?v=CpIrWU-g_B0
2 - 1:02 - https://www.youtube.com/watch?v=L-LiWDoVLoA
3 - 1:02 - https://www.youtube.com/watch?v=cgF6RDTye08
4 - 1:00 - https://www.youtube.com/watch?v=4f7ubWzwlbk

+
death by burpee
21min + 18
https://www.youtube.com/watch?v=ZKYgzl2lVbY

+
20 mins Z1 AD 
47cal
shoulders are dead!

PM
Row 250m 97% effort
rest walk 3mins x 12
rest 5mins 4th and 8th
1 - 50.9
2 - 50.0
3 - 49.5
4 - 48.8
5 - 48.4
6 - 48.5
7 - 48.3
8 - 48.4
9 - 48.2
10 - 47.9
11 - 47.7
12 - 46.9

20th 
AM 
A. hang snatch build to a 5rm in 10mins 
45x5, 95x5, 135x5
165x(1+f) - https://www.youtube.com/watch?v=FyEqT3BLBs4
165x5 - https://www.youtube.com/watch?v=LeRpXglQQ8o
185x(4+f)* - https://www.youtube.com/watch?v=4TeQZ6PjZ2Q
*toasted… put all my eggs in the same basket… was not able to recuperate on time to try a last attempt.

B. emom - 7 T2B + 10 wall balls 20# 10' target - 8mins 
ub
https://www.youtube.com/watch?v=nKZLm5A166o

C. 10. 8. 6. 4. 2 for time pHSPU 6" deficit 
4:53 - https://www.youtube.com/watch?v=0AyzUQQp6O8

+ 
10min amrap
50 DU
20 KBS 1.5pd
20 walk lunges
5r + 48DU
*rushed the last set of DU… had 30sec to complete so went for it… lost control.
https://www.youtube.com/watch?v=WDQVl-Lvu_k

PM
Row 400m rest 30sec x 16
all rows must be same pace small uptick from last week
1 - 1:58.8
2 - 1:59.0
3 - 1:58.8
4 - 1:58.6
5 - 1:58.1
6 - 1:58.4
7 - 1:58.0
8 - 1:57.7
9 - 1:57.6
10 - 1:57.5
11 - 1:57.3
12 - 1:56.9
13 - 1:56.9
14 - 1:56.0
15 - 1:54.8
16 - 1:50.2

19th 
AM
A. back squat @30X0; 3, 2, 1, 3, 2, 1; rest 3mins 
45x6, 135x5, 225x3
280x3 - https://www.youtube.com/watch?v=_6OFBI-yWhM
295x2 - https://www.youtube.com/watch?v=D44s3UFeNiU
305x1 - https://www.youtube.com/watch?v=FuKbtO8gg_Y
285x3 - https://www.youtube.com/watch?v=N6W0u4QV16U
295x2 - https://www.youtube.com/watch?v=z_eYE0S8U4c
310x1 - https://www.youtube.com/watch?v=zl8jT2Y8aOc

B. WCU 2-3 pronated; rest 2mins x 3
32kgx3, 33.1x3, 33.1x3 - https://www.youtube.com/watch?v=u57-fBnPe74
+
15 rounds for time
2 MU
3 box jump 36” 
9:26
https://www.youtube.com/watch?v=xfVQgjBzkOs

+
on a running clock
3mins max thruster 135#
28reps (8,5, 3, 3, 3, 2, 2, 3)
3mins max burpees jump tough 6" above reach
35
2min max thruster 135#
16 (4, 3, 3, 3, 3)
2mins max burpees
22
1min max thruster 135#
9 (3, 2, 2, 1)
1min max burpees
16
https://www.youtube.com/watch?v=VX_XT3C_fJo

