Mar. 22nd- Open 14.4

Week 4 / Day 5

"Open 14.4"

AMRAP in 14mins of:
60 cals Rowing
50 T2B
40 Wall Balls, 20#'s to 10'
30 Cleans @135#'s
20 Ring Muscle-ups
Score: 197 reps

Notes:

- Funny thing happened my old iPhone was recording and ran out of memory halfway through the T2B. So I took a 5-8mins break and restarted. It's a junky phone, I thought I had enough space but I guess not, thank god it didn't do that during the MU's
- So my plan was working to the "T" more than enough time on the MU's (3m58s). Went to hot on the MU's and burned out.
- Overall I feel pretty good about this score, really wish I got 20.
- Video is uploading.

Mar. 19th

Week 4 / Day 3

Deadlift @11x1, 2 reps @70% RM (455) per min x 5 mins
@318.5#'s Completed
+
EMOM x 10mins:
1st- 5 Power Clean + 2 Shoulder to Overhead @155#'s- TnG PC's
2nd- 2 Power Clean + 5 Shoulder to Overhead @155#'s- TnG PC's
Completed
+
AMRAP in 10mins:
15 Wall Balls @20#'s
10 Shoulder to Overhead @115#'s
5 CTD Burpees onto 24" Box
Score: 5Rds + 15 + 6 reps

Notes:

- DL felt good, no issues
- EMOM smooth and felt good
- the triplet sucked, this was a rough one, I don't know what a good score would be.

Mar. 6th

Week 1 / Day 6

Power Snatch, 1 Moderate effort rep per min x 10mins
@185#'s Completed
+
Power Clean, 1 Moderate effort rep per min x 10mins
235#'s Completed
+
10mins @high effort:
10 Power Clean @135#'s
10 CTD Burpee Box Jumps- 24"
Score: 5 Rds + 10 + 3 reps

Power Clean / Burpee Box Jump Video

Notes:

- The Power Snatch felt good

- Power Clean felt good as well, no issues for either of them

- The Couplet was tough on the breathing, especially during the burpees

Feb. 17th

Phase 2 / Cycle 5 / Day 5- Modified

A. Power Clean, 1 moderate effort rep per 30sec x 20 reps
@225#'s Completed
B. Press, 2 reps @80% RM (175) per min for 10mins
@140#'s Completed
C1. Pendlay Rows @22x0, 4-6 moderate effort x 5 sets, rest 10sec
135(6), 145(6), 3 x 155(6)
C2. Push-ups, 20 reps x 5 sets, rest 2mins
All UB

Notes:

- PC felt good, pleased that I'm back to doing 225#'s after the SI Joint Issues, the power isn't back yet though
- Push-ups were fatiguing at the end

Feb. 14th

Phase 2 / Cycle 5 / Day 2- Modified

20mins @moderate effort:
250m Row
5 T2B
5 CTD Burpees
5 T2B
30sec Front Bridge
Score: 8 Rds + 180m
+
rest as needed
+
5 Rds for time of:
10 Power Cleans @115#'s
15 Wall Balls- 20#'s
Score: 5m11s
*Goal sub 6mins

Tester Video

Notes:

- Enjoyed the 20min workout, the 2nd set of T2B were the hardest to maintain.
- Pleased with the testers time, I'm glad I was able to hold on and go Unbroken through both movements. Very Encouraging.

Jan. 5th

Phase 2 / Cycle 1 / Day 2

Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
Got up to 215#'s
+
4 sets ALL OUT:
10 Power Cleans @155#'s
10 CTD Burpees
10sec Airdyne
*rest 6min b/t sets
1. 1m03s
2. 59sec*
3. 1m01s
4. 1m00s
+
5 sets @high effort:
30sec Wall Ball- 20#'s
30sec rest
30sec KBS-32kgs
30sec rest

Scores:
Wall Balls- 16, 15, 15, 15, 15
KBS- 13, 13, 14, 14, 14

Notes:

- Felt good on the Presses
- This is the first speed work I've done this year, needs work.
- Missed counted 1 rep on the burpees on the 2nd set
- moving fluidly and breathing good on the WB/KBS

