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.