2014JUN30 (BUL D1.W14)

Snatch:

45 (20) x bar work

135 (61) x (2)2

155 (70) x (1)3

165 (75) x 1 (1:1:1)

185 (84) x 1 (1:2:2)

225 (102) x 1 (1:3:3)

245 (111) x 1 (1:4:4) 

255 (115) x M (1:5:5)

255 (115) x 1 (1:6:6)

265 (120) x 1 (1:7:7)
270 (122) x 1 (1:8:8) * dmax 1

250 (113) x 1 (1:9:9)
260 (118) x M (1:10:10)
260 (118) x 1 (1:11:11)
270 (122) x 1 (1:12:12)
275 (125) x 1 (1:13:13) * dmax 2
280 (127) x (M)2 (2:15:15)

260 (118) x 1 (1:16:16)
270 (122) x 1 (1:17:17)

Front Squat:
135 (61) x 3
185 (84) x 3
225 (102) x 3 (3:20:20)
275 (125) x 3 (3:23:23)
315 (143) x 2 (2:25:25) * dmax
365 (165) x M (1:26:26)

* Notes:

- Confusing workout due to the use of pound plates at Cooperstown CrossFit, but a decent workout with a high of 125kg snatch.  Very pleased.

2014JUN29 (BUL D7.W13)

Rest:

- Travel day to New York.

2014JUN28 (BUL D6.W13)

Front Squat:

20 x bar work

50 x (3)2

70 x 3

90 x 3

110 x 3 (3:3:320)

130 x 2 (2:5:322)

150 x 1 (1:6:323) * dmax 1

120 x 3 (3:9:326)

140 x 2 (2:11:328)

160 x 1 (1:12:329) * dmax 2

130 x 3 (3:15:332)

150 x 2 (2:17:334)

170 x 1 (1:18:335) * dmax 3

142 x (2)2 (4:22:339)

Clean + Split Jerk:

20 x bar work

50 x (1+1)4

70 x (1+1)3

90 x (1+1)1 (2:24:341)

110 x (1+1)1 (2:26:343)

120 x (1+1)1 (2:28:345)

130 x (1+1)1 (2:30:347) * dmax

140 x (F)2 (2:32:349)

120 x (1+1)1 (2:34:351)

125 x (1+F)1 (2:36:353)

125 x (1+1)1 (2:38:355)

* Notes:

- Workout done at North Peoria CrossFit.  Hotter than hell but that doesn't excuse my lack of strength and will power.  I got owned today by the clean and jerks but faired well with the front squats.

2014JUN27 (BUL D5.W13)

Rest:

- Travel day to Illionis.

2014JUN26 (BUL D4.W13)

150kg Snatch Recovery

Snatch Recovery:
20 x bar work
45 x 4
65 x 4
85 x 4
105 x 2 (2:2:280)
115 x 1 (1:3:281)
125 x 1 (1:4:282)
135 x 1 (1:5:283)
145 x 1 (1:6:284) * PR
150 x 1 (1:7:285) * dmax * PR
155 x (F)2 (2:9:287)

110kg Block Snatch High Pull + Snatch

12" Block Snatch High Pull + Snatch:
65 x (1+1)2
75 x (1+1)2 (4:13:291)
85 x (1+1)1 (2:15:293)
95 x (1+1)1 (2:17:295)
105 x (1+F)1 (2:19:297)
105 x (1+1)1 (2:21:299)
110 x (1+1)1 (2:23:301) * dmax
115 x (1+F)2 (4:27:305)

110kg Block Snatch

12" Block Snatch:
95 x (F)2 (2:29:307)
95 x 1 (1:30:308)
100 x 1 (1:31:309)
105 x (F)2 (2:33:311)
105 x 1 (1:34:312)
110 x (F)2 (2:36:314)
110 x 1 (1:37:315) * dmax
115 x (F)2 (2:39:317)

* Notes:

- New PR with the snatch recovery -- 150kg!  Very excited about that but still struggling with the snatch.  I know it will take time and I need to exercise some patience but I want to get back up into the 130kg again!

2014JUN25 (BUL D3.W13)

165kg Front Squat

Session A.

Front Squat:
20 x bar work
65 x 3
85 x 3
105 x 3 (3:3:181)
125 x 2 (2:5:183)
145 x 1 (1:6:184) * dmax 1

115 x 3 (3:9:187)
135 x 2 (2:11:189)
155 x 1 (1:12:190) * dmax 2

125 x 3 (3:15:193)
145 x 2 (2:17:195)
165 x 1 (1:18:196) * dmax 3

137 x (2)2 (4:22:200)

* Notes:

- Workout went fairly well until the final push at 165kg -- big time grind out!

140kg Clean Recovery + Power Jerk

Session B.

Clean Recovery + Power Jerk:
20 x bar work
40 x (1+1)3
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2
90 x (1+1)2 (4:4:204)
100 x (1+1)1 (2:6:206)
110 x (1+1)1 (2:8:208)
120 x (1+1)1 (2:10:210)
130 x (1+1)1 (2:12:212)
135 x (1+1)1 (2:14:214)
140 x (1+1)1 (2:16:216) * dmax
145 x (1+F)1 (2:18:218)
150 x (1+F)1 (2:20:220)

125 x (1+1)4 (8:28:228)

120kg Clean Recovery + Squat Jerk

Clean Recovery + Squat Jerk:
50 x (1+1)3
60 x (1+1)3
70 x (1+1)1
80 x (1+1)1 (2:30:230)
90 x (1+1)1 (2:32:232)
100 x (1+1)1 (2:34:234)
110 x (1+1)1 (2:36:236)
120 x (1+1)1 (2:38:238) * dmax

Reverse Hyper:
50 x 10 * roller
80 x 10 (10:48:248)
100 x (10)3 (30:78:278) * dmax

* Notes:

- Second session went fairly well.  I felt extremely strong initially but that faltered as I got higher in weight -- particularly at 130kg+.  Nevertheless, I did manage to power jerk 140kg, which says a lot since I haven't done a power jerk in several months.  Overall, I'm very pleased with the second session.

