Dec. 31st

Week 13 / Day 1

A. Squat Clean and Split Jerk, build to a max
I got up to 265#'s, missed on 280# (the squat clean), missed on 275# (the Split Jerk)
B. Front Squat w/ Chains @22x1, 3 moderate reps x 5 sets, rest 2mins- start @50% 1RM (275#'s)
137.5, 147.5, 157.5, 167.5, 177.5
+
AMRAP in 15mins of:
5 KB Push Press @32kgs / arm
5 L Pull-ups
Score: 13 Rds + 4 reps

Notes:

- My Squat Clean wasn't feeling that strong today but my Split Jerk felt much better
- 265#'s is a my previous Clean and Jerk PR, I'm pleased I at least tied it but I should've made the 275#'s on the Split Jerk. I couldn't Squat up the 280#'s.
- FS w/ Chains felt good. Focused on speed and keeping my elbows up
- The KB Push Presses were done with only one KB, all the reps were Unbroken.
- The L Pull-ups slowed me down, midway through I was going back and forth between supinated and pronated.

Dec. 29th

Week 12 / Day 7

10mins @75%:
15 cals Airdyne (>22.5mph)
5 CTB Chin-ups
5 Ring Dips     Score: 9 Rds + 13 cals
- rest 5mins
10mins @75%:
25 Unbroken Double Unders x 5 sets
25 Air Squats     Score: 2 Rds + 3 sets of Double Unders
- rest 5mins
10mins @75%:
15 cals Airdyne (>21.9mph)
5 Chin-ups
5 Clapping Push-ups     Score: 8 Rds + 12 cals

Notes:

- I'm pleased with the score on the first scenario
- I shit the bed on the second scenario, missed a lot of sets on the DU's. Disappointed with this, I'll be better next time or on a similar situation.
- the third scenario was a mental grinder, especially on the Airdyne.
- Both type of Chin-ups, Ring Dips and Push-ups all UB

Dec. 28th

Week 12 / Day 6

3 x 35sec Row ALL OUT, rest 4mins
(Distance / Pace)
1. 222m / 1m18.6 avg/500m
2. 227m / 1m17.1 avg/500m
3. 225m / 1m17.4 avg/500m
+
3 sets @97%:
20sec TnG Power Cleans @145#'s
30sec Lateral Barbell Burpees
*rest 6mins b/t sets
1. 10 reps / 12 reps
2. 10 reps / 12 reps
3. 10 reps / 13 reps
+
10 x 30sec Row @90% / Row 30sec @ EZ Pace- raise rower 6" w/ plates
(Total Distance = 1548m     avg/500m = 1m36.8)
1. 156m
2. 156m
3. 154m
4. 154m
5. 153m
6. 154m
7. 153m
8. 156m
9. 156m
10. 157m

Notes:

- The first part of rowing was good, I'm pleased with the power output.
- I was moving the PC a lot better today.
- good speed through the lateral burpees
- The incline rowing was interesting, zero rest on the legs even going at a EZ pace.

Dec. 27th

Week 12 / Day 5

A. Power Snatch, build to a tough single
Got up to 205#'s
B. Back Squat w/ Chains @20x1, 2 reps @55% RM + Chains x 6 sets, rest 2mins
@187#'s Completed
C. Press @20x0, build to a 3RM
Got up to 161#'s PR!
D. Split Jerk @198#'s, AMRAP x 1 set to failure
9 reps

Notes:

- No pop on the Power Snatch, 205 was pretty close to my limit today
- I'm pleased with the Press

Dec. 25th

Week 12 / Day 3

A. OHS @55x1, build to a tough single
Got up to 240#'s
B1. Power Clean Cluster, 1.1.1 @80% (297#'s) x 5 sets, rest 2mins
@238#'s Completed
B2. Strict HSPU, AMRAP Head to Floor x 5 sets, rest 2mins- normal width
9 reps, 6 reps, 5 reps, 4 reps, 4 reps
+
10 Rds for time of:
3 Unbroken Muscle-ups
5 Unbroken KB Push Press @32kgs/arm
Time: 13m05s

Notes:

- Didn't get any sleep last night at work
- For the OHS 240#'s went up easily but the set before I tried 250#'s
- My strict HSPU were awful today, need to work on these more, my shoulders were crinkly today
- Didn't miss a set on the couplet

Dec. 24th

Week 12 / Day 2

5 Sets @90%:
25 Wall Balls- 20#'s
50 Double Unders
15 GHD Sit-ups
*rest 2mins b/t sets

1. 2m14s
2. 2m06s, UB
3. 2m09s, UB
4. 2m10s
5. 2m02s, UB

Notes:

- focused on being smooth and steady throughout, tried to be in control of my breathing the whole time.
- Good combo b/t WB's and DU's
- I like how the GHD Sit-ups try to increase my respiratory rate.

Dec. 23rd

Week 12 / Day 1

A. Squat Clean . Front Squat . Split Jerk, 1.1.1 x 5 sets, rest 4mins- start @225#'s
225, 235, 245, 255, 265(f)(missed the SJ)
B. Front Squat @20x1, 3 reps @highest load from Part A x 3 sets, rest 3mins
@255#'s Completed
C1. Push Press @10x0, 3 reps @ tough load x 5 sets, rest 1min- start @185#'s
185, 195, 200, 200, 202.5
C2. L Pull-ups @20x0, AMRAP(-1) x 5 sets, rest 1min
12 reps, 9 reps, 8 reps, 6 reps, 7 reps

Notes:

- missed the Split Jerk on the last set. Should've stayed with 255/260 but I thought Beast Mode would get it up!
- The Front Squat felt better as the sets went on.
- For the L-Pull-ups, it was tough to judge the -1 rep but I think I got it close enough.

GO 'HAWKS!!!

Dec. 21st

Week 11 / Day 7

10 mins @75% 
50 Double Unders
20 Walking Lunges
20 Anchored Sit-ups     Score: 5 Rds + 16 reps
- rest 5mins
10mins @75%
15 Cals Airdyne (>22.5mph)
25 KBS- 16kgs     Score: 5 Rds + 15 + 22 reps
- rest 5mins
10mins @75%
250m Row (sub 1m45s avg/500m)
10 Push-ups
10 Front Squats- 65#'s     Score: 5 Rds + 250m

Notes:

- First off my neck felt great throughout the week, thank god
- I'm pleased that I got 5 Rds + on every scenario
- fumbled twice on the DU's
- KBS all UB
- Airdyne felt stronger, maybe yesterday's session helped out??
- Good quad burn on the last scenario

Dec. 20th

Week 11 / Day 6

3 x 30sec Airdyne @97%, rest 4mins b/t sets (>32mph avg)
1. 30 cals
2. 31 cals
3. 31 cals
+
3 sets of: @97% effort
25sec AMRAP Power Cleans @155#'s
20sec Airdyne (30-32 avg mph)
*rest 6mins b/t sets
1. 11 reps / 17 cals
2. 10 reps / 16 cals
3. 11 reps / 16 cals
+
3 x 120sec Airdyne @85-90% effort / 120sec Airdyne @50%
>22.5 mph avg, completed

Notes:

- This was a tough workout!!

Dec. 19th

Week 11 / Day 5

A. Squat Snatch, build to a tough double- 5sec b/t sets
Got up to 215#'s
B. Back Squat w/ Chains @20x1, 3 reps @50% RM (340#'s) + Chains x 5 sets, rest 2mins
@170#'s Completed
C. Push Press . Push Jerk . Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
205, 215, 212, 215, 220

Notes:

- It took me 3 tries to get 215#'s, didn't have good pulls on the 2nd lift
- The Press Complex was good, obviously limited by the push press. I need to work on my Push Jerk Depth.

