August 9

A.Snatch from blocks; x 2; x 8; rest 90 sec *tech not load

100x(f+1), 100x2, 110x2, 110x2

120x2 - http://www.youtube.com/watch?v=ffhxbwqEjS4

115x2 - http://www.youtube.com/watch?v=kMPggeUXzQI

115x2

115x2 - http://www.youtube.com/watch?v=PiNSSSbNYVg
worked on the point of contact, being dynamic/explosive and controlling the bar at the bottom position

B.OHS; x 3,3,2,2; rest 4 mins

185x3, 225x(1+2f) - http://www.youtube.com/watch?v=cNp-ie99X2E

225x(2+f) *taking too long to complete the movement though if i go faster, i lose control of the bar!... by the time i got to the 3rd rep, i was out of gas...

235x(1+f) *lost control of the bar as moving up... not patient enough... live and learn...

235x(1+f) – http://www.youtube.com/watch?v=g_ZFA5qYLTo

+

3 sets of:

90 sec @ 97%

1 tire flip

3 burpees

5 jumps to tire

rest 4 mins actively - fun :)
1 – http://www.youtube.com/watch?v=PjcKqdXytPc
2 – http://www.youtube.com/watch?v=teUcs6bxQBk

3 - http://www.youtube.com/watch?v=nJxTEVAe9Ro

To spend time is to pass it in a specified manner. To waste time is to expend it thoughtlessly or carelessly. We all have time to spend or waste, and it is our decision what to do with it. But once passed, it is gone forever. - Bruce Lee -

August 7
10 rds for time:
150m row
12 push-ups
10:53

August 6
A.Hang power clean; x 2,2,2,2,2; rest 3 mins
175x2, 175x2, 175x2

175x2, 175x2 - http://www.youtube.com/watch?v=Qa-NSIC01Yw

B.Axle DL- Speed pulls @ 70% 1rm; x 1; x 12; rest 60 sec
1 - http://www.youtube.com/watch?v=nxLKB2xiMl8
2 - http://www.youtube.com/watch?v=yPgxMh5SCVs

+
5 rds for time:
20 yrd sprint
7 axle DL @ 220#
20 yrd sprint
21 DU
3:31 - Back was tired from previous excercises!

August 4
Snatch synchronization – preparation/warm-up for snatch
70x5, 70x5, 70x5 - http://www.youtube.com/watch?v=8OlVlrGe1Nk

Snatch by parts – working on keeping the bar close to the body and also on the complete extension at the jump/explosion - when any of these parameters are off, the bar will tend to move forward.
100x3, 100x3, 100x3
100x3

120x3 - http://www.youtube.com/watch?v=_Rts_ykTwII
120x3 - http://www.youtube.com/watch?v=7thAKoR1ZMU
120x(2f+1) - http://www.youtube.com/watch?v=z2po0SubmN0

Front Squat – 3sec down up to 90deg, 3sec @ 90deg, then up!
120x5, 120x5, 185x3, 215x3, 225x3
245x3 - http://www.youtube.com/watch?v=bdTZHKgFkkE
250x3

August 3
A. Bench Press 4,4,2,2,1,1; 3min rest
175x4, 185x4, 200x2, 215x2
225x1(PR)

227(f) - http://www.youtube.com/watch?v=RtsuXrdXJKg

B. Weighted Dip 3,3,3 @ 3131; 3min rest
90x3, 101x3
105x3 - http://www.youtube.com/watch?v=IAqakXRvI40
+

for time
20MU
300DU
6:30 ** 18 MU unbroken! :)

August 2
A. Front Squat 4, 4, 3, 3, 2, 2; 2min rest
185x4, 205x4, 225x3, 245x3
265x2 - http://www.youtube.com/watch?v=Zkt97lQUHZY
275x(1+f)

B. OHS 3x3; 2min rest
205x(1+f)
185x3 - http://www.youtube.com/watch?v=1Dx0DgpKvh0
205x3 - http://www.youtube.com/watch?v=ZP2UhFuxqwQ
The FS done before killed me. At this point i felt like i had no more strength.

C.5min Olift Tech Practice - Drop Snatch
135x5 - http://www.youtube.com/watch?v=0_U6ML8VmDs
165x(f+2+f)

Still having problems getting in the pocket in a dynamic manner.

+
3sets @ 90%
3 Clean and Jerk with Fat bar @ 165#
12 KBS @ 80#
1st rnd - http://www.youtube.com/watch?v=zSaBb-XckIo
2nd rnd - http://www.youtube.com/watch?v=a0Zn9fffRYE
3rd rnd