Apr. 28th

Week 27 / Day 6

6mins @90%:
3 Muscle-ups
15 cals Airdyne >24.5mph     
Score: 6 Rds + 1 rep
- rest 6mins
6mins @90%:
5 KBS @40kgs
10 Wall Balls, 20#'s to 10'
15 TnG Box Jumps- 20"    
Score: 4 Rds + 5 + 10 + 6 reps
- rest 6mins
6mins @90%:
10 OHS @95#'s
300m Row sub 1m50s avg/500m
Score: 3 Rds + 10 reps + 20m
- rest 6mins
6mins @90%:
60 Power Clean and Push Press @65#'s
AMRAP DU's in remaining time
Score: 140 reps

Notes:

- 1st scenario: Muscle-ups were UB
- 2nd scenario: all movements were steady and UB
- 3rd scenario: OHS were UB
- 4th scenario: PC + PP- 20, 10, 10, 10, 10 reps. I had about 2m15s left when I started the DU's.
- Overall I'm pleased with the session

Apr. 27th

Week 27 / Day 5

3 sets @97%:
30sec Power Clean @155#'s
30sec Burpees to 6" OH
* rest 6mins
(PC reps / Burpees reps)
1. 14 / 11
2. 15 / 12
3. 15 / 12
+
5mins extra rest
+
45mins @75%:
5 TGU/arm @24kgs
30 Walking Lunges
30 Unanchored Sit-ups
500m Ski Erg     sub 2m15s avg/500m
Score: 6 Rds + 10 + 30 + 30 + 80m

Notes: 

- Really pleased with the scores on the Lactic Power, recovery was great between sets.
- The MAP Marathon, all the TGU's were done UB, I was steadily moving throughout the time frame.
- A side note I definitely don't miss the TGU's from the Big Dawg Blog days (do a 100 reps for active recovery, fuck my knees are still raw from those days, haha). I don't mind doing them, their a great full body exercise and they can get the HR + Breathing Jacked up.

Apr. 26th

Week 27 / Day 4

Squat Snatch, 1.1.1 @155#'s x 5 sets, rest 3mins
Completed
+
AMRAP Squat Clean Thruster @205#'s in 60sec x 5 sets, rest 60sec
5 reps, 5 reps, 4 reps, 4 reps, 4 reps
+
AMRAP in 20mins of:
5 UB Bar Muscle-ups
10 Kipping HSPU to 10" Depth
Score: 3 Rds + 5 + 8 reps

Notes:

- The Squat Snatch was good, no issues, felt smooth
- The limiter in the SCT was the Squat and generating enough power out of it, also some fatigue. I had to catch it in a jerk for all the reps.
- The UB CP, the Bar MU's were easy, I had to be very strategic on the HSPU, usually once I start failing on them, it's hard for me to regenerate the CP for another rep. I'm pleased with the score, I did quite a few reps in a 20min period (for myself) plus with MU's.

Apr. 25th

Week 27 / Day 3

15mins @75%:
100 Jump Rope Singles
10 Anchored Sit-ups
10/arm KB Snatch @16kgs     Score: 7 Rds + 100 + 10 reps
- rest 5mins
15mins @75%:
250m Ski Erg sub 2m10s / avg 500m
15 Burpees- no jump @ top     Score: 7 Rds + 250m + 4 reps
- rest 5mins
15mins @75%:
0.5 miles Airdyne >22mph
15 Back Ext.
15 Unanchored Sit-ups     Score: 6 Rds + 0.06 miles

Notes:

- This style of workout is perfect for me coming off of my 2nd night shift

Apr. 24th

Week 27 / Day 2

A. Back Squat w/ Chains @20x1, 2-2-2-2, rest 5mins
240, 250, 255, 255
B1. DL @20x0, 2-2-2-2, rest 2mins
365, 385, 405, 415

Deadlift Video

B2. Weighted HSPU Negatives @30x0, 3-4 tough reps x 4 sets, rest 2mins

@30#'s     4 reps, 4 reps, 4 reps, 4 reps

C. Airdyne Sprints, 25sec Near All Out x 6 sets, rest 4mins

Completed

Notes:

- I believe this is the most I've done on a DL in a very long time (2 years)

- HSPU Negatives were easy

- The Airdyne Sprints were a Suck-fest, I'm still feeling the lactic and its been an hour already. My power dropped off significantly on the 5th and 6th set. 

