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. 30th

Week 4 / Day 3

15mins @90%:
25 DU
3-6 Strict Chin-ups- Alt. b/t Pronated and Supinated Grip each Rd
10 DB Walking Lunges @30#'s
Score: 9Rds + 25 + 2 reps
- rest 6mins
15mins @90%:
45sec FLR on Rings
8 DB Thrusters
6 Renegade Rows
Score: 6Rds + 20sec

Notes:

- DU were UB
- every Chin-up set was 6 reps, not UB
- FLR was hard, need to work on this
- Rengade Rows were 12 reps in Total 6/arm

Feb. 6th

Phase 2 / Cycle 4 / Day 2- MODIFIED

AMRAP in 20mins:
500m Row     sub 2min
21 Unbroken DU x 3 sets
15 DB Thrusters @20#'s/hand
Score: 5 Rds

Notes:

- Rowing was sub 2min avg
- Had a rough set on the DU's on the 1st set and 5 set. Their getting better.

July. 13th

Week 4 / Day 2

A. Front Squat w/ Chains @22x1, 4-2-2-4, rest 4mins
165, 195, 205, 185
B. Above the Knee Hang Squat Snatch, build to a tough single
Got up to 220#'s
C. Above the Knee Hang Squat Snatch, 2 reps @80% highest from B x 3 sets, rest 2mins
@176#'s Completed
D1. DB Thrusters @70/hand, AMRAP x 4 sets, rest 2mins
6 reps, 8 reps, 6 reps, 6 reps
D2. GH Raises @30x0, 8-12 reps x 4 sets, rest 2mins
0(12), 10(12), 15(11), 21(9)
E. KBS- 40kgs, 10 reps per min for 5mins
Completed All UB