Feb. 23rd

Phase 2 / Cycle 6 / Day 3

Push Jerk, build to a moderate TnG Triple
Got up to 210#'s
+
AMRAP in 10mins:
30 Burpee Bar Muscle-ups- Time: 5m45s
AMRAP HSPU in remaining
Score: 24 reps

Burpee Bar MU / HSPU Tester Video

+
AMRAP in 5mins of Double Unders
Score: 251 reps

Notes:

- 210#'s on the PJ felt good
- Moved decently on the Bar MU's, Kipping HSPU were brutal. My shoulders were smoked.
- My DU's sucked, my shoulders were smoked from the tester before.

Jan. 13th

Phase 2 / Cycle 2 / Day 2

Push Jerk, build to a tough triple
Got up to 225#'s
+
3 sets ALL OUT:
15-20 CTB Chin-ups
20 Thrusters @95#'s
10 CTD Burpees
*rest 6-8mins b/t sets
1. 1m42s (20)
2. 1m41s (20)
3. 1m43s (20)
+
5 sets @high effort:
30sec Box Jumps- 24"- step downs
30sec rest 
30sec GHD Sit-ups
30sec rest
Score:
BJ- 14, 14, 14, 14, 15
GHD- 12, 12, 12, 12, 12

Notes:

- Holy shit this was a rough workout, I have a Cold for the second time in 2 weeks, god dammit. Cyn has the Flu, so I was looking after Tayden all day after a night shift, I usually get a nap in to get my system back on track.
- After the third set on the Lactic work, I puked my guts out. First time this year, took me an hour and a half to recover to finish off the MAP work.
- I'm actually pretty pleased with the lactic work, 20 CTB on all the sets, consistent. Now I wasn't feeling the greatest going into it so I wasn't going full tilt. The recovery post Lactic work needs to get better and it will come.

Jan. 5th

Phase 2 / Cycle 1 / Day 2

Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
Got up to 215#'s
+
4 sets ALL OUT:
10 Power Cleans @155#'s
10 CTD Burpees
10sec Airdyne
*rest 6min b/t sets
1. 1m03s
2. 59sec*
3. 1m01s
4. 1m00s
+
5 sets @high effort:
30sec Wall Ball- 20#'s
30sec rest
30sec KBS-32kgs
30sec rest

Scores:
Wall Balls- 16, 15, 15, 15, 15
KBS- 13, 13, 14, 14, 14

Notes:

- Felt good on the Presses
- This is the first speed work I've done this year, needs work.
- Missed counted 1 rep on the burpees on the 2nd set
- moving fluidly and breathing good on the WB/KBS

Dec. 23rd

Phase 1 / Cycle 7 / Day 3

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
@310.5#'s Completed
B. Push Jerk, build to a max
Got up to 265#'s PR!

C1. CGBP @20x1, 2-3 reps x 4 sets, rest 1m30s

225(3), 245(3), 265(3), 275(2)

C2. Pendlay Row w/ Fat Bar @22x0, 2-3 reps x 4 sets, rest 1m30s

185(3), 195(3), 205(3), 215(3)

D. Wtd. Ring Dips Cluster, 2 tough reps every 30sec for 20 Total Reps

@60#'s Completed

Notes:

- Today was a Beast Mode day, feeling good and strong

- BS, I don't think I've ever done that much weight for that many sets, the 2nd rep was tough on every set but my technique still felt good

- Push Jerk, PR on this. failed it the first time but it went up easily the 2nd time

- CGBP 275 for 2 reps felt tough on the 4th set

- 60#'s was tough from the start for the Ring Dips

Nov. 30th

Phase 1 / Cycle 4 / Day 5

A. Back Squat @40x1, 4 reps @80% RM (345) x 6 sets, rest 3mins
@276#'s Completed
B. Push Jerk, build to a TnG set of 5
Got up to 225#'s

Push Jerk 225#'s

C1. Close Grip Fat Bar Bench Press w/ Chains @20x1, 5 moderate reps x 5 sets, rest 60sec

@155#'s Completed

C2. Pendlay Rows @22x0, 4-5 reps x 5 sets, rest 60sec

185 x 5

D. 7 Unbroken Clapping Push-ups x 10 sets for time

Time: 6m19s

Notes:

