Feb. 24th

Phase 2 / Cycle 6 / Day 4

AMRAP in 10mins of:
15 Lateral BB Burpees
15 OHS @95#'s
15 Lateral BB Burpees
15 OHS @115#'s
15 Lateral BB Burpees
15 OHS @135#'s
15 Lateral BB Burpees
15 OHS @155#'s
AMRAP of Lateral BB Burpees in remaining time
Score: 8 reps at 155# OHS

Lateral Burpees / OHS Tester Video

+
rest as needed
+
1min Box Jumps- 24"- Step Downs / 1min rest x 5 sets
29 reps, 29 reps, 27 reps, 27 reps, 29 reps

Notes:

- My OHS Endurance was the disappointing part on this Tester. The OHS needs to be done Unbroken. I'm not their yet.
- Box Jumps were good

Nov. 20th

Phase 1 / Cycle 3 / Day 4

10 x 1m30s Airdyne @90% / 1m30s Airdyne @50%
Distance= 9.26 miles     Calories= 418     Avg MPH > 22mph
+
3 sets @high effort:
30sec Power Snatch @75#'s
30sec rest
30sec Lateral Barbell Burpees
30sec rest
30sec Wall Balls- 30# / 10'
30sec rest

Scores:
Power Snatch- 11 reps, 12 reps, 12 reps
Lateral Burpees- 11 reps, 11 reps, 12 reps
Wall Balls- 15 reps, 15 reps, 15 reps

Notes:

- AD, was tough, I was able to maintain a 22mph pace
- the MAP, my breathing was up on this one

Apr. 3rd

Week 24 / Day 5

20mins @90%:
10 Thrusters @115#'s
15 Lateral Barbell Burpees
20 cals Airdyne
Score: 6Rds+10+5 reps

Notes:

- This was a hard workout, everything was getting the breathing out of control, Lateral Bbell Burpees suck big time.
- I was able to do all the Thrusters UB
- FireFit Season start today, I'm not doing any of the training because of my commitment to the CF Season but I'm at every practice to coach the fellas. I'm really stoked about our team this year, we had an unreal off-season. Our team hired Mike to put together a S+C Program for us, I think this will give us an edge this year and for the future as well.
- 13.5 is going to be an awesome workout, I'm looking forward to it.

Mar. 18th- MAP Scenarios

Week 22 / Day 4

10mins @90%:
10 KBS- 88lbs
10 Wall Balls- 30#'s
10 Box Jumps- 30"- Step Downs
Score: 6 Rds + 1 rep
- 10mins rest
10mins @90%:
20 OHS @75#'s
20 Lateral Barbell Burpees
Score: 3 Rds + 20 + 8 reps

Notes:

- This was a hard day for scenarios.
- The first batch was heavy, I was able to move decently, breathing got heavy around the 5th set. KBS and WB's were UB and BJ were steady.
- The Second Batch was hard, I suck at both exercises. The Burpees were getting my breathing out of control. This should be a 5 Rds plus, wondering what this would look like as a first scenario for myself.
- The 2nd scenario should've been executed better.

Mar. 12th

Week 21 / Day 7

Every Minute on the Minute for 10mins:
Even- 10 CTB Chin-ups- All Unbroken
Odds- 10 Ring Dips- All Unbroken
+
21, 15, 9 reps for time of:
Squat Snatch @95#'s
Airdyne- Calories
Lateral Barbell Burpees
Time: 10m00s

Notes:

- CTB Chin-ups and Ring Dips felt good
- The triplet was tough

Feb. 28th- MAP Scenarios

Week 20 / Day 3

10mins @90%:
25 Wall Balls- 20#'s
25 Box Jump Overs- 24"
Score: 4 Rds + 25 + 23 reps
*Goal is 4Rds+
+
10mins rest
+
10mins @90%:
8 Deadlifts @185#'s
12 Lateral Bar Burpees
50 Double Unders
Score: 5 Rds + 8 reps
*Goal is 5Rds+

Notes:

- Felt great on the 1st scenario. I was in control of my breathing throughout.
- I knew the 2nd scenario was going to suck and it did. Double Unders weren't that good, I miss count 5 reps in total for the DU's. This scenario was tough.

