Mar. 26th

Week 5 / Day 2

Deadlift @11x1, 1 rep @75% RM (455) per min x 6mins
@342#'s Completed
+
EMOM x 20mins:
1st- 2-3 UB Ring Muscle-ups
Completed All 3's
2nd- 2-3 Tough Kipping HSPU to Deficit
@1" 5 sets     @2" 5 sets
+
AMRAP Double Unders in 10mins:
Even (start at 0)- 5 Strict Ring Dips
Odds- 5 Strict Pronated Chin-ups
Score: 389 reps

Notes:

- DL felt alright, I need to get an adjustment soon
- MU's felt good
- Kept the HSPU simple
- Wish my DU's were this good Open week 1

Feb. 13th

Phase 2 / Cycle 5 / Day 1- Modified

A. Push Press, 2 Moderate Effort rep per min x 10mins
@175#'s Completed
B. Ring Muscle-ups, 3 Unbroken per min x 10mins
Completed (No False-Grip)
C. 4 Tough Kipping HSPU to Deficit per min x 10 mins
@2.5" 3 sets     @3.5" 3 sets     @5" 4 sets
D. Airdyne, 30sec @97% x 6 sets, rest 3mins
Completed, 5 sets @99 RPM avg, 6th set 102 RPM avg

Notes:

- Felt good today.

Dec. 29th

Phase 1 / Cycle 8 / Day 3

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. High Hang Squat Clean, work to a tough single
Got up to 265#'s
C. 1 Tough Strict HSPU every 30sec x 15 reps- adjust depth as needed
@1" 5 sets     @1 3/8" 6 sets      @2" 2 sets     @2 3/8" 1 set     @3" 1 set
D. 1 Tough Kipping HSPU every 30sec x 15 reps- adjust depth as needed
@7.5" 5 sets     @10" 2 sets     @7.5" 7 sets      @10" 1 set
E. GH Raises @20x0, 15-12-9-6 reps, rest 1m30s- increase intensity each set
0, 5, 10, 15

Notes:

- The BS were really tough, maybe in two days the BS might feel a bit better. On a positive my form and depth was great
- toughest part of the hang clean was the FS, but 265# felt better than usual
- Depth Strict HSPU are getting better
- for the Kipping HSPU 7.5" was easy but 10" was really tough, maybe the 34" width at that depth is too wide
- GHR were tough

Dec. 21st

Phase 1 / Cycle 7 / Day 1

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
                        @40x1, 5 reps @225# x 5 sets, rest 3mins
@225# Completed
B. Squat Clean, build to a tough TnG Triple- not a max, just tough
Got up to 225#'s
C. Kipping HSPU to Deficit, 2 tough reps per min for 10mins
@5" 8 sets     @7.5" 1 set     @10" 1 set
D. Negatives HSPU, 2 tough reps per min for 10mins- 5sec eccentric per rep
@10" Completed *closer grip
E. GH Raises @20x0, 6-9-12-15, rest 2mins- reduce intensity
25, 15, 5, 0(13/2)

Notes:

- BS felt really horrible today, so I adjusted to how I felt.

Oct. 17th

A1. Push Press, 3 TnG reps x 5 sets, rest 10sec
185#'s x 5 sets
A2. Kipping HSPU to Depth, 3-5 tough reps x 5 sets, rest 10sec
(6.5"+AB Mat) 5 reps, 4 reps, 3 reps (5"+ AB Mat) 3 reps, 2 reps
A3. Ring Muscle-ups, 4-6 UB Reps x 5 sets, rest 4mins
6 reps, 6 reps, 5 reps, 4 reps, 4 reps
B. Row Sprint, 20sec ALL OUT x 10 sets, rest 1m40s
(m / avg/500m)
1. 110m / 1m30.6
2. 112m / 1m28.8
3. 115m / 1m26.6
4. 116m / 1m25.5
5. 116m / 1m25.6
6. 116m / 1m26.9
7. 116m / 1m26.2
8. 120m / 1m22.8
9. 120m / 1m22.7
10. 120m / 1m23.0

July. 17th

Week 4 / Day 6

A. Back Squat @30x1, 3-4 reps x 5 sets, rest 3mins
255(4), 265(4), 275(4), 285(4), 295(3)
B. High Hang Power Clean . Above Knee Hang Power Clean . Below Knee Hang Power Clean, 1.1.1- build to a max set, no dropping bar b/t reps
Got up to 235#'s
C. 3 Kipping HSPU to 10" Depth per min for 10mins
3 x 3 reps, 4 x 2 reps, 3 x 1 rep
D. 10 Strict Knee to Elbows x 7 sets, rest as needed
Completed All Unbroken

May. 2nd

Week 28 / Day 2

A. Back Squat w/ Chains @20x1, build to a tough single
Got up to 275#'s
B. DL, build to a tough single
Got up to 405#'s
+
15, 12, 9 reps for time of:
DL @315#'s
Kipping HSPU to 6" Depth- Hands on Plates
Time: 8m52s* miscounted to reps on the DL
+
Airdyne Sprints, 25sec near ALL OUT x 6 sets, rest 4mins
Completed, >32mph