2014JUN24 (BUL D2.W13)

162.5kg Front Squat

Front Squat:
20 x bar work
62.5 x 3
82.5 x 3
102.5 x 3 (3:3:125)
122.5 x 2 (2:5:127)
142.5 x 1 (1:6:128) * dmax 1

112.5 x 3 (3:9:131)
132.5 x 2 (2:11:132)
152.5 x 1 (1:12:133) * dmax 2

122.5 x 3 (3:15:136)
142.5 x 2 (2:17:138)
162.5 x 1 (1:18:139) * dmax 3

135 x (2)2 (4:22:143)

120kg Snatch

Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x (1)3
70 x (1)3
80 x (1)2 (2:24:145)
85 x 1 (1:25:146)
90 x 1 (1:26:147)
95 x 1 (1:27:148)
100 x 1 (1:28:149)
105 x M (1:29:150)
105 x 1 (1:30:151) * dmax 1
110 x (M)2 (2:32:153)

100 x 1 (1:33:154)
105 x 1 (1:34:155)
110 x 1 (1:35:156)
115 x M (1:36:157)
115 x 1 (1:37:158)
120 x 1 (1:38:159) * dmax 2
125 x (M)2 (2:40:161) * pulls

110 x (M)2 (2:42:163)

100 x 1 (1:43:164)
102.5 x M (1:44:165)
102.5 x 1 (1:45:166)
105 x 1 (1:46:167)
107.5 x 1 (1:47:168)
110 x (M)2 (2:49:170)
110 x 1 (1:50:171)
112.5 x 1 (1:51:172)
115 x 1 (1:52:173)
117.5 x M (1:53:174)
117.5 x 1 (1:54:175)
120 x M (1:55:176)
121 x M (1:56:177)
122 x M (1:57:178) * pull

* Notes:

- Very long and hot workout.  I should have called it quits after the front squats but decided to push on with the snatches.  I tried to incorporate some of the tips and cues that I learned at the Russian training seminar; however, they made my lifts feel awkward and unnatural.  I reverted to a more comfortable open hand position in the front squats and didn't suffer any dizziness, and with the snatches, I just tried to lift like I had been prior to the seminar.  The less I thought about the lift, the better I got.  I finished with 120kg, which isn't bad but I'm still struggling with a mental block with 120kg+.

2014JUN23 (BUL D1.W13)

160kg Front Squat

Session A:

Front Squat:
20 x bar work
60 x (3)2
80 x (3)2
100 x 3 (3:3:3)
120 x 2 (2:5:5)
140 x 1 (1:6:6) * dmax 1

110 x 3 (3:9:9)
130 x 2 (2:11:11)
150 x 1 (1:12:12) * dmax 2

120 x 3 (3:15:15)
140 x 2 (2:17:17)
160 x (F)2 (2:19:19)
160 x 1 (1:20:20) * dmax 3

133 x (2)2 (4:24:24)

* Notes:

- Used the new hand placement for the front squats, which I learned at this weekend's Russian seminar by keeping a closed grip on the bar as I squat.  This was incredibly difficult at first, but with some mobility drills and stretching I was able to slowly find some comfort in the position.  However, due to the new hand placement, it pushed the barbell further in towards my throat and I had a terrible time with maintaining a clear head as the barbell kept cutting off circulation thereby causing dizziness.

125kg Block Clean + Power Jerk

Session B:

18" Block Clean + Power Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:4:28)
90 x (1+1)2 (4:8:32)
100 x (1+1)1 (2:10:34)
105 x (1+1)1 (2:12:36)
110 x (1+1)1 (2:14:38)
115 x (1+1)1 (2:16:40)
120 x F (1:17:41)
120 x (1+1)1 (2:19:43)
125 x (1+1)1 (2:21:45) * dmax
127.5 x (F)2 (2:23:47)

120kg Block Clean Extension + Clean + Power Jerk

18" Block Clean Extension + Clean + Power Jerk:
110 x (1+1+1)5 (15:38:62)
112.5 x (1+1+1)1 (3:41:65)
115 x (1+1+1)1 (3:44:68)
117.5 x (1+1+1)1 (3:47:71)
120 x (1+1+1)1 (3:50:74)
122.5 x (1+F+0)1 (2:52:76)

110 x (1+1+1)1 (3:55:79)
111 x (1+1+1)1 (3:58:82)

Reverse Hyper:
50 x 10 * roller
80 x 10 (10:68:92)
100 x (10)3 (30:98:122) * dmax

* Notes:

- Brutal second session with plenty of cleans and power jerks off the blocks.  I'm still trying to get use to the foot movement (again).  It's becoming more and more comfortable, especially with the new technique that I learned from the Russian training camp.  However, it still feels odd at times and I find myself over thinking the cue to slide/stomp my feet outwards to receive the barbell, which inevitably causes a missed lift.

