Dec. 30th

Week 8 / Day 1

A1. DB RDL @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8) x 3 sets
A2. DB Bench Press @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8), 70(8), 80(8)
B1. DB Bent Over Rows @3010, 6-8 reps x 4 sets, rest 15sec b/t arms, rest 30sec
60(8) x 4 sets
B2. Front Rack Forward Lunge, 12 reps x 4 sets, rest 60sec
95, 105 x 3 sets
C1. Side Bridge, 45sec L x 3 sets, rest 30sec
Completed
C2. Side Bridge, 45sec R x 3 sets, rest 30sec
Completed
C3. Sorenson Hold, 55sec x 3 sets, rest 90sec
Completed

Notes:

- first day back in the gym in 20 days. Feels good to be back but the rest felt great too.

Nov. 29th

Week 7 / Day 2

For time @80-90%:
10m Bear Crawl
25 Push-ups
10m Bear Crawl
80 Walking Lunges
10m Bear Crawl
25 Ring Rows
10m Bear Crawl
25 Box Jumps- 24", Step downs
10m Bear Crawl
Time: 6m37s

Nov. 20th

Week 7 / Day 1

A1. Front Squat @30x1, 3-2-2-2, rest 1min
185, 205, 205, 215
A2. Wtd. Supinated Chin-ups @21x0, 3-2-2-1, rest 90sec
55, 70, 85, 105
B. DB Bent Over Rows @20x0, 3-5 reps x 3 sets, rest 1min b/t arms
90(5) x 3 sets
C1. DB External Rotations @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
C2. DB Powell Raises @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
+
3 sets:
500m Row @90% aerobic
- rest 2m30s
1. 1m44.2
2. 1m42.3
3. 1m36.6

Nov. 17th

Week 6 / Day 5

4 sets:
40 Walking Lunges
10 Strict Chin-ups (alt. b/t Pro and Sup)
60sec FLR
15 Wall Balls- 20#'s @10'
15 Back Ext.
rest 5mins b/t sets

Score:
1. 1m43s
2. 1m38s
3. 1m39s
4. 1m36s

Nov. 16th

Week 6 / Day 4

A1. CG DL @21x0, 2-3 x 4 sets, rest 1min
315(3), 315(3), 335(3), 345(3)
A2. Wtd. Dips @20x1, 2-3 reps x 4 sets, rest 90sec
70(3), 80(3), 90(3), 105(2)
B1. DB Press @20x1, 4-6 reps x 4 sets, rest 30sec
45(6) x 4 sets
B2. DB Incline @20x1, 6-9 reps x 4 sets, rest 30sec
45(9) x 4 sets
B3. Push-ups @1010, amrap(-1) x 4 sets, rest 3mins
24 reps, 14 reps, 9 reps, 8 reps
C. Hollow Body Holds, 60sec x 3 sets, rest 2mins
Completed

Nov. 15th

Week 6 / Day 3

Row 30sec @90%
rest 30sec
x10
rest walk 4mins
x3

Scores:
1. 1501m (1m39.9 avg/500m)
2. 1524m (1m38.4 avg/500m)
3. 1529m (1m38.1 avg/500m)

Nov. 14th

Week 6 / Day 2

15mins @80%:
8 HR Push-ups
40m Farmer Carry- 80#'s/hand
12 Step-ups
Score: 8 Rds + 8 + 40m + 1 rep
+
5 sets:
40sec Airdyne very hard
*rest 2m30s-5mins
1. 30cals
2. 30cals
3. 28cals
4. 28cals
5. 31cals

Nov. 12th

Week 6 / Day 1

A1. Front Squat @41x1, 3-4 reps x 5 sets, rest 1min
185(4) x 5 sets
A2. Wtd. Pronated Chin-ups @21x0, 2-3 reps x 5 sets, rest 90sec
35(3), 45(3), 50(3), 55(3), 60(3)
B. DB Bent Over Row, @21x0, 3-5 reps x 3 sets, rest 1min
90(5) x 3 sets
+
4 sets:
10 Goblet Squats @70#'s
400m Row @90% aerobic
-rest 2mins
1. 1m52s (1m48.5)
2. 1m53s (1m48.3)
3. 1m49s (1m44.9)
4. 1m50s (1m44.9)

Notes:

- Dropped the FS weight this week, it was good intensity but most importantly my explosion and technique felt great
- Switch to Pronated this week for the WCU
- Messed up on the LEnd part, it was suppose to be 5 sets not 4 but I just realized that right now. Not a big deal. My recovery felt better b/t sets.

Nov. 9th

Week 5 / Day 5

3 sets:
50 Walking Lunges
20 Ring Rows
30sec Side Bridges
40 Box Step-up- 20"
5 DB Man Makers- moderate #35#'s
*rest 4mins
1. 6m07s
2. 5m51s
3. 5m37s

Nov. 8th

Week 5 / Day 4

A1. Clean Grip DL @21x0, 3-4 reps x 3 sets, rest 1min
315(4) x 3 sets
A2. Wtd. Dips @20x1, 3-4 reps x 3 sets, rest 90sec
44(4), 53(4), 70(4)
B1. DB Press @20x1, 5-7 reps x 4 sets, rest 30sec
40(7), 40(7), 45(5), 45(5)
B2. DB Incline Press @20x1, 8-10 reps x 4 sets, rest 30sec
50(10), 50(8), 45(9), 45(8)
B3. Push-ups @1010, AMRAP(-1) x 4 sets, rest 3mins
18 reps, 10 reps, 8 reps, 7 reps
C. Hollow Body Holds, 45sec x 4 sets, rest 90sec
Completed

Notes:

- B Complex was tough, I fatigue pretty quickly on the push-ups and DB Incline
- Hollow Holds were tough as well

Nov. 7th

Week 5 / Day 3

Ski Erg, 30sec @90%
rest 30sec
x24

Scores:
3139m
1m54.6 avg/500m

Nov. 6th

Week 5 / Day 2

12mins @80%:
3 Wall Walks
40m Farmer Carry Heavy @80#/hand
10 Slam Balls @50#'s
Scores: 5Rds + 3 reps
+
4 sets:
40sec Airdyne very hard
rest 2m30s-5mins
1. 29 cals
2. 28 cals
3. 27 cals
4. 27 cals
5. 31 cals

Nov. 4th

Week 5 / Day 1

A1. Front Squat @41x1, 4-5 reps x 4 sets, rest 1min
185(5), 195(5), 205(5), 225(4)
A2. Wtd. Supinated Chin-ups @21x0, 3-4 reps x 4 sets, rest 90sec
45(4), 55(4), 65(4), 70(4)
B. DB Bent Over Rows @21x0, 4-5 reps x 3 sets, rest 1min b/t arms
75(5), 90(5) x 2 
+
4 sets:
10 DB Thrusters @40#'s
300m Row @90% aerobic
*rest 90sec
1. 1m38s (1m47.5 avg/500m)
2. 1m35s (1m47.0 avg/500m)
3. 1m36s (1m46.8 avg/500m)
4. 1m35s (1m46.3 avg/500m)

Nov. 1st

Week 4 / Day 5

Aerobic Tester:

10 Rds for time of:
300m Row
9 CTD Burpees
Time: 17m09s

Oct. 31st

Week 4 / Day 4

A1. Wtd. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
10, 15, 20
A2. DB REFSS @3010, 8-12/leg x 3 sets, rest 45sec b/t legs
20(12), 30(12), 40(12)
B1. Pendlay Rows @21x2, 3-5 reps x 4 sets, rest 30sec
95(5), 100(5), 105(5), 105(5)
B2. Ring Rows- feet elevated @10x0, AMRAP(-1) x 4 sets, rest 30sec
10 reps, 6 reps, 6 reps, 5 reps
B3. DB Bicep Curls @20x0, 8-12 reps x 4 sets, rest 3mins
20(12), 25(12), 30(10), 30(9)
C. 100m Farmer Walk Heavy
100#'s Hand

Notes:

- Tweaked a few things around to make it more challenging
- My Ring Rows need work
- Lessened the weight on the Pendlay Rows to get a better hold on the top of the rep
- Farmer Carry was done in the Garage, 4m back and forth. Took me two sets.

