Feb. 28th- MAP Scenarios

Week 20 / Day 3

10mins @90%:
25 Wall Balls- 20#'s
25 Box Jump Overs- 24"
Score: 4 Rds + 25 + 23 reps
*Goal is 4Rds+
+
10mins rest
+
10mins @90%:
8 Deadlifts @185#'s
12 Lateral Bar Burpees
50 Double Unders
Score: 5 Rds + 8 reps
*Goal is 5Rds+

Notes:

- Felt great on the 1st scenario. I was in control of my breathing throughout.
- I knew the 2nd scenario was going to suck and it did. Double Unders weren't that good, I miss count 5 reps in total for the DU's. This scenario was tough.

Feb. 27th

Week 20 / Day 2

20 Kipping HSPU to 10" Depth for time
Time: 8m17s
*Goal is sub 10mins
+
5mins rest
+
10 Unbroken CTB Chin-ups per min for 6mins
Completed
+
5mins rest
+
Row 1000m @50%, 75%, 50%- damper 3
(Time / Avg 500m)
1. 4m16.0s / 2m08.0 
2. 3m31.9s / 1m45.9 
3. 4m16.6s / 2m08.3

Notes:

- Pretty stoked 1 more week.
- A lot better on the Depth HSPU, this was done with all singles. One day HSPU will not be such a limiter.
- CTB Chin-ups were good, started on top of the min every time, 13sec each set. Not a struggle, maybe a few more sets would make it quite challenging.
- I think I appropriately paced the Row

Feb. 26th

Week 20 / Day 1

A. Squat Snatch, build to a TnG 2RM- *Goal is 215#'s
Got up to 215#'s PR!!!

Squat Snatch TnG 2RM Video

B. Front Squat @20x1, 2 reps @85% RM (275) per min for mins
@234#'s Completed
C. Power Clean and Split Jerk, 1 rep @225#'s every 30sec for 7mins
Completed

Notes:

- Almost got 225#'s for a Dbl, I need to be more consistent with the catch.
- Front Squats were good
- PC and SJ  were good as well

Feb. 23rd- CrossFit Tester

Week 19 / Day 6

"CrossFit Tester"

5 Rounds For Time of:
10 Squat Cleans @115#'s
20 CTD Burpees- no jump @ the top
Time: 11m23s

CrossFit Tester Video

Notes:

- I honestly think I paced this perfectly for myself. I knew this workout would be anterior dominant throughout and I didn't want to crash too early. The lactic really started to hit me at the end of the 4th rd of SC's but the finish was in sight.
- SC were all fast singles
- Burpees were steady
- 1st rd took 1m55, 2nd and 3rd round took 2m05, 4th and 5th round took 2m20, apporx

Feb. 22nd

Week 19 / Day 5

3 Unbroken Ring Muscle-ups x 10 sets for time
Time: 5m34s
+
rest 5mins
+
10 --> 1 Unbroken reps for time of:
Ring Dips
Toe to Bar
Time: 7m42s
+
rest 5mins
+
10 Push-ups per min for 10mins
Completed all UB

Notes:

- Chesticle Day!!
- The muscle-ups were done at just the right pace, on the last few sets I was just able to squeeze out the 3rd rep.
- Ring Dips were the limiter on the couplet. Wasn't tiring, I just didn't have the strength to go none stop, missed on sets of 5 and 2 on the dips.
- The push-ups were tough at the end, missed counted on one set (just 9 reps)
- I liked this workout, this will improve those weaknesses

Feb. 21st

Week 19 / Day 4

A. Back Squat @20x1, 3-3-3, rest 5mins
275, 290, 300
B. Split Jerk, build to a 3RM
Got up to 250#'s 

Split Jerk- 3RM Video

C. Build to a 10RM TnG Squat Snatch
165#'s (9 reps)    150#'s

Squat Snatch- TnG 10RM Video

Notes:

- My BS was alright, its been stronger but its definitely stronger than last year this time
- I'm not to sure if this is a 3RM but I'm pleased with the weight I put up. I'm going to record it as a 3RM.
- Ooo the 10RM, I was soooo close to getting 165#'s, on the last rep I didn't get the bar back enough. I dropped the weight down because I knew my legs were going to be still juiced up from the previous set. I ended up getting the 150#'s easily.

