Nov. 16th

Week 6 / Day 4

A1. CG DL @21x0, 2-3 x 4 sets, rest 1min
315(3), 315(3), 335(3), 345(3)
A2. Wtd. Dips @20x1, 2-3 reps x 4 sets, rest 90sec
70(3), 80(3), 90(3), 105(2)
B1. DB Press @20x1, 4-6 reps x 4 sets, rest 30sec
45(6) x 4 sets
B2. DB Incline @20x1, 6-9 reps x 4 sets, rest 30sec
45(9) x 4 sets
B3. Push-ups @1010, amrap(-1) x 4 sets, rest 3mins
24 reps, 14 reps, 9 reps, 8 reps
C. Hollow Body Holds, 60sec x 3 sets, rest 2mins
Completed

Nov. 8th

Week 5 / Day 4

A1. Clean Grip DL @21x0, 3-4 reps x 3 sets, rest 1min
315(4) x 3 sets
A2. Wtd. Dips @20x1, 3-4 reps x 3 sets, rest 90sec
44(4), 53(4), 70(4)
B1. DB Press @20x1, 5-7 reps x 4 sets, rest 30sec
40(7), 40(7), 45(5), 45(5)
B2. DB Incline Press @20x1, 8-10 reps x 4 sets, rest 30sec
50(10), 50(8), 45(9), 45(8)
B3. Push-ups @1010, AMRAP(-1) x 4 sets, rest 3mins
18 reps, 10 reps, 8 reps, 7 reps
C. Hollow Body Holds, 45sec x 4 sets, rest 90sec
Completed

Notes:

- B Complex was tough, I fatigue pretty quickly on the push-ups and DB Incline
- Hollow Holds were tough as well

Oct. 27th

Week 4 / Day 1

A1. CG DL @31x1, 3-4 reps x 4 sets, rest 1min
295(4) x 4 sets
A2. DB Standing Press @21x1, 3-5 reps x 4 sets, rest 1min
60(5), 60(5), 60(4), 60(4)
B1. DB SL RDL @20x0, 5-7 reps/leg x 3 sets, rest 30sec b/t legs
50(7), 60(7), 70(7)
B2. KB Russian Swings, tough 10 reps x 3 sets, rest 30sec
88 x 3 sets
B3. Back Ext. @10x0, 10-14 reps x 3 sets, rest 2m30s
10(14), 25(14), 35(14)
C. KB Windmill, 20 reps not for time
20#'s

Notes:

- I'll lower the Shoudler Press to be more explosive on the lift, instead of grinding it up
- 88#'s for KBS is the heaviest weight I have

Oct. 19th

Week 3 / Day 1

A1. Clean Grip DL @31x1, 4-5 reps x 4 sets, rest 60sec
275(5) x 4 sets
A2. DB Standing Press @21x1, 4-6 reps x 4 sets, rest 60sec
60(6), 60(4), 55(6), 55(5)
B1. DB SL RDL @2010, 6-8/leg x 3 sets, rest 30sec
30(8), 40(8), 50(8)
B2. Russian KBS, 12 tough reps x 3 sets, rest 30sec
70, 88, 88
B3. Back Ext. @10x0, 12-16 reps x 3 sets, rest 2m30s
0(16), 10(16), 20(16)
C. TGU, 8/arm
53#'s

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. 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

Mar. 26th

Week 5 / Day 2

Deadlift @11x1, 1 rep @75% RM (455) per min x 6mins
@342#'s Completed
+
EMOM x 20mins:
1st- 2-3 UB Ring Muscle-ups
Completed All 3's
2nd- 2-3 Tough Kipping HSPU to Deficit
@1" 5 sets     @2" 5 sets
+
AMRAP Double Unders in 10mins:
Even (start at 0)- 5 Strict Ring Dips
Odds- 5 Strict Pronated Chin-ups
Score: 389 reps

Notes:

- DL felt alright, I need to get an adjustment soon
- MU's felt good
- Kept the HSPU simple
- Wish my DU's were this good Open week 1

Mar. 19th

Week 4 / Day 3

Deadlift @11x1, 2 reps @70% RM (455) per min x 5 mins
@318.5#'s Completed
+
EMOM x 10mins:
1st- 5 Power Clean + 2 Shoulder to Overhead @155#'s- TnG PC's
2nd- 2 Power Clean + 5 Shoulder to Overhead @155#'s- TnG PC's
Completed
+
AMRAP in 10mins:
15 Wall Balls @20#'s
10 Shoulder to Overhead @115#'s
5 CTD Burpees onto 24" Box
Score: 5Rds + 15 + 6 reps

Notes:

- DL felt good, no issues
- EMOM smooth and felt good
- the triplet sucked, this was a rough one, I don't know what a good score would be.

