Dec. 31st

Phase 1 / Cycle 8 / Day 5

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. Split Jerk, build to a max
Got up to 285#'s PR!

Split Jerk Video

C1. Wtd. Ring Dips @22x0, 4-4-2-2 x 4 sets, rest 1m15s

45, 70, 80, 105

C2. Pendlay Rows w/ Fat Bar @22x0, 2 reps x 4 sets, rest 1m15s

195, 205, 205, 215

D. 50 Kipping HSPU for time- 34" max width

Time: 7m44s

Notes:

- BS was tough again but form an depth was good

- PR on the SJ by 10#'s

- Absolutely awful on the Kip HSPU, endurance is definitely not there, I want to do this again next cycle. 

Dec. 30th

Phase 1 / Cycle 8 / Day 4

3 x 5min Airdyne @90% / 5min Airdyne @50%
395 cals      9.2 miles     avg mph > 22mph
+
4 sets @ high effort:
30sec Box Jumps- 24"- step downs
30sec rest
30sec GHD Sit-ups
30sec rest
30sec Rowing
30sec rest

Scores:
BJ- 15, 15, 15, 16
GHS- 13, 13, 14, 14
Row- 152m, 156m, 159m, 162m

Notes:

- It's hard for me to get over and maintain a pace over 22mph for that long period
- my aerobic capacity is improving
- I always step down on the box jumps now, it's not worth the knee pain and risk

Dec. 29th

Phase 1 / Cycle 8 / Day 3

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. High Hang Squat Clean, work to a tough single
Got up to 265#'s
C. 1 Tough Strict HSPU every 30sec x 15 reps- adjust depth as needed
@1" 5 sets     @1 3/8" 6 sets      @2" 2 sets     @2 3/8" 1 set     @3" 1 set
D. 1 Tough Kipping HSPU every 30sec x 15 reps- adjust depth as needed
@7.5" 5 sets     @10" 2 sets     @7.5" 7 sets      @10" 1 set
E. GH Raises @20x0, 15-12-9-6 reps, rest 1m30s- increase intensity each set
0, 5, 10, 15

Notes:

- The BS were really tough, maybe in two days the BS might feel a bit better. On a positive my form and depth was great
- toughest part of the hang clean was the FS, but 265# felt better than usual
- Depth Strict HSPU are getting better
- for the Kipping HSPU 7.5" was easy but 10" was really tough, maybe the 34" width at that depth is too wide
- GHR were tough

Dec. 28th

Phase 1 / Cycle 8 / Day 2

1000m Row @2k PR x 3 sets, rest 6-8mins b/t sets
(time / avg 500m)
1. 3m14.6 / 1m37.3
2. 3m15.5 / 1m37.8
3. 3m16.0 / 1m38.0
+
For Time of:
10 KBS @40kgs
15 CTD Burpees to 6" OH
20 Goblet Squat @40kgs
15 CTD Burpees to 6" OH
10 KBS @40kgs
Time: 3m25s

Notes:

- Rowing was tough as usual
- For the Burpee Tester, steady and unbroken for all the movements. The Goblet Squats and 2nd set of Burpees was the toughest portion on the test.

Dec. 27th

Phase 1 / Cycle 8 / Day 1

A. Front  Squat @40x1, 1 rep @92.5% RM (285) x 5 sets, rest 3mins
@264#'s Completed
B. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 205#'s
C. AMRAP Unbroken Ring Muscle-ups x 3 sets, rest 5mins b/t sets
*Goal is to hit a set of 10
1. 8 reps     2. 8 reps     3. 7 reps
D. Airdyne, 20sec near ALL OUT per 40sec for 20mins
Completed     Avg mph > 28mph

Notes:

- FS, this was easily accomplished. I need to try and find a new 1RM for this
- The PS was feeling good today
- Unfortunately I missed my goal of 10 reps but back to back 8 reps is a semi-improvement for me. I usually have trouble repeating the same reps
- Airdyne was a disaster. I have a bad cold and this just sucked, mentally I just didn't go there.

Dec. 24th

Phase 1 / Cycle 7 / Day 4

Squat Snatch. Above Knee Hang Squat Snatch, 1.1 x 10 sets, rest 1min- 5 sets @145#'s, 5 sets @165#'s
Completed
+
10 Rds for time of:
500m Row
15 CTD Burpees
Time: 27m45s
*Goal is sub 30mins

Notes:

- I felt tight in the Shoulder / Upper Thorax Regions in the Snatch Tech. I'm always a little tight from the Upper Body work from the previous day
- Felt good on this tester, paced the rowing between 1m50- 1m55, steady on the Burpees. Each Rd was done in 2m45ish.

Dec. 23rd

Phase 1 / Cycle 7 / Day 3

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
@310.5#'s Completed
B. Push Jerk, build to a max
Got up to 265#'s PR!

C1. CGBP @20x1, 2-3 reps x 4 sets, rest 1m30s

225(3), 245(3), 265(3), 275(2)

C2. Pendlay Row w/ Fat Bar @22x0, 2-3 reps x 4 sets, rest 1m30s

185(3), 195(3), 205(3), 215(3)

D. Wtd. Ring Dips Cluster, 2 tough reps every 30sec for 20 Total Reps

@60#'s Completed

Notes:

- Today was a Beast Mode day, feeling good and strong

- BS, I don't think I've ever done that much weight for that many sets, the 2nd rep was tough on every set but my technique still felt good

- Push Jerk, PR on this. failed it the first time but it went up easily the 2nd time

- CGBP 275 for 2 reps felt tough on the 4th set

- 60#'s was tough from the start for the Ring Dips

Dec. 22nd

Phase 1 / Cycle 7 / Day 2

4 x 4min Airdyne @90% / 4min Airdyne @50%
9.63 miles     403 calories     Avg MPH > 22mph
+
4 sets @high effort:
30 sec KBS- 32kgs
30 sec rest
30 sec Box Jumps Overs- 24"
30 sec rest
30 sec Airdyne
30 sec rest

Score:
KBS- 13 reps, 13 reps, 14 reps, 14 reps
BJ- 14 reps, 14 reps, 14 reps, 15 reps
AD- 19 cals, 17 cals, 16 cals, 20 cals

Dec. 21st

Phase 1 / Cycle 7 / Day 1

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
                        @40x1, 5 reps @225# x 5 sets, rest 3mins
@225# Completed
B. Squat Clean, build to a tough TnG Triple- not a max, just tough
Got up to 225#'s
C. Kipping HSPU to Deficit, 2 tough reps per min for 10mins
@5" 8 sets     @7.5" 1 set     @10" 1 set
D. Negatives HSPU, 2 tough reps per min for 10mins- 5sec eccentric per rep
@10" Completed *closer grip
E. GH Raises @20x0, 6-9-12-15, rest 2mins- reduce intensity
25, 15, 5, 0(13/2)

Notes:

- BS felt really horrible today, so I adjusted to how I felt.

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

Dec. 15th

OPT Big Dawg Winter Challenge Workout 3

"OPT 3"

In 30mins Establish:

Front Squat 3RM
Got up to 275#'s / 125kgs
Snatch 2RM
Got up to 225#'s / 102.2kgs PR!!
AMRAP CTB Chin-ups- 1 set
Score: 32 reps

Total Score: 259

Workout 3 Video

Notes:

- Personally pleased with all these scores
- haven't done a triple at 275 in a long time
- 225 2 rep Snatch is a PR!
- Beat my score last time in a OPT Comp for CTB Chin-ups by a few reps

Dec. 14th

OPT Big Dawg Winter Challenge 2013 

Workout 2 "WM- Biathlon:

For time:
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Row 1200m
10 UB C+J @135#'s
Time: 23m17s

Workout 2 Video

Notes:

- Felt good on this, optimized the workout for me.
- Kept the rowing to a 1m57 avg/500m

Dec. 13th

OPT Big Dawg Winter Challenge Workout 1

For inches / reps:

10mins Establish 3 max distance Broad Jumps
Score: 118", 116", 118"
+
rest 1min
+
10mins Establish 3 AMRAP sets of DU's Unbroken
Score: 90 reps, 135 reps (PR!!), 100 reps

Total Score: 677 reps

Workout 1 Video

Notes:

- Felt really good on this workout
- I used to do a lot of Broad Jump Workouts with Football Combine testing, best score was 10'4" at the Montreal Alouette Rookie Camp. The last time I did a Broad Jump was back in the Big Dawg Blog Days in Spring 2011 after one of the Open Workouts. I'm happy with the 9'10" Jumps!!
- Happy with the DU scores, 135 is the best I ever done! Unbroken DU's aren't in my wheel house.
- I will be doing the Competition workouts here and there, unfortunately life won't allow it. I will notify OPT that I'm not doing them back to back.