Nov. 27th

Phase 1 / Cycle 4 / Day 3

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Power Clean, build to a tough triple
Got up to 245#'s
C. Strict HSPU to Deficit, 2 tough reps per min for 20mins
@3/8" 17 sets, @1" 3 sets
D. GH Raises @30x0, 5-6 reps x 5 sets, rest 2mins
21(6), 24(6), 27(6), 30(6), 33(5)
E. DB Back Ext. @20x0, 8-10 reps x 3 sets, rest 2mins
40(10), 50(10), 60(10)

Notes:

- BS, felt good
- PC, stuck to a definite tough set
- HSPU were an improvement this week, all to a certain depth. I made it tougher for the last 3 sets. Finished it on a positive note

Nov. 11th

Phase 1 / Cycle 2 / Day 3

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Clean Pull. Power Clean. Squat Clean, 1.1.1- reset b/t reps
Got up to 265#'s
C. Strict HSPU's, 2 tough reps per min for 20mins
From Floor, completed all UB
D. GH Raises @20x0, 8-12 reps x 4 sets, rest 2mins- make them all tough sets
15 (12), 18(9), 15(8), 15(8)

Notes:

- BS is feeling stronger
- SC @265 was tough, not a max
- The HSPU was tough as usual
- GHR, I changed the leverage to make it harder but also to put less strain on my knee caps.

Nov. 3rd

Phase 1 / Cycle 1 / Day 3

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Power Clean. Squat Clean, 2.1- build to a tough set
Got up to 255#'s
C. Strict HSPU, 2 tough reps per min for 15mins
From Floor Completed
D. GH Raises @20x0, 8-12 reps x 3 sets, rest 2mins- make them all tough sets
15(12), 18(10), 21(8)

Notes:

- The BS was moderate effort, not at all easy for me right now
- SC was really tough at 255#'s, might've been from the lack of warm-up progression / reps. Also I haven't done this exercise in a long time
- HSPU, this was getting tough at the end. Let's keep progressing on this exercise. (ex. next week 3 reps every min for 15mins)
- GHR, every set was tough

Oct. 11th

A. Snatch Pulls Cluster, 1.1.1 @225#'s x 5 sets, rest 2mins
Completed
B. Power Clean, 5-4-3-2, rest 2mins- All TnG, Increase per set
185, 205, 225, 245
C. Front Squat @185#'s, 5 reps per min for 10mins- each min start with a SC for 1st rep
Completed

Sept. 3rd

A. Back Squat w/ Chains @20x1, 3-3-2-2, rest 4mins- all tough sets
225, 235, 255, 265
B. Power Cleans, build to a tough single
Got up to 285#'s
+
10 Rds for time of:
1 Hang Power Clean @235#'s
2 Ring MU's
3 Box Jumps- 40"
4 Strict HSPU
Time: 19m55s

Notes:

- Pleased with the BS, this year I was able to maintain my strength
- The PC had some pop to it
- Box Jumps were done strict, with no step into the jump
- HSPU's were the limiting factor. On the positive note I was able to do 40 reps combined with some other movements.
- FireFit National Championship this weekend in Edmonton, the team and myself are ready to kick some ass.

Sept. 1st

"Hotshot 19"

6 Rds for time of:
30 Air Squats
19 Power Cleans @135#'s
7 Strict Pull-ups
400m Run
Time: 37m45s

Notes:

- RIP Brothers, we'll never forget

Aug. 18th

A. Power Snatch, 1 moderate rep per min for 10mins
@185's Completed
B. Power Clean, 1 moderate rep per min for 10mins
@265#'s Completed
C1. CGBP w/ Chains @30x1, 2-3 reps x 5 sets, rest 2mins
183(3), 193(3), 203(3), 206(2), 209(2)
C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 2mins
165(5), 175(5), 185(5), 195(5), 195(5)
+
30 Strict HSPU for time- max width 34"
Time: 13m16s