Dec. 17th

Week 11 / Day 3

A. Snatch Balance, build to a tough triple
Got up to 205#'s
B1. Above Knee Hang Power Clean . Power Clean, 2.1 x 4 sets, rest 2mins- 80-85% effort (275#'s)
220, 225, 230, 235
B2. Strict HSPU to Extra Depth, 1.1.1.1.1.1 x 4 sets, rest 2mins- Hands Shoulder Width
(+2") Completed, (+3") Completed x 3 sets
C1. Bar Muscle-ups, 5 reps x 3 sets, rest 1min
UB, UB, UB
C2. GHD Sit-ups, 25 reps x 3 sets, rest 1min
Completed UB
C3. DB Back Ext. @20x0, 20 tough reps x 3 sets, rest 1min
25, 35, 40

Notes:

- Made it through the workout without hurting my neck!!
- Got the same weight for Snatch Balance
- For the HPC and PC I took the percentage from my max HPC instead of my PC, I felt good through these but I was a little hesitant.
- The HSPU were an improvement from last time but still I can't do extra depth, one day
- I got all the Bar MU's UB first time doing multiples on the bar

Dec. 16th

Week 11 / Day 2- Restart

3 sets of: @90% effort
60sec Rowing
60sec Rest
60sec CTD Burpees to 6" OH
60sec Rest

Set 1: 310m / 21 reps
Set 2: 309m / 20 reps
Set 3: 309m / 20 reps
+
rest 5mins
+
3 Sets of: @90% effort
60sec Rowing
60sec Rest
60sec Wall Balls- 20#'s
60sec Rest

Set 1: 308m / 31 reps
Set 2: 309m / 31 reps
Set 3: 309m / 31 reps

Notes:

- Little improvement from last week, but it wasn't any easier.
- Rowing pace was 1m37s- 1m35s

Dec. 15th - Restart

Week 11 / Day 1- Restart

So I injured my neck on the 9th, I've been recovering / rehabilitating it over the last 6 days. Thank god for the Supple Leopard KStarr and his website mobilitywod.com.

A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
235, 245, 247.5, 250
B. Front Squat w/ Chains @22x1, 3 reps @50% RM (275#)  + Chains x 5 sets, rest 2mins
@137.5# Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets, rest 1min b/t sets
(R/L) 6/2, 4/4, 4/3, 3/3
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
26 reps @80#'s, 19 reps @70#'s

Notes:

- Did Part A correctly this time, the SC were not TnG. The Split Jerk felt better this time around. My FS is the definitely my limiting factor in this.
- KB Press was way better, much improved throughout, the 1st set w/ the L hand I think I had a bad position on the KB.

Dec. 9th

Week 11 / Day 3

A. Snatch Balance, build to a tough triple
Got up to 205#'s
B1. Above Knee Hang Power Clean . Power Clean, 2.1 x 4 sets, rest 2mins- @80-85% effort
237, 242, 247, 247
B2. Strict HSPU to Extra Depth Cluster, 1.1.1.1.1.1 x 4 sets, rest 2mins- hands shoulder width
*see notes- (+2") Completed, (+3") Completed, (+4") Completed, Completed
C1. Bar Muscle-ups, 5 reps x 3 sets, rest 1min
Completed
C2. GHD Sit-ups, 25 reps x 3 sets, rest 1min
Completed
C3. DB Back Ext. @20x0, 20 tough reps x 3 sets, rest 1min
Completed

Notes:

- Pinched a nerve in my neck doing the hang cleans but I might've aggravated it doing the snatch balance. Feels like I got whiplash. This definitely limited me throughout the workout.
- The Snatch Balance was good, it's nice to work on that exercise.
- The HPC and PC could've felt better but my neck was a board.
- The HSPU, I usually use the regional standard (36" width). Shoulder width is a lot more difficult for me. I was unable to do any extra depth to meet the rep range, I actually had to stack plates above to lessen the ROM.
- Bar Muscle-ups, done as singles.

Dec. 8th

Week 11 / Day 2

3 sets of: @90%
60sec Rowing
60sec Rest
60sec CTD Burpees to 6" OH
60sec Rest
(Row (m) / Burpee (reps))
Set 1: 308m / 20 reps
Set 2: 308m / 20 reps
Set 3: 311m / 19 reps
+
rest 5mins
+
3 sets of: @90%
60sec Rowing
60sec Rest
60sec Wall Balls- 20#'s
60sec Rest
(Row (m) / Wall Balls (reps))
Set 1: 309m / 30 reps
Set 2: 309m / 30 reps
Set 3: 309m / 31 reps

Notes:

- I thought I had great intensity on this and was able to keep a tough pace for everything.
- For the rowing I able to hold a 1m35-1m37 avg 500m pace throughout
- I'm pleased with the scores on the Burpees and WB's

Dec. 7th

Week 11 / Day 1

A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
All sets done at 235#'s accidentally 
B. Front Squat w/ Chains @22x1, 3 reps @50% RM + Chains x 5 sets, rest 2mins
@137.5#'s Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets per arm, rest 1min b/t sets
(R, L)  Set 1 (4, 4)    Set 2 (4, 3)    Set 3 (3, 2)    Set 4 (3, 1)
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
80#'s for 23 reps, 70#'s for the remaining 22 reps

Notes:

- Messed up on the SC/SJ Cluster, honestly my SC weren't feeling that great. I'm pleased that I actually stuck with that weight. The SC were done with TnG. The SJ were going up easy but the tech wasn't that great.
- KB Press, great ROM every rep. Last time the ROM wasn't as deep. Still this was pretty tough. The first rep was always easy but I died right after.
- Done with COVP

Dec. 5th

Week 10 / Day 7

AMRAP in 15mins of:
15 KBS- 32 kgs
15 CTD Burpees
Score: 8 Rds + 15 + 12 reps

Notes:

- Goal was 8 Rds + (achieved)
- there is definitely room for improvement
- all KBS were UB except for the last Rd
- started slowing down around Rd 6
- my PR for this is 8 Rds + 15 + 13 (Feb. 29th, 2012). So to be that close at this time of the year is great.

Dec. 4th

Week 10 / Day 6

5 sets of:
3 TnG DL @350#'s
AMRAP Kipping Ring Dips
Airdyne 1m30s @85% (>22mph)
*rest 3mins b/t sets
1. 32 reps / 35 cals
2. 26 reps / 37 cals
3. 21 reps / 37 cals
4. 18 reps / 35 cals
5. 17 reps / 38 cals
+
rest 5mins
+
5 sets of:
3 Hang Squat Cleans @205#'s
15 CTB Chin-ups
Airdyne 1m30s @85% (>22mph)
*rest 3mins b/t sets
1. UB reps / 35 cals
2. 11 + 4 reps / 36 cals
3. 11 + 4 reps / 33 cals
4. 9 + 3 + 3 reps / 32 cals
5. 11 + 4 reps / 35 cals

Notes:

- Much better today overall!!
- 32 Ring Dips, I think that's a PR for sure
- DL were strong and smooth
- my shoulders were rocked on the 2nd part
- my chin-ups need to be better
- the Airdyne results aren't very accurate but I was able to keep the speed in the 22mph range

Dec. 3rd

Week 10 / Day 5

A. Back Squat @20x1, 1-1-1-1-1, rest 4mins
285, 305, 325, 340, 350(f)
B. Squat Snatch, 1-1-1-1-1, rest 4mins
185, 195, 210(f), 205, 215
C. Split Jerk . Behind the Neck Split Jerk, 1.1 x 5 sets, rest 1min- 205#'s per set
Completed
D. Airdyne, 15sec ALL OUT EFFORT x 6 sets, rest 1m30s
Completed

Notes:

- Honestly I was tired and I had terrible intensity today. Pushed through it with full effort.

Dec. 1st

Week 10 / Day 3

A. Above Knee Hang Squat Snatch . Squat Snatch, 1.1 x 5 sets, rest 2mins- start @145, add 5# per set
145, 150, 155, 160, 165
B. Thruster, build to 1RM
Got 236#'s PR!!
+
AMRAP in 15mins of:
3 Bar Muscle-ups
3 Kipping HSPU to 10" Depth
Score: 6 Rds + 3 + 2 reps

Notes:

- The Moderate Snatch Tech work was good
- For the Thrusters this was a PR by 1#, the last time I PR'd on this was over a year and a half ago when I was prepping for 2011 Regionals using OPT Big Dawg Blog. I tried to get 240# first but I wasn't getting past the sticky point.
- The Bar Muscle-ups were okay, the last time I've done these were almost 3 yrs ago, when I had no rings and I was a CF newbie. The MU's were done in singles but fast, need to practice getting multiples. The HSPU started off great, did three sets UB and then it went to shit, I was failing reps left right and centre but on the positive note I believe that was the deepest I've gone on HSPU by 2". I know that will help my head to floor HSPU's.

Nov. 30th

Week 10 / Day 2

3 Rds for time of:
100 Unbroken Double Unders
Time: 6m32s
+
10 x Row45sec @75--->90% effort / 45sec rest on Rower- damper 5, increase pace over the 45sec
Completed, the pace was between 1m50 avg/500m>   <1m30 avg/500m

Notes:

- Only took 3 sets to do the DU's, I'm pretty stoked about this, I've never done 100 UB. I was questioning if this was even possible for myself.
- Row was good.

