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.