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
70mins
cool

17th
A. hang snatch build to a max 
75x5, 95x5, 135x3, 165x1
185x1 - https://www.youtube.com/watch?v=G2c95oy3qCk
195xf - https://www.youtube.com/watch?v=TbydHEz_fW8
205xf - https://www.youtube.com/watch?v=BSpZ6s4U5Vc
205xf - https://www.youtube.com/watch?v=co6zwBmMAXc
205xf - https://www.youtube.com/watch?v=KI_bulX-4QE

+
5sets incease pace per set
20 cal row
20 box jump on and over 30"
20 T2B
20 thrusters 135# in unbroken double only
rest 3mins
1 - 6:33 - https://www.youtube.com/watch?v=Ark_crJ-dXo
2 - 6:39 - https://www.youtube.com/watch?v=TrZeqolOGtM
3 - 6:42 - https://www.youtube.com/watch?v=PMJpUZrClXM
4 - 6:57 - https://www.youtube.com/watch?v=M5lDqXESueY
5 - 7:22 - https://www.youtube.com/watch?v=_TNZ7_hYe3g

16th 
AM
A. paused SJ from blocks 2 sec pause in bottom of dip 1 ever 30sec 70%ish for 12mins
195x1x24 - https://www.youtube.com/watch?v=ZQN_lRmFTHI

B. emom - 12mins
odd - push press TnG x 3 tough you pick
even - 50 DU
all PP @ 195#
only broke first set of DU
https://www.youtube.com/watch?v=GhMUKbTHcyc

+
for time all out
10 MU
15 pc and jerk 155#
20 over bar burpees
3:23 - https://www.youtube.com/watch?v=eEwezwkjZkY

+
AD 15mins Z1


PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy pace
step up easy pace 1min
40mins
cool

15th 
AM
A. SC x 1/FS x 5; build this complex to a max in 10mins 
45x5, 135x5, 185x3
230x(1+5) - https://www.youtube.com/watch?v=ahEopoCMWy0
245x(1+5) - https://www.youtube.com/watch?v=Y9q7h86l8Cs
255x(1+(4+f)) - https://www.youtube.com/watch?v=DqmwLJ9nS_Y

+
5 sets tough effort
6, 4, 2 unbroken
CTB chin up
HSPU
DB snatch 65# alt reps per arm that many reps each arm
rest 30sec
1 - 3:30 - https://www.youtube.com/watch?v=xyhYXhg5UjE
2 - 3:45 - https://www.youtube.com/watch?v=46LoWXQINxg
3 - 3:58 - https://www.youtube.com/watch?v=iBT9LjaMGGM
4 - 4:02
5 - 4:11 - https://www.youtube.com/watch?v=UfmFwXhq7og

+
3mins max burpees jump touch 6" above reach
62
https://www.youtube.com/watch?v=zBXXvjcI7ho

+
AD 90sec tough effort rest 90sec x 4 all same pace 
1 - 18cal
2 - 15cal
3 - 17cal
4 - 19cal

PM
Row 250m 97% effort
rest walk 3mins x 10
rest 5mins after the 5th effort
1 - 51.1sec
2 - 50.4
3 - 49.8
4 - 49.6
5 - 49.7
6 - 49.6
7 - 49.4
8 - 49.1
9 - 49.0
10 - 48.0

13th 
AM 
A. hang power snatch x 1/hang snatch x 1/OHS x 2; rest 2mins x 6 
45x1.1.2, 95x1.1.2, 135x1.1.2
170x1.1.2 - https://www.youtube.com/watch?v=Q3MeQxa9En8
175x1.1.2 - https://www.youtube.com/watch?v=rBrZqV8yvO0
175x1.1.2 - https://www.youtube.com/watch?v=x0j7_E7uLuQ
175x1.1.2 - https://www.youtube.com/watch?v=2ghNuVuSHas
175x1.1.2 - https://www.youtube.com/watch?v=AjhiqZLyyvs
185x1.1.2 - https://www.youtube.com/watch?v=-7Rz24SxG8s

