Nov. 20th

Week 7 / Day 1

A1. Front Squat @30x1, 3-2-2-2, rest 1min
185, 205, 205, 215
A2. Wtd. Supinated Chin-ups @21x0, 3-2-2-1, rest 90sec
55, 70, 85, 105
B. DB Bent Over Rows @20x0, 3-5 reps x 3 sets, rest 1min b/t arms
90(5) x 3 sets
C1. DB External Rotations @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
C2. DB Powell Raises @3010, 10-15 reps x 2 sets, rest 30sec b/t arms
10(15), 10(15)
+
3 sets:
500m Row @90% aerobic
- rest 2m30s
1. 1m44.2
2. 1m42.3
3. 1m36.6

Nov. 12th

Week 6 / Day 1

A1. Front Squat @41x1, 3-4 reps x 5 sets, rest 1min
185(4) x 5 sets
A2. Wtd. Pronated Chin-ups @21x0, 2-3 reps x 5 sets, rest 90sec
35(3), 45(3), 50(3), 55(3), 60(3)
B. DB Bent Over Row, @21x0, 3-5 reps x 3 sets, rest 1min
90(5) x 3 sets
+
4 sets:
10 Goblet Squats @70#'s
400m Row @90% aerobic
-rest 2mins
1. 1m52s (1m48.5)
2. 1m53s (1m48.3)
3. 1m49s (1m44.9)
4. 1m50s (1m44.9)

Notes:

- Dropped the FS weight this week, it was good intensity but most importantly my explosion and technique felt great
- Switch to Pronated this week for the WCU
- Messed up on the LEnd part, it was suppose to be 5 sets not 4 but I just realized that right now. Not a big deal. My recovery felt better b/t sets.

Nov. 4th

Week 5 / Day 1

A1. Front Squat @41x1, 4-5 reps x 4 sets, rest 1min
185(5), 195(5), 205(5), 225(4)
A2. Wtd. Supinated Chin-ups @21x0, 3-4 reps x 4 sets, rest 90sec
45(4), 55(4), 65(4), 70(4)
B. DB Bent Over Rows @21x0, 4-5 reps x 3 sets, rest 1min b/t arms
75(5), 90(5) x 2 
+
4 sets:
10 DB Thrusters @40#'s
300m Row @90% aerobic
*rest 90sec
1. 1m38s (1m47.5 avg/500m)
2. 1m35s (1m47.0 avg/500m)
3. 1m36s (1m46.8 avg/500m)
4. 1m35s (1m46.3 avg/500m)

Oct. 31st

Week 4 / Day 4

A1. Wtd. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
10, 15, 20
A2. DB REFSS @3010, 8-12/leg x 3 sets, rest 45sec b/t legs
20(12), 30(12), 40(12)
B1. Pendlay Rows @21x2, 3-5 reps x 4 sets, rest 30sec
95(5), 100(5), 105(5), 105(5)
B2. Ring Rows- feet elevated @10x0, AMRAP(-1) x 4 sets, rest 30sec
10 reps, 6 reps, 6 reps, 5 reps
B3. DB Bicep Curls @20x0, 8-12 reps x 4 sets, rest 3mins
20(12), 25(12), 30(10), 30(9)
C. 100m Farmer Walk Heavy
100#'s Hand

Notes:

- Tweaked a few things around to make it more challenging
- My Ring Rows need work
- Lessened the weight on the Pendlay Rows to get a better hold on the top of the rep
- Farmer Carry was done in the Garage, 4m back and forth. Took me two sets.

Oct. 11th

Week 2 / Day 1

A1. Wtd. Dips, build up to a max
115#'s
A2. Wtd. Pronated Chin-up, build up to a max
90#'s
B. Sorenson Hold, max time
Time: 2m24s
+
21,18,15,12,9 reps for time of:
KBS- 1.5pd
Push-ups
Time: 7m30s

Apr. 23rd

Week 2 / Day 2

A. Fat Bar Thrusters, work to a tough triple
Got up to 185#'s
B1. Back Squat w/ Chains @33x1, 3-4 reps x 5 sets, rest 2mins
185(4) x 5 sets
B2. Wtd. Wide Pronated Chin-ups @40x0, 3-4 reps x 5 sets, rest 2min
15(4), 20(4), 25(4), 30(4), 35(4)
C. Single Leg Vertical Jump, 5/leg, rest 1min, Alt. legs between reps
Completed
D. L-Sit Pull-up Bar, 10sec hold x 5 sets, rest as needed b/t sets
Completed

