Feb. 15th

Phase 2 / Cycle 5 / Day 3- Modified

A. Power Snatch. OHS, 1.1 @moderate effort per min for 10mins
@155#'s Completed
B. 3 Bar Muscle-ups per min for 10mins
Completed, all UB
C. 3 Wtd. Ring Dips per min for 10mins
@60#'s Completed, all UB
+
Rowing, 30sec @97% x 6 sets, rest 3mins
(m / avg/500m)
1. 168m / 1m29.3
2. 167m / 1m29.8
3. 170m / 1m28.1
4. 174m / 1m25.9
5. 172m / 1m26.9
6. 173m / 1m26.6

Notes:

- PS and OHS felt good, been awhile since I've done these especially the OHS
- Bar MU's felt good, rip the shit out of my hands, the CTB/Thruster tester will suck tomorrow
- Rowing, started sub 1m30s for the first 3 sets, then I bump it down to sub 1m25s

Dec. 31st

Phase 1 / Cycle 8 / Day 5

A. Back Squat @40x1, 1 rep @92.5% RM (345) x 5 sets, rest 3mins
@319#'s Completed
B. Split Jerk, build to a max
Got up to 285#'s PR!

Split Jerk Video

C1. Wtd. Ring Dips @22x0, 4-4-2-2 x 4 sets, rest 1m15s

45, 70, 80, 105

C2. Pendlay Rows w/ Fat Bar @22x0, 2 reps x 4 sets, rest 1m15s

195, 205, 205, 215

D. 50 Kipping HSPU for time- 34" max width

Time: 7m44s

Notes:

- BS was tough again but form an depth was good

- PR on the SJ by 10#'s

- Absolutely awful on the Kip HSPU, endurance is definitely not there, I want to do this again next cycle. 

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

Dec. 7th

Phase 1 / Cycle 5 / Day 5

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Split Jerk, 3-3-2-2-1-1, rest 2mins- 3's @175#'s, 2's @205#'s, 1's Heavy-my choice
175, 175, 205, 205, 235, 255
C1. Wtd. Ring Dips @20x0, 2-3 reps x 6 sets, rest 1min
25(3), 45(3), 55(3), 65(3), 80(3), 90(3)
C2. Pendlay Rows w/ Fat Bar @22x0, 2-3 reps x 6 sets, rest 1min
185(3) x 2 sets, 195(3) x 4 sets
D. CGBP @135#'s, AMRAP in 20sec x 4 sets, rest 40sec
16 reps, 15 reps, 11 reps, 10 reps

Aug. 16th

A. Deadlift @33x1, 6-6-6, rest 3mins- increase load per set, moderate load
275, 295, 315
B. Wtd. Ring Dips Cluster, 1.1.1.1.1 x 5 sets, rest 2mins
45, 55, 65, 70, 70
C. Hang Power Clean to Overhead, 4-6-8-10-12, rest 2mins- reduce load per set- no dropping
185, 165, 145, 125, 105
D. 5 CTB Chin-ups every 30sec for 40 reps total
Completed

Notes:

- DL felt good, really focus on a explosive lift

AM

A. Press @ 11X1, 3-3-2-2-1-1, 4 min

135, 145, 155, 165, 175, 170

B1. Barbell Jump Squats @ 10X0, 5 reps @ 25% Back Squat RM x 5 sets, 1:30 min - jump as high as possible, full squat, keep torso tall

@81#'s Completed

B2. Wtd Supinated Chin-up Cluster @ 20X0, 1.1.1.1.1 x 5 sets, 1:30 min

55, 65, 75, 85, 90

C1. GH Raises with Bands @ 20X0, 8-10 reps x 4 sets, 1:30 min

Purple(10), 3 x Purple(9)

