Feb. 1st

Phase 2 / Cycle 3 / Day 7- Modified

A. CGBP @20x1, 3-2-1  3-2-1   3-2-1, rest 1m30s- increase effort per wave
225, 235, 245   235, 245, 255   245, 255, 265
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Strict HSPU
Wide Grip Strict Chin-ups
Time: 29m20s
+
30sec Airdyne near ALL OUT x 5 sets, rest 4-5mins b/t sets- avg >31mph
1. 29cals
2. 28cals
3. 25cals
4. 28cals
5. 26cals

Notes:

- Bench Press felt good
- HSPU / Chin-up Combo, HSPU's took forever, Chin-ups were easy. Really need to work on high reps of HSPU, all my reps were 2's and 1's. Their was a little strategy but this is a huge weakness of mine.
- Airdyne I kept the pace above 31mph

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. 29th

A1. Strict HSPU, 3 tough reps x 10 sets, rest 10sec
Completed from floor
A2. CTB Chin-ups, 6 reps x 10 sets, rest 10sec
Completed
A3. Box Jumps, 3 reps onto 40" 42" x 10 sets, rest 2mins- no rebound
Completed
B. 10 KBS- 40kgs per min for 7mins
Completed
C. GHD Sit-ups, 15 fast reps x 3 sets, rest 1min
Completed
D. Airdyne, 20sec @97% x 3 sets, rest 3mins
Completed >33mph

Notes:

- HSPU were tough from floor
- Box Jumps were done from 42"
- KBS felt stronger but my conditioning isn't there
- AD pace was tougher to maintain as the sets went on

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.

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

Aug. 14th

A. Thrusters, work to a tough single
Got up to 225#'s
B. Strict HSPU, as many rounds of 3 UB reps in 7mins- 34" width
Score: 8 Rds
C. KB Front Squats @32kg/arm, 5 reps per min for 15mins
Completed
D. Strict Pronated Chin-ups, as many rounds of 5 UB Reps in 7mins
Score: 9 Rds

Notes:

- The Thruster felt great, definitely had more in me
- The KB FS weren't easy, the hardest part is maintaining a solid rack position. It can kinda put you in a bad positioning squeezing out tough reps

Aug. 8th

Rehab

A1. Deadlift @33x1, 5 moderate reps x 5 sets, rest 1min
275 x 5
A2. AMRAP Strict HSPU x 5 sets, rest 1min
10 reps, 7 reps, 5 reps, 4 reps, 4 reps
B. DB Back Ext. @30x0, 8-10 reps x 5 sets, rest 1min
25, 35, 45, 55, 55
C. 50 Strict Ring Dips for time (Perform 3 strict supinated chin-ups every break)
Time: 5m08s
Breaks: 6 breaks

Notes:

- DL felt good
- I need to more of this Strict HSPU work, it's the only way I get better (volume)
- I was able to get 22 reps in the first set of Ring Dips

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. 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.

Apr. 18th

Week 26 / Day 4

Split Jerk, 3-2-1  3-2-1  3-2-1, rest 2mins, 3's @155#'s, 2's @185#'s, 1's @215#'s
Completed
+
TnG Squat Snatch, 3 reps @175#'s per min for 7mins
Completed
+
AMRAP in 20mins of:
1 Legless Rope Climb to 12-15' roof is only 10-11'- start from ass
10 Strict HSPU- Head to Floor
Score: 6 Rds

Notes:

- For the Split Jerk I focused on getting lower in the catch and stepping back with the front leg first
- The Squat Snatch was tough
- Overall I'm pleased with the 20min Couplet, Rope Climb were easy. The HSPU were the toughest, I had to break up the reps so I didn't burn out. 60 strict HSPU is good for me, I didn't fail any reps.

Jan. 10th

Week 14 / Day 3

A. Snatch Balance, build to a heavy single
225#'s PR!!!
B1. Squat Clean Cluster, 1.1 x 5 sets, rest 1m30s- nothing over 225#'s
@225#'s Completed
B2. AMRAP Strict HSPU x 5 sets, rest 1m30s
8 reps, 8 reps, 5 reps, 4 reps, 6 reps
C. 5 Muscle-ups per min for as many mins as possible (up to 12mins)
8 rds + 3 reps

Notes:

- PR for the Snatch Balance I take it.
- SC felt good
- HSPU are still not where they should be.
- MU's done with false grip, 1st 3 sets were UB, an improvement from last week for sure. Maybe if I did singles all the way through I might've maxed on time but I need to work on multiple reps.

Dec. 25th

Week 12 / Day 3

A. OHS @55x1, build to a tough single
Got up to 240#'s
B1. Power Clean Cluster, 1.1.1 @80% (297#'s) x 5 sets, rest 2mins
@238#'s Completed
B2. Strict HSPU, AMRAP Head to Floor x 5 sets, rest 2mins- normal width
9 reps, 6 reps, 5 reps, 4 reps, 4 reps
+
10 Rds for time of:
3 Unbroken Muscle-ups
5 Unbroken KB Push Press @32kgs/arm
Time: 13m05s

Notes:

- Didn't get any sleep last night at work
- For the OHS 240#'s went up easily but the set before I tried 250#'s
- My strict HSPU were awful today, need to work on these more, my shoulders were crinkly today
- Didn't miss a set on the couplet

Nov. 21st

Week 9 / Day 1

A. Above the Knee Hang Squat Clean, build to a 1RM
280#'s PR!!
B. OHS @55x1, build to a heavy single
235#'s
+
For time:
30 Strict HSPU
30 Strict Pronated Chin-ups
30 Kipping HSPU
30 Strict Supinated Chin-ups
Time: 13m44s

Note:

- Felt great on the Hang Squat Cleans, tried to go for 295# but missed twice. Dropped it down to 280#'s and hit it.
- The OHS session felt the best this season so far. Maybe the 5 second tempo at the bottom helped build some mobility / stability in the bottom position.
- 2nd time doing this test in the last two weeks. Previous time was 17m14s, I fucken smashed that!! Biggest improvement was my Strict HSPU.

Oct. 6th

Week 3 / Day 3

A. Squat Snatch Cluster, 1.1.1 x 3 sets, rest 3mins- 145#'s per set
Completed
B. Back Squat w/ Chains @10x1, 2 reps @50% RM + Chains x 8 sets, rest 1mins
@162.5#'s Completed
C1. Press @11x1, 2 reps x 4 sets, rest 2mins
155, 160, 160, 160
C2. Wtd. Pronated Chin-ups @30x0, 2-3 reps x 4 sets, rest 2m30s
75(3), 85(3), 95(2), 105(2)
D1. Stict HSPU, AMRAP head to floor x 3 sets, rest 2mins
10 reps, 7 reps, 7 reps
D2. CTB Chin-up Clusters, 6.6.6.6 x 3 sets, rest 2mins
All UB