18-Jul
A. Snatch balance 2, 2, 1, 1; rest 2:30
45x5, 95x3, 135x3, 165x2
205xf - http://www.youtube.com/watch?v=mKZe18u32YE
205x(1+f) - http://www.youtube.com/watch?v=Gy9cZOJAbHc
205x2 - http://www.youtube.com/watch?v=uF0KuN_2xO4
205x(f+2) - http://www.youtube.com/watch?v=67DHEH4Fs5E
220x1 - http://www.youtube.com/watch?v=sc1BR52k9dI
230xf - http://www.youtube.com/watch?v=vZIdqqtLhOA
230xf - http://www.youtube.com/watch?v=yn8Mm9h1A70
230x1 (pr) - http://www.youtube.com/watch?v=R2ONcXZnOWk

B. Squat clean; build to a tough single
135x3
185x1 - http://www.youtube.com/watch?v=AoWv61H6Kjc
205x1 - http://www.youtube.com/watch?v=BMMbK9A8sc8
230xf - http://www.youtube.com/watch?v=-OfRlj4H2Nw
230x1 - http://www.youtube.com/watch?v=BWJpc_3tPDY
245xf - http://www.youtube.com/watch?v=TI1LRQjtp5M
245xf - http://www.youtube.com/watch?v=8fGQsyUE-hU
245xf - http://www.youtube.com/watch?v=ZA4lJDi_sNs
not quick enough under the bar. had the power to bring the bar up. sleep is not been very good since jul 12
C. Take 80% of A and perform 1 rep on the 30 seconds for 10 min (skip
minute if you fail, stop if you fail twice)
assuming 235, used 190
no failed reps. completed the 10 min - http://www.youtube.com/watch?v=_jzBODXB8_w

17-Jul
A. Bent over underhand grip barbell rows @41x2, 2-3x4; rest 2 min
45x5, 75x4, 125x3, 145x3, 155x3
160x3 - http://www.youtube.com/watch?v=fqf8h5cyipE
165x3 - http://www.youtube.com/watch?v=aJJoCywM4hs
165x3 - http://www.youtube.com/watch?v=NGsUhe770Bc

B. 50 kipping hspu for time
10:47 - missed twice last rep - http://www.youtube.com/watch?v=koFCCJ6xevM

C. Strict chin ups; amrap 1-5 unbroken ladders in 10 min
77 reps (5 rounds, 1+(1+f)) - http://www.youtube.com/watch?v=64pWTqiVVAM

15-Jul
A. Squat snatch from blocks; build to a tough single from high hang
45x5, 75x3, 125x3, 140x1, 145x1, 150x1, 155x1, 160x1, 165x1, 170x1 - http://www.youtube.com/watch?v=G51oIcudzE0
175xf, 175xf, 175xf - http://www.youtube.com/watch?v=72XLgTi3sv4

+
3 min amrap:
5 thrusters 135#
10 kbs 2 pood
3 rounds + 14 - http://www.youtube.com/watch?v=VfI27dUysKc

14-Jul - tired -
A1. Split jerk 1, 1, 1; rest 2 min
45x5, 95x3, 165x2
215x1 - http://www.youtube.com/watch?v=7rcVHUGeWKA
235x1 - http://www.youtube.com/watch?v=ws6UjkVfCbA
 250xf - http://www.youtube.com/watch?v=vfsB3IdKTKs
250xf - http://www.youtube.com/watch?v=tbnKYIg0cFE
250xf - http://www.youtube.com/watch?v=HExNekFwxsw
Not going fast under the bar... full commitment.