Mar. 14th Open 14.3

Week 2 / Day 6

"Open 14.3"

8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24" 
20 deadlifts, 225# 
15 box jumps, 24" 
25 deadlifts, 275#
15 box jumps, 24"
30 deadlifts, 315# (Up to 6 reps here)
15 box jumps, 24"
35 deadlifts, 365#
15 box jumps, 24"
Score: 136 reps

Notes:

- I'm disappointed with my score because I know I'm better then this but my body isn't in it's usual form for this time of the year. I should have been slick through 275#'s and moved 315#'s better. But I have to be realistic with myself what conspired this off-season wasn't the usual for me. I took 1.5 months off of training after FireFit, started training for CF end of October, had a another child in December, H1N1 struck me down in January and pulled my SI Joint a week later and I couldn't train hard till a week before the Open. I hate saying excuses but I have to keep reminding myself this to keep my mind at peace. 
- "Onward and Upward"

Mar. 12th

Week 2 / Day 4

Deadlift @11x1, 3 reps @65% RM (345) per min x 7mins
@296#'s Completed
+
1 Tough Power Clean and Overhead every 30sec x 20 Total Reps
@225#'s Completed
+
AMRAP in 10mins:
70 Wall Balls- 20#'s
50 CTD Burpees to 6" OH
AMRAP Thrusters @135#'s in remaining time
Score: 25 reps

Notes:

- DL felt good
- PC to OH was tough for me. I'm pretty sure that has been slicker.
- As for the tester, WB's UB (2m15s). Burpees done with 4m20s left. Thursters were done in 3's, my shoulders were shot by this point. I'm pretty pleased with my score.

Mar. 3rd

Week 1 / Day 3

Deadlift @11x1, 3 reps @60% RM (455) per min x 10mins
@275#'s Completed
+
5 Tough TnG Shoulder to Overhead per min x 5mins- bar taken from floor
@205#'s Completed
+
15mins @high effort:
15 Wall Balls- 20#'s
12 CTD Burpees to 6" OH
9 CTB Chin-ups
Score: 6 Rds + 15 + 7 reps

Notes:

- DL felt good
- STO were really good, pleased with the 205
- The Aerobic piece was really tough, my breathing was terrible especially on the burpees.

Feb. 18th

Phase 2 / Cycle 5 / Day 6- Modified

AMRAP in 20mins:
Buy in 2k Row- 7m16.6 / 1m49.1/500m
10 DL @135#'s
10 Box Jumps- 24"- step downs
10 Wall Balls- 20#'s to 10ft
Score: 7rds+10+10+8 reps

Notes:

- All the lifts were done Unbroken, Box Jumps were the slowest portion
- My lower back was fried on the DL
- Box Jumps were the hardest part, WB's were the easiest, this gave me some recovery

Oct. 18th

A. Deadlift @22x1, 2 Challenging reps per min for 10mins
@365#'s x 10 sets
B. Above Knee Hang Power Clean, build to a tough 5
Got up to 225#'s
C. Front Rack BB Reverse Lunges, off 2" step, 10-8-6-4/leg, rest 1m30s- increase load per set
155, 170, 185, 200
+
10-->1 UB for time of:
Ring Dips
CTB Chin-ups
Time: 8m25s

Oct. 13th

A. Deadlift @30x0, 3 reps @75% RM (455) x 6 sets, rest 1m30s
@341.5#'s Completed
B. KB Front Squats @24 kg/arm, 5 reps every 30sec for 10 Total Reps
Completed all 100 reps but I had to take three extra 30sec breaks
C. GH Sit-ups, 50 reps for time
Time: 1m57s

Oct. 9th

A. Deadlift @30x0, 5 reps @70% RM (455) x 5 sets, rest 2mins
@319#'s Completed
B. Prowler Sprints, 15 sec ALL OUT w/ 75% BWT on Sled x 6 sets, rest walk 3-4 mins
@150#'s Completed
C. Airdyne, 15 x 30sec @90% / 30sec @50%
Distance= 4.75 miles     Cals= 270    Avg MPH >25mph