B. emom - 3 rounds 6 KBS 2pd 4 burpees - 5mins 
ub
https://www.youtube.com/watch?v=JSoMIdLh7ZQ
C. emom - push press TnG x 3 tough you pick - 6mins
195x3x6 - https://www.youtube.com/watch?v=vY6hy0IdVmY

+ 
10min amrap
5 unbroken bar MU
25 unbroken DU
10 cal row
6r + 4BMU
https://www.youtube.com/watch?v=ZOa_9XamPaM

PM
Row 500m rest 30sec x 14
all rows must be same pace small uptick from last week
1 - 1:59.3
2 - 2:00.3
3 - 1:59.2
4 - 1:48.4
5 - 1:59.3
6 - 1:58.3
7 - 1:58.1
8 - 1:58.4
9 - 1:57.3
10 - 1:57.4
11 - 1:57.3
12 - 1:58.0
13 - 1:56.3
14 - 1:54.3

12th 
AM
A. back squat @30X0; 6, 4, 2, 6, 4, 2; rest 3mins 
45x6, 135x6, 225x4
255x6 - https://www.youtube.com/watch?v=dgh7yK4e0L8
275x4 - https://www.youtube.com/watch?v=5iKlO4txovs
295x2 - https://www.youtube.com/watch?v=BSnnfr7LUOE
255x6 - https://www.youtube.com/watch?v=d0SVAmmuD1g
275x4 - https://www.youtube.com/watch?v=jYSwnvA_XZ8
295x2 - https://www.youtube.com/watch?v=Wng8F_7cwsc

+
3 rounds for time
7 thruster 135#
7 MU
4:01 - ub
https://www.youtube.com/watch?v=XUdvVm_YqkU

+
5min amrap of
man makers 40#/hand
19 MM
https://www.youtube.com/watch?v=BcPscNRkaKs

rest 8mins

AD 90cals for time 
6:48
https://www.youtube.com/watch?v=i5aYScRyO30

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
65mins

10th 
A. hang snatch build to a max 
45x5, 95x5, 135x3
165x1 - https://www.youtube.com/watch?v=Cg9x2CrWmz4
185x1 - https://www.youtube.com/watch?v=nRbItzjx2Gg
195x1 - https://www.youtube.com/watch?v=549QxZXtElw
205xf - https://www.youtube.com/watch?v=wHe1YnpLvuw
205x1 - https://www.youtube.com/watch?v=_sDAoU7bQv8

+
5sets incease pace per set
5 man makers 50#/hand
5 MU
5 stone to shoulder tough
15 T2B
80 DU
rest 3mins
1 - 5:04 - https://www.youtube.com/watch?v=Ksw-FA64fxU
2 - 4:53 - https://www.youtube.com/watch?v=95nAkUEaBKo
3 - 4:47 - https://www.youtube.com/watch?v=xFh_a0PdZaw
4 - 4:56 - https://www.youtube.com/watch?v=peuxev4icvQ
5 - 4:54 - https://www.youtube.com/watch?v=jACLYZaujGA

9th 
AM
A. SJ from blocks 1 ever 30sec 75%ish for 10mins
210x1x20 - https://www.youtube.com/watch?v=8hwbYXT0MdA

+
8min amrap same as last week one min more
40 T2B
then amrap remainder of time
10 DL 185#
10 wall balls 20# 10' target
6r + 17
https://www.youtube.com/watch?v=pfLNjfbV1fg

+
AD 1min 90% aero
rest 1min x 5
1 - 13cal
2 - 12cal
3 - 13cal
4 - 13cal
5 - 14cal

PM
10min max cals AD
122cal
https://www.youtube.com/watch?v=jPikJu9BtXk

8th 
AM
A. SC start at 205 add 10# every 30sec until max
205 - 245x 1, 255xf, 255xf
right hip flexor tight…
https://www.youtube.com/watch?v=eWbIYESN8U8

