Nov. 29th

Week 7 / Day 2

For time @80-90%:
10m Bear Crawl
25 Push-ups
10m Bear Crawl
80 Walking Lunges
10m Bear Crawl
25 Ring Rows
10m Bear Crawl
25 Box Jumps- 24", Step downs
10m Bear Crawl
Time: 6m37s

Nov. 9th

Week 5 / Day 5

3 sets:
50 Walking Lunges
20 Ring Rows
30sec Side Bridges
40 Box Step-up- 20"
5 DB Man Makers- moderate #35#'s
*rest 4mins
1. 6m07s
2. 5m51s
3. 5m37s

Oct. 31st

Week 4 / Day 4

A1. Wtd. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
10, 15, 20
A2. DB REFSS @3010, 8-12/leg x 3 sets, rest 45sec b/t legs
20(12), 30(12), 40(12)
B1. Pendlay Rows @21x2, 3-5 reps x 4 sets, rest 30sec
95(5), 100(5), 105(5), 105(5)
B2. Ring Rows- feet elevated @10x0, AMRAP(-1) x 4 sets, rest 30sec
10 reps, 6 reps, 6 reps, 5 reps
B3. DB Bicep Curls @20x0, 8-12 reps x 4 sets, rest 3mins
20(12), 25(12), 30(10), 30(9)
C. 100m Farmer Walk Heavy
100#'s Hand

Notes:

- Tweaked a few things around to make it more challenging
- My Ring Rows need work
- Lessened the weight on the Pendlay Rows to get a better hold on the top of the rep
- Farmer Carry was done in the Garage, 4m back and forth. Took me two sets.

Oct. 23rd

Week 3 / Day 4

A1. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
5 reps x 3 sets
A2. Unwtd. REFSS @30x1, 15 reps/leg x 3 sets, rest 90sec
15 reps x 3 sets
B1. Pendlay Row @21x2, 4-6 reps x 4 sets, rest 30sec
115(6), 3 x 120(6)
B2. Ring Row @1010, AMRAP(-1) x 4 sets, rest 30sec- feet on ground, shoulders just above ground
9 reps, 6 reps, 5 reps, 4 reps
B3. DB Bicep Curls @20x0, 10-15 reps x 4 sets, rest 3mins
20(12), 20(11), 20(10), 20(10)
C. DB Single Arm OH Walking Lunges, 40m
Done with 20#'s

Notes:

- Changed a few things to make it harder
- Pendlay Row, stuck with the weight work on holding the contraction for 2sec
- first time doing Bicep Curls in a workout in 5 years. Brings me back to doing Vanity Saturdays at SMU with Cwick and Firass.
- 20#'s for the Walking Lunges was just about right.

Feb. 9th

Phase 2 / Cycle 4 / Day 5- Modified

EMOM x 20mins:
1st- 15 Tough Ring Rows
2nd- 15 BJ- 24"- step downs, fast reps
3rd- 15 Shoulder to Overheads @115#'s
4th- 15 BJ- 24"- step downs, fast reps

Notes:

- All UB, all under 30sec
- This was tough right off the bat.

Feb. 7th

Phase 2 / Cycle 4 / Day 3- Modified

EMOM for 10mins of:
1st- 7-10 CGBP @moderate load
@175#'s All 10's
2nd- 7-10 Tough Ring Rows
All 10's
+
rest as needed
+
7 sets @high effort:
30sec Wall Balls- 20#'s
30sec rest
30sec Box Jumps- 24"- stepdowns
30sec rest
Score:
WB's- 16, 16, 15, 16, 16, 16, 16
BJ's- 15, 15, 15, 16, 16, 15, 16

Notes:

- For the last 2 sets on the CGBP were tough
- should've elevated feet to make the Ring Rows tougher
- It was positive that I was able to do the Wall Balls and BJ with no issues, and with decent score too.

Feb. 2nd

Phase 2 / Cycle 3 / Day 8- Modified

AMRAP in 30mins of:
500m Row
21 Ring Rows
21 OHS @45#'s
21 Shoulder Press @45#'s
21 Push-ups
21 Ring Rows
Score: 3Rds + 500m + 21 + 21 + 21 + 21 + 14 reps

Notes:

- My Avg Row was sub 2m00/500m
- Ring Rows were the toughest. I had to break these up a lot!
- OHS UB
- Shoulder Press, did these as Push Jerks, all UB. Not to sure if this was suppose to be a Strict Press.
- Not to sure about this score, Ring Rows really brought down my score.

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. 27th- Double

AM

A. Snatch Cluster @80% effort, 1.1.1 x 5 sets, rest 2mins
@180#'s Completed
B1. Back Squat w/ Chains @20x1, 4-6 reps x 4 sets, 2m30s
205(6), 210(6), 215(5), 215(4)
B2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 4 sets, rest 2m30s
65(5), 75(4), 75(4), 80(3)
C1. BB Russian Step-ups @11x0- 24", 10-12 reps/leg x 3 sets, rest 1min b/t legs
75(12), 80(12), 85(10)
C2. Ring Rows @31x1, 8-12 reps x 3 sets, rest 1m30s, adjust feet to meet rep range
12 reps, 12 reps, 12 reps


Rest 6hrs+

PM

5 x 35sec Row Sprints @95-97% effort, walk 4min
1. 1m26.1 / 203m   2. 1m26.0 / 203m  3. 1m23.8 / 208m  4. 1m23.6 / 209m  5. 1m23.6 / 209m
+
5 x 45sec Airdyne Sprints @95% effort, walk 5mins
Completed, avg was around 29-30mph
+
15min Airdyne @50% effort
Completed

Firefit Full Run- May. 22nd, 2012