A2. Power clean 1, 1, 1; rest 2:30
45x5, 95x3, 165x2
215x1 - http://www.youtube.com/watch?v=QK42hYlhLc8
235x1 - http://www.youtube.com/watch?v=aYeSdXpaJ3o

250xf - http://www.youtube.com/watch?v=r0rTxNCxGwU
250xf - http://www.youtube.com/watch?v=zR7pG7dz2JI
250xf - http://www.youtube.com/watch?v=MiGRy-qiJJU
225xf - http://www.youtube.com/watch?v=jImbn5JyznM
Not going fast under the bar... full commitment. 
B. Weighted eccentric only chin up (20 second lowering) 1, 1, 1; rest 2 min
80#x1, 100x1, 115x1, 125x1
C. 100 back extensions for time
1:56 - unbroken - http://www.youtube.com/watch?v=0g07Z_fpy-U

12-Jul *** Sleep is ESSENTIAL... not doing enough of that!****

AM
Olift with Pierre
Snatch practice.
To keep the bar close to the body and use calf vs starting to pull with upper body. the legs accelerate the load, then one slides under the bar… SPEED… Trajectory… Power…

60kg

- http://www.youtube.com/watch?v=9M_rZ9qwBC0
- http://www.youtube.com/watch?v=l3FZPhApBLA
- http://www.youtube.com/watch?v=q04hDMMt49Y
- http://www.youtube.com/watch?v=q8zEYbQZqMI
- http://www.youtube.com/watch?v=dPk8MkMQxAo
- http://www.youtube.com/watch?v=vNvR1SkBVGU
- http://www.youtube.com/watch?v=8MQ-ZggxZLI

Snatch Pull
80kg
- http://www.youtube.com/watch?v=y0pBvXHPJTk
- http://www.youtube.com/watch?v=39Yy7YU32Hk
- http://www.youtube.com/watch?v=mwUA_T54-QA



PM
A. Power snatch from blocks (mid shin) 3, 3, 3, 3, 3; rest 3:00
45x3, 75x3, 125x3
145x3 - http://www.youtube.com/watch?v=W4ZK4G4WPeA
150x3 - http://www.youtube.com/watch?v=dAZdTvjB7V4
160x(f+3) - http://www.youtube.com/watch?v=gLwz5OuuQ1U
160x3 - http://www.youtube.com/watch?v=dS7QsweMYcg
160x2f / 145x3 - http://www.youtube.com/watch?v=BG5zLC5ngN4

+
For time:
20 DL 315#
40 burpee box jumps 30"
Airdyne 60 calories
9:43 - 13 DL unbroken - http://www.youtube.com/watch?v=A5TKpRZ4GrA

11-Jul
A. Snatch balance 3, 2, 1; rest 2:30
45x5, 95x5, 155x3
185xf - http://www.youtube.com/watch?v=KF8QamSYQ6s
185x3 - http://www.youtube.com/watch?v=J660p8fvPac
205x2 - http://www.youtube.com/watch?v=CfTMR6tMTBU
225x1 - http://www.youtube.com/watch?v=_aoQVMvL_UE

B. Front squat 1, 1, 1, 20; rest 3 min
225x1, 275x1
305x1 - http://www.youtube.com/watch?v=gHDEOLWhbbI
315xf - http://www.youtube.com/watch?v=dJv9k8qS6bE
315xf - http://www.youtube.com/watch?v=QEZnZgEyuM8
315xf
205x20 - http://www.youtube.com/watch?v=AU3pE6cNxpg

C. Amrap 1-3 unbroken squat snatch 135 in 7 min
27 reps (4 rounds, 1-2) - too many failed reps particularly on the set of 3
http://www.youtube.com/watch?v=_pfotHBPBT4

10-Jul
A. Bent over wide grip barbell rows @31x2, 3-4x4; rest 2 min
45x5, 75x5, 125x4,  135x4, 140x4, 145x4, 150x4, 150x4

B. Amrap 1-5 unbroken strict HSPU ladders in 10 min
95reps (6 rounds & 1-2-(2+f) - http://www.youtube.com/watch?v=S05ZWJYsFx0

C. Weighted mixed grip chin up 2, 2, 2, 2; rest 2 min
32kgx2, 44x2 - http://www.youtube.com/watch?v=_Rsrs3tKiZQ
44x2 - http://www.youtube.com/watch?v=JX-2tV0mq0I
44x2 - http://www.youtube.com/watch?v=UlZ2KrH9csc
44x(1+f) - http://www.youtube.com/watch?v=8qYcMjMm1I8

D. Toes to bar; 50 for time
1:39 - 44 unbroken (grip failure) - http://www.youtube.com/watch?v=dbjRAU9a7L0