Apr. 23rd

Week 27 / Day 1

A. Snatch, build to a max
Got up to 240#'s PR!!

Snatch Video

B. Clean and Split Jerk, build to a max
Got up to 265#'s, missed 295#'s twice on the Split Jerk
C. Power Clean and Push Jerk, 1 rep every 60sec for 15mins @225#'s
Completed

Notes:

- Got up to 240#'s with zero misses on the way up
- Went for a PR, the PC felt good, just missed the split jerk on the second attempt. On a positive I haven't done 295# on a Clean in along time
- All the PC and PJ were done TnG

Apr. 20th

Week 26 / Day 6

5mins @90%:
10 CTB Chin-ups
20 cals Airdyne      >23mph    Score: 4 Rds + 2 reps
- rest 5mins
5mins @90%:
10 Ring Dips
200m Row     sub 1m42s avg/500m     Score: 4 Rds + 10 reps + 30m
- rest 5mins
5mins @90%:
10 Box Jumps- 30"- step downs
10 KBS @40kgs     Score: 4 Rds + 7 reps
- rest 5mins
5mins @90%:
10 Wall Balls- 30#'s to 10'
50 Double Unders     Score: 3 Rds + 10 + 38 reps

Notes:

- Great workout overall, I'm pleased with the scores and I enjoyed the challenge.
- every exercise except for the DU's (which I broke up into 25's) were done Unbroken
- I was able to keep the breathing in check except for the 3rd scenario, that was a nasty combo for me. The 4th scenario was a shoulder blaster.

Apr. 19th

Week 26 / Day 5

3 sets @97%:
30sec Airdyne     avg mph >30.5mph
30sec Burpees to 6" OH
*rest 6mins
1. 11 reps
2. 11 reps
3. 11 reps
+
rest extra 5mins
+
30mins @75%:
1 TGU/arm @24kgs
250m Ski Erg    sub 2m02s avg/500m
10 Air Squats
10 Back Ext.
10 Unanchored Sit-ups
Score: 11 Rds + 2 reps

Apr. 18th

Week 26 / Day 4

Split Jerk, 3-2-1  3-2-1  3-2-1, rest 2mins, 3's @155#'s, 2's @185#'s, 1's @215#'s
Completed
+
TnG Squat Snatch, 3 reps @175#'s per min for 7mins
Completed
+
AMRAP in 20mins of:
1 Legless Rope Climb to 12-15' roof is only 10-11'- start from ass
10 Strict HSPU- Head to Floor
Score: 6 Rds

Notes:

- For the Split Jerk I focused on getting lower in the catch and stepping back with the front leg first
- The Squat Snatch was tough
- Overall I'm pleased with the 20min Couplet, Rope Climb were easy. The HSPU were the toughest, I had to break up the reps so I didn't burn out. 60 strict HSPU is good for me, I didn't fail any reps.

Apr. 17th

Week 26 / Day 3

10mins @75%:
200m Row     Sub 1m50s Avg/500m
10 Air Squats  
Score: 8 Rds + 20m
- rest 5mins
10mins @75%:
0.5 miles Airdyne     >22.5mph
15 Unanchored Sit-ups
Score: 5 Rds + 0.21 miles
- rest 5mins
10mins @75%:
150m Ski Erg     Sub 2m05s Avg/500m
35 Double Unders
Score: 7 Rds + 60m

Notes:

- Late night on the Medic last night
- First time using my Ski Erg in a workout
- 6 of the 7 DU sets were Unbroken, I think the 500 DU's last week helped out

Apr. 16th

Week 26 / Day 2

A. Back Squat w/ Chains @20x1, 3-3-3, rest 5mins
235, 245, 250
B1. DL Cluster, 1.1.1 x 4 sets, rest 2mins- all tough sets, no maxing
365, 385, 385, 405
B2. Wtd. HSPU Negatives @30x0, 4-6 tough reps x 4 sets, rest 2mins- wear 20# vest
w/21# Wtd. Vest   4 sets x 6 reps
C. Airdyne Sprints, 20sec near ALL OUT x 8 sets, rest 3mins
Completed

Notes:

- Everything was good and straight forward. I pushed it a little bit more on the DL, especially the last set.
- For the AD Sprints I just Gave'er, I was hurting by set 5. I was also cramping up bad in my cool down and the lactic is still lingering.