2014JUN22 (BUL D7.W12)

Rest:

- Physically destroyed after yesterday's training/coaching session with the Russians.  I feel like I've been trampled by a herd of elephants.  Time to mobilize, stretch, and recoup before starting tomorrows training session.

2014JUN21 (BUL D6.W12)

Active Rest:

- Spent the day at Black Box Strength and Conditioning in Fort Worth, Texas training under the tutelage of Russian Champions: Vasiliy Polovnikov, Oxana Slivenko, Nikita Durnev, and Vladimir Safonov.

2014JUN20 (BUL D5.W12)

157.5kg Front Squat

Front Squat:
20 x bar work
57.5 x 3
77.5 x 3
97.5 x 3 (3:3:264)
117.5 x 2 (2:5:266)
137.5 x 1 (1:6:267) * dmax 1

107.5 x 3 (3:9:270)
127.5 x 2 (2:11:272)
147.5 x 1 (1:12:273) * dmax 2

117.5 x 3 (3:15:276)
137.5 x 2 (2:17:278)
157.5 x 1 (1:18:279) * dmax 3

131 x (2)2 (4:22:283)

142.5kg Snatch Recovery

Snatch Recovery:
20 x bar work
62.5 x 2
72.5 x 2
82.5 x 1
92.5 x 1 (1:23:284)
102.5 x 1 (1:24:285)
112.5 x 1 (1:25:286)
122.5 x 1 (1:26:287)
132.5 x 1 (1:27:288)
142.5 x 1 (1:28:289) * dmax * PR

107.5kg Block Snatch

18" Block Snatch:
62.5 x (1)3
72.5 x (1)2 (2:30:291)
82.5 x (1)2 (2:32:293)
87.5 x 1 (1:33:294) * dmax 1
92.5 x (F)2 (2:35:396)

82.5 x 1 (1:36:397)
87.5 x 1 (1:37:398)
92.5 x 1 (1:38:399)
97.5 x 1 (1:39:400)
102.5 x 1 (1:40:401)
107.5 x F (1:41:402)
107.5 x 1 (1:42:403) * dmax 2
112.5 x (F)2 (2:44:405)

* Notes:

- Long and hot workout today with two separate PRs in the front squat and snatch recovery of 157.5kg and 142.5kg, respectively.  I'm very pleased but my block snatches were absolutely terrible.  I'll attribute the subpar performace due to all the additional volume leading up to the block work; however, I still find it unacceptable.

2014JUN19 (BUL D4.W12)

155kg Front Squat

Front Squat:
20 x bar work
55 x 3
75 x 3
95 x 3 (3:3:212)
115 x 2 (2:5:214)
135 x 1 (1:6:215) * dmax 1

105 x 3 (3:9:218)
125 x 2 (2:11:220)
145 x 1 (1:12:221) * dmax 2

115 x 3 (3:15:224)
135 x 2 (2:17:226)
155 x 1 (1:18:227) * dmax 3

129 x (2)2

127.5kg Clean + Split Jerk

Clean + Split Jerk:
20 x bar work
57.5 x (1+1)2
67.5 x (1+1)1
77.5 x (1+1)1 (2:20:229)
87.5 x (1+1)1 (2:22:231)
97.5 x (1+1)1 (2:24:233)
107.5 x (1+1)1 (2:26:235)
117.5 x (1+1)1 (2:28:237)
122.5 x (1+1)1 (2:30:239)
127.5 x F (1:31:240)
127.5 x (1+1)1 (2:33:242) * dmax
132.5 x (1+F)1 (2:35:244)
112.5 x (1+1)1 (2:37:246)
117.5 x (1+1)1 (2:39:248)
122.5 x (1+1)1 (2:41:250)
127.5 x (1+1)1 (2:43:252)
132.5 x (1+F)1 (2:45:254)
130 x F (1:46:255) * mental
110 x (1+1)1 (2:48:257)
110 x (1+F)1 (2:50:259)
110 x (1+1)1 (2:52:261)

* Notes:

- Complete shit-storm today on the platform.  Felt absolutely weak, physically and mentally!  I know I'm a lot stronger than the mear 127.5kg daily max but I couldn't break past 130kg!  Frustrating as FUCK!  Plus, I felt dizzy as hell with a good number of cleans -- nearly to the point of passing out!  WTF!

2014JUN18 (BUL D3.W12)

152.5kg Front Squat

Front Squat:
20 x bar work
52.5 x 3
72.5 x 3
92.5 x 2 (2:2:156)
112.5 x 1 (1:3:157)

92.5 x 3 (3:6:160)
112.5 x 2 (2:8:162)
132.5 x 1 (1:9:163) * dmax 1

102.5 x 3 (3:12:166)
122.5 x 2 (2:14:168)
142.5 x 1 (1:15:169) * dmax 2

112.5 x 3 (3:18:172)
132.5 x 2 (2:20:174)
152.5 x 1 (1:21:175) * dmax 3

127 x (2)2 (4:25:179)

120kg Snatch Recovery

Snatch Recovery:
20 x bar work
60 x 3
70 x 2
80 x 2 (2:27:181)
90 x 2 (2:29:183)
100 x 1 (1:30:184)
110 x 1 (1:31:185)
120 x 1 (1:32:186) * dmax
130 x (F)2 (2:34:188)

115kg Block Snatch

12" Block Snatch:
60 x (1)2 * extended hold in bottom
70 x (1)2 (2:36:190)
80 x 1 (1:37:191)
85 x 1 (1:38:192)
90 x F (1:39:193)
90 x 1 (1:40:194)
95 x 1 (1:41:195)
100 x 1 (1:42:196)
105 x 1 (1:43:197)
110 x 1 (1:44:198)
115 x 1 (1:45:199) * dmax
120 x (F)2 (2:47:200)

100 x 1 (1:48:201)
105 x 1 (1:49:202)
110 x F (1:50:203)
110 x 1 (1:51:204)
115 x 1 (1:52:205)
120 x (F)4 (4:56:209)

* Notes:

- A very long workout.  I thought about breaking the session in two but after doing the front squats I forged ahead and ended with over 1 1/2 hours of training.  I'm exhausted and a bit frustrated at my numbers.  I did front squat 152.5kg for an additional 2.5kg from yesterday -- success!  Now, for the snatch recovery and block snatches -- not a success.