Oct. 30th

Week 4 / Day 3

15mins @90%:
25 DU
3-6 Strict Chin-ups- Alt. b/t Pronated and Supinated Grip each Rd
10 DB Walking Lunges @30#'s
Score: 9Rds + 25 + 2 reps
- rest 6mins
15mins @90%:
45sec FLR on Rings
8 DB Thrusters
6 Renegade Rows
Score: 6Rds + 20sec

Notes:

- DU were UB
- every Chin-up set was 6 reps, not UB
- FLR was hard, need to work on this
- Rengade Rows were 12 reps in Total 6/arm

Oct. 29th

Week 4 / Day 2

Row 1600m @easy pace
Completed
+
60sec HR Push-ups- 35 reps and 25 reps
rest 60sec
60sec Jump Switch Lunges- 39 reps and 33 reps
rest 60sec
60sec Row Cals- 26 reps and 24 reps
rest 90sec
x2
+
35sec Airdyne very hard
*rest 2m30-4m30s
x5
28/29/28/28/30

Oct. 27th

Week 4 / Day 1

A1. CG DL @31x1, 3-4 reps x 4 sets, rest 1min
295(4) x 4 sets
A2. DB Standing Press @21x1, 3-5 reps x 4 sets, rest 1min
60(5), 60(5), 60(4), 60(4)
B1. DB SL RDL @20x0, 5-7 reps/leg x 3 sets, rest 30sec b/t legs
50(7), 60(7), 70(7)
B2. KB Russian Swings, tough 10 reps x 3 sets, rest 30sec
88 x 3 sets
B3. Back Ext. @10x0, 10-14 reps x 3 sets, rest 2m30s
10(14), 25(14), 35(14)
C. KB Windmill, 20 reps not for time
20#'s

Notes:

- I'll lower the Shoudler Press to be more explosive on the lift, instead of grinding it up
- 88#'s for KBS is the heaviest weight I have

Oct. 23rd

Week 3 / Day 4

A1. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
5 reps x 3 sets
A2. Unwtd. REFSS @30x1, 15 reps/leg x 3 sets, rest 90sec
15 reps x 3 sets
B1. Pendlay Row @21x2, 4-6 reps x 4 sets, rest 30sec
115(6), 3 x 120(6)
B2. Ring Row @1010, AMRAP(-1) x 4 sets, rest 30sec- feet on ground, shoulders just above ground
9 reps, 6 reps, 5 reps, 4 reps
B3. DB Bicep Curls @20x0, 10-15 reps x 4 sets, rest 3mins
20(12), 20(11), 20(10), 20(10)
C. DB Single Arm OH Walking Lunges, 40m
Done with 20#'s

Notes:

- Changed a few things to make it harder
- Pendlay Row, stuck with the weight work on holding the contraction for 2sec
- first time doing Bicep Curls in a workout in 5 years. Brings me back to doing Vanity Saturdays at SMU with Cwick and Firass.
- 20#'s for the Walking Lunges was just about right.

Oct. 22nd

Week 3 / Day 3

12mins @90%
30sec Hollow Body Holds
5 DB Man Makers- moderate @35#'s
200m Row
Score: 4Rds + HBH + 1 rep
- rest 6mins
12mins @90%
60sec FLR
12 Walking Lunges
5 Strict Chin-ups- Alt. b/t Pronated and Supinated
Score: 6Rds + 25sec

Oct. 20th

Week 3 / Day 2

AD 10mins @easy pace
Completed
+
60sec DU
rest 60sec
60sec CTD Burpees
rest 2mins
x3
Score:
(DU / Burpees)
1. 97 reps / 21 reps
2. 98 reps / 21 reps
3. 96 reps / 21 reps
+
35sec AD very hard
*rest 2m30s-4m30s
1. 32 cals
2. 24 cals
3. 28 cals
4. 29 cals
5. 29 cals

Oct. 19th

Week 3 / Day 1

A1. Clean Grip DL @31x1, 4-5 reps x 4 sets, rest 60sec
275(5) x 4 sets
A2. DB Standing Press @21x1, 4-6 reps x 4 sets, rest 60sec
60(6), 60(4), 55(6), 55(5)
B1. DB SL RDL @2010, 6-8/leg x 3 sets, rest 30sec
30(8), 40(8), 50(8)
B2. Russian KBS, 12 tough reps x 3 sets, rest 30sec
70, 88, 88
B3. Back Ext. @10x0, 12-16 reps x 3 sets, rest 2m30s
0(16), 10(16), 20(16)
C. TGU, 8/arm
53#'s

Oct. 16th

Week 2 / Day 5

A. Press, build to a max
Got up to 170#'s
B1. DB External Rotations @3010, build to a 8RM
Got up to 20#'s
B2. DB Powell Raises @3010, build to a 8RM
Got up to 20#'s
+
For time:
Row 2000m- avg/500m = 1m44.7
Time: 6m58.7

Oct. 15th

Week 2 / Day 4

A. Back Squat, build up to a 1RM
Got up to 320#'s
B. Back Squat 30x0, AMRAP 85% of part A
@272#'s 6 reps
+
For time:
50 DU
10 CTD Burpees
40 DU
10 CTD Burpees
30 DU
10 CTD Burpees
20 DU
10 CTD Burpees
10 DU
10 CTD Burpees
Time: 4m37s

Notes:

- Really happy with my BS, I've only done one session of BS a week ago in the last 6 months. The rep felt really clean and powerful too.
- DU weren't too bad, bumble on the first 50 but the rest were slick.