Dec. 12th

Phase 1 / Cycle 6 / Day 1

900m Row @2k PR x 4 sets, rest 5min b/t sets
(time / avg 500m)
1. 2m55.9 / 1m37.8
2. 2m57.0 / 1m38.4
3. 2m56.3 / 1m38.0
4. 2m57.1 / 1m38.4
+
AMRAP in 5mins of:
100cals Airdyne
AMRAP Burpees to 6" OH in remaining time
Score: 11 reps

Notes:

- Rowing was really hard as usual, tough to recover after the 4th set
- Not too pleased with the AD / Burpee combo here. Finished the 100cals in 4m20ish, avg AD pace was >22.5, my legs were still Jello going into the Burpees. Didn't play the game right on this one, lesson learned.

Dec. 8th

Phase 1 / Cycle 5 / Day 6

Squat Snatch, 3-3-2-2-1-1, rest 1m30s- 3's @135#'s, 2's @145#'s, 1's @155#'s- 3sec b/t each rep
Completed
+
60mins @moderate effort:
(5k Row Buy-in) (Time: 20m28s / 2m02.8 avg/500m)
20 Cals Airdyne
20 Unanchored Sit-ups
20 UB DU's x 3 sets
20 KBS-24kgs
20 Walking Lunges
Score: 6Rds+20+20+60+20+6 reps

Dec. 7th

Phase 1 / Cycle 5 / Day 5

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Split Jerk, 3-3-2-2-1-1, rest 2mins- 3's @175#'s, 2's @205#'s, 1's Heavy-my choice
175, 175, 205, 205, 235, 255
C1. Wtd. Ring Dips @20x0, 2-3 reps x 6 sets, rest 1min
25(3), 45(3), 55(3), 65(3), 80(3), 90(3)
C2. Pendlay Rows w/ Fat Bar @22x0, 2-3 reps x 6 sets, rest 1min
185(3) x 2 sets, 195(3) x 4 sets
D. CGBP @135#'s, AMRAP in 20sec x 4 sets, rest 40sec
16 reps, 15 reps, 11 reps, 10 reps

Dec. 6th

Phase 1 / Cycle 5 / Day 4

6 x 3mins Airdyne @90% / 3mins Airdyne @50%
Distance= 10.79 miles     Cals= 456      Avg MPH >22mph
+
3 sets @high effort:
30sec Wall Balls- 30#'s to 10'
30sec rest
30sec Toe Through Rings
30sec rest 
30sec Box Jump- 24"- step downs
30sec rest
30sec Burpee- no jump at top
30sec rest

Score:

Wall Balls- 15 reps, 15 reps, 15 reps
Toes Through Rings- 16 reps, 16 reps, 16 reps
Box Jumps- 12 reps, 13 reps, 15 reps
Burpees- 11 reps, 11 reps, 12 reps 

Dec. 5th

Phase 1 / Cycle 5 / Day 3

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Above Knee Hang Squat Clean. Squat Clean, 1.1, build to a tough set- drop each rep
Got up to 245#'s
C. Strict HSPU to Deficit Cluster, 2.1 x 10 sets, rest 1m30s
@3/8" 6 sets     @1" 2 sets     @1.5" 1 set     @2.5" 1 set
D. GH Raises Drop Set @20x0, 5.5 x 5 sets, rest 2mins- reduce intensity for 2nd 5 reps, rest 10sec b/t sets
25/0, 25/0, 25/0, 25/0

Dec. 4th

Phase 1 / Cycle 5 / Day 2

800m Row @2k PR x 4 sets, rest 4mins b/t sets
(time / avg 500m)
1. 2m36.4 / 1m37.8
2. 2m36.2 / 1m37.7
3. 2m36.2 / 1m37.6
4. 2m36.1 / 1m37.6
+
For Time:
10 R Arm KB Snatch
10 L Arm KB Snatch
30 CTD Burpees to 6" OH
10 R Arm KB Snatch
10 L Arm KB Snatch
Time: 3m46s

Notes:

- The Rowing was really hard as usual. My post recovery was a little bit better this time around.
- Felt really good on this burpee tester. I think this is a really good time.

Dec. 3rd

Phase 1 / Cycle 5 / Day 1

A. Front Squat @40x1, 3 reps @85% RM (285) x 6 sets, rest 3mins
@242#'s Completed
B. High Hang Squat Snatch, build to a tough triple- full pause in hang
Got up to 165#'s
C. 5 Unbroken Ring Muscle ups per 2mins for 20mins
5 sets @ 5 UB     4 sets @ 4 UB     1 set @ 5 UB
D. Airdyne, 12sec ALL OUT per 90sec for 15mins
Completed

Notes:

- The FS felt great, a little sticky coming out of the bottom but the power felt good the rest of the way
- HS felt alright
- MU's were alright
- The AD was tough

Dec. 1st

Phase 1 / Cycle 4 / Day 6

Squat Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 7 sets, rest 1min
Completed
+
60mins @moderate effort:
500m Row- sub 2min avg/500m
3 Wall Walks
9 Burpees onto 20" Box
15 KBS- 16kgs
1mile Airdyne- >19mph
Score: 8 Rds + 90m

Notes:

- accidentally did Above Knee Hang Squat Snatch. My Shoulders are always tight in this technical work because of yesterdays workout.
- Steady throughout the 60mins, no drink breaks

Nov. 30th

Phase 1 / Cycle 4 / Day 5

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Push Jerk, build to a TnG set of 5
Got up to 225#'s

Push Jerk 225#'s

C1. Close Grip Fat Bar Bench Press w/ Chains @20x1, 5 moderate reps x 5 sets, rest 60sec

@155#'s Completed

C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 60sec

185 x 5

D. 7 Unbroken Clapping Push-ups x 10 sets for time

Time: 6m19s

Notes:

- The BS felt better today, still somewhat tough

- PJ, felt good. I think I got a good number

- CGBP, 155#'s + 30ish #'s of chains, felt good

- Push-ups fatiguing as usual

Nov. 28th

Phase 1 / Cycle 4 / Day 4

8 x 2mins Airdyne @90% / 2mins Airdyne @50%
Distance= 9.97 miles     Calories = 449     Avg MPH > 22mph
+
4 sets @high effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest
30sec CTD Burpees to 12" OH
30sec rest

Alt. DB PS- 9 reps, 8 reps, 9 reps, 9 reps
BJ- 10 reps, 11 reps, 11 reps, 12 reps
Burpees- 8 reps, 8 reps, 8 reps, 9 reps

Notes:

- I had a survival course today for work, it was a fun time but for some reason I was exhausted all day. We obviously did the survival thing somewhat and the only food for lunch was a snack size chunky campbell soup we cooked on are fires.
- The Aidyne felt better this week
- This MAP session felt slow, didn't have the pep in the movements, especially the DB PS
- The 12" OH felt weird because you have to actual whined up for the jump

Nov. 27th

Phase 1 / Cycle 4 / Day 3

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Power Clean, build to a tough triple
Got up to 245#'s
C. Strict HSPU to Deficit, 2 tough reps per min for 20mins
@3/8" 17 sets, @1" 3 sets
D. GH Raises @30x0, 5-6 reps x 5 sets, rest 2mins
21(6), 24(6), 27(6), 30(6), 33(5)
E. DB Back Ext. @20x0, 8-10 reps x 3 sets, rest 2mins
40(10), 50(10), 60(10)

Notes:

- BS, felt good
- PC, stuck to a definite tough set
- HSPU were an improvement this week, all to a certain depth. I made it tougher for the last 3 sets. Finished it on a positive note

Nov. 26th

Phase 1 / Cycle 4 / Day 2

700m Row @2k PR x 5 sets, rest 4mins b/t sets
(time / avg 500m)
1. 2m16.4 / 1m37.5
2. 2m16.5 / 1m37.6
3. 2m16.6 / 1m37.6
4. 2m16.7 / 1m37.7
5. 2m16.4 / 1m37.5
+
3Rds for time:
10 KBS- 40kgs
10 CTD Burpees to 6" OH
Time: 3m10s

Notes:

- Took me a long time to recover from the rowing. 50mins before I started the Burpee Tester.
- Felt pretty good on the Burpee Tester, especially after the Ass Kicking on the Rower.

