18-Oct
A. Paused power snatch (above the knee); build to a max
45x5, 75x5, 125x2
125x2 - http://www.youtube.com/watch?v=yyuVYJ6qR9w
145x2 - http://www.youtube.com/watch?v=B87AHAzjSug
155x1 - http://www.youtube.com/watch?v=PMpnpo_uPeI

160x1 - http://www.youtube.com/watch?v=hObZ3Y6Tywc
160x1 - http://www.youtube.com/watch?v=j2V62MRH0sA
135x3 - http://www.youtube.com/watch?v=znAqdYbz2SQ

B. Power clean 3, 3, 3, 2, 2, 2; rest 2 min
135x3
165x3 - http://www.youtube.com/watch?v=ZMw3j_PMXI8
195x3 - http://www.youtube.com/watch?v=H_-uGyxBc8A
215x(1+f+1) - http://www.youtube.com/watch?v=RMCPTK3OejE
215x3 - http://www.youtube.com/watch?v=JNAtRQYa8TI
225x2 - http://www.youtube.com/watch?v=i7vrG6BEIgc
225x(1+f) - http://www.youtube.com/watch?v=i9Pomy0sLb8
225x2 - http://www.youtube.com/watch?v=vy4g6ccEn5A

+
3 rounds for time:
20 wall balls
40 double unders
20 chin ups CTB
5:55 unbroken
http://www.youtube.com/watch?v=zVIDtVKAAUk

17-Oct
A. Front squat; 10, 3, 10, 3, 10; rest 2 min
45x6, 135x3, 185x3
235x10 - http://www.youtube.com/watch?v=Tdey-vYi7gI
265x3 - http://www.youtube.com/watch?v=stR-myNDWjo
245x10 - http://www.youtube.com/watch?v=KvPt5cZxiZ0
275x3 - http://www.youtube.com/watch?v=rQwBY5yvxGs
255x(7+f) - http://www.youtube.com/watch?v=mwT6e04NF38

255x3 - http://www.youtube.com/watch?v=psGYjo8e3Jk

B. 3 position paused hang squat clean; 2, 2, 2, 1, 1, 1; rest 3 min
75x2
125x2 - http://www.youtube.com/watch?v=hy0HuYmVHtA
145x2 - http://www.youtube.com/watch?v=YNKxjLCNIeo
165x2 - http://www.youtube.com/watch?v=cbFUfjrS4Eo
185x1 - http://www.youtube.com/watch?v=wb_biqJoaOU
195x1 - http://www.youtube.com/watch?v=fDjHbJNbxNc
200x1 - http://www.youtube.com/watch?v=n0c6fVQUT68

C. Amrap 1-3 unbroken hang squat clean thrustrers 135# in 6 min
5 rounds + 2 reps
http://www.youtube.com/watch?v=Zmn6AIib0Jw

16-Oct
A1. Weighted lean away chin up 5, 5, 5, 5, 5; rest 1 min
44#x5, 49#x5, 49#x5, 49#x5, 51.5#x5, 49#x5
A2. Push jerk 5, 5, 5, 5, 5; rest 1 min
155x5, 185x5, 185x5, 190x5, 195x5

B1. Weighted dip 8, 8, 8; rest 1 min
88#x8, 88#x8, 93#x(7+f)
B2. Bent over plank DB rows 10-12x3/arm; rest 1 min
88x12, 88x12, 88x12

14 - Oct
OPTathlon 3.0
BWT @ 145

1. Clean and Overhead in 10 min
235x1
250x1(pr) - http://www.youtube.com/watch?v=S5ymqy7FREE

255xf - http://www.youtube.com/watch?v=qAlVlQY0Fio
255xf - http://www.youtube.com/watch?v=AUiaHqqk1Ug

OPTathlon 2.0 (Apr 22, 2012)
240x1(pr) - http://www.youtube.com/watch?feature=player_embedded&v=S_yeLjGIt0Q

OPTathlon 1.0 (Nov 9, 2011)
235x1(pr)

2. Standing Triple Jump
21'10"

OPTathlon 2.0 (Apr 22, 2012)
21'10"

OPTathlon 1.0 (Nov 9, 2011)
22' 3"

3. Row Repeats
1:33.7, 1:41.5

OPTathlon 2.0 (Apr 22, 2012)
1:36, 1:40

OPTathlon 1.0 (Nov 9, 2011)
1:36, 1:46

4. 8 minute amrap Circuit
8 thurster @ 115#
8 chest to bar pull-up
8 burped over the bar
6 rounds
http://www.youtube.com/watch?v=oNY4L7u3jUo

5. Reverse Shot Toss
28'5"

OPTathlon 2.0 (Apr 22, 2012)
24'7"

OPTathlon 1.0 (Nov 9, 2011)
24' 3"

6. 3K Run
12.10

OPTathlon 2.0 (Apr 22, 2012)
12:46 - started cramping at lap 2

OPTathlon 1.0 (Nov 9, 2011)
11:36

OPTathlon 3.0  Apr 14, 2012 - http://optathlon3.optexperience.com/
OPTathlon 2.0  Nov 9, 2012 - http://opt-mizar.blogspot.ca/2012/04/22-apr-optathlon-2.html
OPTathlon 1.0  Nov 9, 2012 - http://opt-mizar.blogspot.ca/2011/10/109-optathlon-testing-1-clean-and.html

11-Oct
Travel to San Diego

A. Triple jump practice
just feeling it… shins were sensitive upon landing
B. Reverse shot toss practice
playing around with explosion/balance
+
5 sets @85%
5 squat clean 155#
5 CTB chin ups
10 burpees
20 double unders
rest 2 min
BREATHING… WHAT is 80%
1 - http://www.youtube.com/watch?v=TN6B8wbJOAA
2 - http://www.youtube.com/watch?v=0fvo6aozONw
3 - http://www.youtube.com/watch?v=lW_QU5zFLmw
4 - http://www.youtube.com/watch?v=sbT-Zg6msu4
5 - http://www.youtube.com/watch?v=IjchF4JDEq4

10-Oct
A. Front squat; build to a tough single (not a 1rm)
45x5, 135x5, 185x2, 225x1
275x1 - http://www.youtube.com/watch?v=dodAntQ0X2M
295x1 - http://www.youtube.com/watch?v=Zhfhyz5UIPg
305x1 - http://www.youtube.com/watch?v=jKxyl5B2wOY

+
Row 5 min z1
+
Row 250m @90%
Rest 2 min
x5
+
Row 10 min z1
1 - 50sec
http://www.youtube.com/watch?v=GpkkIatXpEo
2 - 48sec
http://www.youtube.com/watch?v=BBOgFqHGXus
3 - 47sec
http://www.youtube.com/watch?v=jeWaAsiWF5I
4 - 48sec
http://www.youtube.com/watch?v=24yzYyj40Gw
5 - 48sec
http://www.youtube.com/watch?v=6GuXTLCxyNY

9-Oct
A. Seated behind the neck press 3, 2, 1, 3, 2, 1; rest 3 min
45x5, 75x3, 115x3, 125x2, 135x1, 125x3, 135x2, 140x1

B. Weighed chin up 1, 1, 1, 1, 1; rest 3 min
35x2, 88x1, 103x1, 108x1, 110.5x1, 108x1, 108x1

C. Bent over barbell row clusters @31x2, 2.2.2.2x3; rest 15 seconds/rest 3 min
125x2, 145x2x4, 155x2x4, 160x2x4