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