Nov. 22nd

Phase 1 / Cycle 3 / Day 6

Muscle Snatch. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 8 sets, rest 1min
Completed
+
50mins @moderate effort:
250m Row
3 Wall Walks
0.5 miles Airdyne
3 Ring Muscle-ups
30 Alt. Step-ups onto 24" Box
3 C+J @95#'s
Score: 9 Rds

Notes:

- Felt tight in the shoulders in the OH position.
- Felt good throughout the 50mins, didn't stop once for the whole 50mins.
- MU's were UB and done with no false grip

Nov. 21st

Phase 1 / Cycle 3 / Day 5

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Split Jerk, build to a max
Got up to 265#'s
C1. Medium Grip Fat Bar Bench Press @20x1, 1 rep x 10 sets, rest 30sec- goal, tough across the board , not max
@245#'s Completed
C2. Pendlay Rows @22x0, 1 rep x 10 sets, rest 30sec
@225#'s Completed
D. 10 Hand Release Push-ups per min x 10 mins- only chest touches the floor, not thighs or belly
Completed

Notes:

- woke up at 615 on my days off to get this done, brings me back to the good old college days. Wasn't that tired, I was motivated to get this done before my meetings today.
- BS, felt good, still its a little tough
- Split jerk, felt alright
- BP, felt really good for 245#
- Pendlay, felt good
- Push-ups, these were fatiguing. Lots of lactic in the last 3 sets.

Nov. 20th

Phase 1 / Cycle 3 / Day 4

10 x 1m30s Airdyne @90% / 1m30s Airdyne @50%
Distance= 9.26 miles     Calories= 418     Avg MPH > 22mph
+
3 sets @high effort:
30sec Power Snatch @75#'s
30sec rest
30sec Lateral Barbell Burpees
30sec rest
30sec Wall Balls- 30# / 10'
30sec rest

Scores:
Power Snatch- 11 reps, 12 reps, 12 reps
Lateral Burpees- 11 reps, 11 reps, 12 reps
Wall Balls- 15 reps, 15 reps, 15 reps

Notes:

- AD, was tough, I was able to maintain a 22mph pace
- the MAP, my breathing was up on this one

Nov. 19th

Phase 1 / Cycle 3 / Day 3

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Squat Clean Cluster, 1.1- work to a challenging set
Got up to 255#'s
C. Strict HSPU to Deficit, 1 tough rep every 20sec for 20mins- goal is to get to deficit
*Completed all 60 rep- 16 reps @1", 9 reps @3/8", the rest to the floor
**took me an extra 14mins of rest time
D. GH Raises w/ Light Bands @20x0, 6-8 reps x 4 sets, rest 2mins- make them all tough
Lil Purple Band- 8 reps x 4 sets

Notes:

- The BS was tough
- SC, the 2nd rep on the SC was a struggle
- HSPU, incorrect progression for this. This was way TOO HARD, Failed epically.
- GHR, these were good

Nov. 18th

Phase 1 / Cycle 3 / Day 2

600m Row @2k PR x 6 sets, rest 3m30s b/t sets
(time / avg 500m)
1. 1m57.3 / 1m37.8
2. 1m56.8 / 1m37.4
3. 1m56.1 / 1m36.8
4. 1m56.1 / 1m36.8
5. 1m56.7 / 1m37.3
6. 1m57.1 / 1m37.7
+
21, 15, 9 for time of:
CTB Chin-ups
CTD Burpees to 6" OH
Time: 5m46s

Notes:

- The rowing was really tough. It took me a lot of time to recover after the 6 sets
- Wasn't fully recovered for the couplet. UB on the first 21 CU, 3 sets for 15, 2 sets for 9. A steady pace for the Burpees but emptied the tank on the last set of 9.
- The couplet would've been totally different if it was a solo tester.

Nov. 17th

Phase 1 / Cycle 3 / Day 1

A. Front Squat @40x1, 5 reps @75% RM (285) x 5 sets, rest 3mins
@214#'s Completed
B. Power Snatch , work to a tough single
Got up to 205#'s
C. 3 UB Muscle-ups per min for 20mins
Completed
D. Airdyne, 8sec ALL OUT per min for 10mins
Completed

Notes:

- FS felt good, getting stronger
- PS, this was a tough rep, the pop isn't there yet
- MU's, stoked about this!! This was getting kinda tough in the last 5mins
- AD, this was getting tough on the breathing

Nov. 14th

Phase 1 / Cycle 2 / Day 6

Snatch Pull. Muscle Snatch. OHS. Snatch Balance, 1.1.1.1 @125#'s x 8 sets, rest 1min
Completed
+
40mins @moderate effort:
500m Row
25 UB DU's x 3 sets
0.5 miles Airdyne
30 Alt. Step-ups on to 24" Box
Score: 5 Rds + 350m

Notes:

- The Snatch Tech. felt good
- Missed on a few of the DU sets, not as smooth as last week

Nov. 13th

Phase 1 / Cycle 2 / Day 5

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Jerk, build to a Max
Got up to 255#'s PR!
C1. Medium Grip Fat Bar Bench Press @20x1, 2 reps x 6sets, rest 1m30s
185, 205, 225, 235, 245, 255
C2. Pendlay Rows @22x0, 2 reps x 6 sets, rest 1m30s
185, 195, 205, 215, 215, 215
D. 15--->1 Unbroken Push-ups for time
Time: 9m08s

Notes:

- BS felt good, not easy, but wasn't too tough
- BP felt good
- Push-ups were tough, I need to work on more endurance for this exercise

Nov. 12th

Phase 1 / Cycle 2 / Day 4

15 x 1min Airdyne @90% / 1min Airdyne @50%
Distance = 9.37 miles     Calories = 452     Avg MPH > 23mph
+
3 sets @ High Effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec CTD Burpees- no jump
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest

Score:
Alt. DB PS- 8 reps, 9 reps, 9 reps
Burpees - 10 reps, 10 reps, 10 reps
Box Jumps- 10 reps, 11 reps, 12 reps

Notes:

- Airdyne was tough as usual
- Felt solid in the PS, Burpees, BJ

Nov. 11th

Phase 1 / Cycle 2 / Day 3

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Clean Pull. Power Clean. Squat Clean, 1.1.1- reset b/t reps
Got up to 265#'s
C. Strict HSPU's, 2 tough reps per min for 20mins
From Floor, completed all UB
D. GH Raises @20x0, 8-12 reps x 4 sets, rest 2mins- make them all tough sets
15 (12), 18(9), 15(8), 15(8)

Notes:

- BS is feeling stronger
- SC @265 was tough, not a max
- The HSPU was tough as usual
- GHR, I changed the leverage to make it harder but also to put less strain on my knee caps.

Nov. 10th

Phase 1 / Cycle 2 / Day 2

500m Row @2k PR x 8 sets, rest 3mins
(time)
1. 1m38.9
2. 1m38.9
3. 1m38.2
4. 1m38.6
5. 1m38.0
6. 1m37.3
7. 1m38.5
8. 1m37.0
+
For time:
DU's- 50, 40, 30, 20, 10
CTD Burpees- 10, 10, 10, 10, 10
Time: 5m00s

Notes:

- The Rowing was tough
- Felt good on the couplet, only broke on the DU's twice

Nov. 9th

Phase 1 / Cycle 2 / Day 1

A. Front Squat @40x1, 6 reps @70% RM (285) x 4 sets, rest 3mins
@200#'s Completed
B. Snatch Pull. Squat Snatch, 1.1- work to a tough set- reset each rep
Got up to 205#'s
C. 2 UB Ring MU's per min for 20mins
Completed
D. Airdyne, 7sec ALL OUT per min for 12mins
Completed  avg mph >37mph

Notes:

- Front Squats felt easier than last cycle
- I like the Snatch Pull before the Squat Snatch. Reason being is I got to feel the weight before actually doing there lift
- Muscle-ups were easy
- my Airdyne started to spark on the 4th set, had to break and fix it (15mins). Finished the rest off after, unfortunately I felt a little cooled down by then.

Here's a cool photo from one of the FireFit Comps this year.

