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