May. 1st

Week 3 / Day 3

A. OHS @22x1, 1 tough rep per min x 10mins- start @135#'s add 5#'s per min
Got up to 180#'s
B1. Alt. DB Power Snatch, 10 fast 10 reps @75#'s x 4 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 tough reps x 4 sets, rest 2min
10 reps x 4 sets

Apr. 27th

Week 3 / Day 1

A. Snatch Balance. OHS, 1.1- work to a challenging set
Got up to 185#'s
B1. Russian KBS- 40kgs, 10 reps x 3 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 reps x 3 sets, rest 10sec
All 10 reps
B3. Russian KBS- 40kgs, 10 reps x 3 sets, rest 2mins
Completed

Notes:

- This was a workout I missed in last weeks cycle. I strained my neck (a bad case of whip lash doing Hang Snatches). With all these niggles I've been getting lately, I've decided to focus more on the mechanics of the lift, then maximal effort every time
- Part C of this workout was an Aerobic Session, I cut it out for the reason that I'm doing tons of Aerobic and Lactic work on the FireFit Course 3-4 times a week.
- Snatch Balances were my limiter.
- KBS were straight forward, as well as the GH Raises.

Apr. 15th

Week 1 / Day 3

A. OHS @22x1, 3-2-1-3-2-1, rest 1m30s- only the 2nd wave tough
155, 165, 175, 175, 185, 195
B. Romanian DL @20x0, 8-10 reps x 3 sets, rest 3mins- tough sets
135(10), 155(10), 175(10)
C. GH Raises @20x0, 8-10 reps x 3 sets, 2mins
BW(10), 10(10), 15(9)
D. Airdyne, 8sec ALL OUT x 10 sets, rest 2min b/t sets
Completed

Mar. 9th- Open 14.2

Week 2 / Day 1

Mobility Work
Completed
+
Build to a moderately tough OHS for a single- work on a narrower grip
Got up to 185#
+
Couple of reps at:
OHS- 95#'s
CTB Chin-ups
Completed
+
"Open 14.2"
OHS @95#'s
CTB Chin-ups
Score: 182 reps

Open 14.2 Video

Notes:

- I'm just not in optimal form
- So far I've accumulated more points in the ranking in 2 workouts then all of last year.

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

Feb. 21st

Phase 2 / Cycle 6 / Day 1

A. OHS, build to a tough single
Got up to 205#'s
+
12, 9, 6 reps for time of:
OHS @175#'s
Ring MU's
Time: 10m45s

OHS / MU Tester Video

+
Airdyne
3 sets:
20sec @97%
20sec rest
20sec @97%
*rest 4-5min b/t sets
Completed     >30mph

Notes:

- First time really doing OHS heavy this year, took it easy because of the SI Joint injury. The movement felt foreign needs to be practiced a few more times.
- After Part A I thought the couplet was going to be a struggle at 175#. It actually felt pretty good. My shoulders were pretty rocked on this. I think I have to to work on my ROM for the OHS, not too sure if  some of the reps were good.
- kept the AD pace above 30mph, 3rd set was really tough

Feb. 15th

Phase 2 / Cycle 5 / Day 3- Modified

A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6

Notes:

- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s

Feb. 2nd

Phase 2 / Cycle 3 / Day 8- Modified

AMRAP in 30mins of:
500m Row
21 Ring Rows
21 OHS @45#'s
21 Shoulder Press @45#'s
21 Push-ups
21 Ring Rows
Score: 3Rds + 500m + 21 + 21 + 21 + 21 + 14 reps

Notes:

- My Avg Row was sub 2m00/500m
- Ring Rows were the toughest. I had to break these up a lot!
- OHS UB
- Shoulder Press, did these as Push Jerks, all UB. Not to sure if this was suppose to be a Strict Press.
- Not to sure about this score, Ring Rows really brought down my score.

Jan. 9th

Phase 2 / Cycle 1 / Day 5

OHS @33x1, 3 tough reps x 3 sets, rest 3mins- build up in weight before starting
185, 195, 205
+
4 sets ALL OUT:
30sec Thrusters @135#'s
30sec Rowing
*rest 6mins b/t sets
(reps / m)
1. 12 / 166m
2. 13 / 165m
3. 13 / 163m
4. 13 / 162m
+
3 sets @high effort:
60sec Double Unders
60sec rest
60sec Alt. Step Downs- 24"
60sec rest
(DU / SU)
1. 72 / 23
2. 72 / 24
3. 74 / 25

Notes:

- This workout is a day late, I had a Snowmobile course for work yesterday so I decided to take Tayden to the pool after instead of working out.
- OHS first time doing these heavy this year, this was really tough
- Thrusters/Row, this was really hard. Took me a while to recover after the fourth set
- DU, had a bunch of misses, need to work on my accuracy/consistency with these.

