Jan. 4th- Start of a New Phase

Phase 2 / Cycle 1 / Day 1

A. Front Squat @20x1, build to a tough set of 5- only on tough set
Got up to 255#'s
B. Above Knee Hang Squat Snatch, build to a tough double
Got up to 205#'s
C. Front Rack BB Reverse Lunge @10x0, 6/leg x 3 sets, rest 2mins
185, 195, 205
+
8, 6, 4, 2 reps for time of:
Ring Muscle-ups
Box Jumps @40"
Time: 3m42s

Couplet Video

Notes:

- Front Squat felt good, this was a tough weight

- Hang Sq. Snatch felt good, close to a Max on this

- Lunges good, really tough at 195 and 205

- Felt good on the couplet, I was hoping for a 4/4, 3/3, 2/2, 2 breakdown on the MU's. On the positive side I was able to recharge and get right back on the rings. 

Oct. 18th

A. Deadlift @22x1, 2 Challenging reps per min for 10mins
@365#'s x 10 sets
B. Above Knee Hang Power Clean, build to a tough 5
Got up to 225#'s
C. Front Rack BB Reverse Lunges, off 2" step, 10-8-6-4/leg, rest 1m30s- increase load per set
155, 170, 185, 200
+
10-->1 UB for time of:
Ring Dips
CTB Chin-ups
Time: 8m25s

July. 23rd

Week 5 / Day 4

A. Split Jerk, build to a double
Got up to 265#'s
B1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- Multi-grip Bar
183(3), 193(3), 203(2), 203(2), 208(2)
B2. Pendlay Rows @22x0, 2-3 reps x 5 sets, rest 2mins
245(3), 245(3), 245(2), 245(3), 245(2)
C. Front Rack Reverse Lunge off 4" Block @10x0, 6/leg x 4 sets, rest 1min b/t legs
135, 155, 175, 205

June. 26th

Week 2 / Day 1

A. Back Squat @20x1, 6-8 reps x 4 sets, rest 4mins- moderate Start @205#'s
205(8), 215(8), 225(8), 235(8)
B1. Russian KBS- 40kgs, 15 reps x 4 sets, rest 1m30s
Completed
B2. Front Rack BB Reverse Lunges off 2" Block @10x0, 6/leg x 3 sets, rest 1m30s
125, 135, 145
C. DB Russian Step-ups @11x0- 24" Box, 10/leg x 3 sets, rest 1min b/t legs- Go Heavy
40, 50, 50

Jun. 4th

Week 4 / Day 3- Regional Prep

Squat Clean @225lb, 1 rep per min for 10mins
Completed
+
3 CTB Chin-ups every 15sec for 5mins
Completed
+
3 sets of: 
8 T2B
6 STO @160#'s
4/leg Front Rack Reverse Lunges @160#'s
*rest 1min b/t sets
1. 54sec
2. 52sec
3. 52sec

Notes:

- Taking off tonight for Vancouver
- Everything felt good today