Oct. 27th

Week 4 / Day 1

A1. CG DL @31x1, 3-4 reps x 4 sets, rest 1min
295(4) x 4 sets
A2. DB Standing Press @21x1, 3-5 reps x 4 sets, rest 1min
60(5), 60(5), 60(4), 60(4)
B1. DB SL RDL @20x0, 5-7 reps/leg x 3 sets, rest 30sec b/t legs
50(7), 60(7), 70(7)
B2. KB Russian Swings, tough 10 reps x 3 sets, rest 30sec
88 x 3 sets
B3. Back Ext. @10x0, 10-14 reps x 3 sets, rest 2m30s
10(14), 25(14), 35(14)
C. KB Windmill, 20 reps not for time
20#'s

Notes:

- I'll lower the Shoudler Press to be more explosive on the lift, instead of grinding it up
- 88#'s for KBS is the heaviest weight I have

Oct. 19th

Week 3 / Day 1

A1. Clean Grip DL @31x1, 4-5 reps x 4 sets, rest 60sec
275(5) x 4 sets
A2. DB Standing Press @21x1, 4-6 reps x 4 sets, rest 60sec
60(6), 60(4), 55(6), 55(5)
B1. DB SL RDL @2010, 6-8/leg x 3 sets, rest 30sec
30(8), 40(8), 50(8)
B2. Russian KBS, 12 tough reps x 3 sets, rest 30sec
70, 88, 88
B3. Back Ext. @10x0, 12-16 reps x 3 sets, rest 2m30s
0(16), 10(16), 20(16)
C. TGU, 8/arm
53#'s

Apr. 27th

Week 3 / Day 1

A. Snatch Balance. OHS, 1.1- work to a challenging set
Got up to 185#'s
B1. Russian KBS- 40kgs, 10 reps x 3 sets, rest 10sec
Completed
B2. GH Raises @20x0, 8-10 reps x 3 sets, rest 10sec
All 10 reps
B3. Russian KBS- 40kgs, 10 reps x 3 sets, rest 2mins
Completed

Notes:

- This was a workout I missed in last weeks cycle. I strained my neck (a bad case of whip lash doing Hang Snatches). With all these niggles I've been getting lately, I've decided to focus more on the mechanics of the lift, then maximal effort every time
- Part C of this workout was an Aerobic Session, I cut it out for the reason that I'm doing tons of Aerobic and Lactic work on the FireFit Course 3-4 times a week.
- Snatch Balances were my limiter.
- KBS were straight forward, as well as the GH Raises.

June. 26th

Week 2 / Day 1

A. Back Squat @20x1, 6-8 reps x 4 sets, rest 4mins- moderate Start @205#'s
205(8), 215(8), 225(8), 235(8)
B1. Russian KBS- 40kgs, 15 reps x 4 sets, rest 1m30s
Completed
B2. Front Rack BB Reverse Lunges off 2" Block @10x0, 6/leg x 3 sets, rest 1m30s
125, 135, 145
C. DB Russian Step-ups @11x0- 24" Box, 10/leg x 3 sets, rest 1min b/t legs- Go Heavy
40, 50, 50

May. 5th

Week 28 / Day 5

15 CTD Burpees to 6" OH All Out every min for 5mins
Completed
+
5mins extra rest (I took 10mins all together)
+
60mins @75%:
1K Row     sub 2m10s avg/500m
5 Wall Climbs
30 Russian KBS-24kgs
1 mile Airdyne     >20mph
5 Skin the Cat n Rings
15 OHS @45#'s
Score: 5 Rds + 400m

Notes:

- The Burpees were hard, I think the times started at 35sec sets to 48sec on the last set
- Between recovering and setting up for the 60min grinder I took 10mins
- I was pretty steady throughout the whole 60mins, this is work related for me, I took no drink breaks / breaks for the whole 60mins.

Oct. 26th

Week 5 / Day 7

Front Squat w/ Chains @10x0, 2 reps @60% RM + Chains x 4 sets, rest 1min
@165#'s Completed
+
3 sets @85-90%
60sec Thrusters @45#'s  Score: 31, 33, 33
60sec rest
60sec Burpee Box Jumps- 24"  Score: 14, 14, 14
60sec rest
60sec Russian KBS- 32kgs  Score: 33, 35, 35
60sec rest

Notes:

- The Front Squats felt smooth and fast
- Burpee BJ were the most exhausting