Nov. 29th

Week 7 / Day 2

For time @80-90%:
10m Bear Crawl
25 Push-ups
10m Bear Crawl
80 Walking Lunges
10m Bear Crawl
25 Ring Rows
10m Bear Crawl
25 Box Jumps- 24", Step downs
10m Bear Crawl
Time: 6m37s

Nov. 16th

Week 6 / Day 4

A1. CG DL @21x0, 2-3 x 4 sets, rest 1min
315(3), 315(3), 335(3), 345(3)
A2. Wtd. Dips @20x1, 2-3 reps x 4 sets, rest 90sec
70(3), 80(3), 90(3), 105(2)
B1. DB Press @20x1, 4-6 reps x 4 sets, rest 30sec
45(6) x 4 sets
B2. DB Incline @20x1, 6-9 reps x 4 sets, rest 30sec
45(9) x 4 sets
B3. Push-ups @1010, amrap(-1) x 4 sets, rest 3mins
24 reps, 14 reps, 9 reps, 8 reps
C. Hollow Body Holds, 60sec x 3 sets, rest 2mins
Completed

Nov. 8th

Week 5 / Day 4

A1. Clean Grip DL @21x0, 3-4 reps x 3 sets, rest 1min
315(4) x 3 sets
A2. Wtd. Dips @20x1, 3-4 reps x 3 sets, rest 90sec
44(4), 53(4), 70(4)
B1. DB Press @20x1, 5-7 reps x 4 sets, rest 30sec
40(7), 40(7), 45(5), 45(5)
B2. DB Incline Press @20x1, 8-10 reps x 4 sets, rest 30sec
50(10), 50(8), 45(9), 45(8)
B3. Push-ups @1010, AMRAP(-1) x 4 sets, rest 3mins
18 reps, 10 reps, 8 reps, 7 reps
C. Hollow Body Holds, 45sec x 4 sets, rest 90sec
Completed

Notes:

- B Complex was tough, I fatigue pretty quickly on the push-ups and DB Incline
- Hollow Holds were tough as well

Oct. 11th

Week 2 / Day 1

A1. Wtd. Dips, build up to a max
115#'s
A2. Wtd. Pronated Chin-up, build up to a max
90#'s
B. Sorenson Hold, max time
Time: 2m24s
+
21,18,15,12,9 reps for time of:
KBS- 1.5pd
Push-ups
Time: 7m30s

Oct. 8th

Week 1 / Day 5

3 sets of:
600m Row
20 Push-ups
1 Rope Climb
600m Row
20 Push-ups
1 Rope Climb
*rest 5mins b/t sets

Score:
6m09s
6m13s
6m30s

Notes:

- Rowing pace was around 1m55 avg/500m
- 5 of the 6 push-ups sets were UB
- my rope climbs consists of sitting on the floor, using all arms and touch the ring at 10.5'

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. 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. 29th

Phase 2 / Cycle 2 / Day 6- Modified

Wtd. Pronated Chin-ups, 1 rep per min for 20mins
@90#'s 15 sets     @100#'s 5 sets
+
3 Rds for time of:
1 mile Airdyne
25 Push-ups
50 Air Squats
Time: 13m55s

Notes:
- had to kick up on the 100#'s CU to get the last inch or two
- Airdyne avg was above 21mph, this wasn't an easy tester
- My SI Joint felt good on the Air Squats

Nov. 13th

Phase 1 / Cycle 2 / Day 5

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Jerk, build to a Max
Got up to 255#'s PR!
C1. Medium Grip Fat Bar Bench Press @20x1, 2 reps x 6sets, rest 1m30s
185, 205, 225, 235, 245, 255
C2. Pendlay Rows @22x0, 2 reps x 6 sets, rest 1m30s
185, 195, 205, 215, 215, 215
D. 15--->1 Unbroken Push-ups for time
Time: 9m08s

Notes:

- BS felt good, not easy, but wasn't too tough
- BP felt good
- Push-ups were tough, I need to work on more endurance for this exercise

July. 30th

Week 1 / Day 1 Rehab

A1. Press @11x1, 3-3-2-2, rest 2mins
65, 75, 75, 85
A2. Wtd. Pronated Chin-ups @30x0, 2-3 reps x 4 sets, rest 2mins
10(3), 10(3), 25(3), 35(3)
B1. Kipping HSPU Strict HSPU, AMRAP in 30sec x 4 sets, rest 2mins
10 reps / 6 reps, 6 reps, 5 reps
B2. CTB Chin-ups Strict Pronated Chin-up, AMRAP in 30sec x 4 sets, rest 2mins
10 reps / 12 reps, 9 reps, 10 reps
C. 100 Shoulder Width Push-ups for time
Completed

Notes:

- About a week ago I tweaked my SI Joint doing the Pendlay Rows, then I tweaked it worse a few days ago during a FireFit Practice.
- I've been reading K-Star's Book How to Become a Supple Leopard. I truly believe my technique isn't where it should be for optimal torque. I will be starting with light weights and doing the movements correctly, not just do the movement to get more weight up.
- This will help two things: One- by moving correctly I will have less degradation on my joints (longevity) and my body will not be compensating for poor technique (injury prevention). Two- By creating proper torque through great technique I will set myself up to lift more weight and do more reps (Performance)

- Switched a couple things up because a few things bothered my back.
- didn't time the Push-ups because I was working on technique

May. 18th

Week 2 / Day 2 Regional Prep

A. 15 Burpee Muscle-ups for time x 2 sets, rest 5mins b/t sets- rings @88"
2m12s and 2m22s
B. 5 sets @ high effort:
15 CTB Chin-ups
AMRAP Strict Ring Dips
*rest 2mins b/t sets
1. UB / 13 reps
2. UB / 5 reps
3. UB / 2 reps
4. UB / 2 reps
5. UB / 2 reps
+
3 sets @ high effort:
20 T2B
20 Push-ups
*rest 2mins b/t sets
1. 55sec
2. 1m20s
3. 1m57s

Notes:

- The Burpee MU's were good, steady for both sets. The dip seems to be the fatiguing part for me right now.
- Both of these couplets were tough, I was able to go UB for the CTB Chin-ups but my dips were none existent on sets 3-5.

May. 14th

Week 1 / Day 5 Regional Prep

10mins @90%:
10 Pistols (5/leg)
10 KBS @32kgs
Score: 9 Rds + 10 + 1 rep
- rest 10mins
10mins @90%:
10 Push-ups
10 Alt. DB Power Snatch @75#'s
Score: 7 Rds + 10 + 2 reps

Notes:

- 1st scenario overall felt great! KBS was done UB
- 2nd Scenario, the DB Snatch was really smashing my breathing. The weight wasn't that bad. All the Push-ups were UB.

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. 4th

Week 28 / Day 4

Squat Clean. Split Jerk. BTH Split Jerk, 1.1.1 @185#'s x 6 sets, rest 1m30s
Completed
+
5 Unbroken TnG Squat Snatch @155#'s per min for 10mins
5 reps, 5 reps, 5 reps, 4 reps, 2 reps, 3 reps, 2 reps, 2 reps, 1 rep, 4 reps
33 reps / 50 reps
+
For time:
21 Strict HSPU
21 Strict Pronated Chin-ups
21 Strict Ring Dips
21 Strict Supinated Chin-ups
21 Push-ups
Time: 9m21s

Notes:

- My focus for the tech portion was the catch in the SJ
- The Snatch Battery sucked, I knew this was going to be hard. Every set was TnG on the minute. I finished the full 10mins of work because some reps are better than none. On the last set I started 30sec into the last minute, everything else was on top of the minute.
- The Upper CP was okay, my HSPU need work.

May. 3rd

Week 28 / Day 3

20mins @75%:
30 KBS- 16kgs
200m Run
30 Anchored Sit-ups
200m Run
Score: 5 Rds
- rest 5min
20mins @75%:
500m Ski Erg- sub 2m10s avg/500m
20 Back Ext.
20 Walking Lunges
Score: 5 Rds + 500m + 4 reps
- rest 5mins
20mins @75%:
750m Row- sub 1m57s avg/500m
15 Push-ups
25 Double Unders x 4 sets
Score: 3 Rds + 90m

Notes:

- 100m turnarounds for the Runs. First time running this year, nice to have the garage door popped open
- Missed a lot of sets on the DU's
- I'm really enjoying the low % MAP's, the variety is nice. Also this is the perfect workout to do after a double night shifts.

