Apr. 29th

Week 3 / Day 2

A. Front Squat w/ Chains @41x1, 4-5 reps x 4 sets, rest 3mins
135 x 4 sets
B. Close Grip Bench Press @41x1, 4-5 reps x 4 sets, rest 3mins
185 x 4 sets
C1. Single Leg Straight Legged DL @41x1, 8-10 reps x 3 sets, rest 30sec b/t legs
20(10) x 3 sets
C2. One Arm DB Rows @41x1, 8-10 reps x 3 sets, rest 30sec b/t arms
30(10) x 3 sets

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

July. 5th

Week 3 / Day 2

A. Front Squat w/ Chains @50x1, 3-3-3-3, rest 4mins
135, 145, 155, 165
B. Squat Snatch Cluster, 1.1.1- build to a max set
Got up to 205#'s
C1. Thrusters, 8-10 reps x 4 sets, rest 10sec
115(10), 125(10), 135(10), 145(10)
C2. GH Raises @30x0, 8-12 reps x 4 sets, rest 3mins
0(12), 10(11), 10(11), 10(8)

Apr. 2nd

Week 24 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep per minute @70% RM (275) + Chains x 10mins
@192.5# Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C. CGBP @20x1, quicky build to a tough single
Got up to 275#'s
D. 3 Unbroken Muscle-ups x 10 sets for time
Time: 6m33s

Notes:

- The FS felt good
- Squat Cleans, felt better this week.
- Got 275#'s easily, went for 300#'s almost got it. Tried 285#'s after, I was too gased.
- For the Muscle-ups I was a minute slower but I was more aggressive than last time. I failed on 2 sets, last I failed on none of them.

Mar. 25th

Week 23 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep @70% RM (275) + Chains x 7 sets, rest 1m30s
@192.5#'s Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C1. CGBP @20x1, 1 rep x 7 sets, rest 10sec- Moderately Tough
7 x 255#'s
C2. Ring Muscle-ups, 4 Unbroken x 7 sets, rest 10sec
All UB
C3. Kipping HSPU, 6-8 reps x 7 sets, rest 3mins
7 x 8 UB reps

Notes:

- The FS felt great, I felt solid and I was moving the weight well
- The TnG SC were good, it's amazing how this can jack my heart rate up. 3 TnG would be really tough for 10mins
- I wish my MU were as good as today, I need to focus on getting a better swing and kip with my legs more. On 13.3 I was using my Upper Body too much and wasn't using the optimal technique.
- The HSPU were good

Mar. 17th

Week 22 / Day 3

A. Front Squat w/ Chains @20x1, 1 rep @66% RM (275#'s) + Chains x 10 sets, rest 1min
@181.5#'s Completed
B. Above Knee Hang Squat Clean . Thrusters, 1.1 x 5 sets, rest 3mins- start @215#'s
215, 215, 220, 225(f)(thruster), 220
C1. Medium CG BP @20x1, 2 reps x 5 sets, rest 10sec- moderately tough
235, 235, 235, 240, 240
C2. Ring Muscle-ups, 4 Unbroken x 5 sets, rest 10sec
Completed All UB
C3. Kipping HSPU, 6-8 reps x 5 sets, rest 3mins
8 reps x 5 sets

Notes:

- Didn't have much drive in my legs today, my calves are still sore from 13.2
- The Hang Squat Cleans were feeling good overall
- The Thrusters didn't have the pop today, I must've had bad hand positioning on the 4th set because I got 220# on the 5th easily
- I'm really pleased with my Kipping HSPU, they were much improved from last weeks.
- I was able to get 4 UB MU's easily every time which I'm happy about.

Jan. 28th

Week 16 / Day 5

A. Squat Snatch, build to 90% RM (227#) for a single
Got up to 90% which is 205#'s
B. Front Squat w/ Chains @22x1, build to a 2RM
Got up to 215#'s
+
30 Squat Clean Thrusters @185#'s for time:
Time: 8m25s

Squat Clean Thrusters Video

Notes:

- Felt good working up to 90% on the Squat Snatch
- I feel pretty good about the FS w/ Chains, I have 50-60#'s of chains. For me to do 2 reps at that weight I'm pretty pleased about it.
- The SC Thrusters felt good, single reps and I tried to be steady throughout. The SC is the limiter for me. Somewhat of a comparison would be the 2011 CF Open WOD @165#'s, I did 23 reps in 5mins. I think this is a definite improvement.