Nov. 29th

Week 10 / Day 1

A. Squat Clean, build to a 1RM
Got up to 275#'s, failed on 290 x 2, 287, 286
B. Snatch Balance . OHS, 1.1 x 3 sets, rest 3mins- all tough sets
205, 215, 215
+
For time:
30 Muscle-ups
Time: 4m41s

Notes:

- This wasn't my day, on the positive note all my cleans were successful but I just didn't have the strength to get it out of the bottom. The cleans were powerful and smooth.
- the limiter was my Snatch Balance
- I've done this before within the last year or 2 but I couldn't find my previous result(s) in my logbooks. I know for a fact this was a PR time, I was able to did this in 3, 3, 3, 3, 2, 2, 2, then all singles the rest of the way through.

Nov. 27th- Scenarios

Week 9 / Day 7

5mins @85-90%
5 Hang Squat Snatch @65#'s
25 DU's     Score: 6 Rds + 5 reps
- rest 5mins
5mins @85-90%
150m Row
7 CTB Chin-ups     Score: 5 Rds + 40m
- rest 5mins
5mins @85-90%
10 Box Jumps- 30" - step downs
10 KBS- 32kgs     Score: 4 Rds + 10 + 2 reps
- rest 5mins
5mins @85-90%
150m Row
7 Knee to Elbows     Score: 5 Rds + 70m
- rest 5mins
5mins @85-90%
15 Wall Balls- 20#'s
15 Burpees to 6" OH     Score: 3 Rds + 2 reps

Notes:

- DU's were UB, pleased with that
- For some reason the CTB Chins were brutal, I had to break the last set into two.
- BJ / KBS was decent
- knee to elbows were fluid
- WB / Burpees, this was just brutal. I knew it was going to be brutal and it was. My shoulders were cooked. WB's were all UB.

Nov. 26th

Week 9 / Day 6

5 sets of:
5 Power Cleans @225#'s- drop each rep
AMRAP Muscle-ups (no false grip)
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 7 reps / 0.75 miles
2. 6 reps / 0.77 miles
3. 5 reps / 0.73 miles
4. 4 reps / 0.73 miles
4. 3 reps / 0.76 miles
+
rest 5mins
+
5 sets of:
5 TnG DL @325#'s
AMRAP Ring Dips
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 23 reps / 0.75 miles
2. 19 reps / 0.79 miles
3. 15 reps / 0.80 miles
4. 15 reps / 0.73 miles
5. 15 reps / 0.75 miles

Notes:

- This was a tough workout!!
- I'm a little disappointed in my MU and Ring Dip numbers, too much drop b/t sets.

Nov. 25th

Week 9 / Day 5

A. Back Squat w/ Chains @20x1, 2-2-2-2-2, rest 4mins
245, 255, 265, 275, 285
B. Power Snatch Cluster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 207
C. Power Clean. Push Jerk. Behind the Neck Split Jerk, 1.1.1 x 5 sets, rest 3mins- all sets @25#'s
Completed
D. Airdyne, 15sec All Out Effort x 6 sets, rest 1m45s
Completed

Notes:

- BS felt great
- Power Snatch felt so so around the 205 range. Doesn't feel like I'm getting a good pop at that weight
- Need to work on my Push Jerk mobility, get a better dip
- Airdyne was good, I was able to keep the pace b/t 35-36mph. I was able to maintain my power output.

Nov.23rd

Week 9 / Day 3

A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 2mins- start @135#'s, add 5#'s per set
135, 140, 145, 150, 155
B. Squat Clean Thruster, 1.1.1 x 5 sets, rest 4-5mins- drop each rep
185, 195, 205, 210, 220 (2 reps)
+
12, 9, 6, 3 for time of:
Thrusters @155#'s
L Pull-ups
Time: 5m42s

Notes:

- The Power Snatch felt good
- The SC Thrusters were good, almost got that third rep on 220#. All of them were good reps.
- The couplet, all the thrusters were UB. L Pull-ups were done (4,4,4) (4,3,2) (3,3) (3). The thrusters got my breathing jacked up.

Nov. 22nd

Week 9 / Day 2

25 Unbroken Double Unders x 10 sets, for time:
Time: 4m57s
+
5 sets of:
10 Fast GHD Sit-ups
Row 2mins @75% (Sub 1m55s avg/500m)
*rest walk 2mins b/t sets
1. 530m 
2. 531m
3. 537m
4. 538m
5. 539m
+
25 Unbroken Double Unders x 10 sets, for time:
Time: 5m44s

Notes:

- Tried to be steady and relaxed for the DU's, only missed 3-4 times on each part. I'm pleased with the results. This kinda reminds me of Flight Simulator, which I shit the bed on the last time I did it.

Nov. 21st

Week 9 / Day 1

A. Above the Knee Hang Squat Clean, build to a 1RM
280#'s PR!!
B. OHS @55x1, build to a heavy single
235#'s
+
For time:
30 Strict HSPU
30 Strict Pronated Chin-ups
30 Kipping HSPU
30 Strict Supinated Chin-ups
Time: 13m44s

Note:

- Felt great on the Hang Squat Cleans, tried to go for 295# but missed twice. Dropped it down to 280#'s and hit it.
- The OHS session felt the best this season so far. Maybe the 5 second tempo at the bottom helped build some mobility / stability in the bottom position.
- 2nd time doing this test in the last two weeks. Previous time was 17m14s, I fucken smashed that!! Biggest improvement was my Strict HSPU.

Nov. 19th- MAP Scenarios

Week 8 / Day 7

5mins @85-90%
10 Thrusters @45#'s
10 GHD Sit-ups      Score: 5 Rds + 10 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 CTB Chin-ups     Score: 5 Rds + 3 cals
- rest 5mins
5mins @85-90%
5 Power Snatch @95#'s
10 BJ- 24" - step downs     Score: 6 Rds + 2 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 Knee to Elbows     Score: 5 Rds
- rest 5mins
5mins @85-90%
10 Power Cleans @75#'s
10 Wall Balls - 30#'s     Score: 5 Rds + 3 reps

Notes:

- Felt Pretty good throughout
- the worst scenarios were sets 3 and 5.
- I was having a hard time getting my breathing under control on the BJ
- the power cleans and 30# WB were brutal on the shoulders and breathing.

Nov. 18th

Week 8 / Day 6

4 sets of:
3 TnG DL @325#'s
AMRAP Strict Ring Dips
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 23 reps / 0.72 miles
2. 20 reps / 0.77 miles
3. 17 reps / 0.73 miles
4. 15 reps / 0.72 miles
+
rest 5mins
+
4 sets of:
3 TnG DL @325#'s
AMRAP Clapping Push-ups in 20sec
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 18 reps / 0.74 miles
2. 16 reps / 0.75 miles
3. 15 reps / 0.75 miles
4. 16 reps / 0.75 miles

Notes:

- The Strict Ring Dips were an improvement from the last time
- I was hovering around the 22mph mark for the Airdyne
- Clapping Push-ups were done with chest touching the deck

Nov. 17th- Two PR's

Week 8 / Day 5

A. Back Squat @20x1, 1-1-1-1-1, rest 3mins- increase per set
280, 295, 310, 325, 340 PR!
B. Above Knee Hang Power Snatch, build to 1RM
210#'s PR!
C. Power Clean . Front Squat . Split Jerk . Behind the Neck Split Jerk, 1.2.1.1 x 5 sets, rest 3mins, use 185#'s per set
Completed
D. Airdyne, 20sec near All Out x 5 sets, rest 3mins
1. 0.23 miles
2. 0.27 miles
3. 0.22 miles
4. 0.18 miles
5. 0.19 miles

Notes:

- The BS felt great. I think I could've got 10-15#'s more.
- The Airdyne was brutal as usual. My power output died on the last two sets.

Nov. 15th

Week 8 / Day 3

A. Power Snatch . Squat Snatch, 1.1 x 5 sets, rest 1m30s- start @145#'s, keep it moderate
145, 150, 155, 160, 165
B. Thrusters, build to a 1RM
225#'s, went for a PR at 240#'s but missed
+
AMRAP in 10mins of:
1 Thruster @90% 1RM(235) @211.5#'s
3 Unbroken Muscle-ups
Score: 9 Rds

Notes:

- Keep my form perfect for the thrusters, just didn't have it in me today.
- For the AMRAP, missed on the last set of thrusters. I felt pretty good about this score.

Nov. 14th

Week 8 / Day 2

Tabata Double Under's for low score
34, 34, 29, 32, 29, 23, 24, 20 = 225 reps
+
Row 1000m @50%     Time: 4m36.2     2m18.1 avg/500m
Row 1000m @75%     Time: 3m45.8     1m 52.9 avg/500m
Row 1000m @50%     Time: 4m34.0     2m17.0 avg/500m
+
Tabata Double Under's for low score
34, 32, 33, 25, 27, 29, 27, 33 = 240 reps

Notes:

- A couple hiccups here and there on the DU's but overall I'm pleased with the scores.

Nov. 13th

Week 8 / Day 1

A. Above Knee Hang Squat Clean, build to a 3RM- no dropping the bar b/t reps
245#'s
B. Snatch Balance. OHS, 1.1 x 5 sets, rest 3mins- all tough sets
195, 205, 215 215, 215
+
AMRAP in 15mins of:
3 Strict HSPU to 4" Depth
3 Weight Pronated Chin-ups- 75#'s
Score: 6 Rds + 3 reps

Notes:
- no idea if that a PR for the Hang Squat Clean but that was my max today.
- I'm pretty pleased with the Snatch complex, I still need more work. The last set felt the best.
- Super surprised with my score on the AMRAP, it doesn't look special but HSPU are a weakness and doing them strict at depth makes them even more challenging for me. I went into this thinking I was going to do barely any and banged out 18 reps. All the HSPU were done in singles.

Nov. 11th

Week 7 / Day 7

5mins @85-90%
5 Thrusters @65#
10 BJ- 24"- step downs      Score: 7 Rds
- rest 5mins
5mins @85-90%
10 cals Airdyne
10 CTD Burpees to 6" OH      Score: 4 Rds + 4 reps
- rest 5mins
5mins @85-90%
7 T2B
12 WB- 20#'s     Score: 6 Rds + 7 + 7 reps
- rest 5mins
5mins @85-90%
10 cals Airdyne
10 CTD Burpees to 6" OH     Score: 4 Rds
- rest 5mins
5mins @85-90%
5 Squat Snatch @65#
10 BJ- 24"- step downs     Score: 5 Rds + 5 reps

Note:

- Felt good, the burpees sucked, felt slow. For the last scenario I was rocked, especailly in the anterior part of my legs.

Nov. 10th

Week 7 / Day 6

4 sets of:
3 TnG DL @315#'s
AMRAP Kipping HSPU to 4" Depth
Row 2mins @80% (sub 1m50s avg 500m)
*rest 3mins b/t sets
(Reps / Distance)
1. 11 / 555m
2. 13 / 558m
3. 12 / 555m
4. 11 / 556m
+
rest 5mins
+
4 sets of:
3 TnG DL @315#'s
AMRAP Kipping Ring Dips in 20sec
Row 2mins @80% (sub 1m50s avg 500m)
*rest 3mins b/t sets
(Reps / Distance)
1. 19 / 556m
2. 21 / 556m
3. 20 / 558m
4. 19 / 558m
+
rest 5mins
+
Tabata GHD Sit-ups
1. 8 reps   2. 7 reps   3. 8 reps    4. 7 reps    5. 7 reps    6. 7 reps    7. 7 reps    8. 7 reps

Notes:

- The Kipping HSPU felt awesome today, big improvement
- The rowing pace was solid
- Ring Dips felt great
- It was tough to get any speed with the GHD Sit-ups

Nov. 9th

Week 7 / Day 5

A. Back Squat w/ Chains @20x1, 1-1-1-1-1, rest 3mins- increase per set
245, 260, 270, 280, 295
B. Snatch, build to a heavy single
215#'s
C. Power Clean and Split Jerk Cluster @205#'s, 1.1.1 x 3 sets, rest 3mins
Completed
D. Airdyne, 18sec Near All Out Effort x 6 sets, rest 2m30s
1. 0.17 miles
2. 0.19 miles
3. 0.17 miles
4. 0.18 miles
5. 0.16 miles
6. 0.17 miles

Notes:

- The Back Squat felt great!
- The Snatch felt great too, I stopped at 215# because the rep was really good and it was close to my PR. All the reps done with the Squat Snatch technique.
- Airdyne, tough. I was dying around the 4 sets.

Nov. 7th

Week 7 / Day 3

A. Hang Power Snatch. Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, rest 2mins- @155#
Completed
B. Squat Clean Thruster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 215
+
For Time:
Push Jerk- 185#'s- 5-4-3-2-1 reps
Muscle Ups- 1-2-3-4-5 reps
Time: 3m47s

Note:

- minimal sleep last night, we had a structure fire in the middle of the night. Couldn't nap today prior to the workout because of some engagements. So I did this right after work this morning but for the lack of sleep the workout went great.
- The snatch complex felt good, better as I went on.
- SC Thruster felt good
- PJ were all UB, MU's not quite. Felt good on this but it could be slicker.

Nov. 6th

Week 7 / Day 2

5 x Row 1000m @75%, rest 2mins b/t sets- damper 5
(time / avg 500m)
1. 3m46.8 / 1m53.4 avg 500m
2. 3m49.1 / 1m54.6 avg 500m
3. 3m47.3 / 1m54.2 avg 500m
4. 3m48.3 / 1m 54.2 avg 500m
5. 3m47.6 / 1m53.8 avg 500m

Nov. 5th

Week 7 / Day 1

A. Squat Clean, build to a tough single
285#'s PR!!
B. OHS @20x0, 3-3-3-3, rest 4-5mins
185, 195, 205, 205
+
For time of:
30 Strict HSPU
30 Strict Pronated Grip Chin-ups
30 Kipping HSPU
30 Strict Supinated Grip Chin-ups
Time: 17m14s

Notes:

- Felt great on the Squat Cleans, the clean was easy but the front squat was tough.
- OHS, the 4th set felt the best. Flexibility and stability still needs some work. I didn't want to push it, the 3rd set wasn't the best 3 reps.
- Obviously the first batch of HSPU was the toughest, it took me around 7mins to get them. My shoulders weren't the freshest right from the get go. This was a good one though. I would love to redo this 3-4 months down the road and compare.

Nov. 3rd

Week 6 / Day 7

5mins @85-90%
25 Double Unders
5 Chin-ups
Score: 8rds
- rest 5mins
5mins @85-90%
10 Box Jumps- 30"- Step down every rep
10 KBS- 32kgs
Score: 5rds + 1 rep
- rest 5mins
5mins @85-90%
15 Wall Balls- 20#'s
15 CTD Burpees w/ Overhead Jump to 6"
Score: 2rds + 15 + 12 reps
- rest 5mins
5mins @85-90%
25 Double Unders
5 T2B
Score: 7rds + 5 reps

Notes:

- DU's were good, minimal hiccups
- Burpees were absolutely brutal, I don't think that scenario was a good score. My shoulders were fried.
- The other three scenarios I feel good about.

Nov. 2nd

Week 6 / Day 6

3 sets of:
3 TnG DL @315#'s
AMRAP Kipping  HSPU Head to Floor
Row, 2mins- @80% (>21 mph) (fucked up, accidentally did Airdyne)
*rest 3mins b/t sets
1. 18 reps / 0.77 miles
2. 17 reps / 0.76 miles
3. 18 reps / 0.80 miles
+
rest 5mins
+
3 sets of:
3 TnG DL @315#'s
AMRAP Strict Ring Dips
Row, 2mins- @80% (sub 1m45s avg / 500m)
*rest 3mins b/t sets
1. 19 reps / 551m
2. 18 reps / 574m
3. 15 reps / 575m
+
rest 5mins
+
15 GHD Sit-ups x 5 sets, rest 1min
Completed

Notes:

- Screwed up on the first set of the intervals by doing the Airdyne
- The kipping HSPU felt great today

Nov. 1st

Week 6 / Day 5

A. Back Squat w/ Chains @22x1, 1-1-1-1-1, rest 3mins- increase per set
225, 240, 255, 270, 285
B. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5mins- start @185#'s
185, 190, 195, 200, 205
C. Power Clean and Split Jerk, 1 reps every 30sec for 5mins- @205#'s
Completed
D. Airdyne, 15sec ALL OUT EFFORT x 8 sets, rest 2mins b/t sets
Completed, avg speed 35 mph

Notes:

- The Back Squats felt strong
- Felt alright on the Snatch, I need to really work on the mobility and keeping the bar close to the body on the pull. 205#'s was definitely my limit today
- C+J felt good
- The Airdyne Sprints were brutal. They were really hard!

Oct. 30th

Week 6 / Day 3

A. Power Snatch. Squat Snatch. Snatch Balance, 1.1.1 x 7 sets, rest 1min- all sets done at 135#'s
Completed
B. Thrusters, build to a heavy 3
215#'s
+
AMRAP in 10mins of:
3 CGBP- 205#'s
3 Muscle Ups
Score: 8Rds + 1 rep

Notes:

- Banged this workout off right after a night shift, not a busy one though
- The Snatch Complex felt good
- Thrusters we solid, good form all the way to 215#'s
- The Couplet was a chest smasher, the MU's gave me zero recovery for the BP. I might've went out too hot and cooked myself.

