Aug. 2nd

Week 1 / Day 3- Rehab

A1. CGBP @20x1, 2-3 reps x 5 sets, rest 2mins
135(3), 135(3), 135(3), 145(3), 145(3)
A2. 1-Arm KB Rows @20x0, 3-5/arm x 5 sets, rest 2mins
53, 53, 70, 70, 70
+
AMRAP in 10mins of:
5 Strict K2E
5 Strict Ring Dips
Score: 5 Rds+5+3 reps

Notes:

- Working on technique, it's been different and it's hard not to just go fast and lift heavy.
- It's tough creating that proper external rotation
- I did FireFit practice yesterday but I just went off of feel, I was able to Run up the stairs w/ the bundle and I was able to go down the stairs fast.

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

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.

Nov. 19th- MAP Scenarios

Week 8 / Day 7

5mins @85-90%
10 Thrusters @45#'s
10 GHD Sit-ups      Score: 5 Rds + 10 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 CTB Chin-ups     Score: 5 Rds + 3 cals
- rest 5mins
5mins @85-90%
5 Power Snatch @95#'s
10 BJ- 24" - step downs     Score: 6 Rds + 2 reps
- rest 5mins
5mins @85-90%
15 cals Airdyne
7 Knee to Elbows     Score: 5 Rds
- rest 5mins
5mins @85-90%
10 Power Cleans @75#'s
10 Wall Balls - 30#'s     Score: 5 Rds + 3 reps

Notes:

- Felt Pretty good throughout
- the worst scenarios were sets 3 and 5.
- I was having a hard time getting my breathing under control on the BJ
- the power cleans and 30# WB were brutal on the shoulders and breathing.