Feb. 20th- MAP Scenarios

Week 19 / Day 3

AMRAP in 8mins of: @ 90%
10 OHS- 95#'s
75 Double Unders
Score: 4 Rds + 6 reps
+
rest 8mins
+
AMRAP in 8mins of: @ 90%
10 Deadlifts- 185#'s
10 Wall Balls- 20#'s
10 Box Jumps- 20"- TnG's
Score: 6 Rds + 14 reps

Notes:

- Recovery was good after both scenarios. I was in control of my breathing throughout
- Double Unders were alright, I counted too many reps for Rds 2,3,4. The first set of DU's was UB
- The OHS were UB
- I'm really pleased with the 2nd scenario, everything was UB (except 2 stumbled reps on the BJ). Everything was steady but I think it was a great pace

Feb. 19th

Week 19 / Day 2

AMRAP in 15mins:
5 Kipping HSPU to 10" Depth
5 L Pull-ups- mixed grip every set, alternate
Score: 3 Rds + 1 reps
+
5min rest
+
20 x 40sec Row @75% / 20sec rest- damper 5
Avg 500m= 1m44.7      Total Distance= 3,817m

Notes:

- Your not blind, the first part score is for real. What a joke. HSPU are a huge weakness for me, and I cooked my shoulders at the start. I tried to do 5 UB HSPU right from the start, big mistake. Missed a lot of reps.
- Pleased with the Row, my goal was to stick to 1m45 throughout.

Feb. 18th

Week 19 / Day 1

A. Power Snatch, build to a Touch n Go 3RM
Got up to 205#'s PR

Power Snatch Video

B. Front Squat @20x1, 5 reps @75% RM (275) x 5 sets, rest 3mins

@206.5#'s Completed

C. Hang Power Clean and Push Jerk, AMRAP @205#'s x 5 sets, rest 3mins, only can rest in front rack or on the hips

4 reps, 5 reps, 4 reps, 4 reps, 4reps

Notes:

- really pleased with the 3RM

- The FS felt really good

- HPC and PJ, the PJ was my limiter

Feb. 15th- Aerobic Tester

Week 18 / Day 7

Aerobic Tester

AMRAP in 15mins of:
50 OHS @95#'s
50 Lateral Barbell Burpees
50 Front Squats @95#'s
50 Lateral Barbell Burpees
50 Back Squats @95#'s
50 Lateral Barbell Burpees
Score: 228 reps
*Goal is to start the last set of Burpees

Notes:

- This was a brutal tester
- The OHS felt really good
- I was stepping over the bar for the Burpees, I don't know if thats allowed
- This workout had my weakness, squat stamina, the front squats sucked

Feb. 14th- Fran

Week 18 / Day 6

"Fran"
21-15-9 reps for time of:
Thrusters @95#'s
Chin-ups
Time: 3m02s

"Fran" Video

+
20min Airdyne @50%
Cals= 210     avg mph= 16.7

Notes:

- This could've been way better
- Wasn't that gassed after this
- I think I should've chalked the pull-up bar, the bar was just too slick (I think)
- I was able to get on the Airdyne in less than 10mins
- Next time this will be way better

Feb. 13th

Week 18 / Day 5

A. Squat Snatch, build to a 1RM
230#'s PR!!

Snatch PR Video

B. Back Squat @20x1, build to 95% for a single
Got up to 95% @323#'s
C. Power Clean and Overhead, 2 Unbroken Reps @185#'s x 10 sets for time
Time: 2m21s
*Goal is sub 3mins

Notes:

- This was a great workout overall

Feb. 11th- CFG Open 12.4

Week 18 / Day 3

CFG Open 12.4

AMRAP in 12mins of:
150 Wall Balls- 20#'s, 10'
90 Double Unders
30 Muscle-ups
Score: 263 reps PR!

12.4 Video

*Previous score was 258 reps

Notes:

- The game plan was to save the shoulders for the MU's
- WB's were done purposely at 12 reps every 30sec, last set was 18 reps. I did 2 extra reps to make sure I didn't miss a rep. This was done fairly easily.
- DU's were way better than last time, 60-74-86-90
- Going into the MU's my shoulders felt a little swollen. Did it all as singles.
- My breathing was great, wasn't really tired at all. It was all CP work on the MU's it definitely needs work.

Feb. 10th

Week 18 / Day 2

A1. Behind the Neck Split Jerk, 1 tough rep x 5 sets, rest 10sec
245, 255, 265, 265, 275
A2. 3 tough Kipping HSPU to Depth x 5 sets, rest 10sec- tougher then last week
(11") UB, UB, UB, UB, 2/1
A3. Bar Muscle-ups, 3 reps x 5 sets, rest 3mins
UB, UB, UB, UB, UB
+
15, 12, 9 reps for time of:
Power Clean @115#'s
CTD Burpees
Time: 2m32s* PR! (Previous PR was 2m37s on Feb. 4th, 2012)

LEnd Part 1 Video

+

Rest 10mins

+

15, 12, 9 reps for time of:

Power Cleans @115#'s

CTD Burpees

Time: 2m39s

LEnd Part 2 Video

*Goal is to go Sub 3mins on both Parts

Notes:

- The Lactic Power Triplet was good, missed a couple reps on the last set of A2. 

