May. 4th

Week 28 / Day 4

Squat Clean. Split Jerk. BTH Split Jerk, 1.1.1 @185#'s x 6 sets, rest 1m30s
Completed
+
5 Unbroken TnG Squat Snatch @155#'s per min for 10mins
5 reps, 5 reps, 5 reps, 4 reps, 2 reps, 3 reps, 2 reps, 2 reps, 1 rep, 4 reps
33 reps / 50 reps
+
For time:
21 Strict HSPU
21 Strict Pronated Chin-ups
21 Strict Ring Dips
21 Strict Supinated Chin-ups
21 Push-ups
Time: 9m21s

Notes:

- My focus for the tech portion was the catch in the SJ
- The Snatch Battery sucked, I knew this was going to be hard. Every set was TnG on the minute. I finished the full 10mins of work because some reps are better than none. On the last set I started 30sec into the last minute, everything else was on top of the minute.
- The Upper CP was okay, my HSPU need work.

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

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"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

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

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Rest 10mins

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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. 

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.

Dec. 3rd

Week 10 / Day 5

A. Back Squat @20x1, 1-1-1-1-1, rest 4mins
285, 305, 325, 340, 350(f)
B. Squat Snatch, 1-1-1-1-1, rest 4mins
185, 195, 210(f), 205, 215
C. Split Jerk . Behind the Neck Split Jerk, 1.1 x 5 sets, rest 1min- 205#'s per set
Completed
D. Airdyne, 15sec ALL OUT EFFORT x 6 sets, rest 1m30s
Completed

Notes:

- Honestly I was tired and I had terrible intensity today. Pushed through it with full effort.

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. 17th- Two PR's

Week 8 / Day 5

A. Back Squat @20x1, 1-1-1-1-1, rest 3mins- increase per set
280, 295, 310, 325, 340 PR!
B. Above Knee Hang Power Snatch, build to 1RM
210#'s PR!
C. Power Clean . Front Squat . Split Jerk . Behind the Neck Split Jerk, 1.2.1.1 x 5 sets, rest 3mins, use 185#'s per set
Completed
D. Airdyne, 20sec near All Out x 5 sets, rest 3mins
1. 0.23 miles
2. 0.27 miles
3. 0.22 miles
4. 0.18 miles
5. 0.19 miles

Notes:

- The BS felt great. I think I could've got 10-15#'s more.
- The Airdyne was brutal as usual. My power output died on the last two sets.

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