Dec. 5th

Phase 1 / Cycle 5 / Day 3

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Above Knee Hang Squat Clean. Squat Clean, 1.1, build to a tough set- drop each rep
Got up to 245#'s
C. Strict HSPU to Deficit Cluster, 2.1 x 10 sets, rest 1m30s
@3/8" 6 sets     @1" 2 sets     @1.5" 1 set     @2.5" 1 set
D. GH Raises Drop Set @20x0, 5.5 x 5 sets, rest 2mins- reduce intensity for 2nd 5 reps, rest 10sec b/t sets
25/0, 25/0, 25/0, 25/0

Mar. 17th

Week 22 / Day 3

A. Front Squat w/ Chains @20x1, 1 rep @66% RM (275#'s) + Chains x 10 sets, rest 1min
@181.5#'s Completed
B. Above Knee Hang Squat Clean . Thrusters, 1.1 x 5 sets, rest 3mins- start @215#'s
215, 215, 220, 225(f)(thruster), 220
C1. Medium CG BP @20x1, 2 reps x 5 sets, rest 10sec- moderately tough
235, 235, 235, 240, 240
C2. Ring Muscle-ups, 4 Unbroken x 5 sets, rest 10sec
Completed All UB
C3. Kipping HSPU, 6-8 reps x 5 sets, rest 3mins
8 reps x 5 sets

Notes:

- Didn't have much drive in my legs today, my calves are still sore from 13.2
- The Hang Squat Cleans were feeling good overall
- The Thrusters didn't have the pop today, I must've had bad hand positioning on the 4th set because I got 220# on the 5th easily
- I'm really pleased with my Kipping HSPU, they were much improved from last weeks.
- I was able to get 4 UB MU's easily every time which I'm happy about.

Dec. 4th

Week 10 / Day 6

5 sets of:
3 TnG DL @350#'s
AMRAP Kipping Ring Dips
Airdyne 1m30s @85% (>22mph)
*rest 3mins b/t sets
1. 32 reps / 35 cals
2. 26 reps / 37 cals
3. 21 reps / 37 cals
4. 18 reps / 35 cals
5. 17 reps / 38 cals
+
rest 5mins
+
5 sets of:
3 Hang Squat Cleans @205#'s
15 CTB Chin-ups
Airdyne 1m30s @85% (>22mph)
*rest 3mins b/t sets
1. UB reps / 35 cals
2. 11 + 4 reps / 36 cals
3. 11 + 4 reps / 33 cals
4. 9 + 3 + 3 reps / 32 cals
5. 11 + 4 reps / 35 cals

Notes:

- Much better today overall!!
- 32 Ring Dips, I think that's a PR for sure
- DL were strong and smooth
- my shoulders were rocked on the 2nd part
- my chin-ups need to be better
- the Airdyne results aren't very accurate but I was able to keep the speed in the 22mph range

Nov. 21st

Week 9 / Day 1

A. Above the Knee Hang Squat Clean, build to a 1RM
280#'s PR!!
B. OHS @55x1, build to a heavy single
235#'s
+
For time:
30 Strict HSPU
30 Strict Pronated Chin-ups
30 Kipping HSPU
30 Strict Supinated Chin-ups
Time: 13m44s

Note:

- Felt great on the Hang Squat Cleans, tried to go for 295# but missed twice. Dropped it down to 280#'s and hit it.
- The OHS session felt the best this season so far. Maybe the 5 second tempo at the bottom helped build some mobility / stability in the bottom position.
- 2nd time doing this test in the last two weeks. Previous time was 17m14s, I fucken smashed that!! Biggest improvement was my Strict HSPU.

Nov. 13th

Week 8 / Day 1

A. Above Knee Hang Squat Clean, build to a 3RM- no dropping the bar b/t reps
245#'s
B. Snatch Balance. OHS, 1.1 x 5 sets, rest 3mins- all tough sets
195, 205, 215 215, 215
+
AMRAP in 15mins of:
3 Strict HSPU to 4" Depth
3 Weight Pronated Chin-ups- 75#'s
Score: 6 Rds + 3 reps

Notes:
- no idea if that a PR for the Hang Squat Clean but that was my max today.
- I'm pretty pleased with the Snatch complex, I still need more work. The last set felt the best.
- Super surprised with my score on the AMRAP, it doesn't look special but HSPU are a weakness and doing them strict at depth makes them even more challenging for me. I went into this thinking I was going to do barely any and banged out 18 reps. All the HSPU were done in singles.

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.

Oct. 28th - New Cycle #2

Week 6 / Day 1

A. Above Knee Hang Squat Cleans, build to a tough double- drop bar b/t reps
250#'s
B. OHS @33x1, rest 4-5mins
185, 195, 205
+
For time:
Bar Muscle Ups Sub Muscle ups- 6, 5, 4, 3, 2, 1
Kipping HSPU to 6" Depth- 3, 3, 3, 3, 3, 3
Time: 8m21s

Notes:

- Felt good on the Squat Cleans. My Front Squat is definitely my limiter
- OHS felt alright, haven't done these in a while. I'm sure their will be some big improvement over time.  - Had to sub Ring Muscle-ups for the Bar MU's because I don't have a pull-up bar low enough in my gym.
- MU's were done UB, the HSPU started to slow me down on the 5th set.