Nov. 6th

Phase 1 / Cycle 1 / Day 6

A. Snatch Pull. Snatch High Pull. Muscle Snatch. OHS, 1.1.1.1 x 10 sets, rest 1min
Complete
+
30mins @ moderate effort:
25 UB DU's x 4 sets
500m Row
20 Alt. Step-ups- 24"
0.5 miles Airdyne
Score: 4 Rds + 2 sets of DU's

Notes:

- The Snatch Tech work was good
- I love doing the long Mod. Effort MAP Sessions, its always a good sweat

Nov. 5th

Phase 1 / Cycle 1 / Day 5

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
On the Blocks Got up to 205#'s
C1. CGBP @20x1, 2-3 reps x 6 sets, rest 1m30s- used Multi-Grip Bar
205(3), 205(3), 215(3), 215(3), 225(3), 225(3)
C2. Pendlay Rows @22x0, 2-3 reps x 6 sets, rest 1m30s
185(3), 185(3), 195(3), 195(3), 205(3), 205(3)
D. 1--->10--->1 Unbroken Ring Push-ups Ladder for time:
Time: 8m27s

Notes:

- Long workout, lots of bigger lifts, so each needed appropriate warm-up
- Back Squat felt a bit better
- my wrist is a little funky still from the Fat Bar Presses along time ago, so the Overhead work didn't feel the best

Nov. 4th

Phase 1 / Cycle 1 / Day 4

10 x 1min Airdyne @90% / 1min Airdyne @50%
Distance= 6.69 miles     Cals= 331     Avg mph > 23mph
+
3 sets @ high effort
30sec Toes Through Rings
30sec rest
30sec Rowing
30sec rest
30sec OHS @65#'s
30sec rest

Score:
TTR- 16, 16, 16
Row- 157m, 159m, 159m
OHS- 13, 15, 15

Notes:

- 23mph to 24mph felt appropriate
- Steady throughout the MAP session

Nov. 3rd

Phase 1 / Cycle 1 / Day 3

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Power Clean. Squat Clean, 2.1- build to a tough set
Got up to 255#'s
C. Strict HSPU, 2 tough reps per min for 15mins
From Floor Completed
D. GH Raises @20x0, 8-12 reps x 3 sets, rest 2mins- make them all tough sets
15(12), 18(10), 21(8)

Notes:

- The BS was moderate effort, not at all easy for me right now
- SC was really tough at 255#'s, might've been from the lack of warm-up progression / reps. Also I haven't done this exercise in a long time
- HSPU, this was getting tough at the end. Let's keep progressing on this exercise. (ex. next week 3 reps every min for 15mins)
- GHR, every set was tough

Nov. 2nd

Phase 1 / Cycle 1 / Day 2

300m Row @2k PR x 10 sets, rest 1m30s- goal pace 1m38
(Time)
1. 1m01.6
2. 1m00.5
3. 1m00.4
4. 59.9s
5. 59.5s
6. 59.8s
7. 59.7s
8. 59.1s
9. 59.3s
10. 59.2s
+
10--->1 reps for time of:
KBS @32kgs
CTD Burpees to 6" OH
Time: 6m16s

Notes:

- Was able to hit the goal pace for the Rowing
- Steady and UB reps for the Couplet. Felt really good for this tester.

Oct. 29th

A1. Strict HSPU, 3 tough reps x 10 sets, rest 10sec
Completed from floor
A2. CTB Chin-ups, 6 reps x 10 sets, rest 10sec
Completed
A3. Box Jumps, 3 reps onto 40" 42" x 10 sets, rest 2mins- no rebound
Completed
B. 10 KBS- 40kgs per min for 7mins
Completed
C. GHD Sit-ups, 15 fast reps x 3 sets, rest 1min
Completed
D. Airdyne, 20sec @97% x 3 sets, rest 3mins
Completed >33mph

Notes:

- HSPU were tough from floor
- Box Jumps were done from 42"
- KBS felt stronger but my conditioning isn't there
- AD pace was tougher to maintain as the sets went on

Oct. 28th

A. Back Squat @20x1, 2 reps per min for 15mins
- 5mins @200#'s Completed   - 5mins @220#'s Completed    - 5mins @240#'s Completed
B. Power Snatch, 1 rep @155#'s per 30sec for 10mins
Completed
C. Power Clean and Push Press, 1 rep @185#'s per min for 10mins
Completed

Notes:

- Back to the normal routine
- Live, Work, Play Balance, I need to focus on this.

Just got back from vacation. First real vacation trip in 12 years, I definitely need to do this annually. It was special being with my family on this trip, it was Cyn's and Tayden's first time to Disneyland.

Myself, Tayden and Cynthia

Oct. 18th

A. Deadlift @22x1, 2 Challenging reps per min for 10mins
@365#'s x 10 sets
B. Above Knee Hang Power Clean, build to a tough 5
Got up to 225#'s
C. Front Rack BB Reverse Lunges, off 2" step, 10-8-6-4/leg, rest 1m30s- increase load per set
155, 170, 185, 200
+
10-->1 UB for time of:
Ring Dips
CTB Chin-ups
Time: 8m25s

Oct. 17th

A1. Push Press, 3 TnG reps x 5 sets, rest 10sec
185#'s x 5 sets
A2. Kipping HSPU to Depth, 3-5 tough reps x 5 sets, rest 10sec
(6.5"+AB Mat) 5 reps, 4 reps, 3 reps (5"+ AB Mat) 3 reps, 2 reps
A3. Ring Muscle-ups, 4-6 UB Reps x 5 sets, rest 4mins
6 reps, 6 reps, 5 reps, 4 reps, 4 reps
B. Row Sprint, 20sec ALL OUT x 10 sets, rest 1m40s
(m / avg/500m)
1. 110m / 1m30.6
2. 112m / 1m28.8
3. 115m / 1m26.6
4. 116m / 1m25.5
5. 116m / 1m25.6
6. 116m / 1m26.9
7. 116m / 1m26.2
8. 120m / 1m22.8
9. 120m / 1m22.7
10. 120m / 1m23.0

Oct. 16th

A. Squat Snatch, 1 rep per min for 10mins- start @150#'s, add 5#'s per min
Completed up to 195#'s
B. Back Squat@20x1, 3 moderately tough reps x 10 sets, rest 1m30s
@250#'s x 10sets
C. KBS- 40kgs, 10 reps per min for 7mins
Completed

Oct. 13th

A. Deadlift @30x0, 3 reps @75% RM (455) x 6 sets, rest 1m30s
@341.5#'s Completed
B. KB Front Squats @24 kg/arm, 5 reps every 30sec for 10 Total Reps
Completed all 100 reps but I had to take three extra 30sec breaks
C. GH Sit-ups, 50 reps for time
Time: 1m57s

Oct. 12th

A. Push Press, build to a tough single
Got up to 205#'s
B. EMOM for 15mins of:
3 TnG Push Press @66% from Part A (205) @135.5#'s
5 CTB Chin-ups
Completed
C. Airdyne Sprints, 7sec ALL OUT per min for 12mins
Completed

Oct. 11th

A. Snatch Pulls Cluster, 1.1.1 @225#'s x 5 sets, rest 2mins
Completed
B. Power Clean, 5-4-3-2, rest 2mins- All TnG, Increase per set
185, 205, 225, 245
C. Front Squat @185#'s, 5 reps per min for 10mins- each min start with a SC for 1st rep
Completed

Oct. 10th

A. CGBP @20x1, 1 Tough Rep per min for 10mins
@225#'s Completed
B1. Fat Bar Press @20x0, 2 Tough Reps x 10 sets, rest 10sec
10 x 135#'s
B2. Ring MU's, 3 UB reps x 10 sets, rest 2mins
Completed
+
10-->1 UB Ladder for time of:
T2B
Hand Release Push-ups
Time: 5m18s

Notes:

- Feels great to be back!!

Oct. 9th

A. Deadlift @30x0, 5 reps @70% RM (455) x 5 sets, rest 2mins
@319#'s Completed
B. Prowler Sprints, 15 sec ALL OUT w/ 75% BWT on Sled x 6 sets, rest walk 3-4 mins
@150#'s Completed
C. Airdyne, 15 x 30sec @90% / 30sec @50%
Distance= 4.75 miles     Cals= 270    Avg MPH >25mph

Oct. 8th

A. Back Squat @20x1, 10 reps @60% RM (345) x 5 sets, rest 3mins
@207#'s Completed
+
AMRAP in 10mins of:
5 Kipping HSPU
5 UB Strict Pronated Chin-ups
Score: 9 Rds + 4 reps

Sept. 29th

"Nate"

AMRAP in 20mins of:
2 Muscle-ups
4 HSPU
8 KBS- 32kgs
Score: 13 Rds + 2 + 3 reps

Notes:

- UB on the MU's and KBS, all the HSPU were done with kipping, reps were broken into 4's and mostly 2's
- my breathing was extremely heavy on this.

Sept. 28th

A. Hang Power Snatch, build to a tough single
Got up to 195#'s
B. Sn. Grip DL @31x1, 2-3 reps x 4 sets, rest 3mins
275, 285, 295, 305
+
3 sets- create different order per set
Set 1:
Row 500m
15 Thrusters- 95#'s
55 DU's
20 WB's 20# to 10'
20 Hand Release Push-ups
Time: 5m35s

Set 2:
15 Thrusters- 95#'s
20 WB's 20# to 10'
20 Hand Release Push-ups
55 DU's
Row 500m
Time: 7m18s

Set 3:
55 DU's
20 WB's 20# to 10'
Row 500m
20 Hand Release Push-ups
15 Thrusters- 95#'s
Time: 7m06s

Notes:

- It's been a while since my last workout. Took a needed break after the FireFit Nationals. The last three weeks I've been renovating the Garage Gym, I finally have a heater in the gym, so no more minus degree workouts and bringing my KB's and Bar inside to warm up.
- This was a really tough workout, I got it off of the OPT Big Dawg Blog. It's a "Being" workouts, I stopped at 3 sets, 5 would've been too much for right now.

