2014DEC31 (BUL D6.W6)

Low Block Snatch:
20 x bar work
57.5 x (1)8
70 x (1)3 (3:3:186)
82.5 x (1)2 (2:5:188)
95 x (1)2 (2:7:190)
107.5 x M (1:8:191)
107.5 x 1 (1:9:192)
115 x M (1:10:193)
115 x 1 (1:11:194) = 118 * dmax
122.5 x (M)2 (2:13:196)
102.5 x M (1:14:197)
102.5 x 1 (1:15:198)
110 x 1 (1:16:199)
115 x 1 (1:17:200)
120 x (M)4 (4:21:204)
100 x 1 (1:22:205)
105 x 1 (1:23:206)
110 x 1 (1:24:207)
115 x 1 (1:25:208)
120 x (M)4 (4:29:212)
96.5 x 1 (1:30:213) @ 80%
102.5 x 1 (1:31:214)
107.5 x 1 (1:32:215)
111.5 x M (1:33:216)
111.5 x 1 (1:34:217)
114.5 x (M)3 (3:37:220)
114.5 x 1 (1:38:221)
117.5 x M (1:39:222)
117.5 x 1 (1:40:223)

117.5kg Low Block Snatch

* Notes:

- Licking my snatch wounds today.  I got slayed!

2014DEC30 (BUL D5.W6)

High Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)6
65 x (1+1)3
75 x (1+1)3 (6:6:118)
90 x (1+1)2 (4:10:122)
105 x (1+1)1 (2:12:124)
110 x (1+1)1 (2:14:126) = 113 * dmax 1
115 x (M)2 (2:16:128)
105 x (1+1)1 (2:18:130)
110 x (1+1)1 (2:20:132)
112.5 x (1+1)1 (2:22:134)
115 x (1+1)1 (2:24:136)
117.5 x (1+1)1 (2:26:138)
120 x (1+1)1 (2:28:140) = 123 * dmax 2
122.5 x (M)2 (2:30:142)
117.5 x (1+1)1 (2:32:144)
120 x (1+1)1 (2:34:146)
122.5 x (M)2 (2:36:148)
100 x (1+1)1 (2:38:150) @ 80%
102.5 x (1+1)1 (2:40:152)
105 x (1+1)1 (2:42:154)
107.5 x (1+1)1 (2:44:156)
110 x (1+1)1 (2:46:158)
112.5 x (1+1)1 (2:48:160)
115 x (1+1)1 (2:50:162)
117.5 x (1+1)1 (2:52:164)
120 x (1+1)1 (2:54:166)
122.5 x (1+1)1 (2:56:168) = 125 * dmax 3

High Block Clean Pull:
125 x 3 (3:59:171)
145 x 3 (3:62:174)
155 x (3)3 (9:71:183)

* Notes:

- The high blocks are kicking my ass!

2014DEC29 (BUL D4.W6)

High Block Snatch:

20 x bar work

42.5 x (3)2

52.5 x (1)4

62.5 x (1)2 (2:2:74)

72.5 x (1)2 (2:4:76)

82.5 x (1)2 (2:6:78) = 86 * dmax 1

92.5 x (M)2 (2:8:80)

72.5 x 1 (1:9:81)

80 x 1 (1:10:82)

87.5 x 1 (1:11:83)

95 x M (1:12:84)

95 x 1 (1:13:85) = 98 * dmax 2

102.5 x (M)2 (2:15:87)

82.5 x 1 (1:16:88)
87.5 x 1 (1:17:89)
92.5 x 1 (1:18:90)
97.5 x 1 (1:19:91)
102.5 x (M)5 (5:25:96)
102.5 x 1 (1:26:97) = 105 * dmax 3

102.5kg High Block Snatch

Front Squat:
20 x bar work
80 x 3
100 x 3 (3:29:100)
120 x 3 (3:32:103)
140 x 3 (3:35:106) = 152 * dmax
122.5 x (2)4 (8:43:112) @ 80%

* Notes:

- Piss!

2014DEC28 (BUL D3.W6)

Rest:

- Enjoying Sunday with the family.  