- I was maxed out for depth on the Kipping HSPU

- Really happy with the The Lactic Endurance Parts!! I was able to hit a PR. My recovery was excellent. 

Feb. 9th

Week 18 / Day 1

A. Squat Clean and Jerk, build to 95% RM (265#) for a single
Got up to 95% @252#'s
B. 3 Unbroken Power Snatch @155#'s x 10 sets for time- goal is sub 3mins
Time: 2m40s

Snatch Battery Video

C. 12 Unboken KB Front Squats @24kgs As Many Mins As Possible- Goal to complete 10mins

Score: 6 Rds* miscounted on the first 2 sets (11 reps a piece)

Notes:

- The SC and J felt good today

- The Power Snatch Battery, really pleased with this. Going into it I thought coach was crazy thinking I can do a sub 3min time. 

- My squat stamina is weak, my legs don't seem to be the issue for these, its my thoracic. I'm having trouble keeping my upper body in a good position for high repetitions. 

- Also I miscounted the first 2 sets on the KB FS, this a a tough exercise. 

Feb. 7th- Aerobic Tester

Week 17 / Day 7

Aerobic Tester:

AMRAP Ladder in 10mins of:
Power Clean @95#'s-     3, 6, 9, 12, 15, 18, 21, etc...
Lateral Barbell Burpees- 3, 6, 9, 12, 15, 18, 21, etc...
Goal is 160+ reps total
Score: 179 reps

Aerobic Tester Video

Notes:

- I'm happy with the score.
- I messed up on the 3rd burpee in the first set, I did the burpee but I forgot to jump over the bar

Feb. 6th

Week 17 / Day 6

3 sets @97%:
21 Thrusters @95#'s
Row 300m
*rest 5 + work time
1. 1m42s     (52.1s Row)
2. 1m44s     (53.3s Row)
3. 1m48s     (55.6s Row)
+
10mins Rest
+
20min Row @50% effort
Distance: 4193m     Avg/500m= 2m23.1s

Notes:

- Thrusters were UB
- On the last set of Row I had barely any legs left
- Two positives, I was able to work with less rest b/t lactics and also this is an significant improvement on the 20min lactic flush.

Feb. 5th

Week 17 / Day 5

A. Squat Snatch, build to a 95% RM (227#) for a single
Got up to 216#'s (95%)
B. Back Squat @20x1, build to a 90% RM (340#) for a single
Got up to 315#'s (90%) a little above, I just like the look of 3 Pie a Side
C. Squat Clean and Jerk, 2 reps per min for 10mins- start @205#'s, drop each rep after Jerk, nothing over 225#'s
@205#'s- 2 sets     @215#'s- 4 sets     @225#'s- 4 sets

Part C Video

Notes:

- I was feeling good throughout the workout

Feb. 3rd

Week 17 / Day 3

Snatch Balance. OHS, 1.1 x 12 sets, rest 1min
- 6 sets @135#'s Completed   - 6 sets @155#'s Completed
+
Open 12.5
AMRAP in 7mins of:
Thrusters @100#'s- 3, 6, 9, 12, 15, 18, ...
CTB Chin-ups- 3, ,6 9, 12, 15, 18, ...
Score: 120 reps

Open 12.5 Workout Video

+
rest 10mins
+
For time @90%:
150 Double Unders
25 Push-ups
25/arm KB Snatch @24kgs- alt. as needed
25 Push-ups
150 Double Unders
Time: 11m12s

MAP Session Workout Video

Notes:

- The Snatch Tech work was good, I really enjoy doing this stuff
- Huge PR today on the Open 12.5 workout, I've been strategizing for a couple days how I'm going to do this. Control my breathing and I didn't want to Redline too quickly. Even though this was a huge PR I still could've done way better, I was actually a little too patient between movements. But I'm really jacked about this.
- The Second MAP session wasn't good at all, DU's weren't smooth, the skipping rope wasn't right today, especially on the 1st set. Overall this was a shoulder burner.

Feb. 2nd

Week 17 / Day 2

A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set   (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s

Notes:

- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.

Feb. 1st

Week 17 / Day 1

A. Squat Clean. Front Squat. Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 257.5
B. 5 TnG Power Snatch per min for up to 10mins @135#'s
Completed 10mins
C. On the minute KB Front Squats @32kgs (+1 rep every min till failure)
Got up to Rd 8 + 5 reps

Notes:

- I'm feeling really good mentally and physically, I'm really focusing on getting great sleeps
- I'm pleased so far with the progress I've made and where I'm at right now compared to last year.
- My FS felt better this week compared to last
- The Split Jerk was the limiter, it was feeling poppy today and stable in the split stance.
- TnG PS were slick and simple
- Damn the KB FS suck, my shoulders and upper thoracic were holding me back. I need to be better at this.