Dec. 3rd

Phase 1 / Cycle 5 / Day 1

A. Front Squat @40x1, 3 reps @85% RM (285) x 6 sets, rest 3mins
@242#'s Completed
B. High Hang Squat Snatch, build to a tough triple- full pause in hang
Got up to 165#'s
C. 5 Unbroken Ring Muscle ups per 2mins for 20mins
5 sets @ 5 UB     4 sets @ 4 UB     1 set @ 5 UB
D. Airdyne, 12sec ALL OUT per 90sec for 15mins
Completed

Notes:

- The FS felt great, a little sticky coming out of the bottom but the power felt good the rest of the way
- HS felt alright
- MU's were alright
- The AD was tough

Dec. 1st

Phase 1 / Cycle 4 / Day 6

Squat Snatch. High Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 7 sets, rest 1min
Completed
+
60mins @moderate effort:
500m Row- sub 2min avg/500m
3 Wall Walks
9 Burpees onto 20" Box
15 KBS- 16kgs
1mile Airdyne- >19mph
Score: 8 Rds + 90m

Notes:

- accidentally did Above Knee Hang Squat Snatch. My Shoulders are always tight in this technical work because of yesterdays workout.
- Steady throughout the 60mins, no drink breaks

Sept. 28th

Week 2 / Day 3

A. Snatch Balance. High Hang Squat Snatch, 1.1 x 10 sets, rest 1min @135#'s
Completed
B. Back Squat w/ Chains @10x1, 2 reps @ 45% RM + Chains x 10 sets, rest 1min
@146#'s Completed
C1. Seated Behind Neck BB Press @30x3, 4-6 reps x 4 sets, rest 2m30s
95(6), 105(6), 115(6), 125(4)
C2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 3 sets, rest 2m30s
65(5), 80(4), 80(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
14 reps, 14 reps, 12 reps
D2. CTB Chin-up Cluster, 5.5.5.5.5 x 3 sets, rest 2mins
All UB

Notes:

- The Oly lifts felt a little sluggish at the start but by the end it was flowing well.
- Need to improve on my HSPU's, I should be able to do more
- All Chin-ups were done butterfly