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.

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

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

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. 12th

A. Push Press, build to a tough single
Got up to 205#'s
B. EMOM for 15mins of:
3 TnG Push Press @66% from Part A (205) @135.5#'s
5 CTB Chin-ups
Completed
C. Airdyne Sprints, 7sec ALL OUT per min for 12mins
Completed

July. 15th

Week 4 / Day 4

A. Push Press . Split Jerk, 1.1- build to a tough set
Got up to 225#'s
B1. CGBP  w/ Chains @20x1, 3-4 reps x 5 sets, rest 2mins
173(4), 183(4), 193(3) x 3
B2. Pendlay Rows @22x0, 3-4 reps x 5 sets, rest 2mins
225(4), 235(4), 245(4), 245(4), 255(3)
C. DB Russian Step-ups @11x0- 20", 10/leg x 3 sets, rest 1min b/t legs
50, 60, 70
D. Barbell Alt. Step-ups- 24", in AMRAP in 5mins @65#'s on Back
Score: 92 reps

Jun. 27th

Week 2 / Day 2

A1. Push Press @11x1, 3-4 reps x 5 sets, rest 2mins
185(4), 195(4), 205(3), 205(3), 207.5(3)
A2. Wtd. Supinated Chin-ups @30x0, 2-3 reps x 5 sets, rest 2mins
70(3), 80(3), 90(3), 100(3), 105(2)
B1. Standing KB Press @24kgs/arm, AMRAP x 4 sets, rest 1m30s
10 reps, 8 reps, 6 reps, 6 reps
B2. AMRAP Pronated Chin-ups @20x0 x 3 sets, rest 1m30s
15 reps, 10 reps, 9 reps

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

Feb. 2nd

Week 17 / Day 2

A1. Push Press, 1 tough rep x 6 sets, rest 10sec
205, 205, 205, 205, 205, 205
A2. 3 tough Kipping HSPU to Depth x 6 sets, rest 1min
(11") 1 set   (9.5") 5 sets
A3. Wtd. Pronated Chin-ups Cluster 20x0, 1.1.1 x 6 sets, rest 1min
80, 80, 80, 80, 80, 80, 85
+
3 sets @97%:
15 Power Snatch @115#'s
15 Lateral Barbell Burpees
30 cals Airdyne
*rest 6 x work time
1. 2m05s
2. 2m07s
3. 2m05s

Notes:

- For the CP work I pretty much picked the right weights. Tough enough throughout
- I was smoked after the last set of lactic endurance, Airdyne avg speed was 26mph. PS and Burpees were smooth and UB.

Jan. 29th

Week 16 / Day 6

4 sets @97%:
45sec Power Clean and Push Press @115#'s
45sec Airdyne
*rest 9mins b/t sets
(PC + PP (reps) / Airdyne (cals))
1. 16 reps / 37 cals
2. 15 reps / 26 cals
3. 14 reps / 23 cals
4. 13 reps / 19 cals
+
10min rest
+
20mins Airdyne @50%
Completed

Notes:

- This was really hard, the build up of lactic was greater and greater every set
- it wasn't possible for me to be consistent in each set on either exercise
- on the 3rd and 4th set I was having trouble moving with some fluidity because of the lactic build up
- The 20min Airdyne was more of a lactic flush

Jan. 8th

Week 14 / Day 1

A. Squat Clean and Split Jerk, build to a 1RM
Got up to 255#'s
B. Front Squat w/ Chains @20x1, 2 moderate reps x 5 sets, rest 2mins- start @60% 1RM
165, 175, 185, 195, 205
+
5 sets of:
5 TnG Push Press @185#'s
10sec rest
15 CTB Chin-ups
*rest 3mins
Completed all the sets Unbroken

Notes:

- So there were positives and disappointments today
- I'm disappointed in my SC+SJ, I missed 275, 267.5 x 2 (one on the Clean and the other on the Jerk). Noting but zero excuses because I've done more weight but my anterior and lateral part of my legs still had DOMS from Day 7. I need to improve on this!!
- The positives!!
- The FS w/ Chains felt great my final set probably was b/t 250-265 in weight with the chains. I was moving the bar good too.
- another positive was the CTB Chin-ups, I haven't done much of these so far this year. I'm very pleased with it.
- Also I was able to move the PP @185 nicely, all TnG. As I went on the sets were smoother.

Jan. 4th

Week 13 / Day 5

A. Snatch, build to a Max
Got up to 227#'s PR!!
B. Back Squat w/ Chains @20x1, 2 reps @60% RM (340#'s) + Chains x 6 sets, rest 2mins
@204#'s Completed
C. Push Press . Split Jerk, 1.1 x 6 sets, rest 3mins- start @205#'s, build until Push Press craps out
205, 210, 215, 217.5, 220, 230(SJ)

Notes:

- Everything was done as a Squat Snatch. So for Part A I failed 220#'s x 3, dropped down to 215#'s failed x 2, finally got it. I was fucken pissed off cause I should've gotten all of them. I wasn't pulling the bar back enough in the catch. So I loaded the bar to 227#'s and got it the first time. Fuck Yeah!!
- BS felt good, focused on exploding on the way up.
- Part C, my shoulders were feeling crinkly today, the PP wasn't popping up nicely. My best set was 220# for the PP. On the last set I missed on the PP but got the SJ.