Nov. 6th

Phase 1 / Cycle 1 / Day 6

A. Snatch Pull. Snatch High Pull. Muscle Snatch. OHS, 1.1.1.1 x 10 sets, rest 1min
Complete
+
30mins @ moderate effort:
25 UB DU's x 4 sets
500m Row
20 Alt. Step-ups- 24"
0.5 miles Airdyne
Score: 4 Rds + 2 sets of DU's

Notes:

- The Snatch Tech work was good
- I love doing the long Mod. Effort MAP Sessions, its always a good sweat

Nov. 4th

Phase 1 / Cycle 1 / Day 4

10 x 1min Airdyne @90% / 1min Airdyne @50%
Distance= 6.69 miles     Cals= 331     Avg mph > 23mph
+
3 sets @ high effort
30sec Toes Through Rings
30sec rest
30sec Rowing
30sec rest
30sec OHS @65#'s
30sec rest

Score:
TTR- 16, 16, 16
Row- 157m, 159m, 159m
OHS- 13, 15, 15

Notes:

- 23mph to 24mph felt appropriate
- Steady throughout the MAP session

Aug. 10th

Rehab

A. Front Squat @30x1, 10 reps x 5 sets, rest 3mins- moderate
135, 145, 155, 165, 175
B. One Arm DB Row @30x0, 8-10/arm x 3 sets, rest 1min b/t sets
50(10), 60(10), 70(10)
C. OHS @45#'s, 100 reps for time
Time: 4m13s

Notes:

- Went a little harder then just moderate on the FS
- I was able to get 99 reps UB, boo, just collapsed on the final rep

Jun. 7-9th- CanWest Regionals

CanWest Regionals

Here's a recap for the weekend:

Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups

Time: 6m02s (25th)

Notes:

- Held a sub 1m40s Row
- Thrusters were UB, but unfortunately I'm not a fast mover when it comes to these. I got a few no reps and my 6'4" frame doesn't aid me much
- Chin-ups were broken into 4 sets I think, I got 21 straight, then it fell apart.
- I was hurting after this workout, puked my guts out after this one.

Event 2:

OHS 3RM

Started @225#'s

Score: 245.1 (13th Tied)

Notes:

- honestly I was really nervous about starting at this weight but it went up easily and I actually hit a PR for a 3RM @235#'s

Event 3:

For time:
30 Burpee Muscle-ups (Ring Height 88")

Time: 6m31s (8th)

Notes:

- I was a little more tired going into this from the OHS and I failed 3 reps. This score should've been better but I'm still pleased with it.

Event 4:

For time:
100 Wall Balls 20lbs to 10'
100 CTB Chin-ups
100 Pistols
100 Alt. DB Power Snatches- 70#'s

Time: 25m13s (9th Tied)

Notes:

- Almost got the workout done, the DB Snatches were a grinder
- I had a full out strategy for the workout, I probably looked ridiculous but I even used my stop watch. Here's my breakdown
- Wall Balls, 12 reps every 30sec
- CTB Chin-ups, 4, 3, 3 reps, every 15sec do 1 set of those
- Pistols- steady throughout
- DB Snatches, hold on and go, this fucken sucked.

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jumps- 30"

Time: 6m01s (17th)

Notes:

- this was my most disappointing workout
- I went away from my plan to optimize this workout for me, I did some really bad DL at the end

Event 6:

For time:
100 Double Unders
50 HSPU
40 T2B
30 Fat Bar STO @160#'s
90' Fat Bar Front Rack Walking Lunge

Time: 14m46s (12th)

Notes:

- This was my best workout for the weekend, I followed my own game plan and it worked perfectly for me.
- HSPU are a huge weakness for me and I was able to get through them decently and unscathed

Event 7: 

4 Rds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans @225#'s
100' Sprint

Time: 7m25s (17th)

Notes:

- I had to be really careful not to go to failure on the Squat Cleans, I took some time between reps


So I ended up coming 11th place Overall. The competition this year was noticeably better. My goal was Top 10, it was achievable but I'm still really happy with my performance. My body is still in one piece and I'm ready to compete in the first FireFit Competition this weekend!!!

Jun. 2nd

Week 4 / Day 1- Regional Prep

OHS, build to 225lb for a single
Completed
+
15 Burpee Muscle-ups
Time: 1m53s
+
2 sets @75%:
500m Row
25 Thrusters @45lbs
15 Chin-ups
*rest 3mins b/t sets
1. 2m54s
2. 2m54s

Notes:

- OHS felt decent today
- Burpee MU's felt solid, I went ALL OUT on this
- The "Jackie" prep, I kept everything the pace I would go in the comp. I need to move faster through the thrusters

May. 29th

Week 3 / Day 5- Regional Prep

OHS, quickly build to a moderately tough single
Got up to 225#'s
+
4 Squat Clean @225#'s per min for 4mins
3 Rds w/ 4 reps, 2 reps on the last Rd
+
15 Burpee MU's ALL OUT x 2 sets, rest 5mins b/t sets
1. Time: 1m58s     2. Time: 2m20s
+
3 sets: 
20 Kipping HSPU
20 Chin-ups
*rest 2mins
1. 1m46s
2. 2m26s
3. 3m06s
+
3 sets:
20 T2B
10 Fat Bar STO @160#'s
10 Fat Bar Front Rack Walking Lunges Forward Lunge @160#'s
*rest 2mins
1. 2m28s
2. 2m31s
3. 2m28s