Notes:

- I've decided to be smarter with my weight selection. Tough sets but I'm not going maximal.
- Chin-ups were better today
- Loved the single leg jumps, my left leg wasn't definitely not as explosive and coordinated.
- L-Sit, this version was way easier, I was able to 10sec On, 20sec rest

Apr. 13th

Week 1 / Day 2

A. Power Clean and Push Jerk, work to a challenging single
Got up to 275#'s PR!!
B1. Back Squat w/ Chains @50x0, 4-5 reps x 5 sets, rest 2mins
185(5), 195(5), 205(5), 215(5), 225(5)
B2. Wtd. Pronated CTB Chin-ups @20x0, 3-5 reps x 5 sets, rest 2mins
10(5), 15(5), 20(4), 20(3), 20(3)
C. Single Leg Box Jumps (step down), 5/leg x 5 sets, rest 1min- Alt. legs each rep
(24") 3 sets, (26") 1 set (30") 1 set
D. L-Sit on Rings, 10sec hold x 5 sets, rest as needed b/t sets
Completed

Jan. 29th

Phase 2 / Cycle 2 / Day 6- Modified

Wtd. Pronated Chin-ups, 1 rep per min for 20mins
@90#'s 15 sets     @100#'s 5 sets
+
3 Rds for time of:
1 mile Airdyne
25 Push-ups
50 Air Squats
Time: 13m55s

Notes:
- had to kick up on the 100#'s CU to get the last inch or two
- Airdyne avg was above 21mph, this wasn't an easy tester
- My SI Joint felt good on the Air Squats

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

Jun. 27th

Week 2 / Day 2

A1. Push Press @11x1, 3-4 reps x 5 sets, rest 2mins
185(4), 195(4), 205(3), 205(3), 207.5(3)
A2. Wtd. Supinated Chin-ups @30x0, 2-3 reps x 5 sets, rest 2mins
70(3), 80(3), 90(3), 100(3), 105(2)
B1. Standing KB Press @24kgs/arm, AMRAP x 4 sets, rest 1m30s
10 reps, 8 reps, 6 reps, 6 reps
B2. AMRAP Pronated Chin-ups @20x0 x 3 sets, rest 1m30s
15 reps, 10 reps, 9 reps

Jun. 19th

Week 1 / Day 2

A1. Press @11x1, 4-6 reps x 4 sets, rest 2mins
135(6), 135(6), 135(6), 140(4)
A2. Wtd. Pronated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2mins
45(5), 55(5), 65(5), 70(3)
B1. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 2mins
30(12), 40(12), 50(12)
B2. AMRAP Supinated Chin-ups @20x0 x 3 sets, rest 2mins
15 reps, 13 reps, 10 reps

Feb. 2nd

Week 17 / Day 2

A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set   (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s

Notes:

- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.

Jan. 17th

Week 15 / Day 2

A1. Kipping HSPU to Depth, 3-5 reps x 5 sets, rest 1m30s
(10") 5 reps, 5 reps, 5 reps, (11") 3 reps, 3 reps
A2. AMRAP Supinated Strict Chin-ups @50# extra x 5 sets, rest 1m30s
10 reps, 8 reps, 7 reps, 6 reps, 6 reps
+
5 sets @100%:
30sec KBS- 40kgs
30sec CTD Burpees
* rest 6mins b/t sets
(KBS / Burpees)
1. 14 reps / 13 reps
2. 14 reps / 13 reps
3. 14 reps / 14 reps
4. 14 reps / 14 reps
5. 15 reps / 13 reps

Notes:

- Part A1- Maxed out the parrellettes depth on the last 2 sets. Width was '12 regional
- Part A2- I felt my reps were alright, it would be nicer if all the reps could be closer together.
- really pleased with my scores on the couplet interval.

Dec. 15th - Restart

Week 11 / Day 1- Restart

So I injured my neck on the 9th, I've been recovering / rehabilitating it over the last 6 days. Thank god for the Supple Leopard KStarr and his website mobilitywod.com.

