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. 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. 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. 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.

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. 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. 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. 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. 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. 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. 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. 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.

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. 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. 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. 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.

Dec. 13th

OPT Big Dawg Winter Challenge Workout 1

For inches / reps:

10mins Establish 3 max distance Broad Jumps
Score: 118", 116", 118"
+
rest 1min
+
10mins Establish 3 AMRAP sets of DU's Unbroken
Score: 90 reps, 135 reps (PR!!), 100 reps

Total Score: 677 reps

Workout 1 Video

Notes:

- Felt really good on this workout
- I used to do a lot of Broad Jump Workouts with Football Combine testing, best score was 10'4" at the Montreal Alouette Rookie Camp. The last time I did a Broad Jump was back in the Big Dawg Blog Days in Spring 2011 after one of the Open Workouts. I'm happy with the 9'10" Jumps!!
- Happy with the DU scores, 135 is the best I ever done! Unbroken DU's aren't in my wheel house.
- I will be doing the Competition workouts here and there, unfortunately life won't allow it. I will notify OPT that I'm not doing them back to back.

Dec. 8th

Phase 1 / Cycle 5 / Day 6

Squat Snatch, 3-3-2-2-1-1, rest 1m30s- 3's @135#'s, 2's @145#'s, 1's @155#'s- 3sec b/t each rep
Completed
+
60mins @moderate effort:
(5k Row Buy-in) (Time: 20m28s / 2m02.8 avg/500m)
20 Cals Airdyne
20 Unanchored Sit-ups
20 UB DU's x 3 sets
20 KBS-24kgs
20 Walking Lunges
Score: 6Rds+20+20+60+20+6 reps

Nov. 14th

Phase 1 / Cycle 2 / Day 6

Snatch Pull. Muscle Snatch. OHS. Snatch Balance, 1.1.1.1 @125#'s x 8 sets, rest 1min
Completed
+
40mins @moderate effort:
500m Row
25 UB DU's x 3 sets
0.5 miles Airdyne
30 Alt. Step-ups on to 24" Box
Score: 5 Rds + 350m

Notes:

- The Snatch Tech. felt good
- Missed on a few of the DU sets, not as smooth as last week