C2. Wtd Ring Dips @ 20X0, 4-6 reps x 4 sets, 1:30 min

65(6), 70(6), 75(5), 80(5)

rest 3hrs+


PM

3 touch n go Squat Snatch per minute for 10 minutes @ 155lb

Completed

+

10 min rest

+

3 touch n go Clean and Jerk per minute for 10 minutes @ 175lb

Completed

July. 20th

Warm-up: 3 Rounds of:

Airdyne- 1min, easy pace
Samson Stretch, 30/30sec each side
Air Squats, 15 reps
KBS, 24kgs, 15 reps
HSPU, up to 15 reps (didn't get close, one day)
Ab Mat Sit-ups, 15 reps
Completed

Work:

A1. Hang Power Clean Cluster, 1.1.1 x 5 sets, rest 3mins, drop each rep
235, 245, 255, 265, 275
A2. Wtd. Ring Dips @30x0, 4-6 reps x 5 sets, rest 3mins
55(6), 65(6), 70(6), 75(4), 75(4)
B. Back Squat w/ Chains @20x1, 2 tough reps x 8 sets, rest 3mins, near 90% effort
@235# Completed
C. CTB Chin-ups, 10 UB x 10 sets, rest 1min
All Unbroken, did them all with a regular kip

June. 18th

A. Split Jerk, 1 rep x 12 sets, rest 1m30s- 4 sets @75%, 4 sets @80%, 4 sets @85%
@207#'s Completed, @220#'s Completed, @234#'s Completed
B. Push Press, build to a heavy double
205#'s
C1. CG Bench Press w/ Chains @20x1, 2-3 reps x 5 sets, rest 2mins- all sets at 90% effort
@200#'s 3 reps, 3 reps, 3 reps, 3 reps, 3 reps
C2. Power Cleans @185#'s, 5 TnG reps x 5 sets, rest 2mins. try to add 5#'s every set
185, 190, 195, 200, 205
D. AMRAP in 10mins of:
3 Ring Dips + 35#'s
2 Supinated Chin-ups + 35#'s
Score: 13rds


My second workout today was suppose to be prowler pushes but unfortunately the weather isn't greatest. I'll take the rest, my body and mind can always use it.

June. 4th

A. Split Jerk, 1 tough rep per min for 10mins- add weight every min
185, 195, 205, 210, 215, 3 x 220, 2 x 225
B1. Snatch Grip Romanian DL @40x0, 6-8 reps x 4 sets, rest 2m30s
95(8), 115(8), 135(8), 155(8)
B2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sest, rest 2m30s
65(5), 65(5), 65(5), 70(4)
C1. Power Cleans @155#'s, 10 fast TnG reps x 3 sets, rest 1m30s
Completed
C2. HSPU, AMRAP in 1min w/ kip x 3 sets, rest 1m30s
12 reps, 10 reps, 8 reps


Suppose to do another workout this afternoon but I'm doing a Firefit Practice session instead.

May. 21st

A1. Hang Power Clean, 5-5-4-4, rest 2m30s
235, 245, 250, 255
A2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sets, rest 2m30s
55(6)(forgot to do tempo), 65(6), 75(5), 80(3)
B1. Front Squat @20x1, 8-10 reps x 4 sets, rest 2m30s
195(10), 200(9), 200(9), 200(8)
B2. CTB Chin-ups, 15 reps x 4 sets, rest 2m30s
Completed All UB


Sleep-in tomorrow, I'm absolutely exhausted today. The 4 night shifts in a row last week absolutely through off my energy level.

May. 13th

A1. Hang Power Clean, 5-5-4-4, rest 2m30s
225, 230, 240, 250
A2. Wtd. Ring Dips @30x0, 4-6 reps x 4 sets, rest 2m30s
25(6), 35(6), 45(6), 55(6)
B1. Front Squat @20x1, 8-10 reps x 4 sets, rest 2m30s
185(10), 195(10), 205(8), 207.5(7)
B2. CTB Chin-ups, 15 reps x 4 sets, rest 2m30s
Completed All UB