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.

May. 17th

Week 2 / Day 1 Regional Prep

A. OHS, build to a 1RM from the floor
Got up to 225#'s
B. Perform 1Rd per min for 10mins:
5 DL @315#'s
5 BJ- 30"
Completed
C. Kipping HSPU, 50 reps for time
Time: 6m21s
D. KB Front Squats @24kgs/arm, 12 Unbroken per min for up to 10mins
(reps) 12, 12, 11, 6, 6, 7, 6, 6, 6, 6 reps

Notes:

- My knee was bad today, once every year or so I have this bone chip from a previous injury that locks my knee up and irritates my knee for a day or two. I got through it today. This wasn't a good workout today.
- The OHS, I was Clean and Jerking the bar into position, I think this will be key for the heavy weights and its more of a guranteed lift for me. I failed on 250#'s and 240#'s. Need more practice with the heavier weights, I haven't done this in a long time. I need to get a 225# OHS.
- The couplet, everything was done in 27-29sec. I did the box jumps with a step-down. This wasn't the easiest.
- Did the HSPU wrong, I went with a big set at the start and that fried my shoulders.
- This exercise sucked the most, the KB Front Squat blow. It's my shoulders and upper thoracic and fails first.

May. 14th

Week 1 / Day 5 Regional Prep

10mins @90%:
10 Pistols (5/leg)
10 KBS @32kgs
Score: 9 Rds + 10 + 1 rep
- rest 10mins
10mins @90%:
10 Push-ups
10 Alt. DB Power Snatch @75#'s
Score: 7 Rds + 10 + 2 reps

Notes:

- 1st scenario overall felt great! KBS was done UB
- 2nd Scenario, the DB Snatch was really smashing my breathing. The weight wasn't that bad. All the Push-ups were UB.

May. 13th

Week 1 / Day 4 - Regional Prep

OHS Event- Start @155#'s, add 10#'s per min for 6mins
Completed got 205#'s for a triple
+
AMRAP in 15mins of:
15 Unbroken CTB Chin-ups
15 Kipping HSPU
Score: 5Rds + 15 + 7 reps
+
5 x 45sec Airdyne @97%, rest 6mins b/t sets
Completed     >28.8mph

Notes:

- Slight fatigue for the 205#'s set, everything started with a Squat Snatch. I wouldn't do that many sets in the true event. I want my starting weight to be at least 225#'s
- Tried to keep a 29mph pace throughout, I was slightly under for a bit on a few sets. This was a quad pump.

May. 12th

Week 1 Regional Prep

30mins @75%:
500m Ski Erg
15 GH Sit-ups
25 Back Ext.
45sec per side of Side Bridge
Score: 5Rds + 260m

Notes:

- Perfectly placed Low % MAP Session, I definitely needed to move.

May. 11th

Week 1 Regional Prep

A. Squat Clean, build to 265lbs for a single
Completed
B. Squat Clean @225#'s, 3 TnG per min for 7mins
Completed 5 sets straight, only 2 reps on the 6th, got 3 reps on the last set
C. 5 x 60sec Row @97%, rest 6mins
(distance (m) / avg / 500m)
1. 336m / 1m29.1
2. 334m / 1m29.7
3. 332m / 1m30.1
4. 340m / 1m28.0
5. 338m / 1m28.6

Notes:

- Absolutely got smashed on the night shifts, did at least 700km of driving in two night, that's including 3 separate trips to Janvier which is 220km round trip. I have some to catch up on some Zzzz.
- The SC at 265# felt alright
- On the 6th set I should've waited 10-15sec before starting, I just didn't want to push it with terrible form. The 7th set was alright, I started 30sec into the minute. This was pretty hard for me!
- The Row was alright I wanted to stay under the sub 1m30 mark.

May. 10th

Week 1 Regional Prep

A. 30 Burpee Muscle-ups for time- 88" Ring Height
Time: 6m48s
+
5 sets @ high effort:
12 CTB Chin-ups
15 CTD Burpees to 6" OH
*rest 90sec b/t sets
1. 1m07s
2. 1m10s
3. 1m11s
4. 1m13s
5. 1m10s
+
5 sets @ high effort:
12 T2B
12 Box Jumps- 30"- step downs
*rest 90sec b/t sets
1. 57sec
2. 54sec
3. 52sec
4. 51sec
5. 50sec

Notes:

- Barely any sleep last night at work, 3 hours
- I think I went out too fast on the burpee muscle-ups, I failed 3 reps on the dip portions. Need to pace it a bit better.
- CTB Chin-up and T2B were UB

May. 6th

Week 28 / Day 6

5mins @90%:
15 Thrusters @65#'s
10 Chin-ups  
Score: 4 Rds + 15 reps
- rest 10mins
10mins @90%
10 Power Cleans @135#'s
10 Box Jumps- 30"- step downs
10 Push-ups
Score: 5 rds + 10 reps
- rest 15mins
15mins @90%:
300 cals on Airdyne     > avg 22mph    (Time= 12m40s)
AMRAP Back Squat @135#'s in remaining time- cannot drop the bar
Score: 36 reps

