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

Mar. 22nd- Open 14.4

Week 4 / Day 5

"Open 14.4"

AMRAP in 14mins of:
60 cals Rowing
50 T2B
40 Wall Balls, 20#'s to 10'
30 Cleans @135#'s
20 Ring Muscle-ups
Score: 197 reps

Notes:

- Funny thing happened my old iPhone was recording and ran out of memory halfway through the T2B. So I took a 5-8mins break and restarted. It's a junky phone, I thought I had enough space but I guess not, thank god it didn't do that during the MU's
- So my plan was working to the "T" more than enough time on the MU's (3m58s). Went to hot on the MU's and burned out.
- Overall I feel pretty good about this score, really wish I got 20.
- Video is uploading.

Mar. 18th

Week 4 / Day 2

Back Squat @20x1, 4 reps @77% RM (345) x 4 sets, rest 2mins
@265.5#'s Completed
+
AMRAP in 5mins:
3 Ring Muscle-ups
3 Thrusters @155#'s
Score: 6 Rds + 3 reps
- rest 10mins
AMRAP in 10mins:
9 T2B
9 Thrusters @95#'s
Score: 8 Rds + 4 reps

Notes:

- Back Squat felt good, still not comfortable to go real aggressive on these
- these couplets were killer on my breathing but I feel good about the scores for myself
- MU's were UB except for the last three
- thrusters on both parts were all UB
- T2B were done in 3's except for the last 4 reps

Mar. 11th

Week 2 / Day 3

Back Squat @20x1, 5 reps @72% RM (345) x 4 sets, rest 2mins
@248#'s Completed
+
AMRAP in 7mins:
10 Box Jumps- 24"- stepdowns
3 Ring Muscle-ups
Score: 8 Rds + 10 + 1 rep
- rest 7mins
AMRAP in 7mins:
10 CTD Burpees 6" OH
10 T2B
Score: 5 Rds + 2 reps

Notes:

- BS felt good
- BJ / MU couplet I did pretty good on for myself
- Bur / T2B couplet was hard, my T2B were shot by Rd 3

Mar. 2nd

Week 1 / Day 2

Back Squat @20x1, 6 reps @67% RM (345) x 3 sets, rest 2min
@231#'s Completed
+
15 Ring Muscle-ups
Time: 1m27s

Ring Muscle-ups Video

+
15mins @high effort:
15 cals Airdyne
15 Box Jump- 24"- step downs
Score: 10 Rds

Notes:

- First time doing Back Squats, this was the exercise that tweaked my SI Joint a month ago. I wasn't being too aggressive on the lifts but it started feeling better by set 3.
- For the MU's this wasn't my best time. Previous best was 1m10s
- The couplet really rocked my quads. Still not recovered from yesterdays Tester.
- Coming off of a night shift and I got a 3.5 OT Call-in this morning, so I didn't get a nap today. Its tough to turn down Double Bubble.

Feb. 21st

Phase 2 / Cycle 6 / Day 1

A. OHS, build to a tough single
Got up to 205#'s
+
12, 9, 6 reps for time of:
OHS @175#'s
Ring MU's
Time: 10m45s

OHS / MU Tester Video

+
Airdyne
3 sets:
20sec @97%
20sec rest
20sec @97%
*rest 4-5min b/t sets
Completed     >30mph

Notes:

- First time really doing OHS heavy this year, took it easy because of the SI Joint injury. The movement felt foreign needs to be practiced a few more times.
- After Part A I thought the couplet was going to be a struggle at 175#. It actually felt pretty good. My shoulders were pretty rocked on this. I think I have to to work on my ROM for the OHS, not too sure if  some of the reps were good.
- kept the AD pace above 30mph, 3rd set was really tough

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.

Feb. 10th

Phase 2 / Cycle 4 / Day 6- Modified

Ring Muscle-ups, 2 Unbroken per min x 20mins
Completed
+
50 Unbroken Wall Balls- 20#'s to 10' x 3 sets, rest as needed
Completed
+
AMRAP DU's in 1min x 5 sets, rest 1min
85 reps, 69 reps, 61 reps, 64 reps, 63 reps

Notes:

- MU's were straight forward and easy
- WB's were good
- DU's were tough, my left arm was tightening up on me. Might've gone too fast on the 1st set.

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. 27th

Phase 1 / Cycle 8 / Day 1

A. Front  Squat @40x1, 1 rep @92.5% RM (285) x 5 sets, rest 3mins
@264#'s Completed
B. Power Snatch Cluster, 1.1.1- build to a tough set
Got up to 205#'s
C. AMRAP Unbroken Ring Muscle-ups x 3 sets, rest 5mins b/t sets
*Goal is to hit a set of 10
1. 8 reps     2. 8 reps     3. 7 reps
D. Airdyne, 20sec near ALL OUT per 40sec for 20mins
Completed     Avg mph > 28mph

Notes:

- FS, this was easily accomplished. I need to try and find a new 1RM for this
- The PS was feeling good today
- Unfortunately I missed my goal of 10 reps but back to back 8 reps is a semi-improvement for me. I usually have trouble repeating the same reps
- Airdyne was a disaster. I have a bad cold and this just sucked, mentally I just didn't go there.