Oct. 29th

Week 6 / Day 2

3 x Row 5mins @80% / Row 5mins @50%- Damper 4

80% effort- sub 1m55s avg/500m
50% effort- sub 2m30s avg/500m

Set 1: 
Distance: 1320m
Speed: 1m53.6 avg/500m

Set 2:
Distance: 1322m
Speed: 1m53.4 avg/500m

Set 3:
Distance: 1322m
Speed: 1m53.4 avg/500m

Oct. 28th - New Cycle #2

Week 6 / Day 1

A. Above Knee Hang Squat Cleans, build to a tough double- drop bar b/t reps
250#'s
B. OHS @33x1, rest 4-5mins
185, 195, 205
+
For time:
Bar Muscle Ups Sub Muscle ups- 6, 5, 4, 3, 2, 1
Kipping HSPU to 6" Depth- 3, 3, 3, 3, 3, 3
Time: 8m21s

Notes:

- Felt good on the Squat Cleans. My Front Squat is definitely my limiter
- OHS felt alright, haven't done these in a while. I'm sure their will be some big improvement over time.  - Had to sub Ring Muscle-ups for the Bar MU's because I don't have a pull-up bar low enough in my gym.
- MU's were done UB, the HSPU started to slow me down on the 5th set.

Oct. 26th

Week 5 / Day 7

Front Squat w/ Chains @10x0, 2 reps @60% RM + Chains x 4 sets, rest 1min
@165#'s Completed
+
3 sets @85-90%
60sec Thrusters @45#'s  Score: 31, 33, 33
60sec rest
60sec Burpee Box Jumps- 24"  Score: 14, 14, 14
60sec rest
60sec Russian KBS- 32kgs  Score: 33, 35, 35
60sec rest

Notes:

- The Front Squats felt smooth and fast
- Burpee BJ were the most exhausting

Oct. 25th

Week 5 / Day 6

Complete 1 Round every 3mins for 30mins:
3 Split Jerk- 205#'s
12 Chin-ups
21 Cals Airdyne
*rest the remaining time

1. 1m45s
2. 1m37s
3. 1m41s
4. 1m41s
5. 1m34s
6. 1m35s
7. 1m47s
8. 1m40s
9. 1m41s
10. 1m26s

Notes:

- Chin-ups were all UB
- Airdyne pace was greater than 21.5mph

Oct. 24th- Two PR's!!

Week 5 / Day 5

A. Snatch, build to a 1RM
225#'s PR!
B. Power Clean, build to a tough single
285#'s
C. Back Squat @20x1, build to a 1RM
335#'s PR!
D1. BB Split Squat @30x0, 5/leg x 5 sets, rest 2mins (30sec b/t legs)
165, 175, 185, 195, 195
D2. GH Raises Drop Set@20x0, 5.5 x 5 sets, rest 2mins
10->BW, 15->BW, 15->BW, 20->BW, 25->BW

Notes:

- For the Snatch I used the Squat Snatch technique. This will get me a bigger lift down the road. I ended up failing the 225#'s 9 times. Perseverance!!
- Pleased with hitting the 335#'s mark.
- I'm Absolutely zapped, lots of sets.

Oct. 22nd

Week 5 / Day 3

A. Squat Snatch, build to 195#'s for a single
Completed
B. Back Squat w/ Chains @10x1, 2 reps @60% RM + Chains x 4 sets, rest 1min
@195#'s Completed
C1. Strict HSPU to Depth @20x0, 2-3 reps x 5 sets, rest 2m30s
(3.5") 3 reps, 3 reps (4.5") 3 reps, 3 reps (5") 2 reps
C2. Wtd. Pronated Grip Chin-ups @30x0, 2-3 reps x 5 sets, rest 2m30s
80(3), 90(3), 95(3), 100(2), 105(2)
D1. Kipping HSPU, AMRAP Head to Floor x 5 sets, rest 2mins
16, 16, 14, 12, 12
D2. CTB Chin-ups, 10 fast reps x 5 sets, rest 2mins
Completed

Notes:

- Felt good on the Depth HSPU
- I kicked up a bit on the Wtd. Pull-ups on the last rep for set 4 and 5

Oct. 21st

Week 5 / Day 2

30 x 30sec Row @95% effort / 30sec rest on Rower- damper 5

Total Distance: 4,702m
Avg/ 500m = 1m35.7s

Notes:

- I was able to keep the pace sub 1m35s each set, the average is a little higher because of the first 2 strokes.
- This was tough!!
- I had to stand up a few times because my ass was getting sore.

Oct. 20th

Week 5 / Day 1

A. Front Squat @20x1, 1 rep @95% RM x 5 sets, rest 3mins
@261.5 Completed
B. Push Press, build to a 1RM
Got up to 230#'s PR!!
C1. Romanian DL @50x0, 2 reps x 5 sets, rest 2mins- hook grip
225, 255, 275, 315, 325
C2. Medium Grip Bench Press @20x1, 3-3-2-2-2, rest 2mins
225, 235, 245, 255, 260

Notes:

- I was pretty tired today but the workout went really well
- Front Squats felt good
- On the Push Press I brought some intensity. I failed 225# and 235# but 230#'s went up slick.
- Started too low in weight for the DL, I thought the tempo would've changed things
- BP felt good

Oct. 18th

Week 4 / Day 7

Front Squat w/ Chains @10x1, 2 reps @55% RM + Chains x 6 sets, rest 1min
@152#'s Completed
+
10 Sets @85-90%
30sec Power Snatch @65#'s- 11, 11, 12, 11, 12, 12, 12, 12, 12, 12
30sec Rest
30sec Lateral Bar Burpees- 9, 10, 9, 10, 9, 10, 10, 9, 10, 10
30sec Rest
30sec BJ- 30"- step down every rep- 11, 11, 11, 11, 12, 12, 11, 11, 11, 12
30sec Rest
30sec Row- 147m, 147m, 148m, 148m, 148m, 148m, 150m, 148m, 148m, 150m
30sec Rest

Notes:

- Fucked up, forgot to do the Front Squats at the start. Finished it by itself tonight when I noticed.
- Consistent throughout the exercises. Started feeling it around set 6-7.

Oct. 17th

Week 4 / Day 6

10 sets of:
1 Power Clean + 3 Push Jerks- 185#'s
3-5 Muscle-ups (No False Grip)
Airdyne 1m30s @90%+, kept pace above 22.5mph
*rest walk 2mins
1. 5 reps 
2. 5 reps
3. 5 reps
4. 5 reps
5. 5 reps
6. 5 reps
7. 4 reps
8. 4 reps
9. 4 reps
10. 4 reps

Notes:

- The PC and PJ were smooth and simple
- No false grip by choice to make it harder
- Airdyne was tough, kept my pace above 22.5mph. My distance varied only by 0.05 miles b/t sets.

Oct. 16th

Week 4 / Day 5

A. Above Knee Hang Squat Snatch, build to a 1RM
225#'s PR!!
B. Power Clean Cluster, 1.1.1 x 3 sets, rest 3mins- 225#'s per set
Completed
C. Back Squat @20x1, 1-1-1, rest 5mins- no maxing, all tough sets
295, 305, 305
D1. BB Split Squats @30x0, 5-6/leg x 4 sets, rest 2mins (30sec b/t legs)
155(6), 165(5), 175(5), 185(5)
D2. GH Raises Drop Set @20x0, 6.6 x 4 sets, rest 2mins- drop weight after the 1st 6 reps
10, 10, 10, 10

Notes:

- I'm pretty jacked, that is a PR for squat snatch in general.
- Didn't max out on the Back Squats, still had some left.
- Split Squats are getting better.