July. 9th

Week 3 / Day 6

A. Back Squat @30x1, 4-5 reps x 5 sets, rest 3mins
245(5), 255(5), 265(5), 275(5), 275(4)
B. Power Clean Cluster, 1.1.1- build to a max set
Got up to 255#'s
+
2 Ring MU's per min for 10mins
Completed
+
EMOM for 15mins of:
3 Kipping HSPU
4 CTB Chin-ups
Completed

May. 6th

Week 28 / Day 6

5mins @90%:
15 Thrusters @65#'s
10 Chin-ups  
Score: 4 Rds + 15 reps
- rest 10mins
10mins @90%
10 Power Cleans @135#'s
10 Box Jumps- 30"- step downs
10 Push-ups
Score: 5 rds + 10 reps
- rest 15mins
15mins @90%:
300 cals on Airdyne     > avg 22mph    (Time= 12m40s)
AMRAP Back Squat @135#'s in remaining time- cannot drop the bar
Score: 36 reps

Notes:

- Great week of workouts, this week my goal was to do the workout first thing in the morning on my days off. Mission accomplished!!
- 1st Scenario- everything was unbroken, focused on staying in that percentile.
- 2nd Scenario- PC were fast single, reason being I knew 10 TnG would get my breathing out of control. This was a tough scenario.
- 3rd Scenario- Never done 300 cals straight before, my quads were sore going into this from the other scenarios. I got 230 cals at 10mins. I had to keep in mind that my score will be the BS, so I needed to be consistent once I got the bar up. I was really steady on the BS a rep every 3-4sec.
- Looking forward to the Regional Workouts!!

May. 1st

Week 28 / Day 1

A. Snatch, build to 225#'s for a single
Got to up 225#'s
B. Clean and Split Jerk, build to a max
Got up to a 286#'s PR!!

C+J Video

C. Power Clean and Push Jerk, 1 rep every 30sec for 10mins @225#'s

Completed

Notes:

- Moved up to 225#'s with less sets and with no misses

- Missed 295# and 287.5#'s on the C+J, really need to focus on getting that bar in a better catch position

- All the PJ were done with TnG, the catches were getting better as the sets moved on

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

Apr. 27th

Week 27 / Day 5

3 sets @97%:
30sec Power Clean @155#'s
30sec Burpees to 6" OH
* rest 6mins
(PC reps / Burpees reps)
1. 14 / 11
2. 15 / 12
3. 15 / 12
+
5mins extra rest
+
45mins @75%:
5 TGU/arm @24kgs
30 Walking Lunges
30 Unanchored Sit-ups
500m Ski Erg     sub 2m15s avg/500m
Score: 6 Rds + 10 + 30 + 30 + 80m

Notes: 

- Really pleased with the scores on the Lactic Power, recovery was great between sets.
- The MAP Marathon, all the TGU's were done UB, I was steadily moving throughout the time frame.
- A side note I definitely don't miss the TGU's from the Big Dawg Blog days (do a 100 reps for active recovery, fuck my knees are still raw from those days, haha). I don't mind doing them, their a great full body exercise and they can get the HR + Breathing Jacked up.

Apr. 23rd

Week 27 / Day 1

A. Snatch, build to a max
Got up to 240#'s PR!!

Snatch Video

B. Clean and Split Jerk, build to a max
Got up to 265#'s, missed 295#'s twice on the Split Jerk
C. Power Clean and Push Jerk, 1 rep every 60sec for 15mins @225#'s
Completed

Notes:

- Got up to 240#'s with zero misses on the way up
- Went for a PR, the PC felt good, just missed the split jerk on the second attempt. On a positive I haven't done 295# on a Clean in along time
- All the PC and PJ were done TnG

Apr. 11th

Week 25 / Day 4

15, 12, 9 reps for time:
Power Clean @115#'s
CTD Burpees
Time: 2m30s * miscounted 1 rep on the 9 reps of PC
+
10min rest
+
15, 12, 9 reps for time:
Power Clean @115#'s
CTD Burpees
Time: 2m40s

Notes:

- I was able to recover fast after the 1st set
- Obliterated after the 2nd set, I had to lay down for 20mins
- I'm pleased with the times, pretty the same as last time