Dec. 3rd

Phase 1 / Cycle 5 / Day 1

A. Front Squat @40x1, 3 reps @85% RM (285) x 6 sets, rest 3mins
@242#'s Completed
B. High Hang Squat Snatch, build to a tough triple- full pause in hang
Got up to 165#'s
C. 5 Unbroken Ring Muscle ups per 2mins for 20mins
5 sets @ 5 UB     4 sets @ 4 UB     1 set @ 5 UB
D. Airdyne, 12sec ALL OUT per 90sec for 15mins
Completed

Notes:

- The FS felt great, a little sticky coming out of the bottom but the power felt good the rest of the way
- HS felt alright
- MU's were alright
- The AD was tough

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

Nov. 17th

Phase 1 / Cycle 3 / Day 1

A. Front Squat @40x1, 5 reps @75% RM (285) x 5 sets, rest 3mins
@214#'s Completed
B. Power Snatch , work to a tough single
Got up to 205#'s
C. 3 UB Muscle-ups per min for 20mins
Completed
D. Airdyne, 8sec ALL OUT per min for 10mins
Completed

Notes:

- FS felt good, getting stronger
- PS, this was a tough rep, the pop isn't there yet
- MU's, stoked about this!! This was getting kinda tough in the last 5mins
- AD, this was getting tough on the breathing

Nov. 9th

Phase 1 / Cycle 2 / Day 1

A. Front Squat @40x1, 6 reps @70% RM (285) x 4 sets, rest 3mins
@200#'s Completed
B. Snatch Pull. Squat Snatch, 1.1- work to a tough set- reset each rep
Got up to 205#'s
C. 2 UB Ring MU's per min for 20mins
Completed
D. Airdyne, 7sec ALL OUT per min for 12mins
Completed  avg mph >37mph

Notes:

- Front Squats felt easier than last cycle
- I like the Snatch Pull before the Squat Snatch. Reason being is I got to feel the weight before actually doing there lift
- Muscle-ups were easy
- my Airdyne started to spark on the 4th set, had to break and fix it (15mins). Finished the rest off after, unfortunately I felt a little cooled down by then.

Here's a cool photo from one of the FireFit Comps this year.

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

Oct. 10th

A. CGBP @20x1, 1 Tough Rep per min for 10mins
@225#'s Completed
B1. Fat Bar Press @20x0, 2 Tough Reps x 10 sets, rest 10sec
10 x 135#'s
B2. Ring MU's, 3 UB reps x 10 sets, rest 2mins
Completed
+
10-->1 UB Ladder for time of:
T2B
Hand Release Push-ups
Time: 5m18s

Notes:

- Feels great to be back!!

Sept. 29th

"Nate"

AMRAP in 20mins of:
2 Muscle-ups
4 HSPU
8 KBS- 32kgs
Score: 13 Rds + 2 + 3 reps

Notes:

- UB on the MU's and KBS, all the HSPU were done with kipping, reps were broken into 4's and mostly 2's
- my breathing was extremely heavy on this.

Sept. 3rd

A. Back Squat w/ Chains @20x1, 3-3-2-2, rest 4mins- all tough sets
225, 235, 255, 265
B. Power Cleans, build to a tough single
Got up to 285#'s
+
10 Rds for time of:
1 Hang Power Clean @235#'s
2 Ring MU's
3 Box Jumps- 40"
4 Strict HSPU
Time: 19m55s

Notes:

- Pleased with the BS, this year I was able to maintain my strength
- The PC had some pop to it
- Box Jumps were done strict, with no step into the jump
- HSPU's were the limiting factor. On the positive note I was able to do 40 reps combined with some other movements.
- FireFit National Championship this weekend in Edmonton, the team and myself are ready to kick some ass.

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

Apr. 28th

Week 27 / Day 6

6mins @90%:
3 Muscle-ups
15 cals Airdyne >24.5mph     
Score: 6 Rds + 1 rep
- rest 6mins
6mins @90%:
5 KBS @40kgs
10 Wall Balls, 20#'s to 10'
15 TnG Box Jumps- 20"    
Score: 4 Rds + 5 + 10 + 6 reps
- rest 6mins
6mins @90%:
10 OHS @95#'s
300m Row sub 1m50s avg/500m
Score: 3 Rds + 10 reps + 20m
- rest 6mins
6mins @90%:
60 Power Clean and Push Press @65#'s
AMRAP DU's in remaining time
Score: 140 reps

Notes:

- 1st scenario: Muscle-ups were UB
- 2nd scenario: all movements were steady and UB
- 3rd scenario: OHS were UB
- 4th scenario: PC + PP- 20, 10, 10, 10, 10 reps. I had about 2m15s left when I started the DU's.
- Overall I'm pleased with the session