Nov. 14th

Phase 1 / Cycle 2 / Day 6

Snatch Pull. Muscle Snatch. OHS. Snatch Balance, 1.1.1.1 @125#'s x 8 sets, rest 1min
Completed
+
40mins @moderate effort:
500m Row
25 UB DU's x 3 sets
0.5 miles Airdyne
30 Alt. Step-ups on to 24" Box
Score: 5 Rds + 350m

Notes:

- The Snatch Tech. felt good
- Missed on a few of the DU sets, not as smooth as last week

Nov. 9th

Phase 1 / Cycle 2 / Day 1

A. Front Squat @40x1, 6 reps @70% RM (285) x 4 sets, rest 3mins
@200#'s Completed
B. Snatch Pull. Squat Snatch, 1.1- work to a tough set- reset each rep
Got up to 205#'s
C. 2 UB Ring MU's per min for 20mins
Completed
D. Airdyne, 7sec ALL OUT per min for 12mins
Completed  avg mph >37mph

Notes:

- Front Squats felt easier than last cycle
- I like the Snatch Pull before the Squat Snatch. Reason being is I got to feel the weight before actually doing there lift
- Muscle-ups were easy
- my Airdyne started to spark on the 4th set, had to break and fix it (15mins). Finished the rest off after, unfortunately I felt a little cooled down by then.

Here's a cool photo from one of the FireFit Comps this year.

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

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

Aug. 30th

A. Front Squat @20x1, 1-1-1-1, rest 4mins
245, 265, 275, 285
B. Snatch Pull Cluster, 1.1.1 @245#'s x 3, rest 2mins
Completed
C1. Thrusters, 2-4-6-8, rest 2mins- all tough sets- reduce load per set
205, 185, 165, 145
C2. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
9(8), 15(8), 24(8), 30(7)
D. DB Back Ext. @20x0, 12-15 reps x 3 sets, rest 2mins
30(15), 42(15), 51(15)

July. 6th

A. Split Jerk, 1-1-1-1-1, rest 4-5mins- all tough sets
225, 235, 245, 255, 265
B. Snatch Pulls @105% RM, 3 powerful reps x 5 sets, rest 3mins, drop the weight b/t reps
@236#'s Completed
C. Back Squat w/ Chains @20x1, 3 tough reps x 5 sets, rest 3mins, near 90% effort
@225#'s Completed
D. Muscle-ups, as many unbroken sets of 3 as possible in 10mins
Score: 15 sets


Felt great today!! The Split Jerk was flying up today (finally).