Nov. 12th

Week 6 / Day 1

A1. Front Squat @41x1, 3-4 reps x 5 sets, rest 1min
185(4) x 5 sets
A2. Wtd. Pronated Chin-ups @21x0, 2-3 reps x 5 sets, rest 90sec
35(3), 45(3), 50(3), 55(3), 60(3)
B. DB Bent Over Row, @21x0, 3-5 reps x 3 sets, rest 1min
90(5) x 3 sets
+
4 sets:
10 Goblet Squats @70#'s
400m Row @90% aerobic
-rest 2mins
1. 1m52s (1m48.5)
2. 1m53s (1m48.3)
3. 1m49s (1m44.9)
4. 1m50s (1m44.9)

Notes:

- Dropped the FS weight this week, it was good intensity but most importantly my explosion and technique felt great
- Switch to Pronated this week for the WCU
- Messed up on the LEnd part, it was suppose to be 5 sets not 4 but I just realized that right now. Not a big deal. My recovery felt better b/t sets.

Dec. 28th

Phase 1 / Cycle 8 / Day 2

1000m Row @2k PR x 3 sets, rest 6-8mins b/t sets
(time / avg 500m)
1. 3m14.6 / 1m37.3
2. 3m15.5 / 1m37.8
3. 3m16.0 / 1m38.0
+
For Time of:
10 KBS @40kgs
15 CTD Burpees to 6" OH
20 Goblet Squat @40kgs
15 CTD Burpees to 6" OH
10 KBS @40kgs
Time: 3m25s

Notes:

- Rowing was tough as usual
- For the Burpee Tester, steady and unbroken for all the movements. The Goblet Squats and 2nd set of Burpees was the toughest portion on the test.

Jan. 1st

Week 13 / Day 2

Complete 1 Rd @90% effort every 2mins for 30mins:
5 KB Goblet Squats- 32kg
5 Burpee Box Jumps- 24"
5 Toes to Bar
35 Double Unders

1. 1m05s
2. 1m10s
3. 1m07s
4. 1m08s
5. 1m10s
6. 1m11s
7. 1m08s
8. 1m07s
9. 1m05s
10. 1m06s
11. 1m09s
12. 1m07s
13. 1m10s
14. 1m05s
15. 1m04s

Notes:

- This was a tough workout but I dig it!
- UB on about 10 of the 15 sets of the Double Unders, this is good especially being under duress from other exercises.