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.

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. 23rd

Week 12 / Day 1

A. Squat Clean . Front Squat . Split Jerk, 1.1.1 x 5 sets, rest 4mins- start @225#'s
225, 235, 245, 255, 265(f)(missed the SJ)
B. Front Squat @20x1, 3 reps @highest load from Part A x 3 sets, rest 3mins
@255#'s Completed
C1. Push Press @10x0, 3 reps @ tough load x 5 sets, rest 1min- start @185#'s
185, 195, 200, 200, 202.5
C2. L Pull-ups @20x0, AMRAP(-1) x 5 sets, rest 1min
12 reps, 9 reps, 8 reps, 6 reps, 7 reps

Notes:

- missed the Split Jerk on the last set. Should've stayed with 255/260 but I thought Beast Mode would get it up!
- The Front Squat felt better as the sets went on.
- For the L-Pull-ups, it was tough to judge the -1 rep but I think I got it close enough.

GO 'HAWKS!!!

Nov.23rd

Week 9 / Day 3

A. Power Snatch Cluster, 1.1.1 x 5 sets, rest 2mins- start @135#'s, add 5#'s per set
135, 140, 145, 150, 155
B. Squat Clean Thruster, 1.1.1 x 5 sets, rest 4-5mins- drop each rep
185, 195, 205, 210, 220 (2 reps)
+
12, 9, 6, 3 for time of:
Thrusters @155#'s
L Pull-ups
Time: 5m42s

Notes:

- The Power Snatch felt good
- The SC Thrusters were good, almost got that third rep on 220#. All of them were good reps.
- The couplet, all the thrusters were UB. L Pull-ups were done (4,4,4) (4,3,2) (3,3) (3). The thrusters got my breathing jacked up.