A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
235, 245, 247.5, 250
B. Front Squat w/ Chains @22x1, 3 reps @50% RM (275#)  + Chains x 5 sets, rest 2mins
@137.5# Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets, rest 1min b/t sets
(R/L) 6/2, 4/4, 4/3, 3/3
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
26 reps @80#'s, 19 reps @70#'s

Notes:

- Did Part A correctly this time, the SC were not TnG. The Split Jerk felt better this time around. My FS is the definitely my limiting factor in this.
- KB Press was way better, much improved throughout, the 1st set w/ the L hand I think I had a bad position on the KB.

Dec. 7th

Week 11 / Day 1

A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
All sets done at 235#'s accidentally 
B. Front Squat w/ Chains @22x1, 3 reps @50% RM + Chains x 5 sets, rest 2mins
@137.5#'s Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets per arm, rest 1min b/t sets
(R, L)  Set 1 (4, 4)    Set 2 (4, 3)    Set 3 (3, 2)    Set 4 (3, 1)
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
80#'s for 23 reps, 70#'s for the remaining 22 reps

Notes:

- Messed up on the SC/SJ Cluster, honestly my SC weren't feeling that great. I'm pleased that I actually stuck with that weight. The SC were done with TnG. The SJ were going up easy but the tech wasn't that great.
- KB Press, great ROM every rep. Last time the ROM wasn't as deep. Still this was pretty tough. The first rep was always easy but I died right after.
- Done with COVP

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.

Oct. 22nd

Week 5 / Day 3

A. Squat Snatch, build to 195#'s for a single
Completed
B. Back Squat w/ Chains @10x1, 2 reps @60% RM + Chains x 4 sets, rest 1min
@195#'s Completed
C1. Strict HSPU to Depth @20x0, 2-3 reps x 5 sets, rest 2m30s
(3.5") 3 reps, 3 reps (4.5") 3 reps, 3 reps (5") 2 reps
C2. Wtd. Pronated Grip Chin-ups @30x0, 2-3 reps x 5 sets, rest 2m30s
80(3), 90(3), 95(3), 100(2), 105(2)
D1. Kipping HSPU, AMRAP Head to Floor x 5 sets, rest 2mins
16, 16, 14, 12, 12
D2. CTB Chin-ups, 10 fast reps x 5 sets, rest 2mins
Completed

Notes:

- Felt good on the Depth HSPU
- I kicked up a bit on the Wtd. Pull-ups on the last rep for set 4 and 5

Oct. 14th

Week 4 / Day 3

A. Squat Snatch Cluster, 1.1 x 3 sets, rest 3mins - 155#'s per set
Completed
B. Back Squat w/ Chains @10x1, 2 reps @55% RM + Chains x 6 sets, rest 1min
@179#'s Completed
C1. Seated BB Press @20x0, 3-5 reps x 5 sets, rest 2m30s
135(5), 145(5), 155(5), 170(4), 172.5(3)
C2. Wtd. Parallel Narrow Grip @30x0, 2-3 reps x 5 sets, rest 2m30s
70(3), 75(3), 80(3), 80(2), 80(2)
D1. Kipping HSPU, 4-6 reps x 10 sets, rest 30sec
10 x 6 reps
D2. CTB Chin-ups, 6-8 reps x 10 sets, rest 30sec
10 x 8 reps

Notes:

- My adjustable bench doesn't adjust to a vertical position, more like a 5 degree incline
- I don't have a parallel set-up for my pull-ups so I went with a narrow pronated grip
- HSPU / Chin-ups, done pretty easily

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

Sept. 28th

Week 2 / Day 3

A. Snatch Balance. High Hang Squat Snatch, 1.1 x 10 sets, rest 1min @135#'s
Completed
B. Back Squat w/ Chains @10x1, 2 reps @ 45% RM + Chains x 10 sets, rest 1min
@146#'s Completed
C1. Seated Behind Neck BB Press @30x3, 4-6 reps x 4 sets, rest 2m30s
95(6), 105(6), 115(6), 125(4)
C2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 3 sets, rest 2m30s
65(5), 80(4), 80(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
14 reps, 14 reps, 12 reps
D2. CTB Chin-up Cluster, 5.5.5.5.5 x 3 sets, rest 2mins
All UB

Notes:

- The Oly lifts felt a little sluggish at the start but by the end it was flowing well.
- Need to improve on my HSPU's, I should be able to do more
- All Chin-ups were done butterfly