Sept. 3rd

A. Back Squat w/ Chains @20x1, 3-3-2-2, rest 4mins- all tough sets
225, 235, 255, 265
B. Power Cleans, build to a tough single
Got up to 285#'s
+
10 Rds for time of:
1 Hang Power Clean @235#'s
2 Ring MU's
3 Box Jumps- 40"
4 Strict HSPU
Time: 19m55s

Notes:

- Pleased with the BS, this year I was able to maintain my strength
- The PC had some pop to it
- Box Jumps were done strict, with no step into the jump
- HSPU's were the limiting factor. On the positive note I was able to do 40 reps combined with some other movements.
- FireFit National Championship this weekend in Edmonton, the team and myself are ready to kick some ass.

Sept. 2nd

FireFit Practice

Relay Practice

Notes:

- Last practice of the year
- Now it's time to put together all the hard work and dedication and dial it up for Nationals


Game Tight!!

Sept. 1st

"Hotshot 19"

6 Rds for time of:
30 Air Squats
19 Power Cleans @135#'s
7 Strict Pull-ups
400m Run
Time: 37m45s

Notes:

- RIP Brothers, we'll never forget

Aug. 31st

FireFit Practice

"Back Half"

3 sets @100%:
Forcible Entry
Cones
Hose Drag
Dummy Drag
*rest is teammates rest

1. 46s
2. 46s
3. 43s

Aug. 30th

A. Front Squat @20x1, 1-1-1-1, rest 4mins
245, 265, 275, 285
B. Snatch Pull Cluster, 1.1.1 @245#'s x 3, rest 2mins
Completed
C1. Thrusters, 2-4-6-8, rest 2mins- all tough sets- reduce load per set
205, 185, 165, 145
C2. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
9(8), 15(8), 24(8), 30(7)
D. DB Back Ext. @20x0, 12-15 reps x 3 sets, rest 2mins
30(15), 42(15), 51(15)

Aug. 29th

FireFit Practice

"Tournament of Champions"

A. Stairs Up w/ Bundle
1st
B. Forcible Entry w/ Cones
2nd
C. Hose Pull w/ Roll
1st

Notes:

- my power and speed is right on track. I was able to hit a couple PR's on our courses events

Aug. 24th-25th

FireFit Competition

Edson, AB

Indy- 1m24s- 8th
Team- 3rd
Relay- 3rd
NXG2- 1st

Notes:

- Phenomenal weekend, we did great as a team.
- First Indy Run of the year, I'm in a good position to break my PR this year.
- As a Team we will break our teams PR this weekend.

Aug. 22nd

FireFit Practice

Team Relay Practice
Completed

Aug. 21st

FireFit Practice

Tester

Full Course
Time: 1m46s

Notes:

- First one of the year

Aug. 19th

FireFit Practice

Combos

4 sets @75-80%

A. Stairs Up / Hose Pull w/ Roll
Completed
B. Stairs Down / Forcible Entry
Completed
C. Hose Drag / Dummy Drag
Completed

Aug. 18th

A. Power Snatch, 1 moderate rep per min for 10mins
@185's Completed
B. Power Clean, 1 moderate rep per min for 10mins
@265#'s Completed
C1. CGBP w/ Chains @30x1, 2-3 reps x 5 sets, rest 2mins
183(3), 193(3), 203(3), 206(2), 209(2)
C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 2mins
165(5), 175(5), 185(5), 195(5), 195(5)
+
30 Strict HSPU for time- max width 34"
Time: 13m16s

Aug. 17th

FireFit Practice:

4 sets of: @100%

Front Half (Stairs Up w/ Bundle, Hose Pull w/ Roll, Down Stairs)

1. 41s
2. 39s
3. 39s
4. 38s PR!!

Notes:

- Feeling Great! First Competition for me this year next weekend

Aug. 16th

A. Deadlift @33x1, 6-6-6, rest 3mins- increase load per set, moderate load
275, 295, 315
B. Wtd. Ring Dips Cluster, 1.1.1.1.1 x 5 sets, rest 2mins
45, 55, 65, 70, 70
C. Hang Power Clean to Overhead, 4-6-8-10-12, rest 2mins- reduce load per set- no dropping
185, 165, 145, 125, 105
D. 5 CTB Chin-ups every 30sec for 40 reps total
Completed

Notes:

- DL felt good, really focus on a explosive lift

Aug. 14th

A. Thrusters, work to a tough single
Got up to 225#'s
B. Strict HSPU, as many rounds of 3 UB reps in 7mins- 34" width
Score: 8 Rds
C. KB Front Squats @32kg/arm, 5 reps per min for 15mins
Completed
D. Strict Pronated Chin-ups, as many rounds of 5 UB Reps in 7mins
Score: 9 Rds

Notes:

- The Thruster felt great, definitely had more in me
- The KB FS weren't easy, the hardest part is maintaining a solid rack position. It can kinda put you in a bad positioning squeezing out tough reps

Aug. 13th

FireFit Practice:

6 sets of: @75-80%

A1. Stairs Up w/ Bundle, rest
Completed
A2. Hose Pull w/ Roll, rest
Completed
A3. Stairs Down, rest
Completed
A4. Forcible Entry, longer rest
Completed

Notes:

- This was tough, I kept the rest to minimum
- The heat was getting to me the most

Aug. 10th

Rehab

A. Front Squat @30x1, 10 reps x 5 sets, rest 3mins- moderate
135, 145, 155, 165, 175
B. One Arm DB Row @30x0, 8-10/arm x 3 sets, rest 1min b/t sets
50(10), 60(10), 70(10)
C. OHS @45#'s, 100 reps for time
Time: 4m13s

Notes:

- Went a little harder then just moderate on the FS
- I was able to get 99 reps UB, boo, just collapsed on the final rep

Aug. 9th

Rehab

FireFit Practice:

3 sets of: @75-80%
A. Front Half (Stairs Up, Hose Pull, Down Stairs)
Completed
B. Back Half (Forcible Entry, Hose Drag, Dummy Drag)
Completed

Notes:

- Continuing to gain confidence in my SI Joint, I was able to push it harder today
- Competitiveness definitely increased the working percentage up

Aug. 8th

Rehab

A1. Deadlift @33x1, 5 moderate reps x 5 sets, rest 1min
275 x 5
A2. AMRAP Strict HSPU x 5 sets, rest 1min
10 reps, 7 reps, 5 reps, 4 reps, 4 reps
B. DB Back Ext. @30x0, 8-10 reps x 5 sets, rest 1min
25, 35, 45, 55, 55
C. 50 Strict Ring Dips for time (Perform 3 strict supinated chin-ups every break)
Time: 5m08s
Breaks: 6 breaks

Notes:

- DL felt good
- I need to more of this Strict HSPU work, it's the only way I get better (volume)
- I was able to get 22 reps in the first set of Ring Dips

Aug. 7th

Rehab

FireFit Practice:

5 sets of: @75-80% Continuous Relay Style
A1. Stairs Up w/ 42# Bundle, rest
Completed
A2. Hose Pull w/ 45# Roll, rest
Completed
A3. Down Stairs, rest
Completed
A4. Forcible Entry, rest
Completed

Notes:

- Feels great to be back at practice
- Kept everything smooth and controlled

Aug. 6th

Rehab

A1. Back Squat @50x1, 5 moderate reps x 5 sets, rest 1mins
205 x 5 sets
A2. AMRAP Strict Pronated Chin-ups x 5 sets, rest 1mins
17 reps, 11 reps, 8 reps, 7 reps, 7 reps
B. DB Reverse Lunges of 2" Step @20x0, 8/leg x 3 sets, rest 1min b/t legs
50, 60, 70
C. Airdyne Sprint 20sec ALL OUT every 4mins x 4
Completed

Notes:

- First decent workout since the SI tweak
- BS felt good
- My Chin-up endurance depleted dramatically
- AD Sprints sucked

Aug. 5th

Week 2 / Day 1 Rehab

FireFit Practice:

Full Course Back to Back Runs @70-80%:

Time: 5m38s

Notes:

- This was really hard, never done this before.
- Happy that I was able to do everything on the course but I was cautious doing each event because of the injury.

Aug. 2nd

Week 1 / Day 3- Rehab

A1. CGBP @20x1, 2-3 reps x 5 sets, rest 2mins
135(3), 135(3), 135(3), 145(3), 145(3)
A2. 1-Arm KB Rows @20x0, 3-5/arm x 5 sets, rest 2mins
53, 53, 70, 70, 70
+
AMRAP in 10mins of:
5 Strict K2E
5 Strict Ring Dips
Score: 5 Rds+5+3 reps

Notes:

- Working on technique, it's been different and it's hard not to just go fast and lift heavy.
- It's tough creating that proper external rotation
- I did FireFit practice yesterday but I just went off of feel, I was able to Run up the stairs w/ the bundle and I was able to go down the stairs fast.