Oct. 14th

Week 2 / Day 3

5km Run
Completed, I was running for 30mins approx

Notes:

- I decided to turn this into a trail run instead of a specific timed run.
- I took Josie out for the Bi-annual jog, at the start she's giving it and by the end she's had enough.
- I'm guessing the distance we did was around 6K

Oct. 13th

Week 2 / Day 2

A. DB RFESS @3010, build to a 8RM
65#'s
B. Side Bridge- max hold each side
L Side- 2m15s
R Side- 2m15s
+
1min Airdyne- Max Cals- 54 cals
+
rest 3mins
+
1min Airdyne- Max Cals- 45 cals

Oct. 11th

Week 2 / Day 1

A1. Wtd. Dips, build up to a max
115#'s
A2. Wtd. Pronated Chin-up, build up to a max
90#'s
B. Sorenson Hold, max time
Time: 2m24s
+
21,18,15,12,9 reps for time of:
KBS- 1.5pd
Push-ups
Time: 7m30s

Oct. 8th

Week 1 / Day 5

3 sets of:
600m Row
20 Push-ups
1 Rope Climb
600m Row
20 Push-ups
1 Rope Climb
*rest 5mins b/t sets

Score:
6m09s
6m13s
6m30s

Notes:

- Rowing pace was around 1m55 avg/500m
- 5 of the 6 push-ups sets were UB
- my rope climbs consists of sitting on the floor, using all arms and touch the ring at 10.5'

Oct. 7th

Week 1 / Day 4

A1. Back Squat @30x1, 3-5 reps x 5 sets, rest 90sec
225(5) x 5 sets
A2. DB Torso Rows @31x0, 4-6 reps x 5 sets, rest 30sec b/t arms, rest 90sec
70(6), 80(6), 90(6), 100(6) x 2 sets
B1. DB RESS @3010, 5-7/leg x 4 sets, rest 30sec b/t legs, rest 90sec
35(7), 40(7), 45(7), 50(7)
B2. DB Upright Rows @3110, 6-10 reps x 4 sets, rest 90sec
20(10), 25(10), 30(8), 30(8)
+
20sec AD Max Effort
*rest 3m40s
x3
rest walk 6mins
x2
Completed

Oct. 6th

Week 1 / Day 3

6 sets: HARD
15sec KB Swings @70#'s
15sec CTD Burpees
15sec Rowing
*rest 2-4mins

Scores:
(KB/BUR/ROW)
1. 7, 6, 9
2. 7, 6, 8
3. 7, 6, 9
4. 7, 6, 9
5. 7, 6, 9
6. 7, 6, 9

Oct. 5th

Week 1 / Day 2

5 sets:
20 Walking Lunges
10 Chin-ups
10 T2B
20 BJ @24"- step downs
40 DU's
*rest 3mins
- Change the order for every set

1. 2m37s
2. 2m34s
3. 2m36s
4. 2m38s
5. 2m39s

Notes:

- This is the start of our FireFit Teams Strength and Conditioning Off-Season Program.
- We had a very successful year, winning 2 National Championships this year, Men's Relay and Mixed NXG2. Time to get ready for next year.

Oct. 3rd

Week 1 / Day 1

A1. DB RDL @2020, 8 reps x 4 sets, rest 30sec
40, 50, 60, 70
A2. DB Bench Press @21x1, 10-12 reps x 4 sets, rest 30sec
40(12), 50(12), 60(12), 70(12)
A3. DB Snatch, 16 Alt. reps x 4 sets, rest 30sec
40, 50, 60, 70
A4. 8 KB Windmills x 4 sets, rest 30sec
20 x 4 sets
+
10 sets of:
30sec AD @90%
rest 30sec
Completed, >400 watts

May. 15th

CF FBall- May. 15th WOD

Strength:

Bench Press @85% 1RM (295) @20x1, 5 reps x 3 sets, rest 4min
@250# Completed

Conditioning:

Complete 4 Sets of:
3 Rds for time of:
Front Squat @80% of 1RM (295)- 2 reps- @235#'s
40#'s Ball Slams- 10 reps
10' Legless Rope Climbs- 1 rep- started in seated position
*rest 2mins b/t sets
1. 3m05s
2. 3m08s
3. 3m04s
4. 3m04s

May. 1st

Week 3 / Day 3

A. OHS @22x1, 1 tough rep per min x 10mins- start @135#'s add 5#'s per min
Got up to 180#'s
B1. Alt. DB Power Snatch, 10 fast 10 reps @75#'s x 4 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 tough reps x 4 sets, rest 2min
10 reps x 4 sets

Apr. 29th

Week 3 / Day 2

A. Front Squat w/ Chains @41x1, 4-5 reps x 4 sets, rest 3mins
135 x 4 sets
B. Close Grip Bench Press @41x1, 4-5 reps x 4 sets, rest 3mins
185 x 4 sets
C1. Single Leg Straight Legged DL @41x1, 8-10 reps x 3 sets, rest 30sec b/t legs
20(10) x 3 sets
C2. One Arm DB Rows @41x1, 8-10 reps x 3 sets, rest 30sec b/t arms
30(10) x 3 sets

Apr. 27th

Week 3 / Day 1

A. Snatch Balance. OHS, 1.1- work to a challenging set
Got up to 185#'s
B1. Russian KBS- 40kgs, 10 reps x 3 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 reps x 3 sets, rest 10sec
All 10 reps
B3. Russian KBS- 40kgs, 10 reps x 3 sets, rest 2mins
Completed

Notes:

- This was a workout I missed in last weeks cycle. I strained my neck (a bad case of whip lash doing Hang Snatches). With all these niggles I've been getting lately, I've decided to focus more on the mechanics of the lift, then maximal effort every time
- Part C of this workout was an Aerobic Session, I cut it out for the reason that I'm doing tons of Aerobic and Lactic work on the FireFit Course 3-4 times a week.
- Snatch Balances were my limiter.
- KBS were straight forward, as well as the GH Raises.

Apr. 23rd

Week 2 / Day 2

A. Fat Bar Thrusters, work to a tough triple
Got up to 185#'s
B1. Back Squat w/ Chains @33x1, 3-4 reps x 5 sets, rest 2mins
185(4) x 5 sets
B2. Wtd. Wide Pronated Chin-ups @40x0, 3-4 reps x 5 sets, rest 2min
15(4), 20(4), 25(4), 30(4), 35(4)
C. Single Leg Vertical Jump, 5/leg, rest 1min, Alt. legs between reps
Completed
D. L-Sit Pull-up Bar, 10sec hold x 5 sets, rest as needed b/t sets
Completed

Notes:

- I've decided to be smarter with my weight selection. Tough sets but I'm not going maximal.
- Chin-ups were better today
- Loved the single leg jumps, my left leg wasn't definitely not as explosive and coordinated.
- L-Sit, this version was way easier, I was able to 10sec On, 20sec rest

Apr. 19th

Week 2 / Day 1

A. Above Knee Hang Power Snatch. Below Knee Hang Power Snatch, 1.1- work up to a tough set- don't drop bar b/t reps
Got up to 185#s
B1. Deadlift @11x1, 3-2-1-3-2-1, rest 1min- moderate, higher on 2nd wave
315, 325, 335, 335, 345, 355
B2. Strict HSPU to Deficit Cluster, 1.1 x 6 sets, rest 1min
2.5",  4", 3.5" x 4 sets
C. Seated Box Jumps, 1 tough rep every 20sec x 20 reps- start seated on 14" box, explode up onto high box
42" x 20 sets
D. Wtd. Side Bridge, 20sec per side x 5 sets, rest as needed b/t sets
10, 15, 20, 25, 30

Apr. 15th

Week 1 / Day 3

A. OHS @22x1, 3-2-1-3-2-1, rest 1m30s- only the 2nd wave tough
155, 165, 175, 175, 185, 195
B. Romanian DL @20x0, 8-10 reps x 3 sets, rest 3mins- tough sets
135(10), 155(10), 175(10)
C. GH Raises @20x0, 8-10 reps x 3 sets, 2mins
BW(10), 10(10), 15(9)
D. Airdyne, 8sec ALL OUT x 10 sets, rest 2min b/t sets
Completed

