Apr. 19th

Week 2 / Day 1

A. Above Knee Hang Power Snatch. Below Knee Hang Power Snatch, 1.1- work up to a tough set- don't drop bar b/t reps
Got up to 185#s
B1. Deadlift @11x1, 3-2-1-3-2-1, rest 1min- moderate, higher on 2nd wave
315, 325, 335, 335, 345, 355
B2. Strict HSPU to Deficit Cluster, 1.1 x 6 sets, rest 1min
2.5",  4", 3.5" x 4 sets
C. Seated Box Jumps, 1 tough rep every 20sec x 20 reps- start seated on 14" box, explode up onto high box
42" x 20 sets
D. Wtd. Side Bridge, 20sec per side x 5 sets, rest as needed b/t sets
10, 15, 20, 25, 30

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

Jan. 30th

Phase 2 / Cycle 3 / Day 5- Modified

A. Press @11x1, 3-2-1-3-2-1-3-2-1, 1m30s- Increase weight each wave
135, 145, 155     140, 150, 160     145, 155, 165
B. EMOM x 30mins:
1st- 3 Tough Wtd. False Grip Chin-ups on Rings
@BWT 15 sets
2nd- 2-3 Tough Strict HSPU on Paralettes- adjust depth as needed
@0" 15 sets x 3 reps
C. 15sec Airdyne ALL OUT x 8 sets, rest 3-4mins b/t sets
Completed

Notes:

- first time doing a Press in a very long time. The lifts just felt alright
- Stuck with BWT on the Chin-ups, chest touched the rings every rep. Wanted to get 3 reps on HSPU every set, this was getting tough on the 3rd rep last 5 sets.

Jan. 28th

Phase 2 / Cycle 2 / Day 5- Modified

Strict HSPU to depth, 1 tough rep every min for 20mins
@2" 5 sets     @3 1/4" 10 sets     @4" 3 sets     @5 1/2" 1 set     @6 3/4" 1 set
+
4 x 60sec Airdyne @97%, rest 6mins b/t sets
1. 45cals
2. 43cals
3. 37cals
4. 40cals
+
3 sets @high effort:
60sec Alt. Step-ups- 24"
60sec rest
60sec Bear Crawl (10' lap)
60sec rest

Scores:
Step-ups- 22 reps, 21 reps, 24 reps
Bear Crawl- 150', 170', 180'

Notes:

- So its been a rough 2 weeks plus, H1N1 2 weeks ago shut me down. Then 5 days ago I tweaked my SI Joint doing Back Squats. It's my fault I haven't been doing the usual mobility maintenance.
- Unbelievable feeling getting back into the gym. Felt great!!
- The Airdyne was really tough, my speed/power dramatically dropped every set. Usually started at 29-30mph and finished at 26-27mph.

Dec. 29th

Phase 1 / Cycle 8 / Day 3

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. High Hang Squat Clean, work to a tough single
Got up to 265#'s
C. 1 Tough Strict HSPU every 30sec x 15 reps- adjust depth as needed
@1" 5 sets     @1 3/8" 6 sets      @2" 2 sets     @2 3/8" 1 set     @3" 1 set
D. 1 Tough Kipping HSPU every 30sec x 15 reps- adjust depth as needed
@7.5" 5 sets     @10" 2 sets     @7.5" 7 sets      @10" 1 set
E. GH Raises @20x0, 15-12-9-6 reps, rest 1m30s- increase intensity each set
0, 5, 10, 15

Notes:

- The BS were really tough, maybe in two days the BS might feel a bit better. On a positive my form and depth was great
- toughest part of the hang clean was the FS, but 265# felt better than usual
- Depth Strict HSPU are getting better
- for the Kipping HSPU 7.5" was easy but 10" was really tough, maybe the 34" width at that depth is too wide
- GHR were tough

Dec. 5th

Phase 1 / Cycle 5 / Day 3

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Above Knee Hang Squat Clean. Squat Clean, 1.1, build to a tough set- drop each rep
Got up to 245#'s
C. Strict HSPU to Deficit Cluster, 2.1 x 10 sets, rest 1m30s
@3/8" 6 sets     @1" 2 sets     @1.5" 1 set     @2.5" 1 set
D. GH Raises Drop Set @20x0, 5.5 x 5 sets, rest 2mins- reduce intensity for 2nd 5 reps, rest 10sec b/t sets
25/0, 25/0, 25/0, 25/0