Jan. 8th

Week 14 / Day 1

A. Squat Clean and Split Jerk, build to a 1RM
Got up to 255#'s
B. Front Squat w/ Chains @20x1, 2 moderate reps x 5 sets, rest 2mins- start @60% 1RM
165, 175, 185, 195, 205
+
5 sets of:
5 TnG Push Press @185#'s
10sec rest
15 CTB Chin-ups
*rest 3mins
Completed all the sets Unbroken

Notes:

- So there were positives and disappointments today
- I'm disappointed in my SC+SJ, I missed 275, 267.5 x 2 (one on the Clean and the other on the Jerk). Noting but zero excuses because I've done more weight but my anterior and lateral part of my legs still had DOMS from Day 7. I need to improve on this!!
- The positives!!
- The FS w/ Chains felt great my final set probably was b/t 250-265 in weight with the chains. I was moving the bar good too.
- another positive was the CTB Chin-ups, I haven't done much of these so far this year. I'm very pleased with it.
- Also I was able to move the PP @185 nicely, all TnG. As I went on the sets were smoother.

Dec. 31st

Week 13 / Day 1

A. Squat Clean and Split Jerk, build to a max
I got up to 265#'s, missed on 280# (the squat clean), missed on 275# (the Split Jerk)
B. Front Squat w/ Chains @22x1, 3 moderate reps x 5 sets, rest 2mins- start @50% 1RM (275#'s)
137.5, 147.5, 157.5, 167.5, 177.5
+
AMRAP in 15mins of:
5 KB Push Press @32kgs / arm
5 L Pull-ups
Score: 13 Rds + 4 reps

Notes:

- My Squat Clean wasn't feeling that strong today but my Split Jerk felt much better
- 265#'s is a my previous Clean and Jerk PR, I'm pleased I at least tied it but I should've made the 275#'s on the Split Jerk. I couldn't Squat up the 280#'s.
- FS w/ Chains felt good. Focused on speed and keeping my elbows up
- The KB Push Presses were done with only one KB, all the reps were Unbroken.
- The L Pull-ups slowed me down, midway through I was going back and forth between supinated and pronated.

Dec. 15th - Restart

Week 11 / Day 1- Restart

So I injured my neck on the 9th, I've been recovering / rehabilitating it over the last 6 days. Thank god for the Supple Leopard KStarr and his website mobilitywod.com.

A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
235, 245, 247.5, 250
B. Front Squat w/ Chains @22x1, 3 reps @50% RM (275#)  + Chains x 5 sets, rest 2mins
@137.5# Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets, rest 1min b/t sets
(R/L) 6/2, 4/4, 4/3, 3/3
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
26 reps @80#'s, 19 reps @70#'s

Notes:

- Did Part A correctly this time, the SC were not TnG. The Split Jerk felt better this time around. My FS is the definitely my limiting factor in this.
- KB Press was way better, much improved throughout, the 1st set w/ the L hand I think I had a bad position on the KB.

Dec. 7th

Week 11 / Day 1

A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
All sets done at 235#'s accidentally 
B. Front Squat w/ Chains @22x1, 3 reps @50% RM + Chains x 5 sets, rest 2mins
@137.5#'s Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets per arm, rest 1min b/t sets
(R, L)  Set 1 (4, 4)    Set 2 (4, 3)    Set 3 (3, 2)    Set 4 (3, 1)
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
80#'s for 23 reps, 70#'s for the remaining 22 reps

Notes:

- Messed up on the SC/SJ Cluster, honestly my SC weren't feeling that great. I'm pleased that I actually stuck with that weight. The SC were done with TnG. The SJ were going up easy but the tech wasn't that great.
- KB Press, great ROM every rep. Last time the ROM wasn't as deep. Still this was pretty tough. The first rep was always easy but I died right after.
- Done with COVP

Oct. 26th

Week 5 / Day 7

Front Squat w/ Chains @10x0, 2 reps @60% RM + Chains x 4 sets, rest 1min
@165#'s Completed
+
3 sets @85-90%
60sec Thrusters @45#'s  Score: 31, 33, 33
60sec rest
60sec Burpee Box Jumps- 24"  Score: 14, 14, 14
60sec rest
60sec Russian KBS- 32kgs  Score: 33, 35, 35
60sec rest

Notes:

- The Front Squats felt smooth and fast
- Burpee BJ were the most exhausting

Oct. 18th

Week 4 / Day 7

Front Squat w/ Chains @10x1, 2 reps @55% RM + Chains x 6 sets, rest 1min
@152#'s Completed
+
10 Sets @85-90%
30sec Power Snatch @65#'s- 11, 11, 12, 11, 12, 12, 12, 12, 12, 12
30sec Rest
30sec Lateral Bar Burpees- 9, 10, 9, 10, 9, 10, 10, 9, 10, 10
30sec Rest
30sec BJ- 30"- step down every rep- 11, 11, 11, 11, 12, 12, 11, 11, 11, 12
30sec Rest
30sec Row- 147m, 147m, 148m, 148m, 148m, 148m, 150m, 148m, 148m, 150m
30sec Rest

Notes:

- Fucked up, forgot to do the Front Squats at the start. Finished it by itself tonight when I noticed.
- Consistent throughout the exercises. Started feeling it around set 6-7.

