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. 

Dec. 24th

Phase 1 / Cycle 7 / Day 4

Squat Snatch. Above Knee Hang Squat Snatch, 1.1 x 10 sets, rest 1min- 5 sets @145#'s, 5 sets @165#'s
Completed
+
10 Rds for time of:
500m Row
15 CTD Burpees
Time: 27m45s
*Goal is sub 30mins

Notes:

- I felt tight in the Shoulder / Upper Thorax Regions in the Snatch Tech. I'm always a little tight from the Upper Body work from the previous day
- Felt good on this tester, paced the rowing between 1m50- 1m55, steady on the Burpees. Each Rd was done in 2m45ish.

Nov. 22nd

Phase 1 / Cycle 3 / Day 6

Muscle Snatch. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 @135#'s x 8 sets, rest 1min
Completed
+
50mins @moderate effort:
250m Row
3 Wall Walks
0.5 miles Airdyne
3 Ring Muscle-ups
30 Alt. Step-ups onto 24" Box
3 C+J @95#'s
Score: 9 Rds

Notes:

- Felt tight in the shoulders in the OH position.
- Felt good throughout the 50mins, didn't stop once for the whole 50mins.
- MU's were UB and done with no false grip

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

Apr. 15th

Week 26 / Day 1

A. Above Knee Hang Squat Snatch . Squat Snatch , 1.1, build to a tough set
Got up to 205#'s
B. Squat Clean and Split Jerk Cluster, 1.1, build to a tough set
Got up to 250#'s
C. Squat Snatch, 1 rep @185#'s per min for 20mins
Completed

Jan. 26th- Two MAP Scenario

Week 16 / Day 3

Snatch Balance. Above Knee Hang Squat Snatch, 1.1 @135#'s per min for 10mins
Completed
+
3 Rds @90%:
30 KBS- 32kgs
30 cals Airdyne
Time: 6m54s

Scenario One Video

+
10mins rest
+
3 Rds @90%:
30 Wall Balls- 20#'s, 10ft
20 Box Jumps Overs- 24"- no rebounding
Time: 5m49s

Scenario Two Video

Notes:

- Still pretty sore today in the anterior part of  my legs, also didn't sleep that great at work
- BUT I thought I did a Great Job on the scenarios!!
- The First Scenario, unfortunately I miscounted 2 reps on the KBS but I went on UB on the KBS. The Airdyne speed was around 25mph.
- The 2nd Scenario, everything was UB.

Jan. 18th

Week 15 / Day 3

Squat Snatch, 1 rep every min for 15min @155#'s
Completed
+
21, 18, 15, 12, 9 6, 3 reps for time @90%:
Hang Squat Snatch @65#
Lateral Barbell Burpees
Time: 11m49s
+
10min rest
+
For time @90%:
50 cals Airdyne
25 Chin-ups
50 cals Airdyne
25 Chin-ups
50 cals Airdyne
Time: 8m04s

Notes:

- My Squat Snatch tech was really good today, every rep was solid. I enjoyed doing this.
- For both MAP scenarios were mentally tough but breathing was my limiter especially on the first scenario.
- First Scenario- I personally don't think this was a very good time, went out too fast at the start and I stopped too many times to catch my breathing.
- My recovery between scenarios was great
- Second Scenario- I think this was a pretty good time, UB on the first set of chins and the second set took 3 sets. I'm really pleased with this scenario.

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.

Nov. 27th- Scenarios

Week 9 / Day 7

5mins @85-90%
5 Hang Squat Snatch @65#'s
25 DU's     Score: 6 Rds + 5 reps
- rest 5mins
5mins @85-90%
150m Row
7 CTB Chin-ups     Score: 5 Rds + 40m
- rest 5mins
5mins @85-90%
10 Box Jumps- 30" - step downs
10 KBS- 32kgs     Score: 4 Rds + 10 + 2 reps
- rest 5mins
5mins @85-90%
150m Row
7 Knee to Elbows     Score: 5 Rds + 70m
- rest 5mins
5mins @85-90%
15 Wall Balls- 20#'s
15 Burpees to 6" OH     Score: 3 Rds + 2 reps

Notes:

- DU's were UB, pleased with that
- For some reason the CTB Chins were brutal, I had to break the last set into two.
- BJ / KBS was decent
- knee to elbows were fluid
- WB / Burpees, this was just brutal. I knew it was going to be brutal and it was. My shoulders were cooked. WB's were all UB.

Oct. 16th

Week 4 / Day 5

A. Above Knee Hang Squat Snatch, build to a 1RM
225#'s PR!!
B. Power Clean Cluster, 1.1.1 x 3 sets, rest 3mins- 225#'s per set
Completed
C. Back Squat @20x1, 1-1-1, rest 5mins- no maxing, all tough sets
295, 305, 305
D1. BB Split Squats @30x0, 5-6/leg x 4 sets, rest 2mins (30sec b/t legs)
155(6), 165(5), 175(5), 185(5)
D2. GH Raises Drop Set @20x0, 6.6 x 4 sets, rest 2mins- drop weight after the 1st 6 reps
10, 10, 10, 10

Notes:

- I'm pretty jacked, that is a PR for squat snatch in general.
- Didn't max out on the Back Squats, still had some left.
- Split Squats are getting better.