May. 13th

Week 1 / Day 4 - Regional Prep

OHS Event- Start @155#'s, add 10#'s per min for 6mins
Completed got 205#'s for a triple
+
AMRAP in 15mins of:
15 Unbroken CTB Chin-ups
15 Kipping HSPU
Score: 5Rds + 15 + 7 reps
+
5 x 45sec Airdyne @97%, rest 6mins b/t sets
Completed     >28.8mph

Notes:

- Slight fatigue for the 205#'s set, everything started with a Squat Snatch. I wouldn't do that many sets in the true event. I want my starting weight to be at least 225#'s
- Tried to keep a 29mph pace throughout, I was slightly under for a bit on a few sets. This was a quad pump.

May. 12th

Week 1 Regional Prep

30mins @75%:
500m Ski Erg
15 GH Sit-ups
25 Back Ext.
45sec per side of Side Bridge
Score: 5Rds + 260m

Notes:

- Perfectly placed Low % MAP Session, I definitely needed to move.

May. 11th

Week 1 Regional Prep

A. Squat Clean, build to 265lbs for a single
Completed
B. Squat Clean @225#'s, 3 TnG per min for 7mins
Completed 5 sets straight, only 2 reps on the 6th, got 3 reps on the last set
C. 5 x 60sec Row @97%, rest 6mins
(distance (m) / avg / 500m)
1. 336m / 1m29.1
2. 334m / 1m29.7
3. 332m / 1m30.1
4. 340m / 1m28.0
5. 338m / 1m28.6

Notes:

- Absolutely got smashed on the night shifts, did at least 700km of driving in two night, that's including 3 separate trips to Janvier which is 220km round trip. I have some to catch up on some Zzzz.
- The SC at 265# felt alright
- On the 6th set I should've waited 10-15sec before starting, I just didn't want to push it with terrible form. The 7th set was alright, I started 30sec into the minute. This was pretty hard for me!
- The Row was alright I wanted to stay under the sub 1m30 mark.

May. 10th

Week 1 Regional Prep

A. 30 Burpee Muscle-ups for time- 88" Ring Height
Time: 6m48s
+
5 sets @ high effort:
12 CTB Chin-ups
15 CTD Burpees to 6" OH
*rest 90sec b/t sets
1. 1m07s
2. 1m10s
3. 1m11s
4. 1m13s
5. 1m10s
+
5 sets @ high effort:
12 T2B
12 Box Jumps- 30"- step downs
*rest 90sec b/t sets
1. 57sec
2. 54sec
3. 52sec
4. 51sec
5. 50sec

Notes:

- Barely any sleep last night at work, 3 hours
- I think I went out too fast on the burpee muscle-ups, I failed 3 reps on the dip portions. Need to pace it a bit better.
- CTB Chin-up and T2B were UB

May. 6th

Week 28 / Day 6

5mins @90%:
15 Thrusters @65#'s
10 Chin-ups  
Score: 4 Rds + 15 reps
- rest 10mins
10mins @90%
10 Power Cleans @135#'s
10 Box Jumps- 30"- step downs
10 Push-ups
Score: 5 rds + 10 reps
- rest 15mins
15mins @90%:
300 cals on Airdyne     > avg 22mph    (Time= 12m40s)
AMRAP Back Squat @135#'s in remaining time- cannot drop the bar
Score: 36 reps

Notes:

- Great week of workouts, this week my goal was to do the workout first thing in the morning on my days off. Mission accomplished!!
- 1st Scenario- everything was unbroken, focused on staying in that percentile.
- 2nd Scenario- PC were fast single, reason being I knew 10 TnG would get my breathing out of control. This was a tough scenario.
- 3rd Scenario- Never done 300 cals straight before, my quads were sore going into this from the other scenarios. I got 230 cals at 10mins. I had to keep in mind that my score will be the BS, so I needed to be consistent once I got the bar up. I was really steady on the BS a rep every 3-4sec.
- Looking forward to the Regional Workouts!!

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.

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.

May. 3rd

Week 28 / Day 3

20mins @75%:
30 KBS- 16kgs
200m Run
30 Anchored Sit-ups
200m Run
Score: 5 Rds
- rest 5min
20mins @75%:
500m Ski Erg- sub 2m10s avg/500m
20 Back Ext.
20 Walking Lunges
Score: 5 Rds + 500m + 4 reps
- rest 5mins
20mins @75%:
750m Row- sub 1m57s avg/500m
15 Push-ups
25 Double Unders x 4 sets
Score: 3 Rds + 90m

Notes:

- 100m turnarounds for the Runs. First time running this year, nice to have the garage door popped open
- Missed a lot of sets on the DU's
- I'm really enjoying the low % MAP's, the variety is nice. Also this is the perfect workout to do after a double night shifts.

May. 2nd

Week 28 / Day 2

A. Back Squat w/ Chains @20x1, build to a tough single
Got up to 275#'s
B. DL, build to a tough single
Got up to 405#'s
+
15, 12, 9 reps for time of:
DL @315#'s
Kipping HSPU to 6" Depth- Hands on Plates
Time: 8m52s* miscounted to reps on the DL
+
Airdyne Sprints, 25sec near ALL OUT x 6 sets, rest 4mins
Completed, >32mph

Notes:

- The BS felt good
- I stuck with 405#'s, I don't feel comfortable doing this lift with bad technique, I tried 425#'s but the form felt bad so I bailed. 405#'s form felt really good
- For the couplet, the DL were done unbroken. HSPU were done broken (5,4,3,2,1's). Didn't like the hands on the plates, my plates slide too much on one another. Next time I prefer this done with paralletes
- The suck fest continued with the AD Sprints, this time I tried to stay above 32mph, my max speed is usually 35-36mph at the start but dies out quickly. Keeping it above 32mph still sucked.

May. 1st

Week 28 / Day 1

A. Snatch, build to 225#'s for a single
Got to up 225#'s
B. Clean and Split Jerk, build to a max
Got up to a 286#'s PR!!

C+J Video

C. Power Clean and Push Jerk, 1 rep every 30sec for 10mins @225#'s

Completed

Notes:

- Moved up to 225#'s with less sets and with no misses

- Missed 295# and 287.5#'s on the C+J, really need to focus on getting that bar in a better catch position

- All the PJ were done with TnG, the catches were getting better as the sets moved on