- The snatch recovery seemed "off" today.  Was it the front squats prior; maybe some lingering fatigue; or because I was feeling lazy?  Who knows, all I know is that my numbers were 17.5kg off my high of 137.5kg and 10-15kg off my norm.

- Block snatches were awesome even though I didn't get up to the magical weight of 120kg; however, the sets leading up to the missed attempts at 120kg were rock solid!  Literally, zero foot movement and extremely secure and stable in the receiving position.  I was very pleased by this.  Ideally, I would have preferred a 120kg snatch but it wasn't in the cards today -- probably due to all the additional volume leading up to the block snatches.

2014JUN17 (BUL D2.W12)

150kg Front Squat

Front Squat:
20 x bar work
70 x 3
90 x 3 (3:3:97)
110 x 2 (2:5:99)
130 x 1 (1:6:100) * dmax 1

100 x 3 (3:9:103)
120 x 2 (2:11:105)
140 x 1 (1:12:106) * dmax 2

110 x 3 (3:15:109)
130 x 2 (2:17:111)
150 x 1 (1:18:112) * dmax 3

125 x (2)2 (4:22:116)

127.5kg Power Clean + Split Jerk

Power Clean + Split Jerk:
20 x bar work
57.5 x (1+1)2
67.5 x (1+1)2
77.5 x (1+1)2 (4:26:120)
87.5 x (1+1)2 (4:30:124)
97.5 x (1+1)2 (4:34:128)
107.5 x (1+1)1 (2:36:130)
117.5 x (1+1)1 (2:38:132) * dmax 1
127.5 x F (1:39:133)

107.5 x (1+1)1 (2:41:135)
115 x (1+1)1 (2:43:137)
122.5 x (1+1)1 (2:45:139)
127.5 x (1+1)1 (2:47:141) * dmax 2

110 x (1+1)1 (2:49:143)
115 x (1+1)1 (2:51:145)
120 x (1+1)1 (2:53:147)
125 x F (1:54:148)
125 x (1+1)1 (2:56:150)
127.5 x (1+1)1 (2:58:152)
130 x (F)2 (2:60:154)

* Notes:

- Power cleans suck!  Ever since the bicep tendon rupture, I've been very hesitant with power cleans and it definitely showed today.  I did manage to add an additional 2.5kg to my previous power clean high but I was hoping for more!

2014JUN16 (BUL D1.W12)

137.5kg Snatch Recovery

Snatch Recovery:

20 x bar work

57.5 x 5

67.5 x 3

77.5 x 2

87.5 x 2 (2:2:2)

97.5 x 2 (2:4:4)

107.5 x 1 (1:5:5)

117.5 x 1 (1:6:6)

127.5 x 1 (1:7:7)

137.5 x 1 (1:8:8) * dmax ** PR

120kg Block Snatch

12" Block Snatch:
60 x 2
70 x 2
80 x 2 (2:10:10)
90 x 2 (2:12:12)
100 x 1 (1:13:13)
110 x 1 (1:14:14)
120 x 1 (1:15:15) * dmax 1
130 x F (1:16:16)

110 x 1 (1:17:17)
117.5 x 1 (1:18:18)
122.5 x (F)2 (2:20:20)

102.5 x 1 (1:21:21)
107.5 x 1 (1:22:22)
112.5 x 1 (1:23:23)
117.5 x 1 (1:24:24)
122.5 x (F)2 (2:26:26)

102.5 x 1 (1:27:27)
105 x 1 (1:28:28)
107.5 x F (1:29:29)
107.5 x 1 (1:30:30)
110 x F (1:31:31)
110 x 1 (1:32:32)
112.5 x (F)3 (3:35:35)

147.5kg Front Squat

Front Squat:
20 x bar work
67.5 x 3
87.5 x 3
107.5 x 2 (2:37:37)
127.5 x 1 (1:38:38)

97.5 x 3 (3:41:41)
117.5 x 2 (2:43:43)
137.5 x 1 (1:44:44)

107.5 x 3 (3:47:47)
127.5 x 2 (2:49:49)
147.5 x 1 (1:50:50)

123 x (2)2 (4:54:54)

Reverse Hyper:
50 x 10 * strap
80 x 10 (10:64:64)
100 x (10)3 (30:94:94)

- Long hot workout but walked away with a new snatch recovery PR of 137.5kg!  I'm extremely pleased with the new PR and look forward to breaking the 140kg barrier.  Block snatches went fairly well but I struggled past 120kg -- mostly mental initally but more physical as the sets progressed.  I started getting a little soft in my right shoulder which started to cause concern.  Otherwise, today was a good day -- not to mention the 147.5kg front squat to finish.  Bring on tomorrow!

2014JUN15 (BUL D7.W11)

Rest:

- Father's Day.