+
for time
30 CTB chin ups
10 thruster 155#
20 CTB chin ups
10 thruster 155#
10 CTB chin ups
10 thruster 155# 
6:42 - https://www.youtube.com/watch?v=HNxcfNLG0qM

+
3 rounds for time
15 KBS 1.5pd
15 burpes 
3:29 ub - https://www.youtube.com/watch?v=qt1eH2Bf79A

3:20 at 2pd 03-06-2014
3:10 at 2pd 11-07-2014

+
AD 30sec increase pace every 10sec last 10sec all out
rest 2mins x 5
1 - 9cal
2 - 9cal
3 - 8cal
4 - 8cal
5 - 8cal

PM
*still feeling a lot of tension on the hip flexor
increased pace as i felt the muscle warm-up...
Run 225m 95% effort
rest walk back to start x 10
1 - 1:00.5
2 - 56sec
3 - 53
4 - 52
5 - 51
6 - 51
7 - 50
8 - 48
9 - 47
10 - 46
+
10mins Z1 run

6th 
AM 
A. muscle snatch x 1/hang power snatch TnG x 3/OHS x 3; rest 3min x 5 
45x5, 75x1.3.3, 95x1.3.3
145x1.3.3 - https://www.youtube.com/watch?v=HuZ4uTln-C0
145x1.3.3 - https://www.youtube.com/watch?v=E0rH1KuDta0
150x1.3.3 - https://www.youtube.com/watch?v=rpUTUbh9A0c
150x1.3.3 - https://www.youtube.com/watch?v=OXEaNH99Mxg
150x1.3.3 - https://www.youtube.com/watch?v=Qu9HHwaymfo

B. emom - KBS 15rpes 2pd - 5mins 
un - https://www.youtube.com/watch?v=gtp8vC1qJ0s

C. emom - push press TnG x 4 tough you pick - 6mins
last min only was able to do 3pp all sets @ 195#x4
https://www.youtube.com/watch?v=CIYLrAkIMLQ

+ 
10min amrap
4 unbroken bar MU
25 unbroken DU
10 cal row
6r - https://www.youtube.com/watch?v=Am-gapLndm4

PM
Row 500m rest 30sec x 12
all rows must be same pace small uptick from last week
1 - 1:55.5
2 - 2:00.3
3 - 2:04.9
4 - 2:06.9
5 - 2:04.3
6 - 2:03.3
7 - 2:03.5
8 - 2:02.2
9 - 2:03.8
10 - 2:01.3
11 - 2:01.1
12 - 1:59.2
no air… felt like i was drowning…
hard to stay focus… had to accept the physical state to complete the task...

5th 
AM
A. back squat build to a 10rm in no more than 3sets 
45x10, 135x5, 225x4, 280x10 - https://www.youtube.com/watch?v=uhiVIDCqVyw

+
“Grace”
2:45 - Puked - https://www.youtube.com/watch?v=f_YYqTv7p1M
2:24 Feb 2, 2013

+
10 man makers 40#/hand
5 MU
rest 3mins x 3
1 - 2:41 - https://www.youtube.com/watch?v=VfGpV7aJQqs
2 - 2:38 - https://www.youtube.com/watch?v=kXT-JAiDDw0
3 - 2:41 - https://www.youtube.com/watch?v=j7ULw9FOAzY

rest 8mins

3min amrap 97% effort
Row for cals 
58cal - https://www.youtube.com/watch?v=_WsTePA6f4g


PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
60mins

3rd 
A. power snatch build to a tough single quickly
45x5, 95x3, 135x2
165x1 - https://www.youtube.com/watch?v=OANPAo6tczM
185x1 - https://www.youtube.com/watch?v=FTRgOiO76Dk
195x1 - https://www.youtube.com/watch?v=-wqAtsanmpU
200xf - https://www.youtube.com/watch?v=rc-fmNKeUZM
200x1 - https://www.youtube.com/watch?v=aECxgcz6F-o