Oct. 14th

Week 4 / Day 3

A. Squat Snatch Cluster, 1.1 x 3 sets, rest 3mins - 155#'s per set
Completed
B. Back Squat w/ Chains @10x1, 2 reps @55% RM + Chains x 6 sets, rest 1min
@179#'s Completed
C1. Seated BB Press @20x0, 3-5 reps x 5 sets, rest 2m30s
135(5), 145(5), 155(5), 170(4), 172.5(3)
C2. Wtd. Parallel Narrow Grip @30x0, 2-3 reps x 5 sets, rest 2m30s
70(3), 75(3), 80(3), 80(2), 80(2)
D1. Kipping HSPU, 4-6 reps x 10 sets, rest 30sec
10 x 6 reps
D2. CTB Chin-ups, 6-8 reps x 10 sets, rest 30sec
10 x 8 reps

Notes:

- My adjustable bench doesn't adjust to a vertical position, more like a 5 degree incline
- I don't have a parallel set-up for my pull-ups so I went with a narrow pronated grip
- HSPU / Chin-ups, done pretty easily

Oct. 13th

Week 4 / Day 2

Row 2000m @75% (sub 2m05s pace)
Time: 8m11.7
Avg 500m = 2m02.9
rest 5mins / stretch
Row 2000m @80-85% (sub 1m55s pace)
Time: 7m34.6
Avg 500m = 1m53.7
rest 10mins / stretch
Row 2000m @90% (sub 1m45s pace)
Time: 6m52.1
Avg 500m = 1m43.0

Notes:

- I'm pleased that I was able to hit my goal paces each set

Oct. 12th

Week 4 / Day 1

A. Front Squat @20x1, 1 rep @90% RM x 7 sets, rest 2m30s
@247.5#'s Completed
B. Push Press @10x0, 2-2-2-2-2, rest 4mins
155, 170, 185, 200, 210
C1. Romanian DL w/ Chains, 4-6 reps x 5 sets, rest 2mins- stand on 3" of plates, don't touch floor
255(6), 275(6), 275(6), 285(6), 285(6)
C2. Low Incline CGBP @20x0, 3-4 reps x 5 sets, rest 2mins
205(4), 215(4), 225(4), 235(2), 225(4)

Notes:

- The Front Squats felt great
- Started too low on the Push Press but I wanted to be smooth with the tempo throughout
- I again didn't use the chains for the the reason that they pop off when I pick them up from the ground.
- I didn't want to push it on the DL, I focused on keeping my technique tight

Oct. 10th

Week 3 / Day 7

 Front Squat w/ Chains @10x0, 2 reps @50% + Chains x 8 sets, rest 1min
@137.5#'s Completed
+
5mins @85-90%
30sec Airdyne  - pace greater than 22.5mph
30sec CTD Burpees 10, 10, 10, 11, 11 reps
-rest 5mins
5mins @85-90%
30sec Row - pace sub 1m45s / 500m
30sec BJ- 30"- Step down every reps  9, 9, 9, 9, 9 reps
- rest 5mins
5mins @85-90%
50 DU's
5/arm KB Snatch @24kgs
Score: 4rds + 9 reps
- rest 5mins
5mins @85-90%
30sec Row  - pace sub 1m45s / 500m
30sec Wall Balls- 20#'s  12, 11, 12, 11, 11 reps
- rest 5mins
5mins @85-90%
30sec Airdyne  - pace greater than 22.5mph
30sec KBS- 32kgs  11, 11, 12, 11, 12 reps

Notes:

- For the MAP Scenarios I kept the the clock running continuously for the 30sec
- The scenarios felt great kept moving for every part

Oct. 9th

Week 3 / Day 6

5 sets: 
Tough Split Jerks
Airdyne 1m30s @90% (pace above 23mph)
*rest walk 2mins
1. 185#'s
2. 195#'s
3. 205#'s
4. 210#'s
5. 210#'s
+
rest an extra 7mins
+
3 sets:
AMRAP of Muscle-ups in 1min   (no false grip)
Airdyne 1m30s @85%  (pace above 21.9mph)
*rest walk 2mins
1. 10 reps
2. 8 reps
3. 8 reps

Notes:

- Felt Stronger on the Airdyne this week
- Muscle ups should've been better

Oct. 8th

Week 3 / Day 5

A. Power Snatch, build to a tough single
Got up to 215#'s
B. Above Knee Hang Power Clean, 3-3-3, rest 3mins- full pause in the hang position, 85-90% effort
234, 242, 247
C. Back Squat @20x1, 2-3 reps x 3 sets, rest 5mins- all tough sets
290(3), 305(3), 315(2)
D1. Front Rack BB Split Squat @30x0, 5-6/leg x 4 sets, rest 2mins (30sec b/t legs)
155(5), 155(6), 165(6), 170(5)
D2. GH Raises @20x0, 8-10 reps x 4 sets, rest 2mins- add weight if needed
BW(10), 5(10), 10(9), 10(9)

Notes:

- I was hoping to get a little more on the Snatch but wasn't there today
- Back Squat felt great
- 1 sets of the split squat was shaky, terrible position and balance
- I changed my form on the GH Raises, instead of doing just the ham curl, I added the Back Ext. to it.

Oct. 6th

Week 3 / Day 3

A. Squat Snatch Cluster, 1.1.1 x 3 sets, rest 3mins- 145#'s per set
Completed
B. Back Squat w/ Chains @10x1, 2 reps @50% RM + Chains x 8 sets, rest 1mins
@162.5#'s Completed
C1. Press @11x1, 2 reps x 4 sets, rest 2mins
155, 160, 160, 160
C2. Wtd. Pronated Chin-ups @30x0, 2-3 reps x 4 sets, rest 2m30s
75(3), 85(3), 95(2), 105(2)
D1. Stict HSPU, AMRAP head to floor x 3 sets, rest 2mins
10 reps, 7 reps, 7 reps
D2. CTB Chin-up Clusters, 6.6.6.6 x 3 sets, rest 2mins
All UB

Oct. 5th

Week 3 / Day 2

Row 1,500m at 80%, 85%, 90%, rest 5mins b/t sets- damper @ 5

Set 1: (sub 2m00s pace)

Time: 5m52.7s     avg 500m= 1m57.6s

Set 2: (sub 1m50s pace)

Time: 5m25.0s     avg 500m= 1m48.4s

Set 3: (sub 1m40s pace)

Time: 4m56.3s     avg 500m= 1m38.8s

Notes:

- Felt great
- The 90% set might've been a little more effort.

Oct. 4th

Week 3 / Day 1

A. Front Squat @20x1, 2 reps @85% RM x 6 sets, rest 3mins
@234#'s Completed
B. Behind the Neck Snatch Grip Push Press, build to a 1RM
Got up to 225#'s
C1. DL @20x0, 5-4-3-2-1, rest 2mins
335, 355, 375, 395, 415
C2. CGBP w/ Chains @20x0, 1-1-1-1-1, rest 2mins
215, 230, 240, 235, 240(f)

Notes:

- Front Squats felt good
- Deadlifts were really good, its been along time since I've done them last
- Failed on the last set of CGBP, couldn't squeeze it past the sticky point, next time!
- Nothing better than smashing some big weights after a long day of work!!

Oct. 2nd

Week 2 / Day 7

Front Squat w/ Chains @10x1, 2 reps @45% RM + Chains x 10 sets, rest 1min
@124#'s Completed
+
5mins @85-90%
Row 150m
7 Chin-ups
Score: 5rds + 150m
- rest 5mins
5mins @85-90%
6 KBS- 24kgs
3 Ring Dips
Score: 12rds
- rest 5mins
5mins @85-90%
25 DU's
5 Thrusters @65#'s
Score: 6rds + 25 + 4 reps
- rest 5mins
5mins @85-90%
10 BJ- 24"
5 Burpees
Score: 7rds + 10 + 4 reps
- rest 5mins
5min @85-90%
Row 150m
7 T2B
Score: 5rds + 70m

Notes:

- Felt much better this week
- The BJ / Burpees couplet was the toughest one
- DU were alright, could be slicker.
- Overall I was moving and breathing much better

Oct. 1st

Week 2 / Day 6

5 Sets of:
5 tough Behind the Neck Split Jerk
Airdyne 2min @85% (kept the pace above 21.5mph)
- rest 3min walk
1. 135#'s / 0.73 miles
2. 155#'s / 0.72 miles
3. 175#'s / 0.74 miles
4. 190#'s / 0.77 miles
5. 205#'s / 0.74 miles
+
5mins extra rest
+
5 Sets of:
AMRAP Muscle Ups (No False Grip)
Airdyne 2min @85% (kept the pace above 21.5mph)
- rest 3min walk
1. 7 reps / 0.71 miles
2. 7 reps / 0.71 miles
3. 7 reps / 0.73 miles
4. 6 reps / 0.70 miles
5. 5 reps / 0.75 miles

Notes:

- Obviously I started too light on the Split Jerk, it was my first time doing the movement.
- MU's were better this week

Sept. 30th

Week 2 / Day 5

A. Above Knee Power Snatch, build to a tough single
Got up to 205#'s
B. Back Squat @20x1, 3-4 reps x 3 sets, rest 5mins- All tough sets
265(4), 280(4), 300(4)
C1. Front Rack BB Split Squats @30x0, 6-8/leg x 3 sets, rest 2mins (30sec b/t legs)
135(8), 145(8), 160(6)
C2. Single Leg DB Back Ext. @20x0, 8-10/leg x  3 sets, rest 2mins (30sec b/t legs)
10(10), 15(10), 20(10)

Notes:

- Feeling Strong and Explosive, haven't felt like this in the gym in along time. Through the summer hitting a 195# Power Snatch was a struggle. Also I haven't done that kinda weight on a Back Squat in along time.