- The BS felt better today, still somewhat tough

- PJ, felt good. I think I got a good number

- CGBP, 155#'s + 30ish #'s of chains, felt good

- Push-ups fatiguing as usual

Nov. 13th

Phase 1 / Cycle 2 / Day 5

A. Back Squat @40x1, 6 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Jerk, build to a Max
Got up to 255#'s PR!
C1. Medium Grip Fat Bar Bench Press @20x1, 2 reps x 6sets, rest 1m30s
185, 205, 225, 235, 245, 255
C2. Pendlay Rows @22x0, 2 reps x 6 sets, rest 1m30s
185, 195, 205, 215, 215, 215
D. 15--->1 Unbroken Push-ups for time
Time: 9m08s

Notes:

- BS felt good, not easy, but wasn't too tough
- BP felt good
- Push-ups were tough, I need to work on more endurance for this exercise

Nov. 5th

Phase 1 / Cycle 1 / Day 5

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
On the Blocks Got up to 205#'s
C1. CGBP @20x1, 2-3 reps x 6 sets, rest 1m30s- used Multi-Grip Bar
205(3), 205(3), 215(3), 215(3), 225(3), 225(3)
C2. Pendlay Rows @22x0, 2-3 reps x 6 sets, rest 1m30s
185(3), 185(3), 195(3), 195(3), 205(3), 205(3)
D. 1--->10--->1 Unbroken Ring Push-ups Ladder for time:
Time: 8m27s

Notes:

- Long workout, lots of bigger lifts, so each needed appropriate warm-up
- Back Squat felt a bit better
- my wrist is a little funky still from the Fat Bar Presses along time ago, so the Overhead work didn't feel the best

July. 7th

Week 3 / Day 4

A. Push Jerk, 3-3-2-2-2, rest 4mins
185, 195, 205, 215, 225
B1. CGBP @20x1, 4-6 reps x 5 sets, rest 2mins- used Multi-Grip Bar
203(6), 213(5), 223(4), 223(4), 218(4)
B2. Pendlay Rows @22x0, 3-5 reps x 5 sets, rest 2mins
205(5), 215(5), 225(5), 225(5), 225(5)
C. Front Rack Step-ups @11x0- 24", 10/leg x 3 sets, rest 1min b/t legs
95, 105, 115

May. 1st

Week 28 / Day 1

A. Snatch, build to 225#'s for a single
Got to up 225#'s
B. Clean and Split Jerk, build to a max
Got up to a 286#'s PR!!

C+J Video

C. Power Clean and Push Jerk, 1 rep every 30sec for 10mins @225#'s

Completed

Notes:

- Moved up to 225#'s with less sets and with no misses

- Missed 295# and 287.5#'s on the C+J, really need to focus on getting that bar in a better catch position

- All the PJ were done with TnG, the catches were getting better as the sets moved on

Apr. 23rd

Week 27 / Day 1

A. Snatch, build to a max
Got up to 240#'s PR!!

Snatch Video

B. Clean and Split Jerk, build to a max
Got up to 265#'s, missed 295#'s twice on the Split Jerk
C. Power Clean and Push Jerk, 1 rep every 60sec for 15mins @225#'s
Completed

Notes:

- Got up to 240#'s with zero misses on the way up
- Went for a PR, the PC felt good, just missed the split jerk on the second attempt. On a positive I haven't done 295# on a Clean in along time
- All the PC and PJ were done TnG

Feb. 18th

Week 19 / Day 1

A. Power Snatch, build to a Touch n Go 3RM
Got up to 205#'s PR

Power Snatch Video

B. Front Squat @20x1, 5 reps @75% RM (275) x 5 sets, rest 3mins

@206.5#'s Completed

C. Hang Power Clean and Push Jerk, AMRAP @205#'s x 5 sets, rest 3mins, only can rest in front rack or on the hips

4 reps, 5 reps, 4 reps, 4 reps, 4reps

Notes:

- really pleased with the 3RM

- The FS felt really good

- HPC and PJ, the PJ was my limiter

Dec. 19th

Week 11 / Day 5

A. Squat Snatch, build to a tough double- 5sec b/t sets
Got up to 215#'s
B. Back Squat w/ Chains @20x1, 3 reps @50% RM (340#'s) + Chains x 5 sets, rest 2mins
@170#'s Completed
C. Push Press . Push Jerk . Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
205, 215, 212, 215, 220

Notes:

- It took me 3 tries to get 215#'s, didn't have good pulls on the 2nd lift
- The Press Complex was good, obviously limited by the push press. I need to work on my Push Jerk Depth.