Notes:

- Great week of workouts, this week my goal was to do the workout first thing in the morning on my days off. Mission accomplished!!
- 1st Scenario- everything was unbroken, focused on staying in that percentile.
- 2nd Scenario- PC were fast single, reason being I knew 10 TnG would get my breathing out of control. This was a tough scenario.
- 3rd Scenario- Never done 300 cals straight before, my quads were sore going into this from the other scenarios. I got 230 cals at 10mins. I had to keep in mind that my score will be the BS, so I needed to be consistent once I got the bar up. I was really steady on the BS a rep every 3-4sec.
- Looking forward to the Regional Workouts!!

May. 5th

Week 28 / Day 5

15 CTD Burpees to 6" OH All Out every min for 5mins
Completed
+
5mins extra rest (I took 10mins all together)
+
60mins @75%:
1K Row     sub 2m10s avg/500m
5 Wall Climbs
30 Russian KBS-24kgs
1 mile Airdyne     >20mph
5 Skin the Cat n Rings
15 OHS @45#'s
Score: 5 Rds + 400m

Notes:

- The Burpees were hard, I think the times started at 35sec sets to 48sec on the last set
- Between recovering and setting up for the 60min grinder I took 10mins
- I was pretty steady throughout the whole 60mins, this is work related for me, I took no drink breaks / breaks for the whole 60mins.

May. 4th

Week 28 / Day 4

Squat Clean. Split Jerk. BTH Split Jerk, 1.1.1 @185#'s x 6 sets, rest 1m30s
Completed
+
5 Unbroken TnG Squat Snatch @155#'s per min for 10mins
5 reps, 5 reps, 5 reps, 4 reps, 2 reps, 3 reps, 2 reps, 2 reps, 1 rep, 4 reps
33 reps / 50 reps
+
For time:
21 Strict HSPU
21 Strict Pronated Chin-ups
21 Strict Ring Dips
21 Strict Supinated Chin-ups
21 Push-ups
Time: 9m21s

Notes:

- My focus for the tech portion was the catch in the SJ
- The Snatch Battery sucked, I knew this was going to be hard. Every set was TnG on the minute. I finished the full 10mins of work because some reps are better than none. On the last set I started 30sec into the last minute, everything else was on top of the minute.
- The Upper CP was okay, my HSPU need work.

May. 3rd

Week 28 / Day 3

20mins @75%:
30 KBS- 16kgs
200m Run
30 Anchored Sit-ups
200m Run
Score: 5 Rds
- rest 5min
20mins @75%:
500m Ski Erg- sub 2m10s avg/500m
20 Back Ext.
20 Walking Lunges
Score: 5 Rds + 500m + 4 reps
- rest 5mins
20mins @75%:
750m Row- sub 1m57s avg/500m
15 Push-ups
25 Double Unders x 4 sets
Score: 3 Rds + 90m

Notes:

- 100m turnarounds for the Runs. First time running this year, nice to have the garage door popped open
- Missed a lot of sets on the DU's
- I'm really enjoying the low % MAP's, the variety is nice. Also this is the perfect workout to do after a double night shifts.

May. 2nd

Week 28 / Day 2

A. Back Squat w/ Chains @20x1, build to a tough single
Got up to 275#'s
B. DL, build to a tough single
Got up to 405#'s
+
15, 12, 9 reps for time of:
DL @315#'s
Kipping HSPU to 6" Depth- Hands on Plates
Time: 8m52s* miscounted to reps on the DL
+
Airdyne Sprints, 25sec near ALL OUT x 6 sets, rest 4mins
Completed, >32mph

Notes:

- The BS felt good
- I stuck with 405#'s, I don't feel comfortable doing this lift with bad technique, I tried 425#'s but the form felt bad so I bailed. 405#'s form felt really good
- For the couplet, the DL were done unbroken. HSPU were done broken (5,4,3,2,1's). Didn't like the hands on the plates, my plates slide too much on one another. Next time I prefer this done with paralletes
- The suck fest continued with the AD Sprints, this time I tried to stay above 32mph, my max speed is usually 35-36mph at the start but dies out quickly. Keeping it above 32mph still sucked.

May. 1st

Week 28 / Day 1

A. Snatch, build to 225#'s for a single
Got to up 225#'s
B. Clean and Split Jerk, build to a max
Got up to a 286#'s PR!!

C+J Video

C. Power Clean and Push Jerk, 1 rep every 30sec for 10mins @225#'s

Completed

Notes:

- Moved up to 225#'s with less sets and with no misses

- Missed 295# and 287.5#'s on the C+J, really need to focus on getting that bar in a better catch position

- All the PJ were done with TnG, the catches were getting better as the sets moved on