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

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.

May. 2nd

Week 28 / Day 2

A. Back Squat w/ Chains @20x1, build to a tough single
Got up to 275#'s
B. DL, build to a tough single
Got up to 405#'s
+
15, 12, 9 reps for time of:
DL @315#'s
Kipping HSPU to 6" Depth- Hands on Plates
Time: 8m52s* miscounted to reps on the DL
+
Airdyne Sprints, 25sec near ALL OUT x 6 sets, rest 4mins
Completed, >32mph

Notes:

- The BS felt good
- I stuck with 405#'s, I don't feel comfortable doing this lift with bad technique, I tried 425#'s but the form felt bad so I bailed. 405#'s form felt really good
- For the couplet, the DL were done unbroken. HSPU were done broken (5,4,3,2,1's). Didn't like the hands on the plates, my plates slide too much on one another. Next time I prefer this done with paralletes
- The suck fest continued with the AD Sprints, this time I tried to stay above 32mph, my max speed is usually 35-36mph at the start but dies out quickly. Keeping it above 32mph still sucked.

Apr. 24th

Week 27 / Day 2

A. Back Squat w/ Chains @20x1, 2-2-2-2, rest 5mins
240, 250, 255, 255
B1. DL @20x0, 2-2-2-2, rest 2mins
365, 385, 405, 415

Deadlift Video

B2. Weighted HSPU Negatives @30x0, 3-4 tough reps x 4 sets, rest 2mins

@30#'s     4 reps, 4 reps, 4 reps, 4 reps

C. Airdyne Sprints, 25sec Near All Out x 6 sets, rest 4mins

Completed

Notes:

- I believe this is the most I've done on a DL in a very long time (2 years)

- HSPU Negatives were easy

- The Airdyne Sprints were a Suck-fest, I'm still feeling the lactic and its been an hour already. My power dropped off significantly on the 5th and 6th set. 

Apr. 16th

Week 26 / Day 2

A. Back Squat w/ Chains @20x1, 3-3-3, rest 5mins
235, 245, 250
B1. DL Cluster, 1.1.1 x 4 sets, rest 2mins- all tough sets, no maxing
365, 385, 385, 405
B2. Wtd. HSPU Negatives @30x0, 4-6 tough reps x 4 sets, rest 2mins- wear 20# vest
w/21# Wtd. Vest   4 sets x 6 reps
C. Airdyne Sprints, 20sec near ALL OUT x 8 sets, rest 3mins
Completed

Notes:

- Everything was good and straight forward. I pushed it a little bit more on the DL, especially the last set.
- For the AD Sprints I just Gave'er, I was hurting by set 5. I was also cramping up bad in my cool down and the lactic is still lingering.

Apr. 10th

Week 25 / Day 3

A. Back Squat @20x1, 2 reps @60% RM (340) + Chains x 8 sets, rest 1min
@204# Completed
B. Deadlift Cluster, 1.1 @70% RM (455) x 8 sets, rest 1min
@318.5# Completed
C. 5 Unbroken CTB Chin-ups x 20 sets for time
Time: 6m47s     Goal is 7mins

Notes:

- Previous time on the CTB Chin-ups was 7m34s in Aug '12. The Goal then was suppose to be sub 7mins, so I kept the same Goal.

Mar. 31st

Week 24 / Day 2

A. Squat Snatch, 1 rep @90% RM (231) x 6 sets, rest as needed
@208#'s Completed
B. Back Squats @20x1, 1 rep per min @70% RM (340) + Chains x 10mins
@238#'s Completed
C. Pendlay Rows @22x0, 6-5-4-3, rest 2mins
165, 175, 185, 195
D. Kipping HSPU, AMRAP x 3 sets, rest 3mins
19 reps, 17 reps, 13 reps

Notes:

- The Snatch felt better as the sets went along
- The Back Squat wasn't easy
- First time doing the Pendlay Rows
- Not pleased with the Kipping HSPU, I need to do AMRAP for this and strict HSPU weekly! It seems to be the only way I improve.

