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!