2014DEC27 (BUL D2.W6)

Power Clean + Power Jerk:

20 x bar work

50 x (1+1)8

70 x (1+1)5

90 x (1+1)3 (6:6:43)

110 x (1+1)2 (4:10:47)

120 x (1+1)1 (2:12:49)

130 x (1+1)1 (2:14:51)

135 x (1+1)1 (2:16:53) = 138 * dmax

140 x (M)2 (2:18:55)

120 x (1+1)1 (2:20:57) less 20kg

127.5 x (1+1)1 (2:22:59)

132.5 x M (1:23:60)

132.5 x (1+1)1 (2:25:62)

135 x (M)2 (2:27:64)

120 x (1+1)4 (8:35:72)

135kg Power Clean + Power Jerk

* Notes:

- A great session at Cooperstown CrossFit.  Nailed 135kg like a BOSS and nearly had 140kg as well -- soon enough!

2014DEC26 (BUL D1.W6)

High Block Snatch:

20 x bar work

40 x (1)4

50 x (1)7

60 x (1)3

70 x (1)2 (2:2:2)

80 x (1)2 (2:4:4)

90 x M (1:5:5)

90 x 1 (1:6:6)

100 x M (1:7:7)

100 x 1 (1:8:8) = 103 * dmax 1

105 x (M)2 (2:10:10)

84.5 x 1 (1:11:11) @ 80%

90.5 x 1 (1:12:12)

95.5 x 1 (1:13:13)

99.5 x 1 (1:14:14)

102.5 x 1 (1:15:15)

104.5 x (M)3 (3:18:18)

104.5 x 1 (1:19:19) = 107 * dmax 2

105.5 x M (1:20:20)

104.5kg High Block Snatch

Front Squat:

75 x 3

95 x 3 (3:23:23)

115 x 3 (3:26:26)

135 x 3 (3:29:29) = 147 * dmax

113 x (2)4 (8:37:37) @ 80%

* Notes:

- Complete shit storm with the snatches today.  I'm completely embarrassed that I struggled so much to snatch, what I would consider, light weights!

2014DEC25 (BUL D7.W5)

Rest:

- Christmas!

2014DEC24 (BUL D6.W5)

High Block Clean + Power Jerk:

20 x bar work

50 x (1+1)6
70 x (1+1)3
85 x (1+1)1 (2:2:179)
100 x (1+1)1 (2:4:181)
115 x (1+1)1 (2:6:183)
125 x (1+1)1 (2:8:185)
130 x M (1:9:186)
130 x (1+1)1 (2:11:188)
132.5 x (1+1)1 (2:13:190) = 135 * dmax
135 x (M)2 (2:15:192)
110 x (1+1)1 (2:17:194) @ 80%
113 x (1+M)1 (2:19:196)
113 x (1+1)1 (2:21:198)
116 x (1+1)1 (2:23:200)
119 x (1+1)1 (2:25:202)
122 x (1+1)1 (2:27:204)
125 x (1+1)1 (2:29:206) @ 90%
128 x M (1:30:207)

132.5kg High Block Clean + Power Jerk

* Notes:

- Struggling mentally with the heavier weights and it's driving me nuts!

2014DEC23 (BUL D5.W5)

Low Block Snatch:
20 x bar work
55 x (1)8
65 x (1)4
75 x 1 (1:1:133)
75 x M (1:2:134)
75 x 1 (1:3:135)
85 x (M)2 (2:5:137)
85 x (1)2 (2:7:139)
95 x 1 (1:8:140)
105 x 1 (1:9:141)
115 x 1 (1:10:142)
120 x 1 (1:11:143) = 123 * dmax
122.5 x (M)2 (2:13:145)
100.5 x M (1:14:146) @ 80%
100.5 x 1 (1:15:147)
106 x 1 (1:16:148)
111 x 1 (1:17:149)
115 x 1 (1:18:150)
118 x 1 (1:19:151)
120 x (M)4 (4:23:155)
100 x 1 (1:24:156)

120kg Low Block Snatch

Front Squat:
65 x 3
85 x 3 (3:27:159)
105 x 3 (3:30:162)
125 x 3 (3:33:165)

Low Block Snatch Pull:
105 x 3 (3:36:168)
115 x 3 (3:39:171)
125 x 3 (3:42:174)
135 x 3 (3:45:177)

* Notes:

- Terrible and frustrating day on the platform.  I should (and have the capabilities of) nailing 120kg from the low block; however, I kept missing - again and again and again.  So frustrating!

