Nov. 30th

Phase 1 / Cycle 4 / Day 5

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Push Jerk, build to a TnG set of 5
Got up to 225#'s

Push Jerk 225#'s

C1. Close Grip Fat Bar Bench Press w/ Chains @20x1, 5 moderate reps x 5 sets, rest 60sec

@155#'s Completed

C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 60sec

185 x 5

D. 7 Unbroken Clapping Push-ups x 10 sets for time

Time: 6m19s

Notes:

- The BS felt better today, still somewhat tough

- PJ, felt good. I think I got a good number

- CGBP, 155#'s + 30ish #'s of chains, felt good

- Push-ups fatiguing as usual

Dec. 29th

Week 12 / Day 7

10mins @75%:
15 cals Airdyne (>22.5mph)
5 CTB Chin-ups
5 Ring Dips     Score: 9 Rds + 13 cals
- rest 5mins
10mins @75%:
25 Unbroken Double Unders x 5 sets
25 Air Squats     Score: 2 Rds + 3 sets of Double Unders
- rest 5mins
10mins @75%:
15 cals Airdyne (>21.9mph)
5 Chin-ups
5 Clapping Push-ups     Score: 8 Rds + 12 cals

Notes:

- I'm pleased with the score on the first scenario
- I shit the bed on the second scenario, missed a lot of sets on the DU's. Disappointed with this, I'll be better next time or on a similar situation.
- the third scenario was a mental grinder, especially on the Airdyne.
- Both type of Chin-ups, Ring Dips and Push-ups all UB

Nov. 18th

Week 8 / Day 6

4 sets of:
3 TnG DL @325#'s
AMRAP Strict Ring Dips
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 23 reps / 0.72 miles
2. 20 reps / 0.77 miles
3. 17 reps / 0.73 miles
4. 15 reps / 0.72 miles
+
rest 5mins
+
4 sets of:
3 TnG DL @325#'s
AMRAP Clapping Push-ups in 20sec
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 18 reps / 0.74 miles
2. 16 reps / 0.75 miles
3. 15 reps / 0.75 miles
4. 16 reps / 0.75 miles

Notes:

- The Strict Ring Dips were an improvement from the last time
- I was hovering around the 22mph mark for the Airdyne
- Clapping Push-ups were done with chest touching the deck