July. 31st

Week 1 / Day 2 Rehab

10sec Airdyne Sprint @97% per min for 20mins
Completed, avg > 34mph

Notes:

- Changed things up here because of my injury. It called for an All Out Effort but I wanted to have some control.
- This workout felt good, zero limitations.

July. 30th

Week 1 / Day 1 Rehab

A1. Press @11x1, 3-3-2-2, rest 2mins
65, 75, 75, 85
A2. Wtd. Pronated Chin-ups @30x0, 2-3 reps x 4 sets, rest 2mins
10(3), 10(3), 25(3), 35(3)
B1. Kipping HSPU Strict HSPU, AMRAP in 30sec x 4 sets, rest 2mins
10 reps / 6 reps, 6 reps, 5 reps
B2. CTB Chin-ups Strict Pronated Chin-up, AMRAP in 30sec x 4 sets, rest 2mins
10 reps / 12 reps, 9 reps, 10 reps
C. 100 Shoulder Width Push-ups for time
Completed

Notes:

- About a week ago I tweaked my SI Joint doing the Pendlay Rows, then I tweaked it worse a few days ago during a FireFit Practice.
- I've been reading K-Star's Book How to Become a Supple Leopard. I truly believe my technique isn't where it should be for optimal torque. I will be starting with light weights and doing the movements correctly, not just do the movement to get more weight up.
- This will help two things: One- by moving correctly I will have less degradation on my joints (longevity) and my body will not be compensating for poor technique (injury prevention). Two- By creating proper torque through great technique I will set myself up to lift more weight and do more reps (Performance)

- Switched a couple things up because a few things bothered my back.
- didn't time the Push-ups because I was working on technique

July. 24th

Week 5 / Day 5

A1. Stairs Up w/ Bundle / Hose Pull Combo, x 5 sets @100%, rest is teammates work
Completed
A2. Stairs Down / Forcible Entry, 5 sets @100%, , rest is teammates work
Completed

July. 23rd

Week 5 / Day 4

A. Split Jerk, build to a double
Got up to 265#'s
B1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- Multi-grip Bar
183(3), 193(3), 203(2), 203(2), 208(2)
B2. Pendlay Rows @22x0, 2-3 reps x 5 sets, rest 2mins
245(3), 245(3), 245(2), 245(3), 245(2)
C. Front Rack Reverse Lunge off 4" Block @10x0, 6/leg x 4 sets, rest 1min b/t legs
135, 155, 175, 205

July. 22nd

Week 5 / Day 3

A. Stair Workout x 5 sets
1 set of:
a) every step
b) skip-a-step
c) skip-2-steps
d) single leg hops (R/L)
e) double legged hops- skip-2-steps
Completed, 100 Stories
B. Dbl Forcible Entry x 5 sets, rest is teammates work
Completed
C. Monster Dummy Drag (150') x 5 sets- rest is teammates work
1. 27.66s     2. 25.46    3. 23.95     4. 23.06     5. 23.93

July. 21st

Week 5 / Day 2

A. Front Squat @20x1, 2-2-2-2, rest 4mins
245, 255, 265, 275
B. Power Snatch, build to a tough set
Got up to 205#'s
C. Power Snatch, 1 rep @90% highest from B per min for 5mins
@184.5#'s Completed
D1. KB Thrusters @24kg/arm, 15 reps x 4 sets, rest 1m30s
Completed All UB
D2. GH Raises @30x0, 7-10 reps x 4 sets, rest 1m30s- make them tougher
15(10), 21(10), 27(8), 27(8)
E. KBS- 40kg, 12 reps per min for 5mins
Completed All UB

July. 20th

Week 5 / Day 1

"Tester"

3 sets @100%:
Front Half (Stairs Up w/ Bundle, Hose Pull, Down Stairs)
*rest is 15-20mins
1. 41.08s
2. 39.88s
3. 39.17s PR!!

July. 17th

Week 4 / Day 6

A. Back Squat @30x1, 3-4 reps x 5 sets, rest 3mins
255(4), 265(4), 275(4), 285(4), 295(3)
B. High Hang Power Clean . Above Knee Hang Power Clean . Below Knee Hang Power Clean, 1.1.1- build to a max set, no dropping bar b/t reps
Got up to 235#'s
C. 3 Kipping HSPU to 10" Depth per min for 10mins
3 x 3 reps, 4 x 2 reps, 3 x 1 rep
D. 10 Strict Knee to Elbows x 7 sets, rest as needed
Completed All Unbroken

July. 16th

Week 4 / Day 5

7 sets @75-80%:
A. Stairs Up w/ Bundle @42#'s
Completed
B. Hose Pull w/ Roll @45#'s
Completed
C. Stairs Down
Completed
D. Forcible Entry
Completed

July. 15th

Week 4 / Day 4

A. Push Press . Split Jerk, 1.1- build to a tough set
Got up to 225#'s
B1. CGBP  w/ Chains @20x1, 3-4 reps x 5 sets, rest 2mins
173(4), 183(4), 193(3) x 3
B2. Pendlay Rows @22x0, 3-4 reps x 5 sets, rest 2mins
225(4), 235(4), 245(4), 245(4), 255(3)
C. DB Russian Step-ups @11x0- 20", 10/leg x 3 sets, rest 1min b/t legs
50, 60, 70
D. Barbell Alt. Step-ups- 24", in AMRAP in 5mins @65#'s on Back
Score: 92 reps

July. 14th

Week 4 / Day 3

Airdyne- 1min @75% / 1min @50% x 20sets
Distance= 11.99 miles     567 cals     avg mph > 22mph

July. 13th

Week 4 / Day 2

A. Front Squat w/ Chains @22x1, 4-2-2-4, rest 4mins
165, 195, 205, 185
B. Above the Knee Hang Squat Snatch, build to a tough single
Got up to 220#'s
C. Above the Knee Hang Squat Snatch, 2 reps @80% highest from B x 3 sets, rest 2mins
@176#'s Completed
D1. DB Thrusters @70/hand, AMRAP x 4 sets, rest 2mins
6 reps, 8 reps, 6 reps, 6 reps
D2. GH Raises @30x0, 8-12 reps x 4 sets, rest 2mins
0(12), 10(12), 15(11), 21(9)
E. KBS- 40kgs, 10 reps per min for 5mins
Completed All UB

July. 12th

Week 4 / Day 1

Swim 25m every 1min x 20 sets
Completed
+
Water Running @90% 30sec On / 30sec Off x 6 sets
Completed
+
Swim 25m every 1min x 20 sets
Completed
+
Swim Underwater 25m x 3 sets, rest as needed- Try in the least amount of breathes
Completed all the sets in one breathe 

July. 9th

Week 3 / Day 6

A. Back Squat @30x1, 4-5 reps x 5 sets, rest 3mins
245(5), 255(5), 265(5), 275(5), 275(4)
B. Power Clean Cluster, 1.1.1- build to a max set
Got up to 255#'s
+
2 Ring MU's per min for 10mins
Completed
+
EMOM for 15mins of:
3 Kipping HSPU
4 CTB Chin-ups
Completed

July. 8th

Week 3 / Day 5

3 sets of:
100' Forward Sled Drag @225#'s
100' Farmer Carry @115#'s/hand
10 Tire Flips @425#'s
100' Farmer Carry @115#'s/hand
100' Backwards Sled Drag @180#'s
*rest is teammates work
1. 2m27s
2. 2m46s
3. 2m44s

July. 7th

Week 3 / Day 4

A. Push Jerk, 3-3-2-2-2, rest 4mins
185, 195, 205, 215, 225
B1. CGBP @20x1, 4-6 reps x 5 sets, rest 2mins- used Multi-Grip Bar
203(6), 213(5), 223(4), 223(4), 218(4)
B2. Pendlay Rows @22x0, 3-5 reps x 5 sets, rest 2mins
205(5), 215(5), 225(5), 225(5), 225(5)
C. Front Rack Step-ups @11x0- 24", 10/leg x 3 sets, rest 1min b/t legs
95, 105, 115

July. 6th

Week 3 / Day 3

10mins @75%:
20 Single Arm Alt. Russian KBS @35#'s
10 GHD Sit-ups
400m Run            Score: 3Rds + 20+10+100m
- rest 5mins
10mins @75%:
20 Cals Airdyne
10 Sandbag Ground to Shoulder @80#'s      Score: 6Rds + 10 cals
- rest 5mins
10mins @75%:
150m Row
10 Thruster @45#'s     Score: 8Rds + 90m

July. 5th

Week 3 / Day 2

A. Front Squat w/ Chains @50x1, 3-3-3-3, rest 4mins
135, 145, 155, 165
B. Squat Snatch Cluster, 1.1.1- build to a max set
Got up to 205#'s
C1. Thrusters, 8-10 reps x 4 sets, rest 10sec
115(10), 125(10), 135(10), 145(10)
C2. GH Raises @30x0, 8-12 reps x 4 sets, rest 3mins
0(12), 10(11), 10(11), 10(8)

July. 4th

Week 3 / Day 1

Prowler Sprints, 6 sets of 20sec @140#'s, rest 3m30s
Completed
+
Prowler Sprints, 4 sets of 30sec @90#'s, rest 3m30s
Completed
+
Prowler Sprints, 2 sets of 40sec @50#'s, rest 3m30s
Completed

July. 1st- Happy Canada Day!!