Oct. 10th

Week 3 / Day 7

 Front Squat w/ Chains @10x0, 2 reps @50% + Chains x 8 sets, rest 1min
@137.5#'s Completed
+
5mins @85-90%
30sec Airdyne  - pace greater than 22.5mph
30sec CTD Burpees 10, 10, 10, 11, 11 reps
-rest 5mins
5mins @85-90%
30sec Row - pace sub 1m45s / 500m
30sec BJ- 30"- Step down every reps  9, 9, 9, 9, 9 reps
- rest 5mins
5mins @85-90%
50 DU's
5/arm KB Snatch @24kgs
Score: 4rds + 9 reps
- rest 5mins
5mins @85-90%
30sec Row  - pace sub 1m45s / 500m
30sec Wall Balls- 20#'s  12, 11, 12, 11, 11 reps
- rest 5mins
5mins @85-90%
30sec Airdyne  - pace greater than 22.5mph
30sec KBS- 32kgs  11, 11, 12, 11, 12 reps

Notes:

- For the MAP Scenarios I kept the the clock running continuously for the 30sec
- The scenarios felt great kept moving for every part

Oct. 2nd

Week 2 / Day 7

Front Squat w/ Chains @10x1, 2 reps @45% RM + Chains x 10 sets, rest 1min
@124#'s Completed
+
5mins @85-90%
Row 150m
7 Chin-ups
Score: 5rds + 150m
- rest 5mins
5mins @85-90%
6 KBS- 24kgs
3 Ring Dips
Score: 12rds
- rest 5mins
5mins @85-90%
25 DU's
5 Thrusters @65#'s
Score: 6rds + 25 + 4 reps
- rest 5mins
5mins @85-90%
10 BJ- 24"
5 Burpees
Score: 7rds + 10 + 4 reps
- rest 5mins
5min @85-90%
Row 150m
7 T2B
Score: 5rds + 70m

Notes:

- Felt much better this week
- The BJ / Burpees couplet was the toughest one
- DU were alright, could be slicker.
- Overall I was moving and breathing much better

Sept. 24th

Week 1 / Day 7

Front Squat w/ Chains @10x1, 2 reps @40% RM + Chains x 10 sets, rest 1min
@110#'s Completed
+
5mins @85-90%
15 Cals Airdyne
10 Chin-ups    
Score: 5rds + 5 Cals
-rest 5mins      
5mins @85-90%
10 Burpees
10 Wall Balls- 20#'s
Score: 5rds + 2 Burpees
-rest 5mins
5mins @85-90%
15 Cals Airdyne
10 KBS- 32kgs
Score: 4rds
-rest 5mins
5mins @85-90%
10 OHS- 65#'s
10 BJ- 30" (step down every rep)
Score: 4rds + 4 OHS

July. 22nd

AM

Every min on the min or 30mins of:
1st min- 5 Kipping HSPU to 3"
2nd min- 3 UB Wtd. Pronated Chin-ups + 45#'s
Completed all HSPU's UB

rest 6hrs+

PM

A. Thrusters, build to a 1RM
Bar, 95, 125, 155, 185, 205, 225, 235(f)
B. Squat Clean Cluster, 1.1.1 @80% effort x 3 sets, rest 3mins
@220#'s Completed
C1. Front Squats w/ Chains @20x1, 5 reps x 3 sets, rest 10sec
3 x 185#'s
C2. Walk-in Box Jump Clusters, 1.1.1.1.1 x 3 sets, rest 3mins, all tough sets
34", 38", 43" *I need to make some 4" risers
D. GH Raises @20x0, 8-10 reps x 3 sets, rest 2mins- add load under chin
15(10), 15(10, 20(8)

July.16th

A. Push Press @11x1, build to a tough single
225#'s
B1. Front Squat w/ Chains @20x1, 3-4 reps x 4 sets, rest 20sec
185(4), 190(4), 200(3), 200(3)
B2. GH Raises w/ Plate @30x0, 6-8 reps x 4 sets, rest 4-5mins
10(8), 10(8), 15(8), 20(6)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
135(8), 140(8), 145(6)


Took 3 days off. I needed a mental and physical break from any training.

June. 28th- Double

AM

A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)


Rest 4hrs+

PM

3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec     2. 51.36sec    3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s     2. 1m00s     3. 59sec     4. 59sec    5. 59sec

Apr. 11th

A. Snatch, build to a heavy single
215
B. Jerk, build to a heavy single
265
C. Squat Clean, build to a heavy single
255
D. Front Squat w/ Chains @32x1, 3 moderate effort reps x 3 sets, rest 2mins
All 3 sets a 175#'s