2014JUN14 (BUL D6.W11)

145kg Front Squat

Front Squat:
20 x bar work
65 x 3
85 x 3
105 x 2 (2:2:311)
125 x 1 (1:3:312) * dmax 1

95 x 3 (3:6:315)
115 x 2 (2:8:317)
135 x 1 (1:9:318) * dmax 2

105 x 3 (3:12:321)
125 x 2 (2:14:323)
145 x 1 (1:15:324) * dmax 3

121 x (2)2 (4:19:328)

137.5kg Clean Recovery + Split Jerk

Clean Recovery + Split Jerk:
20 x bar work
67.5 x (1+1)3
77.5 x (1+1)2
87.5 x (1+1)1 (2:21:330)
97.5 x (1+1)1 (2:23:332)
107.5 x (1+1)1 (2:25:334)
117.5 x (1+1)1 (2:27:336)
127.5 x (1+1)1 (2:29:338)
137.5 x (1+1)1 (2:31:340) * dmax 1
147.5 x (1+F)2 (4:35:345)

Reverse Hyper:
50 x 10 * strap
80 x 10 (10:45:355)
100 x (10)3 (30:75:385) * dmax

* Notes:

- Unexpectedly decent workout considering I went to Kansas City; drank a shit-ton of beer; and ate a mountain of shitty (unhealthy) food.

2014JUN13 (BUL D5.W11)

115kg Snatch

Snatch:
20 x bar work
40 x (1)3
57.5 x (2)2
67.5 x (1)2
77.5 x (1)2 (2:2:277)
87.5 x (1)2 (2:4:279) * dmax 1
97.5 x (F)2 (2:6:281)

77.5 x 1 (1:7:282)
87.5 x 1 (1:8:283)
97.5 x 1 (1:9:284)
107.5 x 1 (1:10:285)
112.5 x 1 (1:11:286) * dmax 2
117.5 x (F)2 (2:13:288)

97.5 x 1 (1:14:289)
102.5 x F (1:15:290)
102.5 x 1 (1:16:291)
107.5 x 1 (1:17:292)
115 x 1 (1:18:293) * dmax 3
122.5 x (F)2 (2:20:295)

102.5 x 1 (1:21:296)
107.5 x (F)2 (2:23:298)

6" Block Snatch:
100 x (1)2 (2:25:300)

142.5kg Front Squat

Front Squat:
20 x bar work
62.5 x 3
82.5 x 3
102.5 x 2 (2:27:302)
122.5 x 1 (1:28:303) * dmax 1

92.5 x 3 (3:31:306)
112.5 x 2 (2:33:308)
132.5 x 1 (1:34:309) * dmax 2

102.5 x 3 (3:37:312)
122.5 x 2 (2:39:314)
142.5 x 1 (1:40:315) * dmax 3

119 x (2)2 (4:44:319)

* Notes:

- Not the best day on the platform.  Snatches are still off and it's very frustrating.  Plus, I feel absolutely weak as hell.  I'm seriously thinking of taking a break from the classic lifts for a while until I can get my mind and body sorted out.

2014JUN12 (BUL D4.W11)

125kg Block Clean + Split Jerk

Session A.

12" Block Clean + Split Jerk:
20 x bar work
55 x (1)5
65 x (1)3
75 x (1+1)2 (4:4:210)
85 x (1+1)2 (4:8:214)
95 x (1+1)2 (4:12:218)
105 x (1+1)1 (2:14:220)
110 x (1+1)1 (2:16:222)
115 x (1+1)1 (2:18:224) * dmax 1 - grind!

107.5 x (1+1)1 (2:20:226)
112.5 x (1+1)1 (2:22:228)
117.5 x (1+1)1 (2:24:230) * dmax 2

110 x (1+1)1 (2:26:232)
115 x (1+1)1 (2:28:234)
120 x (1+1)1 (2:30:236) *  dmax 3 - grind!

100 x (1+1)5 (10:40:246)
105 x (1+1)1 (2:42:248)
110 x (1+1)1 (2:44:250)
115 x (1+1)1 (2:46:252)
120 x (1+1)1 (2:48:254)
125 x (1+1)1 (2:50:256) * dmax 4

* Notes:

- Quick workout due to the baby waking up prematurely from her nap.  I feel like complete shit!  95kg felt unbelievably heavy and my legs feel gummy!  I have absolutely no drive out of the hole.  What's going on?  The clean recovery doesn't seem to be working like I had planned.  What else is there to do?  I'm stumped!

140kg Front Squat

Session B.

Front Squat:
20 x bar work
60 x 3
80 x 3
100 x 2 (2:2:258)
120 x 1 (1:3:259) * dmax 1

90 x 3 (3:6:262)
110 x 2 (2:8:264)
130 x 1 (1:9:265) * dmax 2

100 x 3 (3:12:268)
120 x 2 (2:14:270)
140 x 1 (1:15:271) * dmax 3

117.5 x (2)2 (4:19:275)

* Notes:

- Another attempt to get some volume in; however, it was abruptly interupted by the little one.  Can't a guy get a break?  Speed is king and I'm keeping my front squats relatively moderate in weight focusing more on the speed of the bar.  Trying my best to explode out of the hole.  I'll try to continually add 2.5kg each successive workout and hopefully the speed will stick permanantely -- especially at weights in excess of 160kg.  Nevertheless, I got up to 140kg and rushed two doubles at 117.5kg and called it a workout.

2014JUN11 (BUL D3.W11)

105kg Power Snatch

Session A.

