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

Oct. 18th

A. Deadlift @22x1, 2 Challenging reps per min for 10mins
@365#'s x 10 sets
B. Above Knee Hang Power Clean, build to a tough 5
Got up to 225#'s
C. Front Rack BB Reverse Lunges, off 2" step, 10-8-6-4/leg, rest 1m30s- increase load per set
155, 170, 185, 200
+
10-->1 UB for time of:
Ring Dips
CTB Chin-ups
Time: 8m25s

Aug. 8th

Rehab

A1. Deadlift @33x1, 5 moderate reps x 5 sets, rest 1min
275 x 5
A2. AMRAP Strict HSPU x 5 sets, rest 1min
10 reps, 7 reps, 5 reps, 4 reps, 4 reps
B. DB Back Ext. @30x0, 8-10 reps x 5 sets, rest 1min
25, 35, 45, 55, 55
C. 50 Strict Ring Dips for time (Perform 3 strict supinated chin-ups every break)
Time: 5m08s
Breaks: 6 breaks

Notes:

- DL felt good
- I need to more of this Strict HSPU work, it's the only way I get better (volume)
- I was able to get 22 reps in the first set of Ring Dips

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.

June. 30th

Week 2 / Day 5

A1. CGBP @20x1, 3-4 reps x 4 sets, rest 2mins- use Multi-Grip Bar
203(4), 213(4), 223(4), 227(3)
A2. Pendlay Rows @22x0, 3-4 reps x 4 sets, rest 2mins
205(4), 215(3), 215(4), 225(4)
B. 6 Strict Ring Dips per min for 10mins
Completed
C. Ring Rows, 5 tough reps per min for 10mins- adjust body position to increase difficulty
Completed

May. 18th

Week 2 / Day 2 Regional Prep

A. 15 Burpee Muscle-ups for time x 2 sets, rest 5mins b/t sets- rings @88"
2m12s and 2m22s
B. 5 sets @ high effort:
15 CTB Chin-ups
AMRAP Strict Ring Dips
*rest 2mins b/t sets
1. UB / 13 reps
2. UB / 5 reps
3. UB / 2 reps
4. UB / 2 reps
5. UB / 2 reps
+
3 sets @ high effort:
20 T2B
20 Push-ups
*rest 2mins b/t sets
1. 55sec
2. 1m20s
3. 1m57s

Notes:

- The Burpee MU's were good, steady for both sets. The dip seems to be the fatiguing part for me right now.
- Both of these couplets were tough, I was able to go UB for the CTB Chin-ups but my dips were none existent on sets 3-5.

May. 4th

Week 28 / Day 4

Squat Clean. Split Jerk. BTH Split Jerk, 1.1.1 @185#'s x 6 sets, rest 1m30s
Completed
+
5 Unbroken TnG Squat Snatch @155#'s per min for 10mins
5 reps, 5 reps, 5 reps, 4 reps, 2 reps, 3 reps, 2 reps, 2 reps, 1 rep, 4 reps
33 reps / 50 reps
+
For time:
21 Strict HSPU
21 Strict Pronated Chin-ups
21 Strict Ring Dips
21 Strict Supinated Chin-ups
21 Push-ups
Time: 9m21s

Notes:

- My focus for the tech portion was the catch in the SJ
- The Snatch Battery sucked, I knew this was going to be hard. Every set was TnG on the minute. I finished the full 10mins of work because some reps are better than none. On the last set I started 30sec into the last minute, everything else was on top of the minute.
- The Upper CP was okay, my HSPU need work.

Apr. 20th

Week 26 / Day 6

5mins @90%:
10 CTB Chin-ups
20 cals Airdyne      >23mph    Score: 4 Rds + 2 reps
- rest 5mins
5mins @90%:
10 Ring Dips
200m Row     sub 1m42s avg/500m     Score: 4 Rds + 10 reps + 30m
- rest 5mins
5mins @90%:
10 Box Jumps- 30"- step downs
10 KBS @40kgs     Score: 4 Rds + 7 reps
- rest 5mins
5mins @90%:
10 Wall Balls- 30#'s to 10'
50 Double Unders     Score: 3 Rds + 10 + 38 reps

Notes:

- Great workout overall, I'm pleased with the scores and I enjoyed the challenge.
- every exercise except for the DU's (which I broke up into 25's) were done Unbroken
- I was able to keep the breathing in check except for the 3rd scenario, that was a nasty combo for me. The 4th scenario was a shoulder blaster.