Mar. 22nd

Week 23 / Day 1

A. Squat Snatch Cluster, 1.1- build to a tough set
Got up to 220#'s
B. Power Clean and Split Jerk, build to a tough single
Got up to 265#'s
C. Back Squat @20x1, 2 reps @65% RM (340) + Chains x 8 sets, rest 1m30s
@221#'s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 20sec for 20mins
17 reps without a fail       38 reps in Total

Notes:

- This was a pretty good day, my R patella is a little niggly from those BJ in 13.2, jumpers knee
- The Squat Snatch was good, I think thats my best 2 rep set ever.
- The Power Clean and Split Jerks felt really good, the best its been this season. I'm pretty sure this was a tie on my Clean and Jerk PR. I probably could've gotten more but I'll leave it for a RM day.
- Back Squats were good
- The Kipping HSPU to Depth were an improvement from last time. Here's a little statistic, last time I averaged a rep every 39.1sec... This time I averaged a rep every 31.5sec. Improvement is the key.

Mar. 6th

Week 21 / Day 1

A. Squat Snatch, build to a 1RM
Got up to 231#'s PR!!

Squat Snatch 1RM Video

B. Squat Snatch, 1 rep x 5 sets @90% highest from Part A, rest 2mins
@208#'s Completed
C. Back Squat w/ Chains @20x1, 3 reps @60% RM (340#) + Chains x 8 sets, rest 1m30s
@204#s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 30sec for 30mins
32 reps straight,    in time remaining I got 14 extra reps. 46 total reps

Notes:

- Nice to get a PR but I failed 10+ times in the 231-235 range. My shoulders aren't holding the weight in place. I can do more weight but that is my limitation at the moment.
- I got all 5 reps but I failed on set 2 and 3, shoulders weren't getting the bar in the right position overhead.
- The BS were good
- HSPU are getting better, I'll be able to get all 60 reps at some point.

Mar. 1st- CF Open WOD 12.2

Week 20 / Day 4

A. Back Squat w/ Chains @20x1, 3-2-1, rest 5mins- all tough sets
245, 255, 265
B. Behind the Neck Split Jerk, build to a 1RM- Goal is 285-300#'s
Got up to 300#'s PR!!

Behind the Neck Split Jerk Video

+
"Open WOD 12.2"

AMRAP in 10mins of:
30 Snatches @75#'s
30 Snatches @135#'s
30 Snatches @165#'s
AMRAP Snatches @210#'s
Score: 86 reps (previous score was 78 reps)

Open WOD 12.2 Video

Notes:

- For the BS the set of 3 and 2 reps were tough, the single rep could've had more weight.
- I'm stoked about the BH SJ, 300lbs is a 20lb PR!
- I'm pleased with the improved score on WOD 12.2

Jan. 20th

Week 15 / Day 5

A. Power Snatch, build to a 1RM
Got up to 205#'s (-20#)
B. Back Squat w/ Chains @20x1, build to a 1RM
Got up to 265#'s (-20#)
C. Power Clean and Split Jerk, 1 rep every 30sec for 10mins- start @225#'s
(225#) 4 sets (235#) 4 sets (245#) 12 sets

Notes:

- things weren't clicking today.
- On Part A, I failed on 215 and 210 multiple times. My pull isn't explosive enough right now.
- On Part B my power wasn't there.
- Part C was the only thing that went well today.

Jan. 12th

Week 14 / Day 5

A. Power Snatch Cluster, 1.1 x 5 sets, rest 4mins
185, 195, 205, 210, 215
B. Behind the Neck Split Jerk, build to a 1RM
Got up to a PR!! 280#'s
C. Back Squat w/ Chains @20x1, 2 reps @65% RM (340) + Chains x 6 sets, rest 2mins
@221#'s Completed

Notes:

- Great workout overall, this was one of my best strength session all round.
- I believe the 215# dbl on the PS was a PB
- 280#'s on the BtN SJ was a PB for the lift but also a PB overhead.
- The BS was good.

Jan. 4th

Week 13 / Day 5

A. Snatch, build to a Max
Got up to 227#'s PR!!
B. Back Squat w/ Chains @20x1, 2 reps @60% RM (340#'s) + Chains x 6 sets, rest 2mins
@204#'s Completed
C. Push Press . Split Jerk, 1.1 x 6 sets, rest 3mins- start @205#'s, build until Push Press craps out
205, 210, 215, 217.5, 220, 230(SJ)

Notes:

- Everything was done as a Squat Snatch. So for Part A I failed 220#'s x 3, dropped down to 215#'s failed x 2, finally got it. I was fucken pissed off cause I should've gotten all of them. I wasn't pulling the bar back enough in the catch. So I loaded the bar to 227#'s and got it the first time. Fuck Yeah!!
- BS felt good, focused on exploding on the way up.
- Part C, my shoulders were feeling crinkly today, the PP wasn't popping up nicely. My best set was 220# for the PP. On the last set I missed on the PP but got the SJ.

Dec. 27th

Week 12 / Day 5

A. Power Snatch, build to a tough single
Got up to 205#'s
B. Back Squat w/ Chains @20x1, 2 reps @55% RM + Chains x 6 sets, rest 2mins
@187#'s Completed
C. Press @20x0, build to a 3RM
Got up to 161#'s PR!
D. Split Jerk @198#'s, AMRAP x 1 set to failure
9 reps

Notes:

- No pop on the Power Snatch, 205 was pretty close to my limit today
- I'm pleased with the Press

Dec. 19th

Week 11 / Day 5

A. Squat Snatch, build to a tough double- 5sec b/t sets
Got up to 215#'s
B. Back Squat w/ Chains @20x1, 3 reps @50% RM (340#'s) + Chains x 5 sets, rest 2mins
@170#'s Completed
C. Push Press . Push Jerk . Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
205, 215, 212, 215, 220

Notes:

- It took me 3 tries to get 215#'s, didn't have good pulls on the 2nd lift
- The Press Complex was good, obviously limited by the push press. I need to work on my Push Jerk Depth.

Nov. 25th

Week 9 / Day 5

A. Back Squat w/ Chains @20x1, 2-2-2-2-2, rest 4mins
245, 255, 265, 275, 285
B. Power Snatch Cluster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 207
C. Power Clean. Push Jerk. Behind the Neck Split Jerk, 1.1.1 x 5 sets, rest 3mins- all sets @25#'s
Completed
D. Airdyne, 15sec All Out Effort x 6 sets, rest 1m45s
Completed

Notes:

- BS felt great
- Power Snatch felt so so around the 205 range. Doesn't feel like I'm getting a good pop at that weight
- Need to work on my Push Jerk mobility, get a better dip
- Airdyne was good, I was able to keep the pace b/t 35-36mph. I was able to maintain my power output.

Nov. 9th

Week 7 / Day 5

A. Back Squat w/ Chains @20x1, 1-1-1-1-1, rest 3mins- increase per set
245, 260, 270, 280, 295
B. Snatch, build to a heavy single
215#'s
C. Power Clean and Split Jerk Cluster @205#'s, 1.1.1 x 3 sets, rest 3mins
Completed
D. Airdyne, 18sec Near All Out Effort x 6 sets, rest 2m30s
1. 0.17 miles
2. 0.19 miles
3. 0.17 miles
4. 0.18 miles
5. 0.16 miles
6. 0.17 miles

Notes:

- The Back Squat felt great!
- The Snatch felt great too, I stopped at 215# because the rep was really good and it was close to my PR. All the reps done with the Squat Snatch technique.
- Airdyne, tough. I was dying around the 4 sets.

Nov. 1st

Week 6 / Day 5

A. Back Squat w/ Chains @22x1, 1-1-1-1-1, rest 3mins- increase per set
225, 240, 255, 270, 285
B. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5mins- start @185#'s
185, 190, 195, 200, 205
C. Power Clean and Split Jerk, 1 reps every 30sec for 5mins- @205#'s
Completed
D. Airdyne, 15sec ALL OUT EFFORT x 8 sets, rest 2mins b/t sets
Completed, avg speed 35 mph

Notes:

- The Back Squats felt strong
- Felt alright on the Snatch, I need to really work on the mobility and keeping the bar close to the body on the pull. 205#'s was definitely my limit today
- C+J felt good
- The Airdyne Sprints were brutal. They were really hard!

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