Apr. 13th

Week 1 / Day 2

A. Power Clean and Push Jerk, work to a challenging single
Got up to 275#'s PR!!
B1. Back Squat w/ Chains @50x0, 4-5 reps x 5 sets, rest 2mins
185(5), 195(5), 205(5), 215(5), 225(5)
B2. Wtd. Pronated CTB Chin-ups @20x0, 3-5 reps x 5 sets, rest 2mins
10(5), 15(5), 20(4), 20(3), 20(3)
C. Single Leg Box Jumps (step down), 5/leg x 5 sets, rest 1min- Alt. legs each rep
(24") 3 sets, (26") 1 set (30") 1 set
D. L-Sit on Rings, 10sec hold x 5 sets, rest as needed b/t sets
Completed

Apr. 11th- FireFit has begun

Week 1 / Day 1

A. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 185#'s
B1. Deadlift @30x0, 6-5-4-3, rest 10sec- not too taxing
315, 325, 335, 345
B2. Strict HSPU to Deficit Cluster, 1.1.1 x 4 sets, rest 3min
1.5" x 2 sets, 2.5", 4"
C. Seated Box Jumps, 1 rep every 30sec x 20 reps
- start seated on a 14" Box, explode onto high box
5 sets @ 36", 15 sets @ 42"
D. Side Bridge, 20sec per side x 5 sets, rest as needed
Completed

Notes:

- Already 4 practices into the FireFit Season, we have 15 competitors this season. Pretty exciting.
- PS felt good, its been a while
- DL felt good, still a little nervous because of my SI
- 42" is close to max for me seated on a box. Definitely limits my explosion
- Side Bridge was pretty easy, zero rest b/t sets

Mar. 28th

Week 5 / Day 4

Front Squat @20x1, 3 reps @82% RM (295) x 5 sets, rest 3mins
@242#'s Completed
+
Power Clean and Overhead, build to a moderate effort single
Got up to 225#'s
+
3 sets ALL OUT:
15 Thrusters
15 Lateral Burpees Bar Facing Burpees
- rest 3mins b/t sets
-1st set @95#'s     2nd set @105#'s     3rd set @115#'s
1. 1m30s
2. 1m37s
3. 1m29s
+
10 x 30sec Airdyne @90% / 30sec Airdyne @50%
178 cals     >25mph avg

Notes:

- My SI Joint needed an adjustment, went to the Chiropractor after this workout. Big difference in comfort level
- FS felt better as the sets went on.
- Kept the PC / OH easy
- Changed the Lateral to Bar Facing to prep for the Open. I need to be smooth and steady on this workout.

Mar. 27th

Week 5 / Day 3

30mins @moderate effort:
(2k Row buy in) Sub 8min
30 cals Airdyne
20 KBS @24kgs
10 Box Jumps- 30"- step downs
Score: 6 Rds

Notes:

- Took it pretty easy on this

Mar. 26th

Week 5 / Day 2

Deadlift @11x1, 1 rep @75% RM (455) per min x 6mins
@342#'s Completed
+
EMOM x 20mins:
1st- 2-3 UB Ring Muscle-ups
Completed All 3's
2nd- 2-3 Tough Kipping HSPU to Deficit
@1" 5 sets     @2" 5 sets
+
AMRAP Double Unders in 10mins:
Even (start at 0)- 5 Strict Ring Dips
Odds- 5 Strict Pronated Chin-ups
Score: 389 reps

Notes:

- DL felt alright, I need to get an adjustment soon
- MU's felt good
- Kept the HSPU simple
- Wish my DU's were this good Open week 1

Mar. 25th

Week 5 / Day 1

Back Squat @20x1, 3 reps @82% RM (345) x 5 sets, rest 3mins
@283#'s Completed
+
AMRAP in 5mins:
50 CTD Burpees to 6" OH
AMRAP Thrusters @95#'s in remaining time
Score: 28 reps
-rest 10mins
AMRAP in 5mins:
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 10 reps

Notes:

- I'm glad the BS went well, my SI Joint hasn't been feeling the greatest in the last week.
- I thought the first batch of thrusters were good. Got to the thrusters with 1m58s left
- the second batch of burpees sucked ass, it really rocked me. I didn't have much juice left by the time I got to the burpees. I got to the thrusters with 1m05s left.

Mar. 22nd- Open 14.4

Week 4 / Day 5

"Open 14.4"

AMRAP in 14mins of:
60 cals Rowing
50 T2B
40 Wall Balls, 20#'s to 10'
30 Cleans @135#'s
20 Ring Muscle-ups
Score: 197 reps

Notes:

- Funny thing happened my old iPhone was recording and ran out of memory halfway through the T2B. So I took a 5-8mins break and restarted. It's a junky phone, I thought I had enough space but I guess not, thank god it didn't do that during the MU's
- So my plan was working to the "T" more than enough time on the MU's (3m58s). Went to hot on the MU's and burned out.
- Overall I feel pretty good about this score, really wish I got 20.
- Video is uploading.

Mar. 20th

Week 4 / Day 4

3 sets @high effort:
1000m Row
100 DU's
5/arm TGU's @24kgs
- rest 5mins b/t sets
1. 6m47s (3m37.4 Row)
2. 6m28s (3m40.5 Row)
3. 6m43s (3m43.3 Row)

Notes:

- DU were tiring after the Row

Mar. 19th

Week 4 / Day 3

Deadlift @11x1, 2 reps @70% RM (455) per min x 5 mins
@318.5#'s Completed
+
EMOM x 10mins:
1st- 5 Power Clean + 2 Shoulder to Overhead @155#'s- TnG PC's
2nd- 2 Power Clean + 5 Shoulder to Overhead @155#'s- TnG PC's
Completed
+
AMRAP in 10mins:
15 Wall Balls @20#'s
10 Shoulder to Overhead @115#'s
5 CTD Burpees onto 24" Box
Score: 5Rds + 15 + 6 reps

Notes:

- DL felt good, no issues
- EMOM smooth and felt good
- the triplet sucked, this was a rough one, I don't know what a good score would be.