Nov. 27th

Phase 1 / Cycle 4 / Day 3

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Power Clean, build to a tough triple
Got up to 245#'s
C. Strict HSPU to Deficit, 2 tough reps per min for 20mins
@3/8" 17 sets, @1" 3 sets
D. GH Raises @30x0, 5-6 reps x 5 sets, rest 2mins
21(6), 24(6), 27(6), 30(6), 33(5)
E. DB Back Ext. @20x0, 8-10 reps x 3 sets, rest 2mins
40(10), 50(10), 60(10)

Notes:

- BS, felt good
- PC, stuck to a definite tough set
- HSPU were an improvement this week, all to a certain depth. I made it tougher for the last 3 sets. Finished it on a positive note

Nov. 19th

Phase 1 / Cycle 3 / Day 3

A. Back Squat @40x1, 5 reps @75% RM (345) x 6 sets, rest 3mins
@259#'s Completed
B. Squat Clean Cluster, 1.1- work to a challenging set
Got up to 255#'s
C. Strict HSPU to Deficit, 1 tough rep every 20sec for 20mins- goal is to get to deficit
*Completed all 60 rep- 16 reps @1", 9 reps @3/8", the rest to the floor
**took me an extra 14mins of rest time
D. GH Raises w/ Light Bands @20x0, 6-8 reps x 4 sets, rest 2mins- make them all tough
Lil Purple Band- 8 reps x 4 sets

Notes:

- The BS was tough
- SC, the 2nd rep on the SC was a struggle
- HSPU, incorrect progression for this. This was way TOO HARD, Failed epically.
- GHR, these were good

Dec. 17th

Week 11 / Day 3

A. Snatch Balance, build to a tough triple
Got up to 205#'s
B1. Above Knee Hang Power Clean . Power Clean, 2.1 x 4 sets, rest 2mins- 80-85% effort (275#'s)
220, 225, 230, 235
B2. Strict HSPU to Extra Depth, 1.1.1.1.1.1 x 4 sets, rest 2mins- Hands Shoulder Width
(+2") Completed, (+3") Completed x 3 sets
C1. Bar Muscle-ups, 5 reps x 3 sets, rest 1min
UB, UB, UB
C2. GHD Sit-ups, 25 reps x 3 sets, rest 1min
Completed UB
C3. DB Back Ext. @20x0, 20 tough reps x 3 sets, rest 1min
25, 35, 40

Notes:

- Made it through the workout without hurting my neck!!
- Got the same weight for Snatch Balance
- For the HPC and PC I took the percentage from my max HPC instead of my PC, I felt good through these but I was a little hesitant.
- The HSPU were an improvement from last time but still I can't do extra depth, one day
- I got all the Bar MU's UB first time doing multiples on the bar

Dec. 9th

Week 11 / Day 3

A. Snatch Balance, build to a tough triple
Got up to 205#'s
B1. Above Knee Hang Power Clean . Power Clean, 2.1 x 4 sets, rest 2mins- @80-85% effort
237, 242, 247, 247
B2. Strict HSPU to Extra Depth Cluster, 1.1.1.1.1.1 x 4 sets, rest 2mins- hands shoulder width
*see notes- (+2") Completed, (+3") Completed, (+4") Completed, Completed
C1. Bar Muscle-ups, 5 reps x 3 sets, rest 1min
Completed
C2. GHD Sit-ups, 25 reps x 3 sets, rest 1min
Completed
C3. DB Back Ext. @20x0, 20 tough reps x 3 sets, rest 1min
Completed

Notes:

- Pinched a nerve in my neck doing the hang cleans but I might've aggravated it doing the snatch balance. Feels like I got whiplash. This definitely limited me throughout the workout.
- The Snatch Balance was good, it's nice to work on that exercise.
- The HPC and PC could've felt better but my neck was a board.
- The HSPU, I usually use the regional standard (36" width). Shoulder width is a lot more difficult for me. I was unable to do any extra depth to meet the rep range, I actually had to stack plates above to lessen the ROM.
- Bar Muscle-ups, done as singles.

Nov. 13th

Week 8 / Day 1

A. Above Knee Hang Squat Clean, build to a 3RM- no dropping the bar b/t reps
245#'s
B. Snatch Balance. OHS, 1.1 x 5 sets, rest 3mins- all tough sets
195, 205, 215 215, 215
+
AMRAP in 15mins of:
3 Strict HSPU to 4" Depth
3 Weight Pronated Chin-ups- 75#'s
Score: 6 Rds + 3 reps

Notes:
- no idea if that a PR for the Hang Squat Clean but that was my max today.
- I'm pretty pleased with the Snatch complex, I still need more work. The last set felt the best.
- Super surprised with my score on the AMRAP, it doesn't look special but HSPU are a weakness and doing them strict at depth makes them even more challenging for me. I went into this thinking I was going to do barely any and banged out 18 reps. All the HSPU were done in singles.