May. 25th

Week 3 / Day 1- Regional Prep

Event 2:

OHS 3RM Ladder in 7mins
-started @225lbs
Score: 235.1
+
rest 2mins
+

Event 3:

30 Burpee Muscle-ups for time
Time: 5m52s
+
rest 20mins
+
Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups
Time: 6m08s

Notes:

- Honestly I feel really good about today
- I was worried about getting a 225lb OHS for a triple, mission accomplished. That's also a PR for me. I haven't done much OHS work this year for multiple reps.
- Almost an 1min improvement from last time on the 30 Burpee MU's. My pacing was much better than last time. No failed reps
- For "Jackie", 1st time doing this in 3+ years, essentially when I first started CF. Thrusters were UB, CU's in 3 broken sets. Row was an 1m40s pace. This isn't the greatest regional score but after doing the OHS and MU's 20mins before, I know my "Jackie" time WILL be better when I'm fresh.

May. 17th

Week 2 / Day 1 Regional Prep

A. OHS, build to a 1RM from the floor
Got up to 225#'s
B. Perform 1Rd per min for 10mins:
5 DL @315#'s
5 BJ- 30"
Completed
C. Kipping HSPU, 50 reps for time
Time: 6m21s
D. KB Front Squats @24kgs/arm, 12 Unbroken per min for up to 10mins
(reps) 12, 12, 11, 6, 6, 7, 6, 6, 6, 6 reps

Notes:

- My knee was bad today, once every year or so I have this bone chip from a previous injury that locks my knee up and irritates my knee for a day or two. I got through it today. This wasn't a good workout today.
- The OHS, I was Clean and Jerking the bar into position, I think this will be key for the heavy weights and its more of a guranteed lift for me. I failed on 250#'s and 240#'s. Need more practice with the heavier weights, I haven't done this in a long time. I need to get a 225# OHS.
- The couplet, everything was done in 27-29sec. I did the box jumps with a step-down. This wasn't the easiest.
- Did the HSPU wrong, I went with a big set at the start and that fried my shoulders.
- This exercise sucked the most, the KB Front Squat blow. It's my shoulders and upper thoracic and fails first.

May. 13th

Week 1 / Day 4 - Regional Prep

OHS Event- Start @155#'s, add 10#'s per min for 6mins
Completed got 205#'s for a triple
+
AMRAP in 15mins of:
15 Unbroken CTB Chin-ups
15 Kipping HSPU
Score: 5Rds + 15 + 7 reps
+
5 x 45sec Airdyne @97%, rest 6mins b/t sets
Completed     >28.8mph

Notes:

- Slight fatigue for the 205#'s set, everything started with a Squat Snatch. I wouldn't do that many sets in the true event. I want my starting weight to be at least 225#'s
- Tried to keep a 29mph pace throughout, I was slightly under for a bit on a few sets. This was a quad pump.

May. 5th

Week 28 / Day 5

15 CTD Burpees to 6" OH All Out every min for 5mins
Completed
+
5mins extra rest (I took 10mins all together)
+
60mins @75%:
1K Row     sub 2m10s avg/500m
5 Wall Climbs
30 Russian KBS-24kgs
1 mile Airdyne     >20mph
5 Skin the Cat n Rings
15 OHS @45#'s
Score: 5 Rds + 400m

Notes:

- The Burpees were hard, I think the times started at 35sec sets to 48sec on the last set
- Between recovering and setting up for the 60min grinder I took 10mins
- I was pretty steady throughout the whole 60mins, this is work related for me, I took no drink breaks / breaks for the whole 60mins.

Apr. 28th

Week 27 / Day 6

6mins @90%:
3 Muscle-ups
15 cals Airdyne >24.5mph     
Score: 6 Rds + 1 rep
- rest 6mins
6mins @90%:
5 KBS @40kgs
10 Wall Balls, 20#'s to 10'
15 TnG Box Jumps- 20"    
Score: 4 Rds + 5 + 10 + 6 reps
- rest 6mins
6mins @90%:
10 OHS @95#'s
300m Row sub 1m50s avg/500m
Score: 3 Rds + 10 reps + 20m
- rest 6mins
6mins @90%:
60 Power Clean and Push Press @65#'s
AMRAP DU's in remaining time
Score: 140 reps

Notes:

- 1st scenario: Muscle-ups were UB
- 2nd scenario: all movements were steady and UB
- 3rd scenario: OHS were UB
- 4th scenario: PC + PP- 20, 10, 10, 10, 10 reps. I had about 2m15s left when I started the DU's.
- Overall I'm pleased with the session