Aug. 16th

A. Deadlift @33x1, 6-6-6, rest 3mins- increase load per set, moderate load
275, 295, 315
B. Wtd. Ring Dips Cluster, 1.1.1.1.1 x 5 sets, rest 2mins
45, 55, 65, 70, 70
C. Hang Power Clean to Overhead, 4-6-8-10-12, rest 2mins- reduce load per set- no dropping
185, 165, 145, 125, 105
D. 5 CTB Chin-ups every 30sec for 40 reps total
Completed

Notes:

- DL felt good, really focus on a explosive lift

Aug. 8th

Rehab

A1. Deadlift @33x1, 5 moderate reps x 5 sets, rest 1min
275 x 5
A2. AMRAP Strict HSPU x 5 sets, rest 1min
10 reps, 7 reps, 5 reps, 4 reps, 4 reps
B. DB Back Ext. @30x0, 8-10 reps x 5 sets, rest 1min
25, 35, 45, 55, 55
C. 50 Strict Ring Dips for time (Perform 3 strict supinated chin-ups every break)
Time: 5m08s
Breaks: 6 breaks

Notes:

- DL felt good
- I need to more of this Strict HSPU work, it's the only way I get better (volume)
- I was able to get 22 reps in the first set of Ring Dips

Jun. 29th

Week 2 / Day 4

A. Deadlift Cluster, 1.1.1- build to a tough set, drop every rep

Got up to 395#'s

B1. Barbell Forward Lunge, 6/leg x 5 sets, rest 0sec

135, 145, 155, 165, 175

B2. Back Squat @30x1, 6 reps x 5 sets, rest 4mins- use same load as B1

135, 145, 155, 165, 175

C. 100 Air Squats for time- hands on back of head entire time

Time: 2m22s

Jun. 21st

Week 1 / Day 4

A. Deadlift @33x1, 4-5 reps w/ Straps x 4 sets, rest 4mins
275(5), 285(5), 295(5), 305(5)
B. Front Rack Barbell Step-ups @20x0, 6-8/leg x 4 sets, rest 1min b/t legs
75(8), 85(8), 95(8), 105(8)
C. Front Squats, 20 reps @95#'s x 4 sets, rest 2mins- any tempo
Completed

Jun. 7-9th- CanWest Regionals

CanWest Regionals

Here's a recap for the weekend:

Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups

Time: 6m02s (25th)

Notes:

- Held a sub 1m40s Row
- Thrusters were UB, but unfortunately I'm not a fast mover when it comes to these. I got a few no reps and my 6'4" frame doesn't aid me much
- Chin-ups were broken into 4 sets I think, I got 21 straight, then it fell apart.
- I was hurting after this workout, puked my guts out after this one.

Event 2:

OHS 3RM

Started @225#'s

Score: 245.1 (13th Tied)

Notes:

- honestly I was really nervous about starting at this weight but it went up easily and I actually hit a PR for a 3RM @235#'s

Event 3:

For time:
30 Burpee Muscle-ups (Ring Height 88")

Time: 6m31s (8th)

Notes:

- I was a little more tired going into this from the OHS and I failed 3 reps. This score should've been better but I'm still pleased with it.

Event 4:

For time:
100 Wall Balls 20lbs to 10'
100 CTB Chin-ups
100 Pistols
100 Alt. DB Power Snatches- 70#'s

Time: 25m13s (9th Tied)

Notes:

- Almost got the workout done, the DB Snatches were a grinder
- I had a full out strategy for the workout, I probably looked ridiculous but I even used my stop watch. Here's my breakdown
- Wall Balls, 12 reps every 30sec
- CTB Chin-ups, 4, 3, 3 reps, every 15sec do 1 set of those
- Pistols- steady throughout
- DB Snatches, hold on and go, this fucken sucked.

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jumps- 30"

Time: 6m01s (17th)

Notes:

- this was my most disappointing workout
- I went away from my plan to optimize this workout for me, I did some really bad DL at the end

Event 6:

For time:
100 Double Unders
50 HSPU
40 T2B
30 Fat Bar STO @160#'s
90' Fat Bar Front Rack Walking Lunge

Time: 14m46s (12th)

Notes:

- This was my best workout for the weekend, I followed my own game plan and it worked perfectly for me.
- HSPU are a huge weakness for me and I was able to get through them decently and unscathed

Event 7: 

4 Rds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans @225#'s
100' Sprint

Time: 7m25s (17th)

Notes:

- I had to be really careful not to go to failure on the Squat Cleans, I took some time between reps


So I ended up coming 11th place Overall. The competition this year was noticeably better. My goal was Top 10, it was achievable but I'm still really happy with my performance. My body is still in one piece and I'm ready to compete in the first FireFit Competition this weekend!!!