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!!!

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.

Oct. 20th

Week 5 / Day 1

A. Front Squat @20x1, 1 rep @95% RM x 5 sets, rest 3mins
@261.5 Completed
B. Push Press, build to a 1RM
Got up to 230#'s PR!!
C1. Romanian DL @50x0, 2 reps x 5 sets, rest 2mins- hook grip
225, 255, 275, 315, 325
C2. Medium Grip Bench Press @20x1, 3-3-2-2-2, rest 2mins
225, 235, 245, 255, 260

Notes:

- I was pretty tired today but the workout went really well
- Front Squats felt good
- On the Push Press I brought some intensity. I failed 225# and 235# but 230#'s went up slick.
- Started too low in weight for the DL, I thought the tempo would've changed things
- BP felt good

Oct. 12th

Week 4 / Day 1

A. Front Squat @20x1, 1 rep @90% RM x 7 sets, rest 2m30s
@247.5#'s Completed
B. Push Press @10x0, 2-2-2-2-2, rest 4mins
155, 170, 185, 200, 210
C1. Romanian DL w/ Chains, 4-6 reps x 5 sets, rest 2mins- stand on 3" of plates, don't touch floor
255(6), 275(6), 275(6), 285(6), 285(6)
C2. Low Incline CGBP @20x0, 3-4 reps x 5 sets, rest 2mins
205(4), 215(4), 225(4), 235(2), 225(4)

Notes:

- The Front Squats felt great
- Started too low on the Push Press but I wanted to be smooth with the tempo throughout
- I again didn't use the chains for the the reason that they pop off when I pick them up from the ground.
- I didn't want to push it on the DL, I focused on keeping my technique tight

Sept. 26th

Week 2 / Day 1

A. Front Squat @20x1, 3 reps @80% RM x 5 sets, rest 3mins
@220#'s Completed
B. Push Press, 1 rep every min for 15mins- start @185#'s, add when possible, try to make all reps
@185#'s x 5 sets, @190#'s x 9 sets, @205#'s x 1 set
C1. Romanian DL w/ Chains @20x1, 6-8 reps x 5 sets, rest 2m30s
255(8), 265(8), 275(8), 285(8), 295(8)
C2. Medium Grip Bench Press @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(5), 225(5), 227(4), 227(4)

Notes:

- Chains were falling off the bar so I went with no chains.

Sept. 18th- The Beginning of Another CF Season

The Journey begins... started it off by training with Mike at his facility on the 11th.

A. Front Squat @20x1 5 reps @ 75% effort x 5 sets, rest 3mins
@206#'s Completed
B. Push Press @30x0, 4-6 reps x 4 sets, rest 4mins
135(6), 145(6), 155(6), 165(6)
C1. Romanian DL @20x0, 8-10 reps x 4 sets, rest 2m30s
225(10), 235(10), 245(10), 255(10)
C2. CG BP w/ Chains @30x1, 4-6 reps x 4 sets, rest 2m30s
155(6), 165(6), 175(6), 185(4)


Check out of New Firefit Team Website:

fmfdfirefit.com

Aug. 27th

So a couple teammates ended up winning this fitness contest. The prize was suppose to be a free annual membership to the gym. Instead we got a free assessment and a teammate workout before we hit the road. I learned a lot from Marc and definitely my body isn't functioning as optimally as it could be.

Relative Strength Workout:

AMRAP in 30mins of: (doesn't have to be done in a specific order)

1 Rope Climb, 20'
2 Army Crawls, 190'
3 Sled Drag, 205#'s, 190'
4 Push Press, 205#'s
5 Power Cleans, 205#'s
6 Bench Press, 205#'s
7 Strict HSPU
8 Strict Pull-ups
9 Back Squats, 205#'s
10 DL, 205#'s
11 CTD Burpees

Score: 1rds + everything but Army Crawls and 4 HSPU's

Aug. 7th

AM

A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 5mins- 80% effort
@220#'s Completed
B. Squat Clean, 1 x 3 sets, rest 5mins- full effort
245, 260, 270
C. Push Press @11x1, 2-3 reps x 3 sets, rest 5mins- full effort
205(3), 215(2), 217.5(3)
+
AMRAP in 10mins of:
3 Wtd. Supinated Pull-ups- 65#'s
3 Wtd. Bar Dips- 65#'s
Score: 9 Rds

Rest 6hrs+

PM

5 sets of: 
6 TnG Squat Snatch @145#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed
+
rest 10mins
+
5 sets of:
6 OHS @155#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed