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.