Power Snatch:

20 x bar work

55 x (3)2

65 x (2)2 (4:4:111)

77.5 x (1)2 (2:6:113)

87.5 x (1)2 (2:8:115)

92.5 x (1)2 (2:10:117)

97.5 x (1)2 (2:12:119) * ft. movement

102.5 x (1)2 (2:14:121) * dmax 1

107.5 x (F)2 (2:16:123)

87.5 x 1 (1:17:124) * ft. movement

95 x 1 (1:18:125)

102.5 x F (1:19:126)

102.5 x 1 (1:20:127)

105 x (F)2 (2:22:129)

85 x 1 (1:23:130)

90 x 1 (1:24:131)

95 x 1 (1:25:132)

100 x 1 (1:26:133)

105 x F (1:27:134) * ft. movement

105 x 1 (1:28:135) * no ft. movement * dmax 2

110 x (F)2 (2:30:137)

90 x (1)10 (10:40:147)

Reverse Hyper:

50 x 10 * roller

80 x 10 (10:50:157)

100 x (10)3 (30:80:187)

Notes:

- By far one of the strangest workouts that I've ever had, because I normally never move my feet during a snatch or power snatch; yet, today it happened automatically and I found it annoying, and it hindered my lifting.  I'm so confused right now.  Why did this start happening and, more importantly, is this a good thing or a bad thing?  Initially, I'm labeling this as a bad technical flaw as it hindered my lifting dramatically.  I can normally hit 110kg with ease without moving my feet, and due to this unconscious movement it rendered my top weight at 105kg -- frustration can not possibly describe my feelings!  I'm fucking PISSED!

137.5kg Front Squat

Session B.

Front Squat:

20 x bar work

55 x 3

77.5 x 3

97.5 x 2 (2:2:189)

117.5 x 1 (1:3:190) * dmax 1

87.5 x 3 (3:6:193)

107.5 x 2 (2:8:195)

127.5 x 1 (1:9:196) * dmax 2

97.5 x 3 (3:12:199)

117.5 x 2 (2:14:201)

137.5 x 1 (1:15:202) * dmax 3

115 x (2)2 (4:19:206)

* Notes:

- Super short workout to add some additional volume to the week.  Ideally, I'd like to front squat daily -- if I can manage to find the time.  This short session took approximately 30 minutes and I started to grind out at 137.5kg.  As such, I decided to deload down to 115k for a few extra reps and call it a day.  Overall, I'm pleased and I'll try to add some more front squats into my routine.

2014JUN10 (BUL D2.W11)

130kg Clean + Split Jerk

Clean + Split Jerk:
20 x bar work
55 x (1+1)5
65 x (1+1)2
75 x (1+1)2
85 x (1+1)2 (4:4:35)
95 x (1+1)2 (4:8:39)
105 x (1+1)2 (4:12:43)
115 x (1+1)2 (4:16:47)
120 x (1+1)2 (4:20:51)
125 x (1+1)2 (4:24:55)
130 x (1+1)2 (4:28:59) * dmax

170kg Clean Pull

Clean Pull:
130 x 3 (3:31:62)
140 x 2 (2:33:64)
150 x 1 (1:34:65) * dmax 1

140 x 3 (3:37:68)
150 x 2 (2:39:70)
160 x 1 (1:40:71) * dmax 2

150 x 3 (3:43:74)
160 x 2 (2:45:76)
170 x 1 (1:46:77) * dmax 3

Reverse Hyper:
50 x 14 * roller
100 x (10)3 (30:76:107)

* Notes:

- Feeling extremely slow and weak today.  I tried a dive start for the cleans and with lighter weights it seemed a lot easier and more fluid; however, at moderate to heavier weights, my hands started doing all sorts of weird shit and the lifts turned for the worse.  Therefore, I switched back to my normal method of cleans and it was terrible as well.  I'm still have a very hard time standing up after receiving the weights -- slow never ending grind!

- The clean pulls went well.  I managed to pull up to 170kg for a single and immediately went to the reverse hyper to help decompress my spine.  Hopefully, it worked and I'll be better prepared for tomorrow's workout.

2014JUN09 (BUL D1.W11)

132.5kg Snatch Recovery

Snatch Recovery:
20 x bar work
55 x (1)5
65 x (1)5
75 x (1)5
85 x 3 (3:3:3)
95 x 2 (2:5:5)
105 x 2 (2:7:7)
115 x 1 (1:8:8)
125 x 1 (1:9:9) * dmax 1
130 x (F)2 (2:11:11)

120 x 1 (1:12:12)
125 x 1 (1:13:13)
130 x F (1:14:14)
130 x 1 (1:15:15)
132.5 x F (1:16:16)
132.5 x 1 (1:17:17) * dmax 2

125 x 1 (1:18:18)
130 x 1 (1:19:19)
135 x (F)4 (4:23:23)

110kg Block Power Snatch

12" Block Power Snatch:
20 x bar work
55 x (1)5
65 x (1)2
75 x (1)2 (2:25:25)
85 x (1)2 (2:27:27)
95 x 1 (1:28:28)
105 x F (1:29:29)
105 x 1 (1:30:30)
110 x 1 (1:31:31) * dmax

* Notes:

- Not a bad day.  Felt really good initially but lost some of that spunk and tightness in my torso as the weights increased with the snatch recovery.  Nevertheless, I did manage to add an additional 2.5kg to my max of 130kg.  Speaking of 130kg, the second successful lift of 130kg felt amazingly easier than the first because I focused on staying back with the weight, which made standing the weight up infinitely easier.  Next time, I hope to get up to 135kg!