Apr. 4th

Week 24 / Day 8

Every Minute on the Minute for 10mins of:
Even- 12 CTB Chin-ups- All Unbroken
Odds- 12 Ring Dips- All Unbroken
+
Rest as needed
+
AMRAP in 10mins of:
10 KBS- 40kgs
15 Wall Balls- 30#'s, 10ft
Score: 6 Rds + 10 + 4 reps

Notes:

- The Chin-ups and Ring Dips were good
- The Aerobic Tester was tough, my breathing and shoulders were a factor on this. Too bad they didn't add KBS to the Open workouts this year.
- I think this whole workout was a good warm-up for 13.5 coincidently
- Good Luck to everyone on the last Open Workout

Mar. 27th

Week 23 / Day 6

Every minute on the minute for 14mins of:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
Rest as Needed
+
AMRAP in 10mins of:
Row 2000m (Time: 7m13.0s     Avg / 500m= 1m48.2)
AMRAP OHS @65#'s in remaining time
Score: 58 reps

Notes:

- The CTB Chin-ups and Ring Dips is getting easier
- The 2nd Part reminded me of the Construction Series workout but with Double Unders. My mindset for this was to pick a pace that would not cook my legs. I wanted to be consistent on the OHS for the remaining time. I didn't let the bar touch the ground, I only dropped the bar to my back three times. I was diligent in making sure every rep was done with a superb standard (especially full extension at the top). I'm really pleased with this score.

Mar. 19th

Week 22 / Day 5

Every Minute on the Minute for 12mins:
Even- 10 CTB Chin-ups
Odds- 10 Ring Dips
Completed All Unbroken
+
For Time:
30 Power Snatches @95#'s
50 cals Airdyne
30 Thrusters @95#'s
50 cals Airdyne
30 Power Cleans @95#'s
Time: 9m29s

Workout Video

Notes:

- The Chin-ups and Ring Dips felt great there getting better and my stamina is much better.
- For this chipper-esk complex, honestly I felt awesome. I was at that redline threshold throughout, my breathing was controlled for the most part. At the end I was able to dump the tank and finish hard.
- My Airdyne pace was 23mph+ for the first set and 22mph+ for the second set.

Mar. 12th

Week 21 / Day 7

Every Minute on the Minute for 10mins:
Even- 10 CTB Chin-ups- All Unbroken
Odds- 10 Ring Dips- All Unbroken
+
21, 15, 9 reps for time of:
Squat Snatch @95#'s
Airdyne- Calories
Lateral Barbell Burpees
Time: 10m00s

Notes:

- CTB Chin-ups and Ring Dips felt good
- The triplet was tough

Mar. 2nd

Week 20 / Day 5

15 Ring Muscle-ups for time- goal is sub 2mins
Time: 1m10s

Ring Muscle-up Video

+
5mins rest
+
15 Bar Muscle-ups for time- goal is sub 2mins
Time: 1m41s

Bar Muscle-up Video

+

5mins rest

+

Every Minute on the Minute for 20mins of:

Even- 7 Unbroken Ring Dips

Odds- 9 Unbroken Toes to Bar

Completed

Notes:

- I went all out for both sets of MU's, I knew I could consistently rep it out without extended breaks. 

- The 15 Ring Muscle-ups were great, the fastest I've ever done 15. Also I had a single set PR of 9 reps. 

- The Bar Muscle-ups were good, I really was hoping to be faster on this. I missed a few reps unfortunately. 

- The Ring Dips and T2B were good, pretty simple throughout. 

Feb. 22nd

Week 19 / Day 5

3 Unbroken Ring Muscle-ups x 10 sets for time
Time: 5m34s
+
rest 5mins
+
10 --> 1 Unbroken reps for time of:
Ring Dips
Toe to Bar
Time: 7m42s
+
rest 5mins
+
10 Push-ups per min for 10mins
Completed all UB

Notes:

- Chesticle Day!!
- The muscle-ups were done at just the right pace, on the last few sets I was just able to squeeze out the 3rd rep.
- Ring Dips were the limiter on the couplet. Wasn't tiring, I just didn't have the strength to go none stop, missed on sets of 5 and 2 on the dips.
- The push-ups were tough at the end, missed counted on one set (just 9 reps)
- I liked this workout, this will improve those weaknesses

Jan. 14th

Week 14 / Day 7

15mins @75%:
500m Row (<1m55s avg / 500m)
10 Ring Dips
15 KBS- 24kgs     Score: 5 Rds + 40m
-rest 10mins
15mins @75%:
30 cals Airdyne (>23mph)
10 GHD Sit-ups
20 Air Squats     Score: 6 Rds + 12 cals

Notes:

- Every exercise was done unbroken.
- Both parts weren't overly difficult.
- I felt like I was hitting both parts at the right percentages.