+
5sets incease pace per set
Row 250m
HS walk 20m
10 burpee box overs 24"
12 double KB front rack step up 2pd/hand
50 unbroken DU
rest 3mins
1 - 5:58 (broke DU twice) - https://www.youtube.com/watch?v=lSOMWJz2X5A
2 - 5:16 - https://www.youtube.com/watch?v=bgZ6DAfrWw0
3 - 5:13 - https://www.youtube.com/watch?v=i-QKlaUhNA8
4 - 5:08 - https://www.youtube.com/watch?v=icZvJq8Iqq4
5 - 5:03 - https://www.youtube.com/watch?v=xbE6wg1AtP0
still some problems with the breathing. lots of coughing. :(

2nd 
AM
A. SJ from blocks 1 ever 30sec 75%ish for 8mins
210x1x18 - https://www.youtube.com/watch?v=5kPSQQ55u8I

+
7min amrap
40 T2B
then amrap remainder of time
10 DL 185#
10 wall balls 20# 10' target
T2B ub
5r + 8DL
Puked after this. Completely fucked up after this… picturing the opens… felt dizzy/drudged from all the “mucus relief pils”, cough syrup… NOT good place to be...
having troubles breathing. lots of mucus
https://www.youtube.com/watch?v=eW6Ho-Q4rBs

+
AD 1min 90% aero
rest 1min x 5
1 - 13cal
2 - 11cal
3 - 12cal
4 - 11cal
5 - 12cal
… did not really recuperate after the previous training… did this to the best of what my body could push...

PM
Row 300m 95% effort
rest walk 90sec x 15
rest 5mins after the 8th
all rows same pace 
1 - 1:05.1
2 - 1:06.1
3 - 1:06.8
4 - 1:06.9
5 - 1:07.6
6 - 1:07.1
7 - 1:07.6
8 - 1:07.4
9 - 1:06.8
10 - 1:07.5
11 - 1:07.0
12 - 1:06.5
13 - 1:06.7
14 - 1:06.8
15 - 1:06.6
having troubles with the lungs. LOTS of coughing.

Jan 1st  - Happy to be back training
Today is Today, I will make the most of This beautiful day!
AM
A. SC TnG build to a TnG triple in 10mins 
45x5, 135x3, 185x3 - https://www.youtube.com/watch?v=iLtYd9LvaG8
205x(2+f) - https://www.youtube.com/watch?v=aF5zYnXSfvo
225x3 - https://www.youtube.com/watch?v=X7Yni8-EWp8

B1. 10 thrusters 135#; rest 10sec 
ub - ub - ub - ub
B2. 18 CTB chin ups; rest 1min x 4 
ub - ub - ub - ub
1 - https://www.youtube.com/watch?v=GwGPS1M0wCg
2 - https://www.youtube.com/watch?v=jnrOaKVaTKg
3 - https://www.youtube.com/watch?v=b6cjJ3VKsTE
4 - https://www.youtube.com/watch?v=1OldLaR8Jns

Completely FUCKED UP…
had troubles recuperating for the second part
+
3 rounds for time
10 PS 95#
15 ring dips
4:34 -
Sn & RD unbroken
+
3 waall walks fast
AD 20sec all out
rest walk 4mins x 3
1 - 4cal / 52sec - https://www.youtube.com/watch?v=Q782LRJ3OuU
2 - 5cal / 47sec - https://www.youtube.com/watch?v=sj-6oNgigfI
3 - 7cal / 47sec - https://www.youtube.com/watch?v=_jIkFy2HDA4
Still fucked up… hard to push… not able to breath at maximal capacity

PM
Run 200m 95% effort
rest walk back to start x 10
+
10mins Z1 run
1 - 51sec
2 - 49
3 - 49
4 - 49
5 - 47
6 - 46
7 - 47
8 - 45
9 - 44
10 - 42
no air…. lots of coughing... lots of mucus...