- I wasn't planning on doing any additional movements past the snatch recovery, but I wanted to see exactly how tight my shoulder girdle had become after doing the snatch recovery -- I was very pleased.  The initial power snatches at 55kg through 85kg felt rock solid, boosting confidence under the bar which helped dramatically with my speed under the bar.  I love snatch recovery!

2014JUN08 (BUL D7.W10)

Rest:

- Spent the day away from the platform but not away from physical activity.  Most of my day was spent outside trimming trees and installing gutter guards.  I'm exhausted but happy to have taken a day off from the platform to address some home issues.  On another note, my left knee has been giving me some issues, so hopefully the day of rest will help.

2014JUN07 (BUL D6.W10)

165kg Front Squat

Front Squat:
20 x bar work
55 x 5
75 x 3
95 x 3
115 x 2 (2:2:404)
135 x 1 (1:3:405) * dmax 1

105 x 3 (3:6:408)
125 x 2 (2:8:410)
145 x 1 (1:9:411) * dmax 2

115 x 3 (3:12:414)
135 x 2 (2:14:416)
155 x 1 (1:15:417) * dmax 3

125 x 3 (3:18:420)
145 x 2 (2:20:422)
165 x 1 (1:21:423) * dmax 4

135 x 3 (3:24:426)
140 x 3 (3:27:429)
142.5 x 3 (3:30:432)

Push Press:
20 x bar work
65 x 3 (3:33:435)
75 x 2 (2:35:437)
82.5 x 2 (2:37:439)
87.5 x 1 (1:38:440)
90 x 1 (1:39:441) * dmax 1

75 x 3 (3:42:444)
85 x 2 (2:44:446)
92.5 x 2 (2:46:448)
97.5 x 1 (1:47:449)
100 x 1 (1:48:450) * dmax 2

85 x 3 (3:51:453)
95 x 2 (2:53:455)
102.5 x 2 (2:55:457)
107.5 x 1 (1:56:458)
110 x 1 (1:57:459) * dmax 3

* Notes:

- Fairly good workout but I had to make a modification due to a torn callus on my hand.  As such, I couldn't perform the power clean + front squat + push press/jerk complex that I had planned; instead, I opted to play it safe and do some front squats and follow with push presses.  The plan worked surprisingly well, yet the front squats weren't as easy as I'd hoped.  The final front squat at 165kg wasn't a walk in the park but I did successfully lift the weight.

- Push presses went well but I had absolutely no expectations, because I haven't done any since May 8th.  This is a significant amount of time and I wasn't sure exactly how well the weights would move, but they weren't as difficult as I had anticipated.  I ended the day with 110kg which matched my previous best!

2014JUN06 (BUL D5.W10)

122.5kg Block Snatch

12" Block Snatch:
20 x bar work
55 x (1)6
67.5 x (1)4
77.5 x (1)2 (2:2:302)
87.5 x (1)2 (2:4:304)
97.5 x (1)2 (2:6:306)
107.5 x (1)2 (2:8:308)
117.5 x F (1:9:309)
117.5 x 1 (1:10:310) * dmax 1
127.5 x (F)2 (2:12:312)

107.5 x F (1:13:313)
107.5 x 1 (1:14:314)
115 x 1 (1:15:315)
122.5 x F (1:16:316)
122.5 x 1 (1:17:317) * dmax 2
127.5 x (F)2 (2:19:319)

107.5 x 1 (1:20:320)
112.5 x F (1:21:321)
112.5 x 1 (1:22:322)
117.5 x 1 (1:23:323)
122.5 x F (1:24:324)
122.5 x 1 (1:25:325) * dmax 3
127.5 x (F)2 (2:27:327)

107.5 x 1 (1:28:328)
110 x 1 (1:29:329)
112.5 x F (1:30:330)
112.5 x 1 (1:31:331)
115 x 1 (1:32:332)
117.5 x (F)2 (2:34:334)

Block Snatch Pull:
125 x 3 (3:37:337)
135 x 3 (3:40:340)
140 x 3 (3:43:343)
142.5 x 3 (3:46:346) * dmax

Reverse Hyper:
70 x 14 (14:60:360) * roller
100 x (14)3 (42:102:402)

* Notes:

- Very little sleep last night and the results are evident by today's lackluster performance on the platform.  Regardless, I did snatch 122.5kg, which is 2.5kg better than my norm, so not all was lost.  Considering the lack of sleep, no food this morning and the fact that I'm just fucking irritated as hell -- the workout turned out okay.

2014JUN05 (BUL D4.W10)

145kg Clean Recovery + Split Jerk

Clean Recovery + Split Jerk:
20 x bar work
55 x (2+1)4
65 x (2+1)2
75 x (1+1)1
75 x (2+1)2
85 x (2+1)2
95 x (2+1)2 (6:6:248)
105 x (2+1)2 (6:12:254)
115 x (2+1)2 (6:18:260)
125 x (2+1)1 (3:21:263)
135 x (2+1)1 (3:24:266)
145 x (1+1)1 (2:26:268) * dmax
150 x (1+F)1 (2:28:270)

130 x (1+1)2 (4:32:274)
135 x (1+1)2 (4:36:278)
140 x (1+1)2 (4:40:282)
145 x (1+F)1 (2:42:284)

125 x (2+1)2 (6:48:290)
130 x (2+1)2 (6:54:296)
135 x (1+1)2 (4:58:300)

* Notes:

- Late start with zero stimulants so making 145kg was HUGE!  I felt rather rested today, which is unusual but appreciated!  I didn't have enough time to do some reverse hypers, but I'll find time later and add them to this post.