Mar. 18th

Week 4 / Day 2

Back Squat @20x1, 4 reps @77% RM (345) x 4 sets, rest 2mins
@265.5#'s Completed
+
AMRAP in 5mins:
3 Ring Muscle-ups
3 Thrusters @155#'s
Score: 6 Rds + 3 reps
- rest 10mins
AMRAP in 10mins:
9 T2B
9 Thrusters @95#'s
Score: 8 Rds + 4 reps

Notes:

- Back Squat felt good, still not comfortable to go real aggressive on these
- these couplets were killer on my breathing but I feel good about the scores for myself
- MU's were UB except for the last three
- thrusters on both parts were all UB
- T2B were done in 3's except for the last 4 reps

Mar. 17th

Week 3 / Day 1

30mins @moderate effort:
50 DU's
20 cals Airdyne
10 CTD Burpees- no jump @ top
20 cals Airdyne
Score: 8 Rds + 11 reps

Notes:

- My DU's are getting much better
- AD pace was above 21mph

Mar. 14th Open 14.3

Week 2 / Day 6

"Open 14.3"

8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24" 
20 deadlifts, 225# 
15 box jumps, 24" 
25 deadlifts, 275#
15 box jumps, 24"
30 deadlifts, 315# (Up to 6 reps here)
15 box jumps, 24"
35 deadlifts, 365#
15 box jumps, 24"
Score: 136 reps

Notes:

- I'm disappointed with my score because I know I'm better then this but my body isn't in it's usual form for this time of the year. I should have been slick through 275#'s and moved 315#'s better. But I have to be realistic with myself what conspired this off-season wasn't the usual for me. I took 1.5 months off of training after FireFit, started training for CF end of October, had a another child in December, H1N1 struck me down in January and pulled my SI Joint a week later and I couldn't train hard till a week before the Open. I hate saying excuses but I have to keep reminding myself this to keep my mind at peace. 
- "Onward and Upward"

Mar. 13th

Week 2 / Day 5

20mins @moderate effort:
500m Row
50 DU
Left Side Bridge 30sec
Right Side Bridge 30sec
Score: 5 Rds + 20m

Notes:

- This was a good mover
- I like working on DU 50+, this is what I need some work on.

Mar. 12th

Week 2 / Day 4

Deadlift @11x1, 3 reps @65% RM (345) per min x 7mins
@296#'s Completed
+
1 Tough Power Clean and Overhead every 30sec x 20 Total Reps
@225#'s Completed
+
AMRAP in 10mins:
70 Wall Balls- 20#'s
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 25 reps

Notes:

- DL felt good
- PC to OH was tough for me. I'm pretty sure that has been slicker.
- As for the tester, WB's UB (2m15s). Burpees done with 4m20s left. Thursters were done in 3's, my shoulders were shot by this point. I'm pretty pleased with my score.

Mar. 11th

Week 2 / Day 3

Back Squat @20x1, 5 reps @72% RM (345) x 4 sets, rest 2mins
@248#'s Completed
+
AMRAP in 7mins:
10 Box Jumps- 24"- stepdowns
3 Ring Muscle-ups
Score: 8 Rds + 10 + 1 rep
- rest 7mins
AMRAP in 7mins:
10 CTD Burpees 6" OH
10 T2B
Score: 5 Rds + 2 reps

Notes:

- BS felt good
- BJ / MU couplet I did pretty good on for myself
- Bur / T2B couplet was hard, my T2B were shot by Rd 3

Mar. 10th

Week 2 / Day 2

30mins @moderate effort
30 cals Airdyne
20 KBS- 16kgs
10 Step Down Box Jumps- 24"
Score: 9 Rds + 30 + 20 + 8 reps

Notes:

- Kept the AD above 20mph

Mar. 9th- Open 14.2

Week 2 / Day 1

Mobility Work
Completed
+
Build to a moderately tough OHS for a single- work on a narrower grip
Got up to 185#
+
Couple of reps at:
OHS- 95#'s
CTB Chin-ups
Completed
+
"Open 14.2"
OHS @95#'s
CTB Chin-ups
Score: 182 reps

Open 14.2 Video

Notes:

- I'm just not in optimal form
- So far I've accumulated more points in the ranking in 2 workouts then all of last year.

Mar. 6th

Week 1 / Day 6

Power Snatch, 1 Moderate effort rep per min x 10mins
@185#'s Completed
+
Power Clean, 1 Moderate effort rep per min x 10mins
235#'s Completed
+
10mins @high effort:
10 Power Clean @135#'s
10 CTD Burpee Box Jumps- 24"
Score: 5 Rds + 10 + 3 reps

Power Clean / Burpee Box Jump Video

Notes:

- The Power Snatch felt good

- Power Clean felt good as well, no issues for either of them

- The Couplet was tough on the breathing, especially during the burpees

Mar. 5th

Week 1 / Day 5

Front Squat @20x1, 5 reps @70% RM (295) x 3 sets, rest 2mins
@206.5#'s Completed
+
EMOM x 10mins
1st- 10 T2B
2nd- Shoulder to Overhead @135#'s
Completed
+
2K Row @75% (1m55 / 500m)
Time: 7m35.1     Avg/500m = 1m53.8

Notes:

- FS felt good, strength is coming back
- T2B felt easy and smooth
- STO was smooth but I can see this exercise getting my breathing/HR up over a period of time and lactic in the quads.
- Rowing was good, kept to the pace Mike wanted

Mar. 4th

Week 1 / Day 4

30mins Moderate Effort:
500m Row- sub 2m10s
50 DU
1min Front Bridge
15 KBS- 24kgs
Score: 6 Rds + 110m

Mar. 3rd

Week 1 / Day 3

Deadlift @11x1, 3 reps @60% RM (455) per min x 10mins
@275#'s Completed
+
5 Tough TnG Shoulder to Overhead per min x 5mins- bar taken from floor
@205#'s Completed
+
15mins @high effort:
15 Wall Balls- 20#'s
12 CTD Burpees to 6" OH
9 CTB Chin-ups
Score: 6 Rds + 15 + 7 reps

Notes:

- DL felt good
- STO were really good, pleased with the 205
- The Aerobic piece was really tough, my breathing was terrible especially on the burpees.

Mar. 2nd

Week 1 / Day 2

Back Squat @20x1, 6 reps @67% RM (345) x 3 sets, rest 2min
@231#'s Completed
+
15 Ring Muscle-ups
Time: 1m27s

Ring Muscle-ups Video

+
15mins @high effort:
15 cals Airdyne
15 Box Jump- 24"- step downs
Score: 10 Rds

Notes:

- First time doing Back Squats, this was the exercise that tweaked my SI Joint a month ago. I wasn't being too aggressive on the lifts but it started feeling better by set 3.
- For the MU's this wasn't my best time. Previous best was 1m10s
- The couplet really rocked my quads. Still not recovered from yesterdays Tester.
- Coming off of a night shift and I got a 3.5 OT Call-in this morning, so I didn't get a nap today. Its tough to turn down Double Bubble.

Mar. 1st Open 14.1

Open 14.1

Not for time:
2000m Row- 75-80%
10 Power Snatches @75#'s (game speed)
30 DU's
rest as needed
5 Power Snatches @75#'s
15 DU's
+
Open 14.1
AMRAP in 10mins
30 DU's
15 Power Snatches @75#'s
Score: 323 reps (7rds + 8 reps)

Open 14.1 Video

Here's my video for 2011 Open 11.1 for Shit and Giggles

Open 11.1 Video

Notes:

- I'm pleased with the improvement, score should've been better if my plates didn't break.

- Aerobically I'm not there yet, that SI Joint injury set me back on that progression but its coming. 

