10/19
AM
3 rounds for time:
400 meter run
20 burpees
7:07 - http://www.youtube.com/watch?v=AMuL1uErr1o

PM
3 rounds for time:
20 thursters 95#
20 kbs 1.5 pood
8:01

 legs were tired, still feeling the split squats... semitendinosus tendon feel extremely tight!

10/18

A. Rear foot elevated split squat @31x1, 5x5/leg, rest 90 sec bw legs
45x5, 75x5
95x5
R – http://www.youtube.com/watch?v=V9Cd5xYWSPk
L -  http://www.youtube.com/watch?v=RB-RFUOZlXk
115x5
R – http://www.youtube.com/watch?v=Fco9rWqfscU
 L - http://www.youtube.com/watch?v=fU3DvaM5Dbk
120x5
R –  http://www.youtube.com/watch?v=EKYGmw2xVTY
L - http://www.youtube.com/watch?v=pJnqowPdqOM
135x5
R – http://www.youtube.com/watch?v=iE1qk7M1S6c
L - http://www.youtube.com/watch?v=yubJiKKiGFM
150x5
R – http://www.youtube.com/watch?v=msygWPgrzq0

L

B. Weighted chin ups @ 30x1, 3, 2, 1, 1; rest 2 min
60x3 – http://www.youtube.com/watch?v=gPRhMwlp0Ms
70x3 – http://www.youtube.com/watch?v=aWergBo67Pk
75x2 – http://www.youtube.com/watch?v=Vm5gFCxKEiQ
90x1 – http://www.youtube.com/watch?v=xsE26Fv7kfU
102.5x1 – http://www.youtube.com/watch?v=v1WIu-kkwyQ
110x1(PR) 

  

C. Lunges to 6" step @2010, 16 continuous steps alternating x3; rest 2 min
95x16 – http://www.youtube.com/watch?v=ms9yVF7tk_c
115x16 – http://www.youtube.com/watch?v=Hx9Y2Z1_pOA
125x16 - http://www.youtube.com/watch?v=eoPcrvd6VaU

10/16
AM
"Jackie"
1000m row
50 thrusters 45#
30 pullups
6:16 (PR)

PM
Run 10 min z1
+
Run 4 min @85%
Run/walk 2 min @50%
x4
+
Run 10 min z1


FUN! - by the end of the last 10min Z1 (7min of the run), i started to cramp - quadricep near the knee.
legs feel tired from the weekend. Upper body is ok.

10/15
A. Build to a 1rm snatch
45x5, 75x5, 95x4
125x3 - second lift was good. I had a good point of contact and legs did most of the work. did not jump forward.

140x1 - http://www.youtube.com/watch?v=IzHhRun_o4A
150x1 - http://www.youtube.com/watch?v=ar8YyRYspS4
160xf - http://www.youtube.com/watch?v=lIf6BtMFd_M
160xf - http://www.youtube.com/watch?v=cWyam-4GNG0
160x1 - http://www.youtube.com/watch?v=o8JQ3n41wiE
170xf - http://www.youtube.com/watch?v=Tice0lwUejg
170x1 - matched my previous PR :)

175xf - http://www.youtube.com/watch?v=cttGMjSOKmA
175xf - http://www.youtube.com/watch?v=hMS50tsQ_Q4


B. Build to a 1rm OHS
185x3 - http://www.youtube.com/watch?v=of3RUp2sUq8
230x1 - http://www.youtube.com/watch?v=Dmui8x3_DBo
250xf - was tired, did not control the weight as i started to stand up. i know i can complete this weight... just a matter of time.

250xf - http://www.youtube.com/watch?v=iPX74ZxEF0c
250xf - http://www.youtube.com/watch?v=FsPTnaC6LK0
250xf - http://www.youtube.com/watch?v=L5AYIBQhboI
+
For time:
100 back squats 185#"
was changed to 30 squat clean @ 185#
9:30 - camera died before the end of the training. Felt my back a lot (fatigued) hence had to take time so that technique remains somewhat acceptable.

10/13
PM Class
Hang Squat Snatch
45x5
75x5 - http://www.youtube.com/watch?v=8imhszcgW_k
85x5 - http://www.youtube.com/watch?v=Ksq8SvnY36A
95x5 - http://www.youtube.com/watch?v=5edYUFh0OKU
90x5 - http://www.youtube.com/watch?v=VTfqBqR-1r0
90x5 - http://www.youtube.com/watch?v=9I-RY8LmLIg

Hang Squat snatch was not working since i tend to jump forward and pull with arms. Pierre decided that we should work on exploiting the legs only. Working on pushing with legs vs pulling with arms. The power is generated with lower body ONLY!!!

Jumping Pull
90x3 - http://www.youtube.com/watch?v=WnzlqmU_9kk
90x3 - http://www.youtube.com/watch?v=R9_UOeevyJY
90x2+f - http://www.youtube.com/watch?v=UiITYrGRK6w
90x3 - http://www.youtube.com/watch?v=Ztj3uNQeUgU
90x3

Jump/Hang Squat Clean- idem for clean. Need to exploit the ground to accelerate the weight.
125x5 - http://www.youtube.com/watch?v=bOGszm69_R0
125x5 - http://www.youtube.com/watch?v=lFpuCUl8TZg
125x5 - http://www.youtube.com/watch?v=-XptTMOiOTM
125x5 - http://www.youtube.com/watch?v=0bJKwwD7wFU
125x5 - http://www.youtube.com/watch?v=yHmUjPMovKs
125x5 - http://www.youtube.com/watch?v=dD5_mLmRq8g
125x5 - http://www.youtube.com/watch?v=3HFxiqKyMsQ
125x5 - http://www.youtube.com/watch?v=_tcfiwMoc6M

10/12
AM
For time:
75 burpee box jumps 24"
5:48

PM
"Karen"
150 wall balls for time(film)
6:52 (PR)

10/11
A. Build to a 1rm Back squat in 15 min
45x10, 135x5, 135x5, 225x2 (warm-up)
275x1
305x1 - http://www.youtube.com/watch?v=oftb4TIBT14
330xf - http://www.youtube.com/watch?v=INNyOtk5qkQ
320xf - http://www.youtube.com/watch?v=3u5mhZ_BEDw
Rest 10 min
B. Take 85% A and perform 1 amrap set @30x0 (film)
267x3

+
Row Sprint
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00
Rest 6 min
20 seconds x5; rest 3:00"
1 - 107m    6 - 110m    11 - 110m
2 - 109m    7 - 110m    12 - 109m
3 - 110m    8 - 108m    13 - 107m
4 - 109m    9 - 111m    14 - 108m
5 - 111m    10 - 109m    15 - 108m