Sept. 28th

Week 2 / Day 3

A. Snatch Balance. High Hang Squat Snatch, 1.1 x 10 sets, rest 1min @135#'s
Completed
B. Back Squat w/ Chains @10x1, 2 reps @ 45% RM + Chains x 10 sets, rest 1min
@146#'s Completed
C1. Seated Behind Neck BB Press @30x3, 4-6 reps x 4 sets, rest 2m30s
95(6), 105(6), 115(6), 125(4)
C2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 3 sets, rest 2m30s
65(5), 80(4), 80(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
14 reps, 14 reps, 12 reps
D2. CTB Chin-up Cluster, 5.5.5.5.5 x 3 sets, rest 2mins
All UB

Notes:

- The Oly lifts felt a little sluggish at the start but by the end it was flowing well.
- Need to improve on my HSPU's, I should be able to do more
- All Chin-ups were done butterfly

Sept. 27th

Week 2 / Day 2

3 sets of:
Row 500m @50% (keep pace sub 2m20)
Row 500m @75% (keep pace sub 2min)
Row 500m @80-85% (keep pace sub 1m50)
Row 500m @90-95% (keep pace sub 1m40)
*rest walk 5mins

Set 1:
a) 2m17.0
b) 1m58.3
c) 1m48.4
d) 1m39.2

Set 2: 
a) 2m16.8
b) 1m57.8
c) 1m48.5
d) 1m38.7

Set 3:
a) 2m18.1
b) 1m57.9
c) 1m49.0
d) 1m38.2

Notes:

I think the Sept. 23rd workout helped build some base for this one. Felt great today compared to yesterday.

Sept. 26th

Week 2 / Day 1

A. Front Squat @20x1, 3 reps @80% RM x 5 sets, rest 3mins
@220#'s Completed
B. Push Press, 1 rep every min for 15mins- start @185#'s, add when possible, try to make all reps
@185#'s x 5 sets, @190#'s x 9 sets, @205#'s x 1 set
C1. Romanian DL w/ Chains @20x1, 6-8 reps x 5 sets, rest 2m30s
255(8), 265(8), 275(8), 285(8), 295(8)
C2. Medium Grip Bench Press @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(5), 225(5), 227(4), 227(4)

Notes:

- Chains were falling off the bar so I went with no chains.

Sept. 24th

Week 1 / Day 7

Front Squat w/ Chains @10x1, 2 reps @40% RM + Chains x 10 sets, rest 1min
@110#'s Completed
+
5mins @85-90%
15 Cals Airdyne
10 Chin-ups    
Score: 5rds + 5 Cals
-rest 5mins      
5mins @85-90%
10 Burpees
10 Wall Balls- 20#'s
Score: 5rds + 2 Burpees
-rest 5mins
5mins @85-90%
15 Cals Airdyne
10 KBS- 32kgs
Score: 4rds
-rest 5mins
5mins @85-90%
10 OHS- 65#'s
10 BJ- 30" (step down every rep)
Score: 4rds + 4 OHS

Sept. 23rd

Week 1/ Day 6

5 sets of:
7 Split Jerks- 185#'s
Row 2mins @85%
*rest walk 3mins
1. 571m   2. 574m    3. 575m    4. 575m     5. 574m
+
rest an extra 5mins
+
5 sets of:
AMRAP of MU's (Did this with no false grip)
Row 2mins @85%
*rest walk 3mins
1. 6 reps / 572m    2. 5 reps / 558m (shirt messed with the rower)   3. 5 reps / 572m    4. 5 reps / 570m   
5. 4 reps / 593m

This was mentally tough, I did this with my buddy Pyke. I tried to keep the rowing pace below 1m45s.

Sept. 22nd

Week 1/Day 5

A. Power Snatch Cluster, 1.1.1 x 3 sets, rest 5mins- all tough reps
175, 185, 195
B. Power Clean Cluster, 1.1.1 x 3 sets, rest 5mins- all tough reps
245, 255, 265
C. Back Squat @20x1, 4-5 reps x 3 sets, rest 5mins- all tough reps
245(5), 255(5), 265(5)
D1. BB Front Lunges @10x1, 10/legs x 3 sets, rest 2mins
135, 140, 140
D2. GH Raises @20x0, 12-15 reps x 3 sets, rest 2mins
15 reps, 15 reps, 15 reps

Felt great today!!

Sept. 20th

Week 1/ Day 3:

A. Power Snatch. Snatch Balance. OHS, 1.1.1 x 5 sets, rest 2mins (moderate load)
115, 135, 145, 155, 155
B. Back Squat w/ Chains @10x1, 2 reps @ 40% RM + Chains x 10 sets, rest 1mins
@130#'s Completed
C1. Press @11x1, 3-5 reps x 3 sets, rest 3mins
135(5), 145(5), 155(3)
C2. Wtd. Pronated Chin-ups @30x0, 3-5 reps x 3 sets, rest 3mins (accidentally  did it supinated)
45(5), 65(5), 90(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
15 reps, 15 reps, 11 reps
D2. CTB Chin-ups Cluster, 5.5.5.5 x 3 sets, rest 2mins
Completed

Sept. 19th

Row, 5 sets x 1000m @75-80%, rest walk 3mins b/t sets
1. 3m33s
2. 3m38s
3. 3m36s
4. 3m33s
5. 3m32s

Tried to keep my 500m pace sub 1m47

*did this with a buddy so my rest wasn't exactly 3mins, more like 3m45s

Sept. 18th- The Beginning of Another CF Season

The Journey begins... started it off by training with Mike at his facility on the 11th.

A. Front Squat @20x1 5 reps @ 75% effort x 5 sets, rest 3mins
@206#'s Completed
B. Push Press @30x0, 4-6 reps x 4 sets, rest 4mins
135(6), 145(6), 155(6), 165(6)
C1. Romanian DL @20x0, 8-10 reps x 4 sets, rest 2m30s
225(10), 235(10), 245(10), 255(10)
C2. CG BP w/ Chains @30x1, 4-6 reps x 4 sets, rest 2m30s
155(6), 165(6), 175(6), 185(4)


Check out of New Firefit Team Website:

fmfdfirefit.com

Aug. 30th- Sept. 2nd National Championships

The competition was held at Baie Comeau, QC, a rural part of Quebec on the East Coast. It was a beautiful drive along the St. Lawrence River. 

Thursday, Aug. 30th:

Wild Card Day Individual Runs:

Time: 1m23.01s PR!! (8th Place)

Friday, Aug. 31st:

NXG2 Qualifer:

Time: 1m36s

Saturday, Sept. 1st:

Final Individual Runs:

Time: 1m33.71 (38th Place) 

*fell with on the last 10' of the dummy drag, would've been close to the previous time.

Final Team Time:

Time: 4m40.56 (10th Place)

Sunday, Sept. 2nd:

Final Team Relay:

We made it to the quarter finals. 

Best time: 1m09.64 

Relay vs. Hamilton

NXG2 Final:

Time: 1m27.92 (1st Place and National Champions!!)

NXG2 National Championship Race

I'm a so pleased on a individual stand point and as team. All the hard work we put in came out with success throughout. Everyone smashed the personal records and has a team we hit some huge marks which puts as one of the top teams in the country. FMFD Firefit Team is headed in the right direction and THIS IS JUST THE START OF GREAT THINGS IN THE FUTURE!!

Aug. 27th

So a couple teammates ended up winning this fitness contest. The prize was suppose to be a free annual membership to the gym. Instead we got a free assessment and a teammate workout before we hit the road. I learned a lot from Marc and definitely my body isn't functioning as optimally as it could be.

Relative Strength Workout:

AMRAP in 30mins of: (doesn't have to be done in a specific order)

1 Rope Climb, 20'
2 Army Crawls, 190'
3 Sled Drag, 205#'s, 190'
4 Push Press, 205#'s
5 Power Cleans, 205#'s
6 Bench Press, 205#'s
7 Strict HSPU
8 Strict Pull-ups
9 Back Squats, 205#'s
10 DL, 205#'s
11 CTD Burpees

Score: 1rds + everything but Army Crawls and 4 HSPU's

Aug. 25th and 26th

So this is the start of our teams journey to Nationals. The first stop was Longueuil, QC, a suburb of Montreal. Their was 6 of us stuffed in a RV for 10 days.

Saturday, Aug. 25th:

Individual Run:

Time: 1m27.28 PR!! (8th Place)

Team time: (Our top 3 Indy times added together)

Time: 4m45.34 (5th Place)

Apex Strength and Conditioning had a booth at the competition, and they put together a fitness challenge.

You started out with someone reading you 5 random words repeated once and you have to recite them at the end of the workout.