Feb. 15th- Aerobic Tester

Week 18 / Day 7

Aerobic Tester

AMRAP in 15mins of:
50 OHS @95#'s
50 Lateral Barbell Burpees
50 Front Squats @95#'s
50 Lateral Barbell Burpees
50 Back Squats @95#'s
50 Lateral Barbell Burpees
Score: 228 reps
*Goal is to start the last set of Burpees

Notes:

- This was a brutal tester
- The OHS felt really good
- I was stepping over the bar for the Burpees, I don't know if thats allowed
- This workout had my weakness, squat stamina, the front squats sucked

Feb. 7th- Aerobic Tester

Week 17 / Day 7

Aerobic Tester:

AMRAP Ladder in 10mins of:
Power Clean @95#'s-     3, 6, 9, 12, 15, 18, 21, etc...
Lateral Barbell Burpees- 3, 6, 9, 12, 15, 18, 21, etc...
Goal is 160+ reps total
Score: 179 reps

Aerobic Tester Video

Notes:

- I'm happy with the score.
- I messed up on the 3rd burpee in the first set, I did the burpee but I forgot to jump over the bar

Feb. 2nd

Week 17 / Day 2

A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set   (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s

Notes:

- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.

Jan. 21st

Week 15 / Day 6

3 sets @97%:
30sec Power Clean @155#'s
30sec Lateral Barball Burpees
30sec Airdyne
*rest 9mins b/t sets
(PC (reps)/ Burpees (reps) / Airdyne (cals))
1. 15 reps / 14 reps / 21 cals
2. 15 reps / 13 reps / 16 cals
3. 13 reps / 12 reps / 16 cals

Video of Intervals

 +
rest 10mins 
+
20min Row @50%
Distance= 3879m     2m34.7 avg/500m

Notes:

- First puker of the season. Took me about 20mins after the intervals (then puking) to finish off the Row.
- The intervals were tough but I thought I did a great job on them.
- The Row was more like an EZ pace.

Jan. 18th

Week 15 / Day 3

Squat Snatch, 1 rep every min for 15min @155#'s
Completed
+
21, 18, 15, 12, 9 6, 3 reps for time @90%:
Hang Squat Snatch @65#
Lateral Barbell Burpees
Time: 11m49s
+
10min rest
+
For time @90%:
50 cals Airdyne
25 Chin-ups
50 cals Airdyne
25 Chin-ups
50 cals Airdyne
Time: 8m04s

Notes:

- My Squat Snatch tech was really good today, every rep was solid. I enjoyed doing this.
- For both MAP scenarios were mentally tough but breathing was my limiter especially on the first scenario.
- First Scenario- I personally don't think this was a very good time, went out too fast at the start and I stopped too many times to catch my breathing.
- My recovery between scenarios was great
- Second Scenario- I think this was a pretty good time, UB on the first set of chins and the second set took 3 sets. I'm really pleased with this scenario.

Dec. 28th

Week 12 / Day 6

3 x 35sec Row ALL OUT, rest 4mins
(Distance / Pace)
1. 222m / 1m18.6 avg/500m
2. 227m / 1m17.1 avg/500m
3. 225m / 1m17.4 avg/500m
+
3 sets @97%:
20sec TnG Power Cleans @145#'s
30sec Lateral Barbell Burpees
*rest 6mins b/t sets
1. 10 reps / 12 reps
2. 10 reps / 12 reps
3. 10 reps / 13 reps
+
10 x 30sec Row @90% / Row 30sec @ EZ Pace- raise rower 6" w/ plates
(Total Distance = 1548m     avg/500m = 1m36.8)
1. 156m
2. 156m
3. 154m
4. 154m
5. 153m
6. 154m
7. 153m
8. 156m
9. 156m
10. 157m

Notes:

- The first part of rowing was good, I'm pleased with the power output.
- I was moving the PC a lot better today.
- good speed through the lateral burpees
- The incline rowing was interesting, zero rest on the legs even going at a EZ pace.

Oct. 18th

Week 4 / Day 7

Front Squat w/ Chains @10x1, 2 reps @55% RM + Chains x 6 sets, rest 1min
@152#'s Completed
+
10 Sets @85-90%
30sec Power Snatch @65#'s- 11, 11, 12, 11, 12, 12, 12, 12, 12, 12
30sec Rest
30sec Lateral Bar Burpees- 9, 10, 9, 10, 9, 10, 10, 9, 10, 10
30sec Rest
30sec BJ- 30"- step down every rep- 11, 11, 11, 11, 12, 12, 11, 11, 11, 12
30sec Rest
30sec Row- 147m, 147m, 148m, 148m, 148m, 148m, 150m, 148m, 148m, 150m
30sec Rest

Notes:

- Fucked up, forgot to do the Front Squats at the start. Finished it by itself tonight when I noticed.
- Consistent throughout the exercises. Started feeling it around set 6-7.