Nov. 25th

Week 9 / Day 5

A. Back Squat w/ Chains @20x1, 2-2-2-2-2, rest 4mins
245, 255, 265, 275, 285
B. Power Snatch Cluster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 207
C. Power Clean. Push Jerk. Behind the Neck Split Jerk, 1.1.1 x 5 sets, rest 3mins- all sets @25#'s
Completed
D. Airdyne, 15sec All Out Effort x 6 sets, rest 1m45s
Completed

Notes:

- BS felt great
- Power Snatch felt so so around the 205 range. Doesn't feel like I'm getting a good pop at that weight
- Need to work on my Push Jerk mobility, get a better dip
- Airdyne was good, I was able to keep the pace b/t 35-36mph. I was able to maintain my power output.

Nov. 7th

Week 7 / Day 3

A. Hang Power Snatch. Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, rest 2mins- @155#
Completed
B. Squat Clean Thruster, 1.1 x 4 sets, rest 4mins
185, 195, 205, 215
+
For Time:
Push Jerk- 185#'s- 5-4-3-2-1 reps
Muscle Ups- 1-2-3-4-5 reps
Time: 3m47s

Note:

- minimal sleep last night, we had a structure fire in the middle of the night. Couldn't nap today prior to the workout because of some engagements. So I did this right after work this morning but for the lack of sleep the workout went great.
- The snatch complex felt good, better as I went on.
- SC Thruster felt good
- PJ were all UB, MU's not quite. Felt good on this but it could be slicker.

Oct. 17th

Week 4 / Day 6

10 sets of:
1 Power Clean + 3 Push Jerks- 185#'s
3-5 Muscle-ups (No False Grip)
Airdyne 1m30s @90%+, kept pace above 22.5mph
*rest walk 2mins
1. 5 reps 
2. 5 reps
3. 5 reps
4. 5 reps
5. 5 reps
6. 5 reps
7. 4 reps
8. 4 reps
9. 4 reps
10. 4 reps

Notes:

- The PC and PJ were smooth and simple
- No false grip by choice to make it harder
- Airdyne was tough, kept my pace above 22.5mph. My distance varied only by 0.05 miles b/t sets.

Mar. 13th

A1. DL @20x1, 3-3-2-2-1-1, rest 2mins
355, 365, 375, 385, 395, 405
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 6 sets, rest 2mins
215(3), 220(1), 215(2), 215(1), 210(2), 205(2)
B. Power Clean and Push Jerk, 3 TnG per min for 5mins, start @155#'s and increase weight every min
155, 165, 175, 185, 195
C. HSPU, 5 UB reps per min for 10mins
Strict (Kipping) 5, 3, 2, 1(4), (5), (5), (5), (5), (5), (5)
D. Squat Snatch tech @135#'s, 1 perfect rep per 30sec for 5mins- Focus on 3rd Pull
Completed


Notes: Form on the DL was good till the 405#'s. For the HSPU my shoulders were gased from the BP and PJ, I added the kipping into it to make sure I was getting some reps.

Feb. 21st

For time:

15 MU's
25 HSPU, kipping allowed
35 Push Jerk- 135#'s
45 Thrusters- 95#'s

Time: 14m34s*


Workout Video


*miss counted again on the thrusters (44 reps)

Feb. 15th

A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 5mins
235, 245, 247
B. Push Jerk.Split Jerk, 1.1 x 3sets, rest 5mins
215, 225, 235
C. Press, AMRAP x 3 sets, rest 5mins
8 reps, 8 reps, 6 reps


Workout Video

Feb. 7th

A. Squat Clean. Split Jerk, 3.1 x 3 sets, rest 7mins
225, 235, 245 (missed on the split jerk but I PC it and finished it off)

B. Hang Power Snatch. Squat Snatch, 1.1 x 3 sets, rest 7mins
185, 195, 200

C. Power Clean and Push Jerk, 1 fast rep every 30sec for 5mins @205#'s, (No Re-Dip)
Completed

D. HSPU Negatives, 1 rep (about 3sec+) every 20sec for 10mins
Completed, used Rogue Parallette for depth

Workout Video for Parts A and B