Jacobs Ladder, 150'
Kaiser, American Style
20 DL @205
100 Battle Rope Slashes
Front Plank and untie 10 knots (30sec penalty if you drop to your knees)
100 Battle Rope Slashes
20 DL @205
Kaiser, American Style
Jacobs Ladder, 150'
..times stops, then I have 30sec to recite the 5 words (10sec penalty for every forgotten word)
Time: 11m45s (I think??)
*Undoing the knots took me 3-4mins

Sunday, Aug. 26th:

NXG2:

Time: 1m34.33 (1st Place)

Relay:

Made it to the Quarter Finals

Best time of the day: 1m13.61

Aug. 19th- Main Site

Did this my a buddy.

5rds for time of:
DL- 275#'s
CTD Burpees
Time: 2m42s

Aug. 18th- Firefit Practice- Last practice

Late Post

Warm-up:

Agility Ladder, 2 sets for each exercise
- singles
- doubles
- Lateral, L/R
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Icky Shuffle
- In N Outs Lateral, L/R
- Figure 8
Completed

Ghost Run, 1 set
Completed

Work:

Gear: Full, not on air

Full Course, 1 set- All Out Effort
Time: 1m38.63

This was the last practice of the season. We've made a lot of improvement technically, mentally and physically as a team. Now its time to put all the hard work together and execute!

Aug. 17th

First off GO ALL BLACKS!!! They play the Wallabies tonight in the first Bledisloe Cup match.

10 x 10sec Airdyne Sprints- All Out, rest 2mins
Completed
+
10 x 20sec Row Sprints- All Out, rest 2mins
Completed, the mean was around 121m
+
Weighted GH Sit-ups @30x0, 10 reps x 3sets, rest 2mins
10, 15, 25

Aug. 16th- Firefit Practice- Dummy/Kaiser and a WOD

In the Afternoon:

Warm-up:

Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed

Work:

5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec   2. 9.92sec   3. 9.95sec   4. 9.49sec   5. 9.22sec

5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec    2. 22.11sec   3. 22.02sec    4. 21.18sec    5. 21.13sec

Rest a Couple Hrs

PM

1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets

Aug. 14th- Firefit Practice- The Tower

Warm-up:

Agility Ladder, 2 sets each exercise
- Single
- Dbls
- Icky Shuffle
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Lateral, L/R
- In N Outs Sideways, L/R
- Single Legged Hops
Completed

Work:

The Tower (Stairs w/ Bundle, Hose Roll Pulls, Down Stairs), 5 sets: All Out Effort
*rest is teammates work
1. 41.92    2. 41.46    3. 40.77    4. 40.59    5. 40.89

This was a good mental toughness builder. Less than 2 weeks till Nationals.

Aug. 13th- WOD + Firefit Practice plus Dbl Banger

AM

A. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5minss
185, 190, 192, 193.5, 193.5
B. Back Squat w/ Chains @20x1, 3 reps @40%RM x 8 sets, rest 1min- focus on speed
@130#'s Completed
C1. Press @11x1, 3-5 reps x 5 sets, rest 3mins
145(5), 150(4), 3 x 155(3)
C2. Wtd. Pronated Chin-ups @20x1, 3-5 reps x 5 sets, rest 3mins
65(5), 75(5), 85(4), 90(3), 90(3)

Rest 3hrs+

PM

Firefit Practice

Skill:

10 sets of: All Out Effort
Hose Pulls w/ 45# Roll
*rest is teammates work

1. 11.01sec   2. 10.55sec   3. 9.99sec   4. 10.03sec   5. 9.81sec    6. 10.73sec   7. 9.23sec   8. 10.71sec
9. 10.49sec   10. 10.36sec

"Double Banger"

3Rds for time of:
50 Double Unders
Kaiser- All were Firefit / Combat Challenge Style
Time: 2m38s

Aug. 12th- Firefit Practice- Full Course- Plus

We made some changes to the course to make it more realistic. The lactic really hit me on the hose drag and dummy drag, the run should've been faster but my legs weren't there today.

Gear: Full, not on air

Full Course Run:

Time: 1m39.34s

Rest 4hrs+

I felt like doing another workout so I checked out the Main Site.

3rds for time of:
500m Row
400m Run
Time: 11m11s

Aug. 10th- Firefit Practice- Relay

We focused on our relay today. We finalized our line-up and who's doing what.

FMFD Relay Team:
Stairs w/ Bundle- Myself
Hose Roll- Myself
Down Stairs- Alex
Kaiser- Pyke
Hydrants- Pyke
Hose Drag- Alex
Dummy Drag- Keegan

Set 1- 1m34.24
Set 1- 1m28.82

Aug. 9th

Every min on the min for 20mins of:
1st min- 5 Front Squats @225# - 5, 5, 4, 4, 3, 3, 3, 3, 3, 3 reps
2nd min- 5 MU's- 5, 5, 5, 5, 4, 4, 4, 4, 4, 4 reps
*Did as many reps as possible in 1 set for each min. I didn't want to push the front squats with terrible technique. Live another day. On a positive note though my Muscle-ups are getting much better. 
+
Rest 10mins
+
1 tough HSPU on Paralettes every 30sec for 30mins:
Depth- 2 x 55#'s + ab mat = 4"
Completed

Aug. 7th

AM

A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 5mins- 80% effort
@220#'s Completed
B. Squat Clean, 1 x 3 sets, rest 5mins- full effort
245, 260, 270
C. Push Press @11x1, 2-3 reps x 3 sets, rest 5mins- full effort
205(3), 215(2), 217.5(3)
+
AMRAP in 10mins of:
3 Wtd. Supinated Pull-ups- 65#'s
3 Wtd. Bar Dips- 65#'s
Score: 9 Rds

Rest 6hrs+

PM

5 sets of: 
6 TnG Squat Snatch @145#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed
+
rest 10mins
+
5 sets of:
6 OHS @155#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed

Aug. 6th- Firefit Practice

Warm-up

Agility Ladder, 2 sets each exercise
- Singles
- Dbls L/R
- Lateral L/R
- In N Outs Front/Rear
- Icky Shuffle
- In N Out Hops Forward
- Skiing Bounds
- Figure 8's
Completed

Work:

Tabata, 20sec On, 10sec of rest, 4 sets each station
- Row
- Pull-ups
- Push-ups
- Sit-ups
- Air Squats
Completed

Gear: Full Bunker, not on air

4 sets of: All Out Effort
Cones
Hose Drag
Dummy Drag
*rest is teammates work
1. 33.73sec     2. 31.92sec    3. 31.22sec     4. 30.87sec

Aug. 5th- CF Main Site WOD

Posted on July. 28th, 2012

Were still in the hospital so I needed to do a quick workout again.

4 Rds for time of:
30 Jump + Touch- 12" above reach
20 DL- 185#'s
10 HSPU
Time: 10m05s

Aug. 4th- New addition to the family

A1. 1 1/4 Back Squats @20x1, 4-6 reps x 5 sets, rest 3mins
240(6), 250(5), 250(5), 250(4), 250(5)
A2. CGBP w/ Chains @20x1, 3-4 reps x 5 sets, rest 3mins
195(4), 205(4), 215(3), 215(3), 215(3)
B1. Front Rack BB Split Squats @20x1, 6-8/leg x 4 sets, rest 2mins (1min b/t legs)
115(8), 125(8), 135(8), 145(6)
B2. MU Cluster, 2.2.2.2 x 4 sets, rest 2mins
Completed
C. DB Single Leg Ext. @2010, 8-10/leg x 4 sets, rest 30sec b/t legs
4 sets of 10(10)

Cyn and I had our first child yesterday Aug. 3rd, 2012. His name is Tayden O'Neill and he's perfectly healthy. I'm ready to make him the next great athlete, haha.

Aug. 2nd- Crossfit Workout

Had to do get a quick workout done today, hospital all day today. I'm having my little boy sometime tonight. This workout was posted on the main site a couple days ago.

3 rds for time of:
15 Hang Power Cleans, 135#'s
15 CTD Burpees
Time: 3m50s


Workout Video

July. 30th

AM


A. Power Clean, build to a tough single- not a max
worked up to 290#'s
B. Deadlifts, build to a tough single- not a max
worked up to 415#'s
C. OHS, build to a tough single- not a max
worked up to 225#'s


rest 3hrs+


PM


Row Sprints, 100m, ALL OUT EFFORT x 15 sets, rest 2mins b/t sets (damper #5)
1. 17.4sec
2. 17.0sec
3. 16.2sec
4. 16.2sec
5. 16.1sec
6. 16.3sec
7. 16.1sec
8. 16.4sec
9. 16.3sec
10. 16.1sec
11. 16.1sec
12. 16.0sec
13. 15.6sec
14. 15.6sec
15. 15.7sec