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. 5th

Week 1 / Day 5

Front Squat @20x1, 5 reps @70% RM (295) x 3 sets, rest 2mins
@206.5#'s Completed
+
EMOM x 10mins
1st- 10 T2B
2nd- Shoulder to Overhead @135#'s
Completed
+
2K Row @75% (1m55 / 500m)
Time: 7m35.1     Avg/500m = 1m53.8

Notes:

- FS felt good, strength is coming back
- T2B felt easy and smooth
- STO was smooth but I can see this exercise getting my breathing/HR up over a period of time and lactic in the quads.
- Rowing was good, kept to the pace Mike wanted

Mar. 3rd

Week 1 / Day 3

Deadlift @11x1, 3 reps @60% RM (455) per min x 10mins
@275#'s Completed
+
5 Tough TnG Shoulder to Overhead per min x 5mins- bar taken from floor
@205#'s Completed
+
15mins @high effort:
15 Wall Balls- 20#'s
12 CTD Burpees to 6" OH
9 CTB Chin-ups
Score: 6 Rds + 15 + 7 reps

Notes:

- DL felt good
- STO were really good, pleased with the 205
- The Aerobic piece was really tough, my breathing was terrible especially on the burpees.

Feb. 26th

Phase 2 / Cycle 6 / Day 6

5 Rounds for time of:
500m Row
21 Box Jumps- 24"
12 Shoulder to Overhead @135#'s
Time: 18m01s

Row / BJ / STO Tester Video

Notes:

- Rows were sub 2mins
- Box Jumps were done with Stepdowns
- Shoulder to Overheads were Unbroken

Feb. 9th

Phase 2 / Cycle 4 / Day 5- Modified

EMOM x 20mins:
1st- 15 Tough Ring Rows
2nd- 15 BJ- 24"- step downs, fast reps
3rd- 15 Shoulder to Overheads @115#'s
4th- 15 BJ- 24"- step downs, fast reps

Notes:

- All UB, all under 30sec
- This was tough right off the bat.

Feb. 5th

Phase 2 / Cycle 3 / Day 1- Modified

EMOM for 10mins:
1st- 7-10 reps Shoulder to Overhead @moderate effort
@115#'s All 10's
2nd- 7-10 reps CTB Chin-ups
All 10's
+
rest as needed
+
AMRAP in 10mins of:
Alt. Step-up- 24"
Score: 243 reps

Notes:

- My SI Joint is getting better, just making sure I'm fully healed. It's not worth any setbacks
- STO were all Jerks, stuck with 115#'s because it's a weight the Open usually uses. Focused on keeping my core tight.
- first time doing butterfly since tweaking my SI, felt good no issues
- I wasn't able to get past the redline for the Step-ups, even going full speed the movement is too long. I was breathing faster but no lactic.

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.

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

Mar. 15th- CF Open 13.2

Week 22 / Day 1

CF Open 13.2

AMRAP in 10mins of:
5 Shoulder to Overhead @115#'s
10 Deadlifts @115#'s
15 Box Jumps- 24"
Score: 9 Rds + 5 + 10 + 14 reps

CF Open 13.2 Video

Notes:

- Quad Burner!!
- I got what I was expecting, an even 10 Rds would've been nice.

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed