Feb. 15th

Phase 2 / Cycle 5 / Day 3- Modified

A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6

Notes:

- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s

Apr. 26th

Week 27 / Day 4

Squat Snatch, 1.1.1 @155#'s x 5 sets, rest 3mins
Completed
+
AMRAP Squat Clean Thruster @205#'s in 60sec x 5 sets, rest 60sec
5 reps, 5 reps, 4 reps, 4 reps, 4 reps
+
AMRAP in 20mins of:
5 UB Bar Muscle-ups
10 Kipping HSPU to 10" Depth
Score: 3 Rds + 5 + 8 reps

Notes:

- The Squat Snatch was good, no issues, felt smooth
- The limiter in the SCT was the Squat and generating enough power out of it, also some fatigue. I had to catch it in a jerk for all the reps.
- The UB CP, the Bar MU's were easy, I had to be very strategic on the HSPU, usually once I start failing on them, it's hard for me to regenerate the CP for another rep. I'm pleased with the score, I did quite a few reps in a 20min period (for myself) plus with MU's.

Mar. 2nd

Week 20 / Day 5

15 Ring Muscle-ups for time- goal is sub 2mins
Time: 1m10s

Ring Muscle-up Video

+
5mins rest
+
15 Bar Muscle-ups for time- goal is sub 2mins
Time: 1m41s

Bar Muscle-up Video

+

5mins rest

+

Every Minute on the Minute for 20mins of:

Even- 7 Unbroken Ring Dips

Odds- 9 Unbroken Toes to Bar

Completed

Notes:

- I went all out for both sets of MU's, I knew I could consistently rep it out without extended breaks. 

- The 15 Ring Muscle-ups were great, the fastest I've ever done 15. Also I had a single set PR of 9 reps. 

- The Bar Muscle-ups were good, I really was hoping to be faster on this. I missed a few reps unfortunately. 

- The Ring Dips and T2B were good, pretty simple throughout. 

Feb. 10th

Week 18 / Day 2

A1. Behind the Neck Split Jerk, 1 tough rep x 5 sets, rest 10sec
245, 255, 265, 265, 275
A2. 3 tough Kipping HSPU to Depth x 5 sets, rest 10sec- tougher then last week
(11") UB, UB, UB, UB, 2/1
A3. Bar Muscle-ups, 3 reps x 5 sets, rest 3mins
UB, UB, UB, UB, UB
+
15, 12, 9 reps for time of:
Power Clean @115#'s
CTD Burpees
Time: 2m32s* PR! (Previous PR was 2m37s on Feb. 4th, 2012)

LEnd Part 1 Video

+

Rest 10mins

+

15, 12, 9 reps for time of:

Power Cleans @115#'s

CTD Burpees

Time: 2m39s

LEnd Part 2 Video

*Goal is to go Sub 3mins on both Parts

Notes:

- The Lactic Power Triplet was good, missed a couple reps on the last set of A2. 

- I was maxed out for depth on the Kipping HSPU

- Really happy with the The Lactic Endurance Parts!! I was able to hit a PR. My recovery was excellent. 

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.

Dec. 1st

Week 10 / Day 3

A. Above Knee Hang Squat Snatch . Squat Snatch, 1.1 x 5 sets, rest 2mins- start @145, add 5# per set
145, 150, 155, 160, 165
B. Thruster, build to 1RM
Got 236#'s PR!!
+
AMRAP in 15mins of:
3 Bar Muscle-ups
3 Kipping HSPU to 10" Depth
Score: 6 Rds + 3 + 2 reps

Notes:

- The Moderate Snatch Tech work was good
- For the Thrusters this was a PR by 1#, the last time I PR'd on this was over a year and a half ago when I was prepping for 2011 Regionals using OPT Big Dawg Blog. I tried to get 240# first but I wasn't getting past the sticky point.
- The Bar Muscle-ups were okay, the last time I've done these were almost 3 yrs ago, when I had no rings and I was a CF newbie. The MU's were done in singles but fast, need to practice getting multiples. The HSPU started off great, did three sets UB and then it went to shit, I was failing reps left right and centre but on the positive note I believe that was the deepest I've gone on HSPU by 2". I know that will help my head to floor HSPU's.