2014DEC22 (BUL D4.W5)

3 Position Block Clean:
20 x bar work
45 x (1+1+1)3
55 x (1+1+1)2
65 x (1+1+1)2 (6:6:100)
75 x (1+1+1)1 (3:9:103)
85 x (1+1+1)1 (3:12:106)
95 x (1+1+1)1 (3:15:109)
100 x (1+1+1)1 (3:18:112) = 109 * dmax

100kg 3 Position Block Clean

Clean Grip RDL:
90 x 5 (5:23:117)
110 x 5 (5:28:122)
130 x (5)2 (10:38:132)

* Notes:

- Decided to give 3 position cleans a go, because I'm struggling with the accuracy of my reception with the clean.  I can power clean without any issues; however, dropping into a deep squat or any other position feels awkward and unnerving.  Hopefully, this will help.

2014DEC20 (BUL D3.W5)

Snatch:

20 x bar work

55 x (1)6

65 x (1)2

75 x (1)2

95 x (1)2 (2:2:72)

100 x 1 (1:3:73)

105 x 1 (1:4:74)

110 x 1 (1:5:75)

115 x M (1:6:76)

115 x 1 (1:7:77)

120 x M (1:8:78)

120 x 1 (1:9:79)

125 x M (1:10:80)

125 x 1 (1:11:81) = 128 * dmax

130 x (M)3 (3:14:84)

104.5 x (1)2 (2:16:86) * pwr @ 80%
104.5 x (1)2 (2:18:88)
107 x (1)2 (2:20:90)
109.5 x (1)2 (2:22:92)
112 x (1)2 (2:24:94)

125kg Snatch

* Notes:

- Superb workout at Cooperstown CrossFit.  It felt great to pull from the floor and not have to worry about dropping the weights!  I can hardly wait to go back next week and make this a weekly ritual!

2014DEC19 (BUL D2.W5)

High Block Clean:
20 x bar work
55 x (3)3
75 x (3)2
95 x (1)3 (3:3:42)
105 x 1 (1:4:43)
115 x 1 (1:5:44) = dmax 1
125 x (M)2 (2:7:46)
115 x 1 (1:8:47)
122.5 x M (1:9:48)
122.5 x 1 (1:10:49) = dmax 2
95 x (1)2 (2:12:51)
105 x 1 (1:13:52)
110 x 1 (1:14:53)
100 x 1 (1:15:54)
110 x 1 (1:16:55)
115 x 1 (1:17:56)
105 x 1 (1:18:57)
115 x 1 (1:19:58)
120 x 1 (1:20:59)
110 x 1 (1:21:60)
120 x 1 (1:22:61)
125 x 1 (1:23:62) = dmax 3
115 x 1 (1:24:63)
125 x 1 (1:25:64)
130 x 1 (1:26:65) = dmax 4
120 x 1 (1:27:66)
130 x 1 (1:28:67)
135 x (M)3 (3:31:70)

130kg High Block Clean

* Notes:

- I forgot how to clean.  That is all.

2014DEC18 (BUL D1.W5)

High Block Power Clean + Power Jerk:

20 x bar work

55 x (1+1)6

65 x (1+1)3

75 x (1+1)2

85 x (1+1)1 (2:2:2)

95 x (1+1)1 (2:4:4)

100 x (1+1)1 (2:6:6)

105 x (1+1)1 (2:8:8)

110 x (1+1)1 (2:10:10)

115 x (1+1)1 (2:12:12)

120 x (1+1)1 (2:14:14)

125 x M (1:15:15)

125 x (1+1)1 (2:17:17) = 128 dmax

130 x (M)2 (2:19:19)

104.5 x (1+1)1 (2:21:21) @ 80%

108 x (1+1)1 (2:23:23)

111.5 x (1+1)1 (2:25:25)

108 x (1+1)1 (2:27:27)

111.5 x (1+1)1 (2:29:29)

115 x (1+1)1 (2:31:31)

111.5 x (1+1)1 (2:33:33)

115 x (1+1)1 (2:35:35)

118 x (1+1)1 (2:37:37)

121 x (1+1)1 (2:39:39)

125kg High Block Power Clean + Power Jerk

* Notes:

- Hard fight today trying to get accustomed to the higher block setting.  It wasn't easy!

