Jan. 7th

Phase 2 / Cycle 1 / Day 4

A. Back Squat @20x1, build to a tough set of 6
Got up to 280#'s
B. Squat Clean, build to a tough single
Got up to 275#'s
C. GH Raises @20x0, 6-8 reps x 4 sets, rest 1m30s
15(8), 20(8), 25(6), 25(6)
+
AMRAP in 10mins:
10 Unbroken CTB Chin-ups
10 Kipping HSPU
Score: 5 Rds + 10 + 5 reps

Notes:

- BS felt good
- SC, tried to hit a PR at 290#'s, that was a no go, I got too deep in the squat. One of my cleaner lifts for 275#'s
- CTB Chin-up felt really good, really focused my hips powering the movement.
- HSPU were better than last week and Chin-ups weren't involved last week.

Dec. 31st

Phase 1 / Cycle 8 / Day 5

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. Split Jerk, build to a max
Got up to 285#'s PR!

Split Jerk Video

C1. Wtd. Ring Dips @22x0, 4-4-2-2 x 4 sets, rest 1m15s

45, 70, 80, 105

C2. Pendlay Rows w/ Fat Bar @22x0, 2 reps x 4 sets, rest 1m15s

195, 205, 205, 215

D. 50 Kipping HSPU for time- 34" max width

Time: 7m44s

Notes:

- BS was tough again but form an depth was good

- PR on the SJ by 10#'s

- Absolutely awful on the Kip HSPU, endurance is definitely not there, I want to do this again next cycle. 

Oct. 8th

A. Back Squat @20x1, 10 reps @60% RM (345) x 5 sets, rest 3mins
@207#'s Completed
+
AMRAP in 10mins of:
5 Kipping HSPU
5 UB Strict Pronated Chin-ups
Score: 9 Rds + 4 reps

July. 9th

Week 3 / Day 6

A. Back Squat @30x1, 4-5 reps x 5 sets, rest 3mins
245(5), 255(5), 265(5), 275(5), 275(4)
B. Power Clean Cluster, 1.1.1- build to a max set
Got up to 255#'s
+
2 Ring MU's per min for 10mins
Completed
+
EMOM for 15mins of:
3 Kipping HSPU
4 CTB Chin-ups
Completed

Jun. 3rd

Week 4 / Day 2- Regional Prep

3 sets of:
10 DL @315lbs
10 BJ- 30"
*rest 1min b/t sets
1. 49sec
2. 47sec
3. 47sec
+
3 sets of:
15 Kipping HSPU
10/leg Pistols
5/arm Alt. DB Power Snatch @70#'s
*rest 1min b/t sets
1. 2m25s
2. 2m21s
3. 2m19s

Notes:

- BJ were done with step downs as usual
- Kipping HSPU were done in sets of 5's

May. 29th

Week 3 / Day 5- Regional Prep

OHS, quickly build to a moderately tough single
Got up to 225#'s
+
4 Squat Clean @225#'s per min for 4mins
3 Rds w/ 4 reps, 2 reps on the last Rd
+
15 Burpee MU's ALL OUT x 2 sets, rest 5mins b/t sets
1. Time: 1m58s     2. Time: 2m20s
+
3 sets: 
20 Kipping HSPU
20 Chin-ups
*rest 2mins
1. 1m46s
2. 2m26s
3. 3m06s
+
3 sets:
20 T2B
10 Fat Bar STO @160#'s
10 Fat Bar Front Rack Walking Lunges Forward Lunge @160#'s
*rest 2mins
1. 2m28s
2. 2m31s
3. 2m28s

May. 26th

Week 3 / Day 2 Regional Prep

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jump- 30"
Time: 5m27s
+
Kipping HSPU, 7 reps per min for 10mins
Completed
+
AMRAP CTD Burpees in 90sec ALL OUT
Score: 34 reps
rest 7m30s
AMRAP Cals on Airdyne in 90sec @97%- > 27mph
Score: 58 cals
rest 7m30s
AMRAP CTD Burpees in 90sec ALL OUT
Score: 35 reps

Notes:

- I had zero motivation for the workout today for some reason but I'm really pleased with the results.
- Event 5 breakdown- Done with No Oly Shoes. I did step downs for the Box Jumps. This was a PR for me (2011 CF Regional- Time: 6m18s). I honestly broke up the DL way too much. This should be a sub 5min.
- The Kipping HSPU was tough
- I made sure the CTD Burpees were great reps
- I'm really stoked with the Event 5 time, I actually wasn't that exhausted after doing it.

