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

Sept. 28th

A. Hang Power Snatch, build to a tough single
Got up to 195#'s
B. Sn. Grip DL @31x1, 2-3 reps x 4 sets, rest 3mins
275, 285, 295, 305
+
3 sets- create different order per set
Set 1:
Row 500m
15 Thrusters- 95#'s
55 DU's
20 WB's 20# to 10'
20 Hand Release Push-ups
Time: 5m35s

Set 2:
15 Thrusters- 95#'s
20 WB's 20# to 10'
20 Hand Release Push-ups
55 DU's
Row 500m
Time: 7m18s

Set 3:
55 DU's
20 WB's 20# to 10'
Row 500m
20 Hand Release Push-ups
15 Thrusters- 95#'s
Time: 7m06s

Notes:

- It's been a while since my last workout. Took a needed break after the FireFit Nationals. The last three weeks I've been renovating the Garage Gym, I finally have a heater in the gym, so no more minus degree workouts and bringing my KB's and Bar inside to warm up.
- This was a really tough workout, I got it off of the OPT Big Dawg Blog. It's a "Being" workouts, I stopped at 3 sets, 5 would've been too much for right now.

Nov. 17th- Two PR's

Week 8 / Day 5

A. Back Squat @20x1, 1-1-1-1-1, rest 3mins- increase per set
280, 295, 310, 325, 340 PR!
B. Above Knee Hang Power Snatch, build to 1RM
210#'s PR!
C. Power Clean . Front Squat . Split Jerk . Behind the Neck Split Jerk, 1.2.1.1 x 5 sets, rest 3mins, use 185#'s per set
Completed
D. Airdyne, 20sec near All Out x 5 sets, rest 3mins
1. 0.23 miles
2. 0.27 miles
3. 0.22 miles
4. 0.18 miles
5. 0.19 miles

Notes:

- The BS felt great. I think I could've got 10-15#'s more.
- The Airdyne was brutal as usual. My power output died on the last two sets.

Nov. 7th

Week 7 / Day 3

A. Hang Power Snatch. Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, rest 2mins- @155#
Completed
B. Squat Clean Thruster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 215
+
For Time:
Push Jerk- 185#'s- 5-4-3-2-1 reps
Muscle Ups- 1-2-3-4-5 reps
Time: 3m47s

Note:

- minimal sleep last night, we had a structure fire in the middle of the night. Couldn't nap today prior to the workout because of some engagements. So I did this right after work this morning but for the lack of sleep the workout went great.
- The snatch complex felt good, better as I went on.
- SC Thruster felt good
- PJ were all UB, MU's not quite. Felt good on this but it could be slicker.

Sept. 30th

Week 2 / Day 5

A. Above Knee Power Snatch, build to a tough single
Got up to 205#'s
B. Back Squat @20x1, 3-4 reps x 3 sets, rest 5mins- All tough sets
265(4), 280(4), 300(4)
C1. Front Rack BB Split Squats @30x0, 6-8/leg x 3 sets, rest 2mins (30sec b/t legs)
135(8), 145(8), 160(6)
C2. Single Leg DB Back Ext. @20x0, 8-10/leg x  3 sets, rest 2mins (30sec b/t legs)
10(10), 15(10), 20(10)

Notes:

- Feeling Strong and Explosive, haven't felt like this in the gym in along time. Through the summer hitting a 195# Power Snatch was a struggle. Also I haven't done that kinda weight on a Back Squat in along time.

Mar. 17th

A1. Power Clean @ 80% effort, 3 Tng reps x 7 sets, rest 1m30s: add load per set-  start @175#'s
175, 185, 195, 205, 215, 225, 235
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 7 sets, rest 1m30s- start @185#'s at #'s slightly (90%)
185, 190, 5 x 195
B. Hang Power Snatches @135#, 5 TnG reps x 5 sets, rest 2mins- focus on speed under the bar
Completed
C. Row Sprint 200m @100% x 5 sets, rest 3mins
(time / avg 500m)
1. 32.8 / 1m22.1
2. 32.2 / 1m20.6
3. 31.9 / 1m19.9
4. 32.0 / 1m20.1
5. 32.2 / 1m20.7

Feb. 7th

A. Squat Clean. Split Jerk, 3.1 x 3 sets, rest 7mins
225, 235, 245 (missed on the split jerk but I PC it and finished it off)

B. Hang Power Snatch. Squat Snatch, 1.1 x 3 sets, rest 7mins
185, 195, 200

C. Power Clean and Push Jerk, 1 fast rep every 30sec for 5mins @205#'s, (No Re-Dip)
Completed

D. HSPU Negatives, 1 rep (about 3sec+) every 20sec for 10mins
Completed, used Rogue Parallette for depth

Workout Video for Parts A and B