2014DEC17 (BUL D7.W4)

Front Squat:

20 x bar work

45 x 5

63 x 3

86 x 3

95 x 3 (3:3:135)

104 x 3 (3:6:138)

127 x 3 (3:9:141)

136 x 3 (3:12:144)

145 x 3 (3:15:147)

154 x 1 (1:16:148) = 157 * dmax

136 x (3)4 (12:28:160) @ 80%

* Notes:

- Another go at the Clark Sports Center... still hate it!

2014DEC16 (BUL D6.W4)

Low Block Snatch:

20 x bar work

52.5 x (1)6

62.5 x (1)3

72.5 x (1)2 (2:2:112)

82.5 x 1 (1:3:113)

92.5 x 1 (1:4:114)

102.5 x 1 (1:5:115)

107.5 x 1 (1:6:116)

112.5 x 1 (1:7:117) = 115 * dmax 1

117.5 x (M)2 (2:9:119)

94 x M (1:10:120) @ 80%

94 x 1 (1:11:121)

97 x 1 (1:12:122)

100 x 1 (1:13:123)

103 x M (1:14:124)

103 x 1 (1:15:125)

106 x 1 (1:16:126)

110 x 1 (1:17:127)

115 x 1 (1:18:128)

118 x 1 (1:19:129) = 118 * dmax 2

120 x 1 (1:20:130) = 123 * dmax 3

123 x (M)2 (2:22:132)

120kg Low Block Snatch

* Notes:

- Started off rough but turned out okay with a daily max of 120kg.  Can't complain but it was a battle.

2014DEC15 (BUL D5.W4)

Front Squat:

20 x bar work

43 x (5)2

61 x (5)2

84 x 3

93 x 3 (3:3:79)

102 x 3 (3:6:82)

125 x 3 (3:9:85)

134 x 3 (3:12:88)

143 x 3 (3:15:91)

152 x 1 (1:16:92) = 156 * dmax

Push Press:

20 x bar work

43 x 3

61 x 3 (3:19:95)

70 x 3 (3:22:98)

84 x 3 (3:25:101)

93 x 3 (3:28:104)

97 x 3 (3:31:107)

102 x 3 (3:34:110) = 105 * dmax

* Notes:

- Numbers seem odd because I lifted at the Clark Sports Center using pound plates.  Hated it!

2014DEC14 (BUL D4.W4)

Front Squat (Speed):

20 x bar work

51 x 5

71 x 5

91 x (2)10

Power Clean + Power Jerk:

20 x bar work

52.5 x (1+1)4

62.5 x (1+1)4

72.5 x (1+1)3

87.5 x (1+1)2 (4:4:55)

102.5 x (1+1)1 (2:6:57)

117.5 x (1+1)1 (2:8:59)

110 x (1+1)1 (2:10:61)

120 x (1+1)1 (2:12:63)

115 x (1+1)1 (2:14:65)

125 x (1+1)1 (2:16:67)

120 x (1+1)1 (2:18:69)

130 x (1+1)1 (2:20:71) = 133 * dmax

125 x (1+1)1 (2:22:73)

135 x (1+M)1 (2:24:75)

135 x M (1:25:76)

* Notes:

- Brutal.

2014DEC13 (BUL D3.W4)

Back Squat:
20 x bar work
47.5 x (5)2
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:32)
147.5 x 3 (3:6:35)
167.5 x 3 (3:9:38) = 182 * dmax
147.5 x 5/4/3/2/1 (15:24:51) @ 80%

Reverse Hyper Leg Curl:
50 x 10
91 x (10)2

* Notes:

- Sticking with the back squats for now.  Grinding them out with low back pain -- this may be a very bad decision.

2014DEC12 (BUL D2.W4)

Rest.