May. 17th

Week 2 / Day 1 Regional Prep

A. OHS, build to a 1RM from the floor
Got up to 225#'s
B. Perform 1Rd per min for 10mins:
5 DL @315#'s
5 BJ- 30"
Completed
C. Kipping HSPU, 50 reps for time
Time: 6m21s
D. KB Front Squats @24kgs/arm, 12 Unbroken per min for up to 10mins
(reps) 12, 12, 11, 6, 6, 7, 6, 6, 6, 6 reps

Notes:

- My knee was bad today, once every year or so I have this bone chip from a previous injury that locks my knee up and irritates my knee for a day or two. I got through it today. This wasn't a good workout today.
- The OHS, I was Clean and Jerking the bar into position, I think this will be key for the heavy weights and its more of a guranteed lift for me. I failed on 250#'s and 240#'s. Need more practice with the heavier weights, I haven't done this in a long time. I need to get a 225# OHS.
- The couplet, everything was done in 27-29sec. I did the box jumps with a step-down. This wasn't the easiest.
- Did the HSPU wrong, I went with a big set at the start and that fried my shoulders.
- This exercise sucked the most, the KB Front Squat blow. It's my shoulders and upper thoracic and fails first.

May. 13th

Week 1 / Day 4 - Regional Prep

OHS Event- Start @155#'s, add 10#'s per min for 6mins
Completed got 205#'s for a triple
+
AMRAP in 15mins of:
15 Unbroken CTB Chin-ups
15 Kipping HSPU
Score: 5Rds + 15 + 7 reps
+
5 x 45sec Airdyne @97%, rest 6mins b/t sets
Completed     >28.8mph

Notes:

- Slight fatigue for the 205#'s set, everything started with a Squat Snatch. I wouldn't do that many sets in the true event. I want my starting weight to be at least 225#'s
- Tried to keep a 29mph pace throughout, I was slightly under for a bit on a few sets. This was a quad pump.

Mar. 31st

Week 24 / Day 2

A. Squat Snatch, 1 rep @90% RM (231) x 6 sets, rest as needed
@208#'s Completed
B. Back Squats @20x1, 1 rep per min @70% RM (340) + Chains x 10mins
@238#'s Completed
C. Pendlay Rows @22x0, 6-5-4-3, rest 2mins
165, 175, 185, 195
D. Kipping HSPU, AMRAP x 3 sets, rest 3mins
19 reps, 17 reps, 13 reps

Notes:

- The Snatch felt better as the sets went along
- The Back Squat wasn't easy
- First time doing the Pendlay Rows
- Not pleased with the Kipping HSPU, I need to do AMRAP for this and strict HSPU weekly! It seems to be the only way I improve.

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.

Mar. 10th

Week 21 / Day 5

A. Squat Clean, build to a 1RM
Got up to 275#'s
B. Thrusters, 3-3-2-2-1-1, rest 2mins- increase load per set
165, 180, 195, 210, 225, 240 PR!

Thruster PR Video

C1. CGBP w/ Chains @20x1, 2-3 reps x 5 sets, rest 10sec- moderately tough
205(3), 205(3), 205(3), 205(3), 205(2)
C2. Ring Muscle-ups, 3 Unbroken Reps x 5 sets, rest 10sec
Completed
C3. Kipping HSPU, 6-8 reps x 5 sets, rest 3mins
8 reps, 8 reps, 8 reps, 6 reps, 6 reps

Notes:

- So I woke up this morning and checked the Leaderboard like the addict I am. I wasn't listed anymore, I check my email (junk), CF emailed me with a computer generated answer, your video needs to be unedited. I had a mini jammer. I think I fingered it out, I hope so.
- To the workout, for the Squat Clean, I was able to clean, 295, 286 x 2, but I didn't have the strength to get out of the bottom. 275# is my max right now, a positive though is my SC is stronger than in the last few months.
- Thrusters were great, hit a PR can't do any better than that.
- CGBP was probably tougher than moderately
- MU's easy
- Kipping HSPU were getting tough by the third set.

Jan. 25th

Week 16 / Day 2

A1. AMRAP Kipping HSPU x 3 sets, rest 3mins
21 reps, 20 reps, 15 reps
A2. AMRAP Pronated Strict Chin-ups x 3 sets, rest 3mins
19 reps, 16 reps, 13 reps
+
5 sets @100%:
30sec Row Sprint
30sec rest
30sec CTD Burpee to 6" OH
*rest 6mins b/t sets
(Row (m) / Burpees (reps))
1. 186m / 12 reps
2. 187m / 13 reps
3. 187m / 12 reps
4. 184m / 13 reps
5. 185m / 12 reps

Notes:

- I was really sore today especially in the legs and my portable heater wasn't working, FUCK -10 degrees in the gym isn't easy
- This is the best I've done on kipping HSPU in a long time, I gotta dig into the archives tonight and check out my PB's but I think this is close, maybe
- this is the 1st time doing strict pronated chin-ups in a long time and I'm actually really pleased with this
- The lactics were brutal, zero power from my legs on both exercises, gave it my all on both

Nov. 21st

Week 9 / Day 1

A. Above the Knee Hang Squat Clean, build to a 1RM
280#'s PR!!
B. OHS @55x1, build to a heavy single
235#'s
+
For time:
30 Strict HSPU
30 Strict Pronated Chin-ups
30 Kipping HSPU
30 Strict Supinated Chin-ups
Time: 13m44s

Note:

- Felt great on the Hang Squat Cleans, tried to go for 295# but missed twice. Dropped it down to 280#'s and hit it.
- The OHS session felt the best this season so far. Maybe the 5 second tempo at the bottom helped build some mobility / stability in the bottom position.
- 2nd time doing this test in the last two weeks. Previous time was 17m14s, I fucken smashed that!! Biggest improvement was my Strict HSPU.

