1. 091914

    PM:
    A. BS @20x1; 2-4x5; Rest 3 minutes

    100kg for 4
    Tried to get more but didn’t feel comfortable with adding more weight

    B. Hang Power Clean x3 + Push Press x2; Rest 2-3 minutes x4 sets

    60/70/75/80kg

    C1. WTD Pull up @20x1; 2-3x4; Rest 60 seconds

    20kg

    C2. Rope Climbs; AMRAP in 90 seconds x4; Rest 4 minutes

    6 each set

    +
    5 sets
    10 DB thrusters
    50 meter farmer walk same weight as thrusters
    5 DB split jerks per side
    Rest 2-3 minutes
    2:21/3:00/2:39/2:45/3:07 @ 50lbs

     
  2. 092114

    AM:
    8 sets
    500 meter row @ 1:50 pace EXACTLY
    Rest 2:30
    - All sets must be within .5 (1/2, one half) of a second or terminate the workout. You must finish the pace within +/- .5 seconds of 1:50

    1:51.1
    1:50.3
    1:49.1
    1:48.4

    Wanted to try to hit the pacing but failed miserably, much more difficult than I thought.


    PM:
    A. Halting Snatch Deadlift; 2-3x5; Rest 3 minutes - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186

    3 @ 120kg x 3
    3 @ 125kg x 2

    http://youtu.be/qOl1bEKS9oY Set 1
    http://youtu.be/fpFIcsZj3T8 Set 3
    http://youtu.be/MjZCpjobH6Q Set 5

    B. Snatch Pull; 3-4x5; Rest 2-3 minutes

    4 @ 115kg x 5
    http://youtu.be/pM_yTo4GWPw Set 1
    http://youtu.be/i8WyaF8fimc Set 2 (tried to pull more vertically instead of bouncing the bar out)

    C. High Hang Power Snatch x1 + HPS from knees x3; Rest 2 minutes x3-4 sets

    60, 65, 65, 70kg
    http://youtu.be/2bD6G99exZw Set 1
    http://youtu.be/-t7RtKDk2v0 Set 2
    http://youtu.be/_OKSomm3aAk Set 3
    http://youtu.be/zsd8hOLcZik Set 4

    D1. Floor Press; 4-6x4; Rest 60 seconds
    D2. Chainsaw row; 4-6/side x4; Rest 90 seconds - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=291

    D1. 65kg
    D2. 85lbs

     
  3. 15th
    AM:
    30 minutes zone 1- easy work, keep it cyclical, on airdyne or row, no running
     
    AD

    PM:
    A. BS @20x1; Build to a very tough triple
     
    B. EMOM 8 minutes; BS x1 @90% of A
     
    120kg

    C. Paused Press @21x3; 3-5x4; Rest 2 minutes
     

    http://youtu.be/jRSZfG5zgHg 52.5kg for 3

    http://youtu.be/s3jZFaSxEDY 52.5kg for 3 (almost got four, should’ve fought for it)
    http://youtu.be/eYsgIqBDBsE 52.5kg for 3

    D. WTD Pull up @30x1; 4-6x4; Rest 90 seconds
    15kg for 5

    +
    3 RFT
    100 meter farmer walk 2 pood per hand
    20 barbell front rack step ups 20” 135#
    10 rope climbs
     
    37:11 (average 12,14,11 min per round)
    16th
    AM:
    4k row @85% aerobic effort
     
    16:43.5 (ave 2:05.4/500m 20s/m)
    2:01.0 - 500 - 23
    2:00.3 - 1000 - 21
    2:03.1 - 1500 - 20
    2:11.3 - 2000 - 21
    2:07.5 - 2500 - 19
    2:06.9 - 3000 - 20
    2:07.9 - 3500 - 20
    2:05.5 - 4000 - 21

    PM:
    A. Clean deadlift x1 + Deadlift from 3” off ground x2 + Clean RDL x3; Rest 2-3 minutes x4 sets
    120x2, 130x2 (with straps) - I’m pretty sure I did the 3” part wrong. Also grip was an issue so opted to go heavier with straps for the latter two sets.
    http://youtu.be/4IR6JNzdrFI 130kg with straps
    http://youtu.be/u8PeH4MMQZ8 120kg no straps (hanging on by the fingertips on the RDL)

