Oct. 9th

Week 3 / Day 6

5 sets: 
Tough Split Jerks
Airdyne 1m30s @90% (pace above 23mph)
*rest walk 2mins
1. 185#'s
2. 195#'s
3. 205#'s
4. 210#'s
5. 210#'s
+
rest an extra 7mins
+
3 sets:
AMRAP of Muscle-ups in 1min   (no false grip)
Airdyne 1m30s @85%  (pace above 21.9mph)
*rest walk 2mins
1. 10 reps
2. 8 reps
3. 8 reps

Notes:

- Felt Stronger on the Airdyne this week
- Muscle ups should've been better

Oct. 8th

Week 3 / Day 5

A. Power Snatch, build to a tough single
Got up to 215#'s
B. Above Knee Hang Power Clean, 3-3-3, rest 3mins- full pause in the hang position, 85-90% effort
234, 242, 247
C. Back Squat @20x1, 2-3 reps x 3 sets, rest 5mins- all tough sets
290(3), 305(3), 315(2)
D1. Front Rack BB Split Squat @30x0, 5-6/leg x 4 sets, rest 2mins (30sec b/t legs)
155(5), 155(6), 165(6), 170(5)
D2. GH Raises @20x0, 8-10 reps x 4 sets, rest 2mins- add weight if needed
BW(10), 5(10), 10(9), 10(9)

Notes:

- I was hoping to get a little more on the Snatch but wasn't there today
- Back Squat felt great
- 1 sets of the split squat was shaky, terrible position and balance
- I changed my form on the GH Raises, instead of doing just the ham curl, I added the Back Ext. to it.

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

Oct. 5th

Week 3 / Day 2

Row 1,500m at 80%, 85%, 90%, rest 5mins b/t sets- damper @ 5

Set 1: (sub 2m00s pace)

Time: 5m52.7s     avg 500m= 1m57.6s

Set 2: (sub 1m50s pace)

Time: 5m25.0s     avg 500m= 1m48.4s

Set 3: (sub 1m40s pace)

Time: 4m56.3s     avg 500m= 1m38.8s

Notes:

- Felt great
- The 90% set might've been a little more effort.

Oct. 4th

Week 3 / Day 1

A. Front Squat @20x1, 2 reps @85% RM x 6 sets, rest 3mins
@234#'s Completed
B. Behind the Neck Snatch Grip Push Press, build to a 1RM
Got up to 225#'s
C1. DL @20x0, 5-4-3-2-1, rest 2mins
335, 355, 375, 395, 415
C2. CGBP w/ Chains @20x0, 1-1-1-1-1, rest 2mins
215, 230, 240, 235, 240(f)

Notes:

- Front Squats felt good
- Deadlifts were really good, its been along time since I've done them last
- Failed on the last set of CGBP, couldn't squeeze it past the sticky point, next time!
- Nothing better than smashing some big weights after a long day of work!!

Oct. 2nd

Week 2 / Day 7

Front Squat w/ Chains @10x1, 2 reps @45% RM + Chains x 10 sets, rest 1min
@124#'s Completed
+
5mins @85-90%
Row 150m
7 Chin-ups
Score: 5rds + 150m
- rest 5mins
5mins @85-90%
6 KBS- 24kgs
3 Ring Dips
Score: 12rds
- rest 5mins
5mins @85-90%
25 DU's
5 Thrusters @65#'s
Score: 6rds + 25 + 4 reps
- rest 5mins
5mins @85-90%
10 BJ- 24"
5 Burpees
Score: 7rds + 10 + 4 reps
- rest 5mins
5min @85-90%
Row 150m
7 T2B
Score: 5rds + 70m

Notes:

- Felt much better this week
- The BJ / Burpees couplet was the toughest one
- DU were alright, could be slicker.
- Overall I was moving and breathing much better

Oct. 1st

Week 2 / Day 6

5 Sets of:
5 tough Behind the Neck Split Jerk
Airdyne 2min @85% (kept the pace above 21.5mph)
- rest 3min walk
1. 135#'s / 0.73 miles
2. 155#'s / 0.72 miles
3. 175#'s / 0.74 miles
4. 190#'s / 0.77 miles
5. 205#'s / 0.74 miles
+
5mins extra rest
+
5 Sets of:
AMRAP Muscle Ups (No False Grip)
Airdyne 2min @85% (kept the pace above 21.5mph)
- rest 3min walk
1. 7 reps / 0.71 miles
2. 7 reps / 0.71 miles
3. 7 reps / 0.73 miles
4. 6 reps / 0.70 miles
5. 5 reps / 0.75 miles

Notes:

- Obviously I started too light on the Split Jerk, it was my first time doing the movement.
- MU's were better this week

Sept. 30th

Week 2 / Day 5

A. Above Knee Power Snatch, build to a tough single
Got up to 205#'s
B. Back Squat @20x1, 3-4 reps x 3 sets, rest 5mins- All tough sets
265(4), 280(4), 300(4)
C1. Front Rack BB Split Squats @30x0, 6-8/leg x 3 sets, rest 2mins (30sec b/t legs)
135(8), 145(8), 160(6)
C2. Single Leg DB Back Ext. @20x0, 8-10/leg x  3 sets, rest 2mins (30sec b/t legs)
10(10), 15(10), 20(10)

Notes:

- Feeling Strong and Explosive, haven't felt like this in the gym in along time. Through the summer hitting a 195# Power Snatch was a struggle. Also I haven't done that kinda weight on a Back Squat in along time.

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

Sept. 27th

Week 2 / Day 2

3 sets of:
Row 500m @50% (keep pace sub 2m20)
Row 500m @75% (keep pace sub 2min)
Row 500m @80-85% (keep pace sub 1m50)
Row 500m @90-95% (keep pace sub 1m40)
*rest walk 5mins

Set 1:
a) 2m17.0
b) 1m58.3
c) 1m48.4
d) 1m39.2

Set 2: 
a) 2m16.8
b) 1m57.8
c) 1m48.5
d) 1m38.7

Set 3:
a) 2m18.1
b) 1m57.9
c) 1m49.0
d) 1m38.2

Notes:

I think the Sept. 23rd workout helped build some base for this one. Felt great today compared to yesterday.