“Every soul who comes to earth
with a leg or two at birth
must wrestle his opponents knowing it’s not what is,
it’s what can be that measures worth.
Make it hard, just make it possible
and through pain I’ll not complain.
My spirit is unconquerable,
fearless I will face each foe, for I know I am capable.
I don’t care what’s probable,
through blood, sweat, and tears, I am unstoppable.”
- Anthony Robles -
 

22-Feb
3 sets; rest 2:30
5 TnG power snatch
18 burpees AFAP
45x5, 75x5, 95x5, 125x5
135x5 - http://www.youtube.com/watch?v=a4jiSZfloW4
145x5 - http://www.youtube.com/watch?v=n3SPiLTDLk4
150x5

+
3 sets; rest 2:30
5 TnG thrusters 135#
20 unbroken fast CTB chin ups
all sets unbroken
1 - http://www.youtube.com/watch?v=L0_XuU7ohMc
2 - http://www.youtube.com/watch?v=oUX9pJCmdng
3 - last 7 were done doing kipping c2b... 13 butterfly

+
3 sets; rest 2:30
5 TnG push press 155#
Row sprint 20 seconds @95%
99m - http://www.youtube.com/watch?v=IHMDgKr26e8
96m - http://www.youtube.com/watch?v=-t0T2V0ozCY
100m

21-Feb
A1. Bent over barbell rows @41x1, 4-6x4; rest 90 sec
45x6, 95x6, 125x6, 130x6, 135x6, 135x6
A2. Seated barbell press @41x1, 5-7x4; rest 90 sec
45x7, 95x7, 100x7, 115x7, 115x6, 115x4
B. TnG Squat snatch 5x5; rest 60 seconds (increase weight each set,
only last tough)
75x5
95x5 - http://www.youtube.com/watch?v=QNvEKv6UEBc
125x5 - http://www.youtube.com/watch?v=QupAq8JB5mo
130x5 - http://www.youtube.com/watch?v=ahQzXU3OzM0
135x5 - http://www.youtube.com/watch?v=9UmD-2Qk7w0
145x5 - http://www.youtube.com/watch?v=-ucLyNb2cK4

C. Overhead squat 10, 8, 6; rest 90 seconds
175x10 - http://www.youtube.com/watch?v=cOXY8Zu_B2Q
195x(7+f) - http://www.youtube.com/watch?v=qsbCsnXQuZg
205x4

shoulders were tired. could not control the weight. fatigue.

D. 50 hspu for time
3:10 -  26 HSPU unbroken... then MAJOR crash :)

19-Feb
Row 5 min @z1
+
Row 30 seconds @70%
Rest 30 seconds
x10
+
Airdyne 30 seconds @70%
Rest 30 seconds
x10
+
Row 5 min @z1
5408m.
felt great, good breathing, was able to maintain 1:50 for all 30 sec, finding a good pace.

18-Feb - problems with camera
3 rounds for time:
Run 400 meters
5 muscle ups
15 wall balls
9:00 - all rounds unbroken
run felt great, powerful. in control. wall balls were ok felt in control & powerful.

16-Feb
PM
Oly class
Clean Pull - keeping bar trajectory in middle of foot arch. then as you jump the bar trajectory should remain straight. the hips will re-direct the trajectory of the bar if thrusting hips forward. this will be due to having your weight distributed on the front of the foot. things to watch. - not on heels.

45x5, 95z6, 140x4, 190x3
235x3 - http://www.youtube.com/watch?v=aEJMyXMlNjA
235x3 - http://www.youtube.com/watch?v=kzx3DPANF74
235x2 - http://www.youtube.com/watch?v=oWiitMCaK_Y

squat clean
95x5, 125x5, 145x4, 165x3
195x3 - http://www.youtube.com/watch?v=GJBrygM6APQ
195x3 - http://www.youtube.com/watch?v=Jl3R7Ap7myQ
195x3 - http://www.youtube.com/watch?v=POpBdlDi84c

finding a better point of contact and moving the bar up. fast/powerful/controlled

Split clean
145x3, 145x3, 145x3, 145x3

15-Feb
3 sets; rest 2:30
5 TnG power snatch
15 burpees AFAP
75x5, 95x5
125x5 - http://www.youtube.com/watch?v=A9Ah46NjCLI
135x5 - http://www.youtube.com/watch?v=WXk_uZoKLgA
145x5

+
3 sets; rest 2:30
5 TnG thrusters 135#
15 unbroken fast CTB chin ups
all sets unbroken
1 - http://www.youtube.com/watch?v=fN6R-xmoApU
2 - http://www.youtube.com/watch?v=csg3EA-jvio
3 - http://www.youtube.com/watch?v=pkYX0eZBVSc

+
3 sets; rest 2:30
5 TnG push press 155#
Row sprint 15 seconds @95%
76m - http://www.youtube.com/watch?v=8_aH550ZBdM
ND - http://www.youtube.com/watch?v=Bno2iJPWb-E
75m

not a great sleep. this has a huge impact on how hard you can push!