- Strategically I did handled the Test good

- DU's were the biggest let down, inconsistent 

- Thanks CJ Martin CF Invictus for posting a good Competition Warm-up

Feb. 26th

Phase 2 / Cycle 6 / Day 6

5 Rounds for time of:
500m Row
21 Box Jumps- 24"
12 Shoulder to Overhead @135#'s
Time: 18m01s

Row / BJ / STO Tester Video

Notes:

- Rows were sub 2mins
- Box Jumps were done with Stepdowns
- Shoulder to Overheads were Unbroken

Feb. 25th

Phase 2 / Cycle 6 / Day 5

A. 5 Moderate Effort TnG Power Snatch x 5 sets, rest 1min

@135#'s Completed

B. 5 Moderate Effort TnG Power Clean and Overhead x 5 sets, rest 1min

@165#'s Completed

+

5 sets @high effort:

15 Wall Balls- 20#'s

10 CTB Chin-ups

*rest 1min b/t sets

1. 46s

2. 46s

3. 46s

4. 48s

5. 45s

Notes:

- Nice day to just move, nothing to strenuous. 

Feb. 24th

Phase 2 / Cycle 6 / Day 4

AMRAP in 10mins of:
15 Lateral BB Burpees
15 OHS @95#'s
15 Lateral BB Burpees
15 OHS @115#'s
15 Lateral BB Burpees
15 OHS @135#'s
15 Lateral BB Burpees
15 OHS @155#'s
AMRAP of Lateral BB Burpees in remaining time
Score: 8 reps at 155# OHS

Lateral Burpees / OHS Tester Video

+
rest as needed
+
1min Box Jumps- 24"- Step Downs / 1min rest x 5 sets
29 reps, 29 reps, 27 reps, 27 reps, 29 reps

Notes:

- My OHS Endurance was the disappointing part on this Tester. The OHS needs to be done Unbroken. I'm not their yet.
- Box Jumps were good

Feb. 23rd

Phase 2 / Cycle 6 / Day 3

Push Jerk, build to a moderate TnG Triple
Got up to 210#'s
+
AMRAP in 10mins:
30 Burpee Bar Muscle-ups- Time: 5m45s
AMRAP HSPU in remaining
Score: 24 reps

Burpee Bar MU / HSPU Tester Video

+
AMRAP in 5mins of Double Unders
Score: 251 reps

Notes:

- 210#'s on the PJ felt good
- Moved decently on the Bar MU's, Kipping HSPU were brutal. My shoulders were smoked.
- My DU's sucked, my shoulders were smoked from the tester before.

Feb. 22nd

Phase 2 / Cycle 6 / Day 2

AMRAP in 15mins:
150 Wall Ball @20#'s
75 CTD Burpees to 6" OH
AMRAP of Ground to Overhead @95#'s in remaining time
Score: 21 reps

WB / Burpee / GTO Tester

Notes:

- this was a tough workout. Breathing was my issue
- WB wasn't as easy as usual
- Burpees sucked, stepped back on every rep. This took way too long.
- 1m30s left of GTO, felt good about the score for that.

Feb. 21st

Phase 2 / Cycle 6 / Day 1

A. OHS, build to a tough single
Got up to 205#'s
+
12, 9, 6 reps for time of:
OHS @175#'s
Ring MU's
Time: 10m45s

OHS / MU Tester Video

+
Airdyne
3 sets:
20sec @97%
20sec rest
20sec @97%
*rest 4-5min b/t sets
Completed     >30mph

Notes:

- First time really doing OHS heavy this year, took it easy because of the SI Joint injury. The movement felt foreign needs to be practiced a few more times.
- After Part A I thought the couplet was going to be a struggle at 175#. It actually felt pretty good. My shoulders were pretty rocked on this. I think I have to to work on my ROM for the OHS, not too sure if  some of the reps were good.
- kept the AD pace above 30mph, 3rd set was really tough

Feb. 18th

Phase 2 / Cycle 5 / Day 6- Modified

AMRAP in 20mins:
Buy in 2k Row- 7m16.6 / 1m49.1/500m
10 DL @135#'s
10 Box Jumps- 24"- step downs
10 Wall Balls- 20#'s to 10ft
Score: 7rds+10+10+8 reps

Notes:

- All the lifts were done Unbroken, Box Jumps were the slowest portion
- My lower back was fried on the DL
- Box Jumps were the hardest part, WB's were the easiest, this gave me some recovery

Feb. 17th

Phase 2 / Cycle 5 / Day 5- Modified

A. Power Clean, 1 moderate effort rep per 30sec x 20 reps
@225#'s Completed
B. Press, 2 reps @80% RM (175) per min for 10mins
@140#'s Completed
C1. Pendlay Rows @22x0, 4-6 moderate effort x 5 sets, rest 10sec
135(6), 145(6), 3 x 155(6)
C2. Push-ups, 20 reps x 5 sets, rest 2mins
All UB

Notes:

- PC felt good, pleased that I'm back to doing 225#'s after the SI Joint Issues, the power isn't back yet though
- Push-ups were fatiguing at the end

Feb. 16th

Phase 2 / Cycle 5 / Day 4

AMRAP in 10mins of:
15 CTB Chin-ups
10 Thrusters @95#'s
15 CTB Chin-ups (only 14 reps miscounted)
10 Thrusters @115#'s
15 CTB Chin-ups
10 Thrusters @135#'s
15 CTB Chin-ups
10 Thrusters @155#'s
15 CTB Chin-ups
AMRAP Thrusters @175#'s with remaining time
*Only use one bar
Score: 2 reps (-1 rep)

Tester Video

+
rest as needed
+
2min Airdyne @75% / 2min Airdyne @50%
Avg MPH= 20mph

Notes:

- Video for Tester is above
- Had a game plan for this tester, collapsed around the 5min mark
- the tester felt like a Open WOD, not too sure if this is a good score or not

Feb. 15th

Phase 2 / Cycle 5 / Day 3- Modified

A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6

Notes:

- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s

Feb. 14th

Phase 2 / Cycle 5 / Day 2- Modified

20mins @moderate effort:
250m Row
5 T2B
5 CTD Burpees
5 T2B
30sec Front Bridge
Score: 8 Rds + 180m
+
rest as needed
+
5 Rds for time of:
10 Power Cleans @115#'s
15 Wall Balls- 20#'s
Score: 5m11s
*Goal sub 6mins

Tester Video

Notes:

- Enjoyed the 20min workout, the 2nd set of T2B were the hardest to maintain.
- Pleased with the testers time, I'm glad I was able to hold on and go Unbroken through both movements. Very Encouraging.

Feb. 13th

Phase 2 / Cycle 5 / Day 1- Modified

A. Push Press, 2 Moderate Effort rep per min x 10mins
@175#'s Completed
B. Ring Muscle-ups, 3 Unbroken per min x 10mins
Completed (No False-Grip)
C. 4 Tough Kipping HSPU to Deficit per min x 10 mins
@2.5" 3 sets     @3.5" 3 sets     @5" 4 sets
D. Airdyne, 30sec @97% x 6 sets, rest 3mins
Completed, 5 sets @99 RPM avg, 6th set 102 RPM avg

Notes:

- Felt good today.

Feb. 10th

Phase 2 / Cycle 4 / Day 6- Modified

Ring Muscle-ups, 2 Unbroken per min x 20mins
Completed
+
50 Unbroken Wall Balls- 20#'s to 10' x 3 sets, rest as needed
Completed
+
AMRAP DU's in 1min x 5 sets, rest 1min
85 reps, 69 reps, 61 reps, 64 reps, 63 reps

Notes:

- MU's were straight forward and easy
- WB's were good
- DU's were tough, my left arm was tightening up on me. Might've gone too fast on the 1st set.

