Free...

8-Nov
A. Power clean from high blocks; build to a max
65x5, 115x5, 155x3
175x1 - http://www.youtube.com/watch?v=11G04CSGweE
195x1 - http://www.youtube.com/watch?v=vCbKLnid7BQ
205xf - http://www.youtube.com/watch?v=Rtwvky3KIok
205xf - http://www.youtube.com/watch?v=iTUYnmcEiNY
200xf - http://www.youtube.com/watch?v=hg_JEJv2KYg
200xf - http://www.youtube.com/watch?v=sSKI5vvRW50
200x1 - http://www.youtube.com/watch?v=MgL-q93skIY

+
5 rounds for time:
Run 200m
20 box jumps 24"
20 wall balls
14:25 - ub
http://www.youtube.com/watch?v=AErL84DJNNI

B. 1 1/4 front squat 2, 1, 2, 1, 2, 1; rest 2 min
225x2
265x2 - http://www.youtube.com/watch?v=Y6F0m6rzp3c
290x1 - http://www.youtube.com/watch?v=Q5t4EPYF9E8
275x2 - http://www.youtube.com/watch?v=AQIA8wyTcug
295x1 - http://www.youtube.com/watch?v=FeUkQc7T28Y
280x2f* - http://www.youtube.com/watch?v=RTDmxTM5l8A

275x1 - http://www.youtube.com/watch?v=06g6gt0D7wA
*CNS shut down… the body gave up… the mind was not letting the limiting factor... body/physical was... how far can one push the body... the mind...
to respect the body... to push one limits... what limits?...

C. Squat snatch; 10 sets of 3 unbroken @135# for time
6:40ish… was euphoric still from part be… did not feel powerful… felt shaky…
- http://www.youtube.com/watch?v=iXukK2N3B8I

6-Nov
A1. Bent over barbell rows 2-4x5; rest 90 seconds
45x10, 95x5, 135x4, 165x4, 185x4, 185x4
190x4 - http://www.youtube.com/watch?v=mlcunBH7KMM
195x(3+f+1) - http://www.youtube.com/watch?v=y0m8ZW7-cZ0
190x4 - http://www.youtube.com/watch?v=s81yurWO7QM

A2. Close grip bench press 2-3x5; rest 90 seconds
45x10, 95x5, 155x5
195x3, 205x3, 205x3
210x(2+f) - http://www.youtube.com/watch?v=Bqz4NGvIf5g
210x(2+f) - http://www.youtube.com/watch?v=zdNOYWuNDzE
210x(2+f) - http://www.youtube.com/watch?v=JrN5DvkO5JA
B1. HSPU; amrap strict unbroken x4; rest 1 min
24, 15, 7, 8
B2. Strict chin ups amrap unbroken x4; rest 1 min
25, 10, 7, 6
http://www.youtube.com/watch?v=47fAS-9ZFE0

4-Nov
A. Squat clean; 2 reps on the minute for 24 min @60% 1rm
all sets at 155 - no failed reps
http://www.youtube.com/watch?v=L24KoZFy6v4

+
5 min amrap:
5 thrusters 135#
5 muscle ups
5 rounds + 9 - ub
- http://www.youtube.com/watch?v=ocUYhnW0JtE

3-Nov
A. Speed deadlift from deficit (1-3" platform) 3 reps x16 sets; rest
45 seconds @65% 1rm deadlfit
all sets @ 275#
B1. HSPU on paralletes; 6 for time x8; rest 1 min
all sets ub
B2. L-pull ups; 8 for time x8; rest 1 min
all sets ub
C. 25 unbroken 2 pood KBS x3; rest 90 seconds
all sets ub
1 - http://www.youtube.com/watch?v=6B7W54KnUw4
2 - http://www.youtube.com/watch?v=KJlK5oyxoUo
3 - http://www.youtube.com/watch?v=qEGbJ9Bl8cA

2-Nov
Olift with Pierre.
continue developing the jerk. feet positioning. shin should be perpendicular to floor.
shoulder/torso/head positionment. alignment is key or else the lower back/shoulders take the load… will not work at high loads.

clean & jerk
40x5, 40x5, 40x5, 40x5, 40x5, 60x5, 60x5, 80x5.

Clean pull - to be fluid within the motion. to use the momentum and apply the power generated from the legs as the load is moving up. centre mass should not pass the middle of the arch of the foot.
80x5, 80x5, 110x4, 120x5, 120x5, 120x5

1-Nov
A. Paused power snatch (mid shin) build to a max
45x5, 75x3, 74x4
125x3 - http://www.youtube.com/watch?v=YjhOu1FBftQ
145x1 - http://www.youtube.com/watch?v=bN85buGLeM4
155x1 - http://www.youtube.com/watch?v=-yak-aAaAtE
165x1 - http://www.youtube.com/watch?v=UmYY2Jby2nY

+
3 rounds for time:
Run 400m
20 thruster 75#
10 muscle ups
11:18 - ub
- http://www.youtube.com/watch?v=UFDfps6WrT4