2014DEC11 (BUL D1.W4)

Front Squat (Speed):
20 x bar work
52.5 x 5
72.5 x 5
92.5 x (2)10

Reverse Hyper (Roller):
50 x 10
92.5 x (20)2

Snatch:
20 x bar work
50 x (1)6
60 x (1)2
70 x (1)2
80 x (1)2 (2:2:2)
90 x (1)2 (2:4:4)
100 x M (1:5:5)
100 x 1 (1:6:6)
110 x 1 (1:7:7) = 113 * dmax 1
115 x (M)2 (2:9:9)
95 x M (1:10:10)
95 x 1 (1:11:11)
100 x 1 (1:12:12)
105 x 1 (1:13:13)
110 x 1 (1:14:14)
112.5 x (1:15:15)
115 x 1 (1:16:16)
117.5 x 1 (1:17:17) = 120 * dmax 2
120 x (M)2 (2:19:19)

117.5kg Snatch

Power Snatch:
98 x 1 (1:20:20) @ 80%
99.5 x 1 (1:21:21)
101 x 1 (1:22:22)
102.5 x (1:23:23)
104 x M (1:24:24)
104 x 1 (1:25:25)
105.5 x M (1:26:26)
105.5 x 1 (1:27:27)
107 x M (1:28:28)
107 x 1 (1:29:29)

* Notes:

- Finished the snatches at 117.5kg... not great to not to damn bad!

2014DEC10 (BUL D7.W3)

Back Squat:

20 x bar work

50 x (5)2

70 x (3)2

90 x 3

110 x 3

130 x 3 (3:3:148)

150 x 3 (3:6:151)

170 x 3 (3:9:154) = 185 * dmax

150 x 5/4/3/2/1 (15:24:169) @ 80%

Reverse Hyper Leg Curl:

50 x 10

92.5 x (10)3

* Notes:

- Seriously considering the removal of back squats from my programming.  It's killing my back to no end.  Although I managed 170kg x 3, it wasn't pretty!

2014DEC09 (BUL D6.W3)

Front Squat (Speed):

20 x bar work

51 x 5

71 x 5

91 x (2)10

Power Clean + Power Jerk:

20 x bar work

50 x (1+1)3

60 x (1+1)3

75 x (1+1)2

90 x (1+1)2 (4:4:116)

105 x (1+1)1 (2:6:118)

115 x (1+1)1 (2:8:120)

125 x (1+1)1 (2:10:122)

130 x (1+1)1 (2:12:124) = 133 * dmax 1

135 x (M)2 (2:14:126)

108.5 x (1+1)1 (2:16:128) @ 80%

112 x (1+1)1 (2:18:130)

116 x (1+1)1 (2:20:132)

119 x (1+1)1 (2:22:134)

122.5 x (1+1)1 (2:24:136)

125 x (1+1)1 (2:26:138)

131 x M (1:27:139)

120 x (1+1)1 (2:29:141)

125 x (1+1)1 (2:31:143)

131 x (1+1)1 (2:33:145) = 134 * dmax 2

131kg Power Clean + Power Jerk

Reverse Hyper (Roller):

50 x 10

91 x (20)2

* Notes:

- Great workout with a top weight of 131kg!

2014DEC08 (BUL D5.W3)

Back Squat:
20 x bar work
47.5 x (5)2
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:91)
147.5 x 3 (3:6:94)
167.5 x 3 (3:9:97) = 182 * dmax
147.5 x 5/4/3/2/1 (15:24:112) @ 80%

Reverse Hyper Leg Curl:
50 x 10
91 x (10)3

* Notes:

- Grinding with low back pain.

2014DEC07 (BUL D4.W3)

Front Squat (Speed):

20 x bar work

50 x 5

70 x 5

90 x (2)10

Low Block Snatch:

20 x bar work

47.5 x (3)2

57.5 x (3)2

67.5 x (1)3 (3:3:71)

77.5 x (1)2 (2:5:73)

87.5 x (1)2 (2:7:75)

97.5 x 1 (1:8:76)

102.5 x M (1:9:77)

102.5 x 1 (1:10:78)

107.5 x 1 (1:11:79) = 110 * dmax

112.5 x (M)2 (2:13:81)

107.5kg Low Block Snatch

Low Block Power Snatch:

90 x 1 (1:14:82) @ 80 %

95 x 1 (1:15:83)

97.5 x 1 (1:16:84)

90 x 1 (1:17:85)

95 x 1 (1:18:86)

97.5 x M (1:19:87)

97.5 x 1 (1:20:88)

Reverse Hyper (Roller):

50 x 10

90 x (20)2

* Notes:

- Complete shit-bomb on the platform today.  Everything went to hell with the block snatches and the power snatches weren't any better!