Feb. 9th

Phase 2 / Cycle 4 / Day 5- Modified

EMOM x 20mins:
1st- 15 Tough Ring Rows
2nd- 15 BJ- 24"- step downs, fast reps
3rd- 15 Shoulder to Overheads @115#'s
4th- 15 BJ- 24"- step downs, fast reps

Notes:

- All UB, all under 30sec
- This was tough right off the bat.

Feb. 8th

Phase 2 / Cycle 4 / Day 4- Modified

AMRAP in 20mins of:
30 cals Airdyne
15 Chin-ups
Score: 8Rds + 6 cals

Notes:

- This was a tough workout, both are fast movements. I was breathing hard throughout this workout.
- Airdyne started at 23mph, last set was above 21mph
- Chin-ups were UB from set 1-5, set 6 & 7 were 2 sets and 8 was a set of 3

Feb. 7th

Phase 2 / Cycle 4 / Day 3- Modified

EMOM for 10mins of:
1st- 7-10 CGBP @moderate load
@175#'s All 10's
2nd- 7-10 Tough Ring Rows
All 10's
+
rest as needed
+
7 sets @high effort:
30sec Wall Balls- 20#'s
30sec rest
30sec Box Jumps- 24"- stepdowns
30sec rest
Score:
WB's- 16, 16, 15, 16, 16, 16, 16
BJ's- 15, 15, 15, 16, 16, 15, 16

Notes:

- For the last 2 sets on the CGBP were tough
- should've elevated feet to make the Ring Rows tougher
- It was positive that I was able to do the Wall Balls and BJ with no issues, and with decent score too.

Feb. 6th

Phase 2 / Cycle 4 / Day 2- MODIFIED

AMRAP in 20mins:
500m Row     sub 2min
21 Unbroken DU x 3 sets
15 DB Thrusters @20#'s/hand
Score: 5 Rds

Notes:

- Rowing was sub 2min avg
- Had a rough set on the DU's on the 1st set and 5 set. Their getting better.

Feb. 5th

Phase 2 / Cycle 3 / Day 1- Modified

EMOM for 10mins:
1st- 7-10 reps Shoulder to Overhead @moderate effort
@115#'s All 10's
2nd- 7-10 reps CTB Chin-ups
All 10's
+
rest as needed
+
AMRAP in 10mins of:
Alt. Step-up- 24"
Score: 243 reps

Notes:

- My SI Joint is getting better, just making sure I'm fully healed. It's not worth any setbacks
- STO were all Jerks, stuck with 115#'s because it's a weight the Open usually uses. Focused on keeping my core tight.
- first time doing butterfly since tweaking my SI, felt good no issues
- I wasn't able to get past the redline for the Step-ups, even going full speed the movement is too long. I was breathing faster but no lactic.

Feb. 2nd

Phase 2 / Cycle 3 / Day 8- Modified

AMRAP in 30mins of:
500m Row
21 Ring Rows
21 OHS @45#'s
21 Shoulder Press @45#'s
21 Push-ups
21 Ring Rows
Score: 3Rds + 500m + 21 + 21 + 21 + 21 + 14 reps

Notes:

- My Avg Row was sub 2m00/500m
- Ring Rows were the toughest. I had to break these up a lot!
- OHS UB
- Shoulder Press, did these as Push Jerks, all UB. Not to sure if this was suppose to be a Strict Press.
- Not to sure about this score, Ring Rows really brought down my score.

Feb. 1st

Phase 2 / Cycle 3 / Day 7- Modified

A. CGBP @20x1, 3-2-1  3-2-1   3-2-1, rest 1m30s- increase effort per wave
225, 235, 245   235, 245, 255   245, 255, 265
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Strict HSPU
Wide Grip Strict Chin-ups
Time: 29m20s
+
30sec Airdyne near ALL OUT x 5 sets, rest 4-5mins b/t sets- avg >31mph
1. 29cals
2. 28cals
3. 25cals
4. 28cals
5. 26cals

Notes:

- Bench Press felt good
- HSPU / Chin-up Combo, HSPU's took forever, Chin-ups were easy. Really need to work on high reps of HSPU, all my reps were 2's and 1's. Their was a little strategy but this is a huge weakness of mine.
- Airdyne I kept the pace above 31mph

Jan. 31st

Phase 2 / Cycle 3 / Day 6- Modified

AMRAP in 30mins:
500m Row
30 Alt. Step-ups- 24"
60 DU's
Score: 6Rds + 500m + 25 reps

Jan. 30th

Phase 2 / Cycle 3 / Day 5- Modified

A. Press @11x1, 3-2-1-3-2-1-3-2-1, 1m30s- Increase weight each wave
135, 145, 155     140, 150, 160     145, 155, 165
B. EMOM x 30mins:
1st- 3 Tough Wtd. False Grip Chin-ups on Rings
@BWT 15 sets
2nd- 2-3 Tough Strict HSPU on Paralettes- adjust depth as needed
@0" 15 sets x 3 reps
C. 15sec Airdyne ALL OUT x 8 sets, rest 3-4mins b/t sets
Completed

Notes:

- first time doing a Press in a very long time. The lifts just felt alright
- Stuck with BWT on the Chin-ups, chest touched the rings every rep. Wanted to get 3 reps on HSPU every set, this was getting tough on the 3rd rep last 5 sets.

Jan. 29th

Phase 2 / Cycle 2 / Day 6- Modified

Wtd. Pronated Chin-ups, 1 rep per min for 20mins
@90#'s 15 sets     @100#'s 5 sets
+
3 Rds for time of:
1 mile Airdyne
25 Push-ups
50 Air Squats
Time: 13m55s

Notes:
- had to kick up on the 100#'s CU to get the last inch or two
- Airdyne avg was above 21mph, this wasn't an easy tester
- My SI Joint felt good on the Air Squats

Jan. 28th

Phase 2 / Cycle 2 / Day 5- Modified

Strict HSPU to depth, 1 tough rep every min for 20mins
@2" 5 sets     @3 1/4" 10 sets     @4" 3 sets     @5 1/2" 1 set     @6 3/4" 1 set
+
4 x 60sec Airdyne @97%, rest 6mins b/t sets
1. 45cals
2. 43cals
3. 37cals
4. 40cals
+
3 sets @high effort:
60sec Alt. Step-ups- 24"
60sec rest
60sec Bear Crawl (10' lap)
60sec rest

Scores:
Step-ups- 22 reps, 21 reps, 24 reps
Bear Crawl- 150', 170', 180'

Notes:

- So its been a rough 2 weeks plus, H1N1 2 weeks ago shut me down. Then 5 days ago I tweaked my SI Joint doing Back Squats. It's my fault I haven't been doing the usual mobility maintenance.
- Unbelievable feeling getting back into the gym. Felt great!!
- The Airdyne was really tough, my speed/power dramatically dropped every set. Usually started at 29-30mph and finished at 26-27mph.

Jan. 20th

Phase 2 / Cycle 2 / Day 3

15mins Rowing @2m00s / 500m
Avg/500m= 1m59.1     Distance= 3776m
+
rest 3mins
+
5 x 2min Airdyne @75% / 1min Airdyne @50%
Avg MPH >20mph
+
"Flight Simulator"
5, 10, 15, --> 50 --> 5 Unbroken Reps for time:
Double Unders
Time: 15m10s

Notes:

- Feels great to be back, I was out of commission all last week with H1N1. The whole family had it except for Rory (1 month old), thank god. I'm still not a 100% during the workout but my body will get back into the groove.
- I'll be finishing off the workouts I missed in the last cycle, it won't be the usual 6 days straight but it will help me work myself back into it.
- I added "Flight Simulator" into this workout as a Open Skill Session instead of the Box Jumps. Last time I did this workout I was doing the OPT Big Dawg Blog, and this took me forever, 40 plus mins.

Jan. 13th

Phase 2 / Cycle 2 / Day 2

Push Jerk, build to a tough triple
Got up to 225#'s
+
3 sets ALL OUT:
15-20 CTB Chin-ups
20 Thrusters @95#'s
10 CTD Burpees
*rest 6-8mins b/t sets
1. 1m42s (20)
2. 1m41s (20)
3. 1m43s (20)
+
5 sets @high effort:
30sec Box Jumps- 24"- step downs
30sec rest 
30sec GHD Sit-ups
30sec rest
Score:
BJ- 14, 14, 14, 14, 15
GHD- 12, 12, 12, 12, 12

Notes:

- Holy shit this was a rough workout, I have a Cold for the second time in 2 weeks, god dammit. Cyn has the Flu, so I was looking after Tayden all day after a night shift, I usually get a nap in to get my system back on track.
- After the third set on the Lactic work, I puked my guts out. First time this year, took me an hour and a half to recover to finish off the MAP work.
- I'm actually pretty pleased with the lactic work, 20 CTB on all the sets, consistent. Now I wasn't feeling the greatest going into it so I wasn't going full tilt. The recovery post Lactic work needs to get better and it will come.

Jan. 12th

Phase 2 / Cycle 2 / Day 1

A. Front Squat @20x1, build to a tough set of 3
Got up to 280#'s PR!

Front Squat Video

B. Power Snatch, work up to a tough single
Got up to 215#'s

Power Snatch Video

C. BB Forward Lunges 10x0, 8-7-6-5/leg, rest 2mins

165, 175, 185, 195

+

For time:

10 CTD Burpee Ring Muscle-ups

200 Double Unders

Time: 5m01s

Notes:

- FS felt unreal today, felt way stronger than the OPT Winter Challenge. This is a PR!

- Power Snatch, this is one of my better PS lifts in the last 2 years

- Burpee MU's felt good, as for the DU's I just went for it because I need to train my Stamina for this. Lots of trip ups unfortunately. 

Jan. 9th

Phase 2 / Cycle 1 / Day 5

OHS @33x1, 3 tough reps x 3 sets, rest 3mins- build up in weight before starting
185, 195, 205
+
4 sets ALL OUT:
30sec Thrusters @135#'s
30sec Rowing
*rest 6mins b/t sets
(reps / m)
1. 12 / 166m
2. 13 / 165m
3. 13 / 163m
4. 13 / 162m
+
3 sets @high effort:
60sec Double Unders
60sec rest
60sec Alt. Step Downs- 24"
60sec rest
(DU / SU)
1. 72 / 23
2. 72 / 24
3. 74 / 25

Notes:

- This workout is a day late, I had a Snowmobile course for work yesterday so I decided to take Tayden to the pool after instead of working out.
- OHS first time doing these heavy this year, this was really tough
- Thrusters/Row, this was really hard. Took me a while to recover after the fourth set
- DU, had a bunch of misses, need to work on my accuracy/consistency with these.

Jan. 7th

Phase 2 / Cycle 1 / Day 4

A. Back Squat @20x1, build to a tough set of 6
Got up to 280#'s
B. Squat Clean, build to a tough single
Got up to 275#'s
C. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
15(8), 20(8), 25(6), 25(6)
+
AMRAP in 10mins:
10 Unbroken CTB Chin-ups
10 Kipping HSPU
Score: 5 Rds + 10 + 5 reps

Notes:

- BS felt good
- SC, tried to hit a PR at 290#'s, that was a no go, I got too deep in the squat. One of my cleaner lifts for 275#'s
- CTB Chin-up felt really good, really focused my hips powering the movement.
- HSPU were better than last week and Chin-ups weren't involved last week.

Jan. 6th

Phase 2 / Cycle 1 / Day 3

5 sets @moderate effort:
2mins Rowing @ Damper 3 sub 1m55s avg/500m
rest 1min
2mins Airdyne >20mph
rest 1min
Completed
+
15 Fast Box Jumps onto 24" per min for 6mins
1. 28sec
2. 28sec
3. 27sec
4. 26sec
5. 25sec
6. 26sec

Notes:

- Nice Active Recovery
- The Open Skill Work, the Box Jumps were done with step downs, and all reps had full hip ext. Open standard.

Jan. 5th

Phase 2 / Cycle 1 / Day 2

Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
Got up to 215#'s
+
4 sets ALL OUT:
10 Power Cleans @155#'s
10 CTD Burpees
10sec Airdyne
*rest 6min b/t sets
1. 1m03s
2. 59sec*
3. 1m01s
4. 1m00s
+
5 sets @high effort:
30sec Wall Ball- 20#'s
30sec rest
30sec KBS-32kgs
30sec rest

Scores:
Wall Balls- 16, 15, 15, 15, 15
KBS- 13, 13, 14, 14, 14

Notes:

- Felt good on the Presses
- This is the first speed work I've done this year, needs work.
- Missed counted 1 rep on the burpees on the 2nd set
- moving fluidly and breathing good on the WB/KBS

Jan. 4th- Start of a New Phase

Phase 2 / Cycle 1 / Day 1

A. Front Squat @20x1, build to a tough set of 5- only on tough set
Got up to 255#'s
B. Above Knee Hang Squat Snatch, build to a tough double
Got up to 205#'s
C. Front Rack BB Reverse Lunge @10x0, 6/leg x 3 sets, rest 2mins
185, 195, 205
+
8, 6, 4, 2 reps for time of:
Ring Muscle-ups
Box Jumps @40"
Time: 3m42s

Couplet Video

Notes:

- Front Squat felt good, this was a tough weight

- Hang Sq. Snatch felt good, close to a Max on this

- Lunges good, really tough at 195 and 205

- Felt good on the couplet, I was hoping for a 4/4, 3/3, 2/2, 2 breakdown on the MU's. On the positive side I was able to recharge and get right back on the rings. 

Jan. 1st

Phase 1 / Cycle 8 / Day 6

Snatch High Pull. Power Snatch, 1.1 @135#'s per min x 10mins
Completed
+
AMRAP in 20mins of:
2K Row (Time: 7m06.8s / 1m46.7 avg/500m)
100 CTD Burpees- no jump at top
AMRAP DU's in remaining time
Score: 264 reps
*Goal is 300 reps

Notes:

- The Snatch Tech felt good
- A little disappointed with the MAP Session, here's how it went
- the row felt good, I'm pleased with the pace felt just right
- Burpees were steady, finished them with 6m50ish remaining. Shoulders were a little rocked
- Had no plan for the DU's just went for it. I maybe should've been strategic, lessoned learned.