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