Feb. 22nd

Week 19 / Day 5

3 Unbroken Ring Muscle-ups x 10 sets for time
Time: 5m34s
+
rest 5mins
+
10 --> 1 Unbroken reps for time of:
Ring Dips
Toe to Bar
Time: 7m42s
+
rest 5mins
+
10 Push-ups per min for 10mins
Completed all UB

Notes:

- Chesticle Day!!
- The muscle-ups were done at just the right pace, on the last few sets I was just able to squeeze out the 3rd rep.
- Ring Dips were the limiter on the couplet. Wasn't tiring, I just didn't have the strength to go none stop, missed on sets of 5 and 2 on the dips.
- The push-ups were tough at the end, missed counted on one set (just 9 reps)
- I liked this workout, this will improve those weaknesses

Feb. 3rd

Week 17 / Day 3

Snatch Balance. OHS, 1.1 x 12 sets, rest 1min
- 6 sets @135#'s Completed   - 6 sets @155#'s Completed
+
Open 12.5
AMRAP in 7mins of:
Thrusters @100#'s- 3, 6, 9, 12, 15, 18, ...
CTB Chin-ups- 3, ,6 9, 12, 15, 18, ...
Score: 120 reps

Open 12.5 Workout Video

+
rest 10mins
+
For time @90%:
150 Double Unders
25 Push-ups
25/arm KB Snatch @24kgs- alt. as needed
25 Push-ups
150 Double Unders
Time: 11m12s

MAP Session Workout Video

Notes:

- The Snatch Tech work was good, I really enjoy doing this stuff
- Huge PR today on the Open 12.5 workout, I've been strategizing for a couple days how I'm going to do this. Control my breathing and I didn't want to Redline too quickly. Even though this was a huge PR I still could've done way better, I was actually a little too patient between movements. But I'm really jacked about this.
- The Second MAP session wasn't good at all, DU's weren't smooth, the skipping rope wasn't right today, especially on the 1st set. Overall this was a shoulder burner.

Dec. 21st

Week 11 / Day 7

10 mins @75% 
50 Double Unders
20 Walking Lunges
20 Anchored Sit-ups     Score: 5 Rds + 16 reps
- rest 5mins
10mins @75%
15 Cals Airdyne (>22.5mph)
25 KBS- 16kgs     Score: 5 Rds + 15 + 22 reps
- rest 5mins
10mins @75%
250m Row (sub 1m45s avg/500m)
10 Push-ups
10 Front Squats- 65#'s     Score: 5 Rds + 250m

Notes:

- First off my neck felt great throughout the week, thank god
- I'm pleased that I got 5 Rds + on every scenario
- fumbled twice on the DU's
- KBS all UB
- Airdyne felt stronger, maybe yesterday's session helped out??
- Good quad burn on the last scenario

Apr. 8th

AM

7mins of work @ moderate effort:
25 WB's- 20#'s
25 BJ's- 20"
Score: 3rds + 25 + 20 reps

-5min recovery

7mins of work @ moderate effort:
100 DU's
15 Push-ups
15 SDLHP- 65#'s
Score: 2rds + 67reps *Notes- A lot of trip ups on the DU's

-5min recovery

7mins of work @ moderate effort:
20 Walking Lunges
15 DL- 135#'s
10 GHD Sit-ups
Score: 3rds + 20 + 15 + 6 reps


Rest 6hrs+

PM

Swim- 25m every 30sec for 30mins
Only made it to 10 laps but I did the full 60 laps, this workout mentally mind fucked the shit out of me before I even started it. I couldn't get a good rhythm with my breathing but the weird thing is I finished the 60 laps in 31mins, mixing up 50m or 100m free and 50m breaststroke. 

Mar. 6th

Part 1:

A. Power Clean Cluster, 1.1.1 x 3 sets, rest 5mins
245, 255, 260
B. Hang Power Cleans, 5-5-5 x 3 sets, rest 5mins
205, 215, 225
C1. DL @11x1, 5 reps x 3 sets, rest 3mins
315, 335, 355
C2. Depth HSPU, 3-5 reps x 3 sets, rest 3mins
(Plates for height)
(45) 5 reps, (45,25) 5 reps, (45,25) 4 reps

Rest 6+hrs


Part 2:


3 sets @high aerobic effort:
30 WB- 20#'s
30 KBS- 24kgs
*2min rest b/t sets
1. unknown, forgot to reset timer  
2. 2m09s  
3. 2m09s
+
rest 10mins
+
Row 750m x 3 sets @high aerobic effort, rest 2min b/t sets
1. 2m30s
2. 2m38s
3. 2m36s
+
rest 10mins
+
3 sets @high aerobic effort:
20 Push-ups
20 SDLHP- 65#'s
20 BJ- 20"
20 Air Squats
*2min rest b/t sets
1. 2m04s* (accidentally did 19 PU)
2. 2m03s
3. 1m59s