Dec. 29th

Week 12 / Day 7

10mins @75%:
15 cals Airdyne (>22.5mph)
5 CTB Chin-ups
5 Ring Dips     Score: 9 Rds + 13 cals
- rest 5mins
10mins @75%:
25 Unbroken Double Unders x 5 sets
25 Air Squats     Score: 2 Rds + 3 sets of Double Unders
- rest 5mins
10mins @75%:
15 cals Airdyne (>21.9mph)
5 Chin-ups
5 Clapping Push-ups     Score: 8 Rds + 12 cals

Notes:

- I'm pleased with the score on the first scenario
- I shit the bed on the second scenario, missed a lot of sets on the DU's. Disappointed with this, I'll be better next time or on a similar situation.
- the third scenario was a mental grinder, especially on the Airdyne.
- Both type of Chin-ups, Ring Dips and Push-ups all UB

Dec. 4th

Week 10 / Day 6

5 sets of:
3 TnG DL @350#'s
AMRAP Kipping Ring Dips
Airdyne 1m30s @85% (>22mph)
*rest 3mins b/t sets
1. 32 reps / 35 cals
2. 26 reps / 37 cals
3. 21 reps / 37 cals
4. 18 reps / 35 cals
5. 17 reps / 38 cals
+
rest 5mins
+
5 sets of:
3 Hang Squat Cleans @205#'s
15 CTB Chin-ups
Airdyne 1m30s @85% (>22mph)
*rest 3mins b/t sets
1. UB reps / 35 cals
2. 11 + 4 reps / 36 cals
3. 11 + 4 reps / 33 cals
4. 9 + 3 + 3 reps / 32 cals
5. 11 + 4 reps / 35 cals

Notes:

- Much better today overall!!
- 32 Ring Dips, I think that's a PR for sure
- DL were strong and smooth
- my shoulders were rocked on the 2nd part
- my chin-ups need to be better
- the Airdyne results aren't very accurate but I was able to keep the speed in the 22mph range

Nov. 26th

Week 9 / Day 6

5 sets of:
5 Power Cleans @225#'s- drop each rep
AMRAP Muscle-ups (no false grip)
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 7 reps / 0.75 miles
2. 6 reps / 0.77 miles
3. 5 reps / 0.73 miles
4. 4 reps / 0.73 miles
4. 3 reps / 0.76 miles
+
rest 5mins
+
5 sets of:
5 TnG DL @325#'s
AMRAP Ring Dips
Airdyne 2mins @80% (>21mph)
*rest 3mins b/t sets
1. 23 reps / 0.75 miles
2. 19 reps / 0.79 miles
3. 15 reps / 0.80 miles
4. 15 reps / 0.73 miles
5. 15 reps / 0.75 miles

Notes:

- This was a tough workout!!
- I'm a little disappointed in my MU and Ring Dip numbers, too much drop b/t sets.

Nov. 18th

Week 8 / Day 6

4 sets of:
3 TnG DL @325#'s
AMRAP Strict Ring Dips
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 23 reps / 0.72 miles
2. 20 reps / 0.77 miles
3. 17 reps / 0.73 miles
4. 15 reps / 0.72 miles
+
rest 5mins
+
4 sets of:
3 TnG DL @325#'s
AMRAP Clapping Push-ups in 20sec
Airdyne 2mins @80% (>21mph)
rest 3mins b/t sets
(reps / distance)
1. 18 reps / 0.74 miles
2. 16 reps / 0.75 miles
3. 15 reps / 0.75 miles
4. 16 reps / 0.75 miles

Notes:

- The Strict Ring Dips were an improvement from the last time
- I was hovering around the 22mph mark for the Airdyne
- Clapping Push-ups were done with chest touching the deck

Nov. 10th

Week 7 / Day 6

4 sets of:
3 TnG DL @315#'s
AMRAP Kipping HSPU to 4" Depth
Row 2mins @80% (sub 1m50s avg 500m)
*rest 3mins b/t sets
(Reps / Distance)
1. 11 / 555m
2. 13 / 558m
3. 12 / 555m
4. 11 / 556m
+
rest 5mins
+
4 sets of:
3 TnG DL @315#'s
AMRAP Kipping Ring Dips in 20sec
Row 2mins @80% (sub 1m50s avg 500m)
*rest 3mins b/t sets
(Reps / Distance)
1. 19 / 556m
2. 21 / 556m
3. 20 / 558m
4. 19 / 558m
+
rest 5mins
+
Tabata GHD Sit-ups
1. 8 reps   2. 7 reps   3. 8 reps    4. 7 reps    5. 7 reps    6. 7 reps    7. 7 reps    8. 7 reps

Notes:

- The Kipping HSPU felt awesome today, big improvement
- The rowing pace was solid
- Ring Dips felt great
- It was tough to get any speed with the GHD Sit-ups