Notes:

- The BS felt good
- I stuck with 405#'s, I don't feel comfortable doing this lift with bad technique, I tried 425#'s but the form felt bad so I bailed. 405#'s form felt really good
- For the couplet, the DL were done unbroken. HSPU were done broken (5,4,3,2,1's). Didn't like the hands on the plates, my plates slide too much on one another. Next time I prefer this done with paralletes
- The suck fest continued with the AD Sprints, this time I tried to stay above 32mph, my max speed is usually 35-36mph at the start but dies out quickly. Keeping it above 32mph still sucked.

Apr. 26th

Week 27 / Day 4

Squat Snatch, 1.1.1 @155#'s x 5 sets, rest 3mins
Completed
+
AMRAP Squat Clean Thruster @205#'s in 60sec x 5 sets, rest 60sec
5 reps, 5 reps, 4 reps, 4 reps, 4 reps
+
AMRAP in 20mins of:
5 UB Bar Muscle-ups
10 Kipping HSPU to 10" Depth
Score: 3 Rds + 5 + 8 reps

Notes:

- The Squat Snatch was good, no issues, felt smooth
- The limiter in the SCT was the Squat and generating enough power out of it, also some fatigue. I had to catch it in a jerk for all the reps.
- The UB CP, the Bar MU's were easy, I had to be very strategic on the HSPU, usually once I start failing on them, it's hard for me to regenerate the CP for another rep. I'm pleased with the score, I did quite a few reps in a 20min period (for myself) plus with MU's.

Apr. 9th- Double PR!!

Week 25 / Day 2

A. Snatch, build to a 1RM
Got up to 235# PR!!

Snatch Video

B. Clean and Jerk, build to a 1RM

Got up to 285# PR!!

Clean and Jerk Video

C. 30 Kipping HSPU to 10" Depth for time

Time: 12m55s

Notes:

- This was a good day

- I did about 6-7 attempts at 235# on the snatch, around the 225# range I need to be more consistent on every attempt. 

- I kept the pace steady and consistent for the HSPU, I was able to hit every rep

Mar. 22nd

Week 23 / Day 1

A. Squat Snatch Cluster, 1.1- build to a tough set
Got up to 220#'s
B. Power Clean and Split Jerk, build to a tough single
Got up to 265#'s
C. Back Squat @20x1, 2 reps @65% RM (340) + Chains x 8 sets, rest 1m30s
@221#'s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 20sec for 20mins
17 reps without a fail       38 reps in Total

Notes:

- This was a pretty good day, my R patella is a little niggly from those BJ in 13.2, jumpers knee
- The Squat Snatch was good, I think thats my best 2 rep set ever.
- The Power Clean and Split Jerks felt really good, the best its been this season. I'm pretty sure this was a tie on my Clean and Jerk PR. I probably could've gotten more but I'll leave it for a RM day.
- Back Squats were good
- The Kipping HSPU to Depth were an improvement from last time. Here's a little statistic, last time I averaged a rep every 39.1sec... This time I averaged a rep every 31.5sec. Improvement is the key.

Mar. 6th

Week 21 / Day 1

A. Squat Snatch, build to a 1RM
Got up to 231#'s PR!!

Squat Snatch 1RM Video

B. Squat Snatch, 1 rep x 5 sets @90% highest from Part A, rest 2mins
@208#'s Completed
C. Back Squat w/ Chains @20x1, 3 reps @60% RM (340#) + Chains x 8 sets, rest 1m30s
@204#s Completed
D. Kipping HSPU to 10" Depth, 1 rep every 30sec for 30mins
32 reps straight,    in time remaining I got 14 extra reps. 46 total reps

Notes:

- Nice to get a PR but I failed 10+ times in the 231-235 range. My shoulders aren't holding the weight in place. I can do more weight but that is my limitation at the moment.
- I got all 5 reps but I failed on set 2 and 3, shoulders weren't getting the bar in the right position overhead.
- The BS were good
- HSPU are getting better, I'll be able to get all 60 reps at some point.

Feb. 27th

Week 20 / Day 2

20 Kipping HSPU to 10" Depth for time
Time: 8m17s
*Goal is sub 10mins
+
5mins rest
+
10 Unbroken CTB Chin-ups per min for 6mins
Completed
+
5mins rest
+
Row 1000m @50%, 75%, 50%- damper 3
(Time / Avg 500m)
1. 4m16.0s / 2m08.0 
2. 3m31.9s / 1m45.9 
3. 4m16.6s / 2m08.3

Notes:

- Pretty stoked 1 more week.
- A lot better on the Depth HSPU, this was done with all singles. One day HSPU will not be such a limiter.
- CTB Chin-ups were good, started on top of the min every time, 13sec each set. Not a struggle, maybe a few more sets would make it quite challenging.
- I think I appropriately paced the Row

Feb. 19th

Week 19 / Day 2

AMRAP in 15mins:
5 Kipping HSPU to 10" Depth
5 L Pull-ups- mixed grip every set, alternate
Score: 3 Rds + 1 reps
+
5min rest
+
20 x 40sec Row @75% / 20sec rest- damper 5
Avg 500m= 1m44.7      Total Distance= 3,817m

Notes:

- Your not blind, the first part score is for real. What a joke. HSPU are a huge weakness for me, and I cooked my shoulders at the start. I tried to do 5 UB HSPU right from the start, big mistake. Missed a lot of reps.
- Pleased with the Row, my goal was to stick to 1m45 throughout.

