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

July. 23rd

Week 5 / Day 4

A. Split Jerk, build to a double
Got up to 265#'s
B1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- Multi-grip Bar
183(3), 193(3), 203(2), 203(2), 208(2)
B2. Pendlay Rows @22x0, 2-3 reps x 5 sets, rest 2mins
245(3), 245(3), 245(2), 245(3), 245(2)
C. Front Rack Reverse Lunge off 4" Block @10x0, 6/leg x 4 sets, rest 1min b/t legs
135, 155, 175, 205

July. 15th

Week 4 / Day 4

A. Push Press . Split Jerk, 1.1- build to a tough set
Got up to 225#'s
B1. CGBP  w/ Chains @20x1, 3-4 reps x 5 sets, rest 2mins
173(4), 183(4), 193(3) x 3
B2. Pendlay Rows @22x0, 3-4 reps x 5 sets, rest 2mins
225(4), 235(4), 245(4), 245(4), 255(3)
C. DB Russian Step-ups @11x0- 20", 10/leg x 3 sets, rest 1min b/t legs
50, 60, 70
D. Barbell Alt. Step-ups- 24", in AMRAP in 5mins @65#'s on Back
Score: 92 reps

Mar. 10th

Week 21 / Day 5

A. Squat Clean, build to a 1RM
Got up to 275#'s
B. Thrusters, 3-3-2-2-1-1, rest 2mins- increase load per set
165, 180, 195, 210, 225, 240 PR!

Thruster PR Video

C1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 10sec- moderately tough
205(3), 205(3), 205(3), 205(3), 205(2)
C2. Ring Muscle-ups, 3 Unbroken Reps x 5 sets, rest 10sec
Completed
C3. Kipping HSPU, 6-8 reps x 5 sets, rest 3mins
8 reps, 8 reps, 8 reps, 6 reps, 6 reps

Notes:

- So I woke up this morning and checked the Leaderboard like the addict I am. I wasn't listed anymore, I check my email (junk), CF emailed me with a computer generated answer, your video needs to be unedited. I had a mini jammer. I think I fingered it out, I hope so.
- To the workout, for the Squat Clean, I was able to clean, 295, 286 x 2, but I didn't have the strength to get out of the bottom. 275# is my max right now, a positive though is my SC is stronger than in the last few months.
- Thrusters were great, hit a PR can't do any better than that.
- CGBP was probably tougher than moderately
- MU's easy
- Kipping HSPU were getting tough by the third set.

Oct. 4th

Week 3 / Day 1

A. Front Squat @20x1, 2 reps @85% RM x 6 sets, rest 3mins
@234#'s Completed
B. Behind the Neck Snatch Grip Push Press, build to a 1RM
Got up to 225#'s
C1. DL @20x0, 5-4-3-2-1, rest 2mins
335, 355, 375, 395, 415
C2. CGBP w/ Chains @20x0, 1-1-1-1-1, rest 2mins
215, 230, 240, 235, 240(f)

Notes:

- Front Squats felt good
- Deadlifts were really good, its been along time since I've done them last
- Failed on the last set of CGBP, couldn't squeeze it past the sticky point, next time!
- Nothing better than smashing some big weights after a long day of work!!

Aug. 4th- New addition to the family

A1. 1 1/4 Back Squats @20x1, 4-6 reps x 5 sets, rest 3mins
240(6), 250(5), 250(5), 250(4), 250(5)
A2. CGBP w/ Chains @20x1, 3-4 reps x 5 sets, rest 3mins
195(4), 205(4), 215(3), 215(3), 215(3)
B1. Front Rack BB Split Squats @20x1, 6-8/leg x 4 sets, rest 2mins (1min b/t legs)
115(8), 125(8), 135(8), 145(6)
B2. MU Cluster, 2.2.2.2 x 4 sets, rest 2mins
Completed
C. DB Single Leg Ext. @2010, 8-10/leg x 4 sets, rest 30sec b/t legs
4 sets of 10(10)

Cyn and I had our first child yesterday Aug. 3rd, 2012. His name is Tayden O'Neill and he's perfectly healthy. I'm ready to make him the next great athlete, haha.

July. 24th

Work:

A1. 1 1/4 Back Squats @20x1, 4-6 reps x 4 sets, rest 3mins
215(6), 225(6), 235(6), 245(6)
A2. CGBP w/ Chains @20x1, 4-6 reps x 4 sets, rest 3mins- 90% effort
185(6), 190(6), 195(5), 200(4)
B1. Front Rack BB Split Squats @20x1, 8-10/leg x 4 sets, rest 2mins (1min b/t legs)
95(10), 105(10), 115(10), 125(8)
B2. Muscle-ups, AMRAP x 4 sets, rest 2mins
8 reps (PR), 8 reps, 6 reps, 6 reps
C. DB Single Leg Back Ext. @2010, 8-10/leg x 3 sets, rest 30sec b/t legs
3 x 10(10)

June. 18th

A. Split Jerk, 1 rep x 12 sets, rest 1m30s- 4 sets @75%, 4 sets @80%, 4 sets @85%
@207#'s Completed, @220#'s Completed, @234#'s Completed
B. Push Press, build to a heavy double
205#'s
C1. CG Bench Press w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- all sets at 90% effort
@200#'s 3 reps, 3 reps, 3 reps, 3 reps, 3 reps
C2. Power Cleans @185#'s, 5 TnG reps x 5 sets, rest 2mins. try to add 5#'s every set
185, 190, 195, 200, 205
D. AMRAP in 10mins of:
3 Ring Dips + 35#'s
2 Supinated Chin-ups + 35#'s
Score: 13rds


My second workout today was suppose to be prowler pushes but unfortunately the weather isn't greatest. I'll take the rest, my body and mind can always use it.