Dec. 30th

Week 8 / Day 1

A1. DB RDL @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8) x 3 sets
A2. DB Bench Press @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8), 70(8), 80(8)
B1. DB Bent Over Rows @3010, 6-8 reps x 4 sets, rest 15sec b/t arms, rest 30sec
60(8) x 4 sets
B2. Front Rack Forward Lunge, 12 reps x 4 sets, rest 60sec
95, 105 x 3 sets
C1. Side Bridge, 45sec L x 3 sets, rest 30sec
Completed
C2. Side Bridge, 45sec R x 3 sets, rest 30sec
Completed
C3. Sorenson Hold, 55sec x 3 sets, rest 90sec
Completed

Notes:

- first day back in the gym in 20 days. Feels good to be back but the rest felt great too.

Nov. 9th

Week 5 / Day 5

3 sets:
50 Walking Lunges
20 Ring Rows
30sec Side Bridges
40 Box Step-up- 20"
5 DB Man Makers- moderate #35#'s
*rest 4mins
1. 6m07s
2. 5m51s
3. 5m37s

Oct. 13th

Week 2 / Day 2

A. DB RFESS @3010, build to a 8RM
65#'s
B. Side Bridge- max hold each side
L Side- 2m15s
R Side- 2m15s
+
1min Airdyne- Max Cals- 54 cals
+
rest 3mins
+
1min Airdyne- Max Cals- 45 cals

Apr. 11th- FireFit has begun

Week 1 / Day 1

A. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 185#'s
B1. Deadlift @30x0, 6-5-4-3, rest 10sec- not too taxing
315, 325, 335, 345
B2. Strict HSPU to Deficit Cluster, 1.1.1 x 4 sets, rest 3min
1.5" x 2 sets, 2.5", 4"
C. Seated Box Jumps, 1 rep every 30sec x 20 reps
- start seated on a 14" Box, explode onto high box
5 sets @ 36", 15 sets @ 42"
D. Side Bridge, 20sec per side x 5 sets, rest as needed
Completed

Notes:

- Already 4 practices into the FireFit Season, we have 15 competitors this season. Pretty exciting.
- PS felt good, its been a while
- DL felt good, still a little nervous because of my SI
- 42" is close to max for me seated on a box. Definitely limits my explosion
- Side Bridge was pretty easy, zero rest b/t sets

Mar. 13th

Week 2 / Day 5

20mins @moderate effort:
500m Row
50 DU
Left Side Bridge 30sec
Right Side Bridge 30sec
Score: 5 Rds + 20m

Notes:

- This was a good mover
- I like working on DU 50+, this is what I need some work on.

May. 12th

Week 1 Regional Prep

30mins @75%:
500m Ski Erg
15 GH Sit-ups
25 Back Ext.
45sec per side of Side Bridge
Score: 5Rds + 260m

Notes:

- Perfectly placed Low % MAP Session, I definitely needed to move.