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...