    B. Segment Clean Pull; 2-3x5; Rest 2-3 minutes - heavy
     
    100, 110, 110, 115, 120

    C. EMOM 12 minutes; HPC x3 - light, technique work, 70% of 1RM
    60kg x 6 min, 70kg x 6 min
    D1. CGBP @20x1; 3-5x4; Rest 60 seconds
    D2. Chinese Row; 3-5/arm x4; Rest 90 seconds - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=292

    175 - 5,5,5(required spot), 4(required spot)
    65lbs - 5,5,5,5
     
    +
    20 sets
    30 seconds airdyne 90% Aerobic pace
    30 seconds rest
    - All sets within 3 RPM’s or terminate. Pacing is the name of the game here, not max effort.
    - Record RPM’s per set
     
    1. 62
    2. 63
    3. 64
    4. 65
    5. 66
    6. 65
    7. 66
    8. 66
    9. 66
    10. 66
    11. 66
    12. 66
    13. 66
    14. 66
    15. 66
    16. 66
    17. 67
    18. 67
    19. 67
    20. 69
     
  4. 9/12
    A1. Halting snatch grip DL w/ straps @30X1; 3-4 x 5; rest 30 sec
    A2. Halting clean grip DL w/straps @20X1; 5-6 x 5; rest 30 sec
    A3. Double DB RDL @2010; 8-10 x 5; rest 5 min 
    A1. 100kg 4,4,4,4,4
    A2. 100kg 5,6,6,6,6
    A3. 50lbs,55,65,65,65
    B. Emom 6 min - Snatch balance x 2 (95-135#)
    B. 135lbs
    C. Axel bar pendlay row @21X0; 3-5 x 5; rest 90 sec
    60kg,60,70(4),65,65
    +
    for time:
    50 ring dips
    3:34
    PM
    AD 20 sec @HARD effort
    rest walk 3:00
    x 5
    rest 10-15 min
    5 Tng HPC (155#)
    5 burpees
    15 sec HARD effort AD
    Rest walk 3:20
    x 5
    57, 46, 41, 48, 42 seconds
    9/13
    rest day
    9/14
    AM
    Row 500m @90%
    rest walk 3 min
    x 10
    1:42.2
    1:44.3
    1:48.8
    1:50.1
    1:55.6
    1:53.7
    1:54.3
    1:54.1
    1:54.8
    1:52.9
    PM
    A. BS - 10RM
    60,80,100,110,115,117.5
    B. Press - 10RM
    40,50,52.5
    http://youtu.be/5MTV4jos_ws 52.5kg (tip toed the last two)
    +
    Amrap in 10 min:
    3 HPC (205#)
    AD 15 cals
    30m double OH KB carry (1.5pd/h)
    2 rounds + 15 cal
    http://youtu.be/0i92pCO41HA again sorry for the shitty quality
     
  5. Day 1 Training

    AM - 302 Cal/13.6miles

    PM

    2,3,3,3 @ 115kg (80%)
    4,5,4,5 @ 105kg
    10,10,10,10 @ 90kg
    http://youtu.be/GOXhE8—yI8 (2nd Set)

    30 Strict CTB - 2:30
    http://youtu.be/Img_NX0kOtU

    Strict HSPU/Burpee/HSPU/DU - 8:39
    http://youtu.be/AX8T_3Rbhi0 Sorry bad quality

     
  6. Testing Day 8

    1RM BS - 142.5kg

    Tough C&J for day - 112.5kg
    Explanation for this is that it felt good through my sets and I just went for it. I think I had 115kg in me but was borderline confident about it so called it a day.

    3 min AMRAP - 2/4 C&J @ 76.5kg

    Pulled out of the row as hips were still on fire from the 60 min row. Will do tomorrow.

     
  7. Testing Day 7

    Row 60 min for max meters - 13683m

     
  8. Testing Day 6

    1RM CGBP - 205lbs

    50 strict HSPU - 4:00

     
  9. Testing Day 5

    1RM Front Squat - 125kg

    1RM Power Snatch - 85kg

    100 CTB - 7:13

     
  10. Testing Day 4 - 090114

    1RM PC - 102.5kg

    1RM - weighted pullup 45kg

    3 Rounds For Time Row/KBS/Burpee with 12 min rest

    Round 1 - 4:42
    Round 2 - 4:43
    Round 3 - 4:53