Week 2 / Day 6

3 x 1.5k Row @75%, rest 3mins b/t sets
(Time / Avg/500m)
1. 5m41.1 / 1m53.7
2. 5m40.6 / 1m53.5
3. 5m41.2 / 1m53.7
+
10 GHD Sit-ups x 10 sets, rest 1min
Completed

June. 30th

Week 2 / Day 5

A1. CGBP @20x1, 3-4 reps x 4 sets, rest 2mins- use Multi-Grip Bar
203(4), 213(4), 223(4), 227(3)
A2. Pendlay Rows @22x0, 3-4 reps x 4 sets, rest 2mins
205(4), 215(3), 215(4), 225(4)
B. 6 Strict Ring Dips per min for 10mins
Completed
C. Ring Rows, 5 tough reps per min for 10mins- adjust body position to increase difficulty
Completed

Jun. 29th

Week 2 / Day 4

A. Deadlift Cluster, 1.1.1- build to a tough set, drop every rep

Got up to 395#'s

B1. Barbell Forward Lunge, 6/leg x 5 sets, rest 0sec

135, 145, 155, 165, 175

B2. Back Squat @30x1, 6 reps x 5 sets, rest 4mins- use same load as B1

135, 145, 155, 165, 175

C. 100 Air Squats for time- hands on back of head entire time

Time: 2m22s

Jun. 28th

Week 2 / Day 3

15 x 30sec Airdyne @90% / 30sec Airdyne @50%
4.96 miles     306 Cals      Avg MPH > 26mph
+
rest 10mins
+
15 x 30sec Airdyne @90% / 30sec Airdyne @50%
5.06 miles     315 Cals     Avg MPH > 26mph

Jun. 27th

Week 2 / Day 2

A1. Push Press @11x1, 3-4 reps x 5 sets, rest 2mins
185(4), 195(4), 205(3), 205(3), 207.5(3)
A2. Wtd. Supinated Chin-ups @30x0, 2-3 reps x 5 sets, rest 2mins
70(3), 80(3), 90(3), 100(3), 105(2)
B1. Standing KB Press @24kgs/arm, AMRAP x 4 sets, rest 1m30s
10 reps, 8 reps, 6 reps, 6 reps
B2. AMRAP Pronated Chin-ups @20x0 x 3 sets, rest 1m30s
15 reps, 10 reps, 9 reps

June. 26th

Week 2 / Day 1

A. Back Squat @20x1, 6-8 reps x 4 sets, rest 4mins- moderate Start @205#'s
205(8), 215(8), 225(8), 235(8)
B1. Russian KBS- 40kgs, 15 reps x 4 sets, rest 1m30s
Completed
B2. Front Rack BB Reverse Lunges off 2" Block @10x0, 6/leg x 3 sets, rest 1m30s
125, 135, 145
C. DB Russian Step-ups @11x0- 24" Box, 10/leg x 3 sets, rest 1min b/t legs- Go Heavy
40, 50, 50

Jun. 23rd

Week 1 / Day 6

5 x 1K Row @75%, rest 2mins b/t sets
(Time / Avg/500m)
1. 3m37.3 / 1m48.6
2. 3m38.7 / 1m49.3
3. 3m38.9 / 1m49.4
4. 3m38.3 / 1m49.2
5. 3m36.4 / 1m48.2
+
10 GH Sit-ups x 7 sets, rest 1min
Completed

Jun. 22nd

Week 1 / Day 5

A1. CGBP @20x1, 4-6 reps x 4 sets, rest 2mins - Used Rogue Multi-Grip Bar
183(6), 193(6), 203(6), 213(4)
A2. Pendlay Rows @22x0, 3-5 reps x 4 sets, rest 2mins
185(5), 195(5), 205(5), 215(5)
B1. Flat Bench DB Press @30x0, 8-12 reps x 3 sets, rest 2mins
70(12), 80(8), 75(9)
B2. One Arm DB Rows @20x0, 8-10/arm x 3 sets, rest 2mins
70(10), 80(10), 90(10)

Jun. 21st

Week 1 / Day 4

A. Deadlift @33x1, 4-5 reps w/ Straps x 4 sets, rest 4mins
275(5), 285(5), 295(5), 305(5)
B. Front Rack Barbell Step-ups @20x0, 6-8/leg x 4 sets, rest 1min b/t legs
75(8), 85(8), 95(8), 105(8)
C. Front Squats, 20 reps @95#'s x 4 sets, rest 2mins- any tempo
Completed

Jun. 20th

Week 1 / Day 3

10 x 30sec Airdyne @90% / 30sec Airdyne @50%
Distance= 3.36 miles     202 cals     Avg mph > 26mph
+
5min rest
+
10 x 30sec Airdyne @90% / 30sec Airdyne @50%
Distance= 3.37 miles     225 cals     Avg mph > 27mph

Jun. 19th

Week 1 / Day 2

A1. Press @11x1, 4-6 reps x 4 sets, rest 2mins
135(6), 135(6), 135(6), 140(4)
A2. Wtd. Pronated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2mins
45(5), 55(5), 65(5), 70(3)
B1. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 2mins
30(12), 40(12), 50(12)
B2. AMRAP Supinated Chin-ups @20x0 x 3 sets, rest 2mins
15 reps, 13 reps, 10 reps

June. 18th

Week 1 / Day 1

A. Back Squat @20x1, 8-10 reps x 3 sets, rest 4mins- moderate start @205#'s
205(10), 215(10), 215(10)
B1. GH Raises @20x0, 8-12 reps x 3 sets, rest 2mins
12 reps, 12 reps, 12 reps
B2. Barbell Reverse Lung- Off 2" Block @10x0, 6/leg x 3 sets, rest 2mins
115, 125, 135
C. Barbell Alternating Step-ups to 24" Box @11x0, 15/leg x 3 sets, rest 2mins- start @65#'s
65, 70, 75

Jun. 7-9th- CanWest Regionals

CanWest Regionals

Here's a recap for the weekend:

Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups

Time: 6m02s (25th)

Notes:

- Held a sub 1m40s Row
- Thrusters were UB, but unfortunately I'm not a fast mover when it comes to these. I got a few no reps and my 6'4" frame doesn't aid me much
- Chin-ups were broken into 4 sets I think, I got 21 straight, then it fell apart.
- I was hurting after this workout, puked my guts out after this one.

Event 2:

OHS 3RM

Started @225#'s

Score: 245.1 (13th Tied)

Notes:

- honestly I was really nervous about starting at this weight but it went up easily and I actually hit a PR for a 3RM @235#'s

Event 3:

For time:
30 Burpee Muscle-ups (Ring Height 88")

Time: 6m31s (8th)

Notes:

- I was a little more tired going into this from the OHS and I failed 3 reps. This score should've been better but I'm still pleased with it.

Event 4:

For time:
100 Wall Balls 20lbs to 10'
100 CTB Chin-ups
100 Pistols
100 Alt. DB Power Snatches- 70#'s

Time: 25m13s (9th Tied)

Notes:

- Almost got the workout done, the DB Snatches were a grinder
- I had a full out strategy for the workout, I probably looked ridiculous but I even used my stop watch. Here's my breakdown
- Wall Balls, 12 reps every 30sec
- CTB Chin-ups, 4, 3, 3 reps, every 15sec do 1 set of those
- Pistols- steady throughout
- DB Snatches, hold on and go, this fucken sucked.

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jumps- 30"

Time: 6m01s (17th)

Notes:

- this was my most disappointing workout
- I went away from my plan to optimize this workout for me, I did some really bad DL at the end

Event 6:

For time:
100 Double Unders
50 HSPU
40 T2B
30 Fat Bar STO @160#'s
90' Fat Bar Front Rack Walking Lunge

Time: 14m46s (12th)

Notes:

- This was my best workout for the weekend, I followed my own game plan and it worked perfectly for me.
- HSPU are a huge weakness for me and I was able to get through them decently and unscathed

Event 7: 

4 Rds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans @225#'s
100' Sprint

Time: 7m25s (17th)

Notes:

- I had to be really careful not to go to failure on the Squat Cleans, I took some time between reps


So I ended up coming 11th place Overall. The competition this year was noticeably better. My goal was Top 10, it was achievable but I'm still really happy with my performance. My body is still in one piece and I'm ready to compete in the first FireFit Competition this weekend!!!