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

+

Rest 10mins

+

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. 

Feb. 2nd

Week 17 / Day 2

A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set   (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s

Notes:

- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.

Jan. 17th

Week 15 / Day 2

A1. Kipping HSPU to Depth, 3-5 reps x 5 sets, rest 1m30s
(10") 5 reps, 5 reps, 5 reps, (11") 3 reps, 3 reps
A2. AMRAP Supinated Strict Chin-ups @50# extra x 5 sets, rest 1m30s
10 reps, 8 reps, 7 reps, 6 reps, 6 reps
+
5 sets @100%:
30sec KBS- 40kgs
30sec CTD Burpees
* rest 6mins b/t sets
(KBS / Burpees)
1. 14 reps / 13 reps
2. 14 reps / 13 reps
3. 14 reps / 14 reps
4. 14 reps / 14 reps
5. 15 reps / 13 reps

Notes:

- Part A1- Maxed out the parrellettes depth on the last 2 sets. Width was '12 regional
- Part A2- I felt my reps were alright, it would be nicer if all the reps could be closer together.
- really pleased with my scores on the couplet interval.

Jan. 2nd

Week 13 / Day 3

A. OHS @ Snatch 1RM (225#'s), 1 rep every 2mins for 12mins
Completed
B1. Below Knee Hang Power Clean, 3-3-2-2-1-1, rest 2mins- 80-90% effort pet set- no dropping bar
(275#'s) 220, 220, 234, 234, 247.5, 247.5
B2. Kipping HSPU to Extra Depth, 4-8 reps x 6 sets, rest 2mins- hand on plates
(6") 8 reps, (7") 7 reps, (8") 5 reps, 4 reps (7") 5 reps, 5 reps
C. On the minute Muscle-ups (+1 per min)- no false grip
Score: 6 Rds + 5 reps

Notes:

- Stoked about Part A, 225 used to be a pretty tough OHS, to hit it six times in a row, I'm jacked about that.
- First time doing Below the Knee Hang Power Clean, felt good.
- I'm pretty pleased with the depth I was getting to on the HSPU.
- For the MU's I decided to go with No False Grip, obviously it requires more of a kip and I can't get a huge leg swing in my garage. I might've been able to get a better score if I started doing singles around round 4 but I wanted to focus on getting multiple reps till failure.

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. 10th

Week 7 / Day 6

4 sets of:
3 TnG DL @315#'s
AMRAP Kipping HSPU to 4" Depth
Row 2mins @80% (sub 1m50s avg 500m)
*rest 3mins b/t sets
(Reps / Distance)
1. 11 / 555m
2. 13 / 558m
3. 12 / 555m
4. 11 / 556m
+
rest 5mins
+
4 sets of:
3 TnG DL @315#'s
AMRAP Kipping Ring Dips in 20sec
Row 2mins @80% (sub 1m50s avg 500m)
*rest 3mins b/t sets
(Reps / Distance)
1. 19 / 556m
2. 21 / 556m
3. 20 / 558m
4. 19 / 558m
+
rest 5mins
+
Tabata GHD Sit-ups
1. 8 reps   2. 7 reps   3. 8 reps    4. 7 reps    5. 7 reps    6. 7 reps    7. 7 reps    8. 7 reps

Notes:

- The Kipping HSPU felt awesome today, big improvement
- The rowing pace was solid
- Ring Dips felt great
- It was tough to get any speed with the GHD Sit-ups

Oct. 28th - New Cycle #2

Week 6 / Day 1

A. Above Knee Hang Squat Cleans, build to a tough double- drop bar b/t reps
250#'s
B. OHS @33x1, rest 4-5mins
185, 195, 205
+
For time:
Bar Muscle Ups Sub Muscle ups- 6, 5, 4, 3, 2, 1
Kipping HSPU to 6" Depth- 3, 3, 3, 3, 3, 3
Time: 8m21s

Notes:

- Felt good on the Squat Cleans. My Front Squat is definitely my limiter
- OHS felt alright, haven't done these in a while. I'm sure their will be some big improvement over time.  - Had to sub Ring Muscle-ups for the Bar MU's because I don't have a pull-up bar low enough in my gym.
- MU's were done UB, the HSPU started to slow me down on the 5th set.