2014JUN04 (BUL D3.W10)

125kg Snatch!

Snatch:
20 x bar work
55 x (3)3
65 x (1)2
75 x (1)2 (2:2:162)
85 x (1)2 (2:4:164)
95 x (1)2 (2:6:166)
105 x 1 (1:7:167)
110 x 1 (1:8:168)
115 x 1 (1:9:169) * dmax 1
120 x (F)2 (2:11:171)

100 x 1 (1:12:172)
107.5 x 1 (1:13:173)
115 x 1 (1:14:174)
122.5 x 1 (1:15:175) * dmax 2
130 x (F)2 (2:17:177)

110 x 1 (1:18:178)
115 x (F)2 (2:20:180)

100 x 1 (1:21:181)
110 x 1 (1:22:182)
120 x 1 (1:23:183)
125 x 1 (1:24:184) * dmax 3
130 x (F)2 (2:26:186)

110 x (F)2 (2:28:188)

100 x 1 (1:29:189)
110 x F (1:30:190)
110 x 1 (1:31:191)
120 x F (1:32:192)
120 x 1 (1:33:193)
127.5 x (F)2 (2:35:195)

Power Snatch:
107.5 x (1)5 (5:40:200)

Reverse Hyper:
50 x 14 * roller
80 x 14 (14:54:214)
100 x (14)2 (28:82:242)

* Notes:

- Things are slowly getting better.  I felt much stronger and faster under the bar today and 120kg started to feel, somewhat, light.  I'm looking forward to the Anderson front squat complext tomorrow, but rest, eats, and recovery is in order for now.

2014JUN03 (BUL D2.W10)

130kg Clean + Front Squat + Split Jerk

6" Block Clean + Front Squat + Split Jerk:
20 x bar work
55 x (1+1+1)5
65 x (1+1+1)3
75 x (1+1+1)2
85 x (1+1+1)2 (6:6:104)
95 x (1+1+1)2 (6:12:110)
105 x (1+1+1)1 (3:15:113)
115 x (1+1+1)1 (3:18:116)
125 x (1+1+1)1 (3:21:119) * dmax 1

110 x (1+1+1)1 (3:24:122)
120 x (1+1+1)1 (3:27:125)
130 x (1+1+F)1 (3:30:128)
130 x (1+1+1)1 (3:33:131) * dmax 2

115 x (1+1+1)1 (3:36:134)
125 x (1+1+1)1 (3:39:137)
135 x (F)2 (2:41:139)

120 x (1+1+1)1 (3:44:142)
125 x (1+1+1)1 (3:47:145)

Clean Extension:
125 x 3 (3:50:148)
135 x 3 (3:53:151)
145 x (3)3 (9:62:160) * dmax

* Notes:

- HOTTER THAN HELL!  The garage seems hotter than usual and I felt every last degree!  It was nearly 80 degrees in the garage and after the clean extensions, I felt like passing the hell out!  I had absolutely no juice left to do any reverse hypers.  I'll have to try and find some time to knock some out later on today.  For now, I'm thoroughly beat!

2014JUN02 (BUL D1.W10)

112.5kg Block Power Snatch

6" Block Power Snatch:
20 x bar work * ft. movement
55 x (1)5
65 x (1)3
75 x (1)3 (3:3:3)
85 x (1)2 (2:5:5)
90 x (1)2 (2:7:7) * dmax 1
95 x (F)2 (2:9:9)

75 x 1 (1:10:10) * no ft. movement
80 x 1 (1:11:11)
85 x 1 (1:12:12)
90 x 1 (1:13:13)
95 x 1 (1:14:14) * dmax 2
105 x (F)2 (2:16:16)

85 x 1 (1:17:17)
90 x 1 (1:18:18)
95 x 1 (1:19:19)
100 x F (1:20:20)
100 x 1 (1:21:21)
102.5 x 1 (1:22:22)
105 x F (1:23:23)
105 x 1 (1:24:24)
107.5 x 1 (1:25:25)
110 x F (1:26:26)
110 x 1 (1:27:27)
112.5 x 1 (1:28:28) * dmax 3
115 x (F)2 (2:30:30)

Snatch High Pull:
100 x 3 (3:33:33)
105 x 3 (3:36:36)
110 x 3 (3:39:39)
115 x 3 (3:42:42)
120 x 3 (3:45:45) * dmax

Reverse Hyper:
70 x 14 (14:56:56) * roller
100 x (14)3 (42:98:98) * dmax

* Notes:

- Brutally long and hot workout!  I'm not sure what's wrong with me lately but my snatches have gone to hell!  I know it's partically a mental block but there is a physical component as well.  I'm not turning the bar over rapidly and aggressively enough, and this is breeding doubt and the ability to move quickly under the bar.  I'm still trying the foot movement snatches and it's a complete jumble-fuck!  I feel absolutely off and the movement is completely unnatural.  I'm frustrated and aggravated about the whole workout -- maybe tomorrow will be better?

2014JUN01 (BUL D7.W9) * DELOAD

Rest:

- A day of rest was well over due.  I spent the day relaxing, eating and using my MarcPro.  Tomorrow I'll start the next phase of training; however, instead of the usual 3 week microcycle, I'm going to push for a 4 week microcycle, with the first two weeks of high volume and intensity, followed by a deload on the 3rd week and finishing out with a big ramp up on the 4th.  Hopefully, it pans out well.