Jun. 4th

Week 4 / Day 3- Regional Prep

Squat Clean @225lb, 1 rep per min for 10mins
Completed
+
3 CTB Chin-ups every 15sec for 5mins
Completed
+
3 sets of: 
8 T2B
6 STO @160#'s
4/leg Front Rack Reverse Lunges @160#'s
*rest 1min b/t sets
1. 54sec
2. 52sec
3. 52sec

Notes:

- Taking off tonight for Vancouver
- Everything felt good today

Jun. 3rd

Week 4 / Day 2- Regional Prep

3 sets of:
10 DL @315lbs
10 BJ- 30"
*rest 1min b/t sets
1. 49sec
2. 47sec
3. 47sec
+
3 sets of:
15 Kipping HSPU
10/leg Pistols
5/arm Alt. DB Power Snatch @70#'s
*rest 1min b/t sets
1. 2m25s
2. 2m21s
3. 2m19s

Notes:

- BJ were done with step downs as usual
- Kipping HSPU were done in sets of 5's

Jun. 2nd

Week 4 / Day 1- Regional Prep

OHS, build to 225lb for a single
Completed
+
15 Burpee Muscle-ups
Time: 1m53s
+
2 sets @75%:
500m Row
25 Thrusters @45lbs
15 Chin-ups
*rest 3mins b/t sets
1. 2m54s
2. 2m54s

Notes:

- OHS felt decent today
- Burpee MU's felt solid, I went ALL OUT on this
- The "Jackie" prep, I kept everything the pace I would go in the comp. I need to move faster through the thrusters

May. 30th

Week 3 / Day 6- Regional Prep

3 sets All Out:
15 DL @315's
15 Box Jumps- 30"
*rest 5mins b/t sets
1. 1m15s
2. 1m13s
3. 1m15s
+
3 sets @ high effort:
60sec Wall Balls- 20#'s            31, 30, 30 reps
60sec rest
60sec Pistols                             23, 24, 24 reps
60sec rest
60sec DB Alt. Power Snatch   15 18, 17 reps
60sec rest
+
2k Row @75% effort
Time: 7m51.6     Avg/500m= 1m57.9

Notes:

- UB for the DL, all the Box Jumps were done with step downs.
- everything else felt pretty good

May. 29th

Week 3 / Day 5- Regional Prep

OHS, quickly build to a moderately tough single
Got up to 225#'s
+
4 Squat Clean @225#'s per min for 4mins
3 Rds w/ 4 reps, 2 reps on the last Rd
+
15 Burpee MU's ALL OUT x 2 sets, rest 5mins b/t sets
1. Time: 1m58s     2. Time: 2m20s
+
3 sets: 
20 Kipping HSPU
20 Chin-ups
*rest 2mins
1. 1m46s
2. 2m26s
3. 3m06s
+
3 sets:
20 T2B
10 Fat Bar STO @160#'s
10 Fat Bar Front Rack Walking Lunges Forward Lunge @160#'s
*rest 2mins
1. 2m28s
2. 2m31s
3. 2m28s

May. 28th

Week 3 / Day 4- Regional Prep

For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 11m57s
+
rest 15mins
+
For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 13m37s

Notes:

- This was really tough, great prep for Event 4 though. This workout will help me put a strategy together.

May. 27th

Week 3 / Day 3 Regional Prep

Row- 15mins @50%
Distance= 3,336m     Avg/500m= 2m14.9
+
Airdyne- 15mins @50%
Cals= 158     Avg MPH= 16.6
+
3 x 100 DU's
Completed
+
Ski Erg- 15mins @50%
Distance= 3,007m     Avg/500m= 2m29.6

Notes:

- Really busy day today, even though I was coming off my night shifts. I didn't get my recovery sleep till the early evening.
- The Low % MAP session was good, I really just finished the workout at 1045pm.

May. 26th

Week 3 / Day 2 Regional Prep

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jump- 30"
Time: 5m27s
+
Kipping HSPU, 7 reps per min for 10mins
Completed
+
AMRAP CTD Burpees in 90sec ALL OUT
Score: 34 reps
rest 7m30s
AMRAP Cals on Airdyne in 90sec @97%- > 27mph
Score: 58 cals
rest 7m30s
AMRAP CTD Burpees in 90sec ALL OUT
Score: 35 reps

Notes:

- I had zero motivation for the workout today for some reason but I'm really pleased with the results.
- Event 5 breakdown- Done with No Oly Shoes. I did step downs for the Box Jumps. This was a PR for me (2011 CF Regional- Time: 6m18s). I honestly broke up the DL way too much. This should be a sub 5min.
- The Kipping HSPU was tough
- I made sure the CTD Burpees were great reps
- I'm really stoked with the Event 5 time, I actually wasn't that exhausted after doing it.

May. 25th

Week 3 / Day 1- Regional Prep

Event 2:

OHS 3RM Ladder in 7mins
-started @225lbs
Score: 235.1
+
rest 2mins
+

Event 3:

30 Burpee Muscle-ups for time
Time: 5m52s
+
rest 20mins
+
Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups
Time: 6m08s

Notes:

- Honestly I feel really good about today
- I was worried about getting a 225lb OHS for a triple, mission accomplished. That's also a PR for me. I haven't done much OHS work this year for multiple reps.
- Almost an 1min improvement from last time on the 30 Burpee MU's. My pacing was much better than last time. No failed reps
- For "Jackie", 1st time doing this in 3+ years, essentially when I first started CF. Thrusters were UB, CU's in 3 broken sets. Row was an 1m40s pace. This isn't the greatest regional score but after doing the OHS and MU's 20mins before, I know my "Jackie" time WILL be better when I'm fresh.

May. 22nd

Week 2 / Day 6 Regional Prep

10mins @90%:
30 Alt. DB Power Snatch @75lbs
30 cals Airdyne
Score: 2 Rds + 30 reps
- rest 10mins
10mins @90%:
15 Fat Bar Shoulder to Overhead @160#'s
15 T2B
15 Box Jumps- 30"- step downs
Scores: 2 Rds + 15 + 5 reps

Notes: 

- This was a tough workout overall
- I was pretty steady on the Alt. DB Snatches
- The STO was a grinder for me

May. 21st

Week 2 / Day 5 Regional Prep (adjusted workout)

20 Rds for time of:
5 UB CTB Chin-ups
4 UB HSPU
Time: 15m05s

Notes:

- So I'm adjusting the last two workouts of this week. My knee should be fine by the start of next week if not I'll just plug through it.
- Pretty decent time for me on this. My best time for the 20 sets of CTB Chin-ups is around 6m30s.
- The HSPU were all kipping.
- I had the right pace throughout it.

May. 20th

Week 2 / Day 4 Regional Prep

A. Squat Clean, build to 275lbs for a single
Not completed, only got up to 245lbs
B. Squat Clean @225lbs, 4 TnG per min for 5mins
4 reps, 4 x 2 reps
C. Row, 4 x 75sec @97%, rest 7m30s
Did Not Do

Notes:

- limited today from my knee
- I'm taking 4 days off from any leg work. Hopefully Mike will adjust the program and give me Upper Body workouts the next 2 days.

May. 19th

Week 2 / Day 3 Regional Prep

30mins @75%:
1 mile Airdyne >21mph
10 GH Sit-ups
20 Thrusters @45#'s
30 Alt. Step ups- 20"
40 DU's
Score: 4 Rds + 1 mile + 10 + 16 reps

Notes:

- I was suppose to do this workout tomorrow but today's Rx'd workout wasn't happening. My knee is still a little irritated, one more day of rest but I do today's workout tomorrow.
- I really do enjoy these Low % MAP sessions. Everything was at a steady pace.

May. 18th

Week 2 / Day 2 Regional Prep

A. 15 Burpee Muscle-ups for time x 2 sets, rest 5mins b/t sets- rings @88"
2m12s and 2m22s
B. 5 sets @ high effort:
15 CTB Chin-ups
AMRAP Strict Ring Dips
*rest 2mins b/t sets
1. UB / 13 reps
2. UB / 5 reps
3. UB / 2 reps
4. UB / 2 reps
5. UB / 2 reps
+
3 sets @ high effort:
20 T2B
20 Push-ups
*rest 2mins b/t sets
1. 55sec
2. 1m20s
3. 1m57s

Notes:

- The Burpee MU's were good, steady for both sets. The dip seems to be the fatiguing part for me right now.
- Both of these couplets were tough, I was able to go UB for the CTB Chin-ups but my dips were none existent on sets 3-5.