Apr. 15th

Week 26 / Day 1

A. Above Knee Hang Squat Snatch . Squat Snatch , 1.1, build to a tough set
Got up to 205#'s
B. Squat Clean and Split Jerk Cluster, 1.1, build to a tough set
Got up to 250#'s
C. Squat Snatch, 1 rep @185#'s per min for 20mins
Completed

Apr. 12th

Week 25 / Day 5

For time:
2k Row     Time: 7m09.4s     Avg/500m= 1m47.3
500 Double Unders    - Finished @17m04s
3 miles Airdyne
Time: 24m39s

Notes:

- I broke the Double Unders into 25 rep sets
- Airdyne pace was >22.5mph

Apr. 11th

Week 25 / Day 4

15, 12, 9 reps for time:
Power Clean @115#'s
CTD Burpees
Time: 2m30s * miscounted 1 rep on the 9 reps of PC
+
10min rest
+
15, 12, 9 reps for time:
Power Clean @115#'s
CTD Burpees
Time: 2m40s

Notes:

- I was able to recover fast after the 1st set
- Obliterated after the 2nd set, I had to lay down for 20mins
- I'm pleased with the times, pretty the same as last time

Apr. 10th

Week 25 / Day 3

A. Back Squat @20x1, 2 reps @60% RM (340) + Chains x 8 sets, rest 1min
@204# Completed
B. Deadlift Cluster, 1.1 @70% RM (455) x 8 sets, rest 1min
@318.5# Completed
C. 5 Unbroken CTB Chin-ups x 20 sets for time
Time: 6m47s     Goal is 7mins

Notes:

- Previous time on the CTB Chin-ups was 7m34s in Aug '12. The Goal then was suppose to be sub 7mins, so I kept the same Goal.

Apr. 9th- Double PR!!

Week 25 / Day 2

A. Snatch, build to a 1RM
Got up to 235# PR!!

Snatch Video

B. Clean and Jerk, build to a 1RM

Got up to 285# PR!!

Clean and Jerk Video

C. 30 Kipping HSPU to 10" Depth for time

Time: 12m55s

Notes:

- This was a good day

- I did about 6-7 attempts at 235# on the snatch, around the 225# range I need to be more consistent on every attempt. 

- I kept the pace steady and consistent for the HSPU, I was able to hit every rep

Apr. 6th- CFG Open 13.5

Week 25 / Day 1

4mins AMRAP of:
15 Thrusters- 100#'s
15 CTB Chin-ups
*4mins bonus for every 90 reps (3 Rds) Completed
Score: 129 reps

Open 13.5 Video

Notes:

- This was a hard workout, Fran isn't a good workout for me
- There are positives and negatives on this.
- A Positive, I'm really happy that I made it passed the 90 rep mark and I kept my hands in one piece too.
- A Negative, in the 2nd round of 4mins I stopped and starred for way to long, I should've kept moving.
- Looks like I'm moving on to Regionals as long as HQ approves the video submission. Three years in a row.

Apr. 4th

Week 24 / Day 8

Every Minute on the Minute for 10mins of:
Even- 12 CTB Chin-ups- All Unbroken
Odds- 12 Ring Dips- All Unbroken
+
Rest as needed
+
AMRAP in 10mins of:
10 KBS- 40kgs
15 Wall Balls- 30#'s, 10ft
Score: 6 Rds + 10 + 4 reps

Notes:

- The Chin-ups and Ring Dips were good
- The Aerobic Tester was tough, my breathing and shoulders were a factor on this. Too bad they didn't add KBS to the Open workouts this year.
- I think this whole workout was a good warm-up for 13.5 coincidently
- Good Luck to everyone on the last Open Workout

Apr. 3rd

Week 24 / Day 5

20mins @90%:
10 Thrusters @115#'s
15 Lateral Barbell Burpees
20 cals Airdyne
Score: 6Rds+10+5 reps

Notes:

- This was a hard workout, everything was getting the breathing out of control, Lateral Bbell Burpees suck big time.
- I was able to do all the Thrusters UB
- FireFit Season start today, I'm not doing any of the training because of my commitment to the CF Season but I'm at every practice to coach the fellas. I'm really stoked about our team this year, we had an unreal off-season. Our team hired Mike to put together a S+C Program for us, I think this will give us an edge this year and for the future as well.
- 13.5 is going to be an awesome workout, I'm looking forward to it.

Apr. 2nd

Week 24 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep per minute @70% RM (275) + Chains x 10mins
@192.5# Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C. CGBP @20x1, quicky build to a tough single
Got up to 275#'s
D. 3 Unbroken Muscle-ups x 10 sets for time
Time: 6m33s

Notes:

- The FS felt good
- Squat Cleans, felt better this week.
- Got 275#'s easily, went for 300#'s almost got it. Tried 285#'s after, I was too gased.
- For the Muscle-ups I was a minute slower but I was more aggressive than last time. I failed on 2 sets, last I failed on none of them.

Apr. 1st

Week 24 / Day 3

15 x 60sec Airdyne @75% / 20sec Airdyne @50%
Distance= 7.28 miles    Cals= 451     Avg mph > 24mph
+
15mins mobility work / stretching
+
15 x 60sec Row @75% / 20sec Row @50%
Working Distance= 4,322m     Avg/500m= 1m44.1
Resting Distance= 959m
Total Distance= 5,281m

Notes:

- The paces were good for both parts