Nov. 5th

Week 7 / Day 1

A. Squat Clean, build to a tough single
285#'s PR!!
B. OHS @20x0, 3-3-3-3, rest 4-5mins
185, 195, 205, 205
+
For time of:
30 Strict HSPU
30 Strict Pronated Grip Chin-ups
30 Kipping HSPU
30 Strict Supinated Grip Chin-ups
Time: 17m14s

Notes:

- Felt great on the Squat Cleans, the clean was easy but the front squat was tough.
- OHS, the 4th set felt the best. Flexibility and stability still needs some work. I didn't want to push it, the 3rd set wasn't the best 3 reps.
- Obviously the first batch of HSPU was the toughest, it took me around 7mins to get them. My shoulders weren't the freshest right from the get go. This was a good one though. I would love to redo this 3-4 months down the road and compare.

Nov. 2nd

Week 6 / Day 6

3 sets of:
3 TnG DL @315#'s
AMRAP Kipping  HSPU Head to Floor
Row, 2mins- @80% (>21 mph) (fucked up, accidentally did Airdyne)
*rest 3mins b/t sets
1. 18 reps / 0.77 miles
2. 17 reps / 0.76 miles
3. 18 reps / 0.80 miles
+
rest 5mins
+
3 sets of:
3 TnG DL @315#'s
AMRAP Strict Ring Dips
Row, 2mins- @80% (sub 1m45s avg / 500m)
*rest 3mins b/t sets
1. 19 reps / 551m
2. 18 reps / 574m
3. 15 reps / 575m
+
rest 5mins
+
15 GHD Sit-ups x 5 sets, rest 1min
Completed

Notes:

- Screwed up on the first set of the intervals by doing the Airdyne
- The kipping HSPU felt great today

Oct. 22nd

Week 5 / Day 3

A. Squat Snatch, build to 195#'s for a single
Completed
B. Back Squat w/ Chains @10x1, 2 reps @60% RM + Chains x 4 sets, rest 1min
@195#'s Completed
C1. Strict HSPU to Depth @20x0, 2-3 reps x 5 sets, rest 2m30s
(3.5") 3 reps, 3 reps (4.5") 3 reps, 3 reps (5") 2 reps
C2. Wtd. Pronated Grip Chin-ups @30x0, 2-3 reps x 5 sets, rest 2m30s
80(3), 90(3), 95(3), 100(2), 105(2)
D1. Kipping HSPU, AMRAP Head to Floor x 5 sets, rest 2mins
16, 16, 14, 12, 12
D2. CTB Chin-ups, 10 fast reps x 5 sets, rest 2mins
Completed

Notes:

- Felt good on the Depth HSPU
- I kicked up a bit on the Wtd. Pull-ups on the last rep for set 4 and 5

Oct. 14th

Week 4 / Day 3

A. Squat Snatch Cluster, 1.1 x 3 sets, rest 3mins - 155#'s per set
Completed
B. Back Squat w/ Chains @10x1, 2 reps @55% RM + Chains x 6 sets, rest 1min
@179#'s Completed
C1. Seated BB Press @20x0, 3-5 reps x 5 sets, rest 2m30s
135(5), 145(5), 155(5), 170(4), 172.5(3)
C2. Wtd. Parallel Narrow Grip @30x0, 2-3 reps x 5 sets, rest 2m30s
70(3), 75(3), 80(3), 80(2), 80(2)
D1. Kipping HSPU, 4-6 reps x 10 sets, rest 30sec
10 x 6 reps
D2. CTB Chin-ups, 6-8 reps x 10 sets, rest 30sec
10 x 8 reps

Notes:

- My adjustable bench doesn't adjust to a vertical position, more like a 5 degree incline
- I don't have a parallel set-up for my pull-ups so I went with a narrow pronated grip
- HSPU / Chin-ups, done pretty easily

Sept. 28th

Week 2 / Day 3

A. Snatch Balance. High Hang Squat Snatch, 1.1 x 10 sets, rest 1min @135#'s
Completed
B. Back Squat w/ Chains @10x1, 2 reps @ 45% RM + Chains x 10 sets, rest 1min
@146#'s Completed
C1. Seated Behind Neck BB Press @30x3, 4-6 reps x 4 sets, rest 2m30s
95(6), 105(6), 115(6), 125(4)
C2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 3 sets, rest 2m30s
65(5), 80(4), 80(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
14 reps, 14 reps, 12 reps
D2. CTB Chin-up Cluster, 5.5.5.5.5 x 3 sets, rest 2mins
All UB

Notes:

- The Oly lifts felt a little sluggish at the start but by the end it was flowing well.
- Need to improve on my HSPU's, I should be able to do more
- All Chin-ups were done butterfly