2014DEC06 (BUL D3.W3)

Back Squat:

20 x bar work

45 x (5)2

65 x (3)2

85 x 3

105 x 3

125 x 3 (3:3:47)

145 x 3 (3:6:50)

165 x 3 (3:9:53) = 179 * dmax

145 x 5/4/3/2/1 (15:24:68) @ 80%

Reverse Hyper Leg Curl:

50 x 10

89.5 x (10)3

* Notes:

- Not sure which is worse: the final top triple in the back squat or the drop sets... brutal!

2014DEC05 (BUL D2.W3)

Rest:

- Taking a day off.

2014DEC04 (BUL D1.W3)

Back Squat (Speed):

20 x bar work

51 x 5

71 x 5

91 x (2)10

Low Block Power Clean + Power Jerk:

20 x bar work

47.5 x (1+1)3

57.5 x (1+1)2

67.5 x (1+1)2

77.5 x (1+1)2 (4:4:4)

87.5 x (1+1)2 (4:8:8)

97.5 x (1+1)1 (2:10:10)

107.5 x (1+1)1 (2:12:12)

117.5 x (1+1)1 (2:14:14) = 120 * dmax

122.5 x (M)2

92 x (2+1)1 (3:17:17) @ 75%

94 x (2+1)1 (3:20:20)

96 x (2+1)1 (3:23:23)

98 x (2+1)1 (3:26:26)

100 x (2+1)1 (3:29:29)

103 x (2+1)1 (3:32:32)

106 x (2+1)1 (3:35:35)

109 x (2+1)1 (3:38:38)

112 x (2+1)1 (3:41:41)

115 x (2+1)1 (3:44:44)

117.5kg Low Block Power Clean + Power Jerk

Reverse Hyper (Roller):

50 x 10

91 x (20)2

* Notes:

- Having problems receiving the bar today for some strange reason.  Normally, I would power clean 130kg for a daily max but I'm completely off today.  As such, I decided to run some double power cleans and a jerk to help reinforce better movment patterns.  Hopefully, it will work for the best.

2014DEC03 (BUL D7.W2)

Back Squat:
20 x bar work
47.5 x (3)3
67.5 x (3)2
87.5 x 3
107.5 x 3
127.5 x 3 (3:3:115)
147.5 x 3 (3:6:118)
167.5 x 3 (3:9:121) = 182 * dmax
147.5 x 5/4/3/2/1 (15:24:136) @ 80%

Reverse Hyper Leg Curl:
50 x 10
91 x (10)3

* Notes:

- Squats are getting better but now my low back is starting to aggravate me.

2014DEC02 (BUL D6.W2)

Back Squat (Speed):

20 x bar work

50 x 5

70 x 5

90 x (2)10

Low Block Snatch:
20 x bar work
45 x (3)2
55 x 3
65 x (1)3
75 x (1)2 (2:2:96)
85 x (1)2 (2:4:98)
95 x 1 (1:5:99)
100 x 1 (1:6:100)
105 x 1 (1:7:101)
110 x 1 (1:8:102)
115 x 1 (1:9:103)
120 x M (1:10:104)
120 x 1 (1:11:105) = 123 * dmax

120kg Low Block Snatch

Low Block Power Snatch:
90 x 1 (1:12:106)
95 x 1 (1:13:107)
100 x 1 (1:14:108) @ 80%
102 x 1 (1:15:109)
104 x 1 (1:16:110)
106 x M (1:17:111)
106 x 1 (1:18:112)

Reverse Hyper (Roller):
50 x 10
90 x (20)2

* Notes:

- Made the 120kg earlier than I had planned and I'm not complaining!  Great workout and very happy to reach 120kg so quickly.  More weight please!

2014DEC01 (BUL D5.W2)

Back Squat:
20 x bar work
45 x (5)2
65 x (3)2
85 x 3
105 x 3
125 x 3 (3:3:73)
145 x 3 (3:6:76)
165 x 3 (3:9:79) = 179
145 x 5/4/3/2/1 (15:24:94) @ 80%

Reverse Hyper Leg Curls:
50 x 10
89.5 x (10)3

* Notes:

- Nearly died under the bar while squatting today.  Geez!