2015JAN31 (BUL D2.W11)

Power Clean + Push Press:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
90 x (1+1)1
110 x (1+1)1 (2:2:20)

Power Clean + Power Jerk:
130 x (1+1)1 (2:4:22)
150 x (1+1)1 (2:6:24) = 154 * dmax ** PR
110 x (1+1)1 (2:8:26)
120 x (1+1)1 (2:10:28)
125 x (1+1)5 (10:20:38) @ 80%
130 x (1+1)5 (10:30:48) @ 80% + 5kg
131 x (1+1)1 (2:32:50) @ 80% + 6kg
132 x (1+1)1 (2:34:52) @ 80% + 7kg

150kg Power Clean + Power Jerk

* Notes:

- Monster day on the platform with a new power clean + power jerk PR of 150kg!

2015JAN30 (BUL D1.W11)

Front Squat:
20 x bar work
55 x (3)3
75 x (3)2
95 x 3
115 x 3 (3:3:3)
135 x 3 (3:6:6)
155 x 3 (3:9:9)
175 x 1/M (1:10:10) = 180 * dmax
147.5 x (2)4 (8:18:18) @ 80 % + 1.5kg

175kg x 1/M Front Squat

Reverse Hyper (Roller):
60 x 15
70 x 15
80 x 15

* Notes:

- Not the best day in the squat rack; however, considering I could hardly squat 115kg two days ago... I can't complain to be able to squat 175kg for a single.  I'll add more reps as the days and my recover progress.

2015JAN29 (BUL D7.W10)

Hang Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x 3
70 x 3 (3:3:226)
80 x 3 (3:6:229)
85 x 2/M (3:9:232)
90 x 1 (1:10:233)
95 x 1 (1:11:234)
100 x 1 (1:12:235)
105 x M (1:13:236)
105 x 1 (1:14:237)
107.5 x 1 (1:15:238) = 110 * dmax 1
110 x (M)2 (2:17:240)
90 x (1)5 (5:22:245) @ 80%
95 x 1 (1:23:246)
100 x 1 (1:24:247)
97.5 x 1 (1:25:248)
102.5 x 1 (1:26:249)
100 x 1 (1:27:250)
105 x 1 (1:28:251)
102.5 x 1 (1:29:252)
107.5 x 1 (1:30:253)
105 x 1 (1:31:254)
110 x M (1:32:255)
110 x 1 (1:33:256) = 113 * dmax 2
100 x 1 (1:34:257)
85 x 2/M (3:37:260)
85 x 3 (3:40:263)

110kg Hang Snatch

Reverse Hyper (Roller):
60 x (15)3

* Notes:

- Completely broken yesterday and feeling a bunch better today, thanks to my MarcPro, reverse hyper, inversion table, and nicoflex.  So good, I managed to hang snatch 110kg -- 5kg more than last hang snatch session.

- There wasn't any pulls today following the hang snatches.  I played it cautiously and decided to forego the pulls until I'm 100% confident my low back is holding up well.  I'll attack the pulls next week.

2015JAN28 (BUL D6.W10)

Front Squat:
20 x bar work
55 x (3)3
75 x (3)2
95 x 3
115 x 3

Reverse Hyper (Roller):
60 x (15)4

* Notes:

- Short and light workout, because my low back is tweaked.  It must have been from the heavy block clean pulls from yesterday.  I felt fine this morning but after starting some mobilization exercises prior to working out -- it locked up.  115kg made my low back feel like it was going to explode.  I called it quits and went to the reverse hyper for traction.  Immediately afterwards, I did 30 minutes of stim on my TENS machine.  It feels much better now but I need to get a few more sessions done on the TENS machine before I think about attacking the weights again.  Piss.

2015JAN27 (BUL D5.W10)

Hang Power Clean + Push Press:
20 x bar work
40 x (1+1)3
50 x (1+1)3
70 x (1+1)3
90 x (1+1)2 (4:4:156)
100 x (1+1)1 (2:6:158)
105 x (1+1)1 (2:8:160)
110 x (1+1)1 (2:10:162)

Hang Power Clean + Power Jerk:
115 x (1+1)10 (20:30:182)
120 x (1+1)1 (2:32:184)
125 x (1+1)1 (2:34:186)
130 x (1+1)1 (2:36:188)
135 x (1+1)1 (2:38:190)
137.5 x (1+1)1 (2:40:192) = 141 * dmax
117.5 x (1+1)5 (10:50:202) @ 80% + 2.5kg

137.5kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3 (3:53:205)
170 x 3 (3:56:208)
190 x (3)3 (9:65:217)
170 x 3 (3:68:220)
140 x 3 (3:71:223)

* Notes:

- Another day on the platform between the blocks doing hang power clean with power jerks -- fucking amazing!

2015JAN26 (BUL D4.W10)

High Block Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x 3
70 x 2 (2:2:94)
80 x 2 (2:4:96)
90 x 2 (2:6:98)
100 x 2 (2:8:100) = 103 * dmax 1
110 x (M)2 (2:10:102)
100 x 1 (1:11:103)
105 x (M)2 (2:13:105)
100 x 1 (1:14:106)
105 x 1 (1:15:107) = 108 * dmax 2
110 x M (1:16:108)
110 x 1 (1:17:109)
115 x 1 (1:18:110) = 118 * dmax 3
120 x (M)2 (2:20:112)
100 x (M)2 (2:22:114)
97.5 x (1)4 (4:26:118) @ 80% + 1kg
97.5 x M (1:27:119)
97.5 x (1)4 (4:31:123)
97.5 x M (1:32:124)
102.5 x 1 (1:33:125)
107.5 x 1 (1:34:126)
112.5 x (M)2 (2:36:128)

115kg High Block Snatch

High Block Snatch Pull:
120 x 3 (3:39:131)
140 x 3 (3:42:134)
160 x (3)2 (6:48:140)
150 x (3)2 (6:54:146)
140 x 3 (3:57:149)
120 x 3 (3:60:152)

* Notes:

- Progress is slow but still progress with a 5kg increase in the high block snatch - 115kg!

2015JAN25 (BUL D3.W10)

Front Squat:

20 x bar work

50 x (3)3

70 x (3)2

90 x 3

110 x 3 (3:3:75)

130 x 3 (3:6:78)

150 x 3 (3:9:81)

170 x 3 (3:12:84) = 185 * dmax

150 x (2)4 (8:20:92) @ 80%

170kg x 3 Front Squat

Reverse Hyper (Roller):

60 x 15

90 x 15

120 x 15

* Notes:

- Finally nailed that elusive 170kg x 3 front squat!  So freaking happy!

2015JAN24 (BUL D2.W10)

Rest:

- Another day of rest to cool my smoking elbow and spend time with my son.

2015JAN23 (BUL D1.W10)

Low Block Power Clean + Push Press:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2 (4:4:4)
100 x (1+1)2 (4:8:8)

Low Block Power Clean + Power Jerk:
110 x (1+1)2 (4:12:12)
120 x (1+M)1 (2:14:14)
120 x (1+1)10 (20:34:34)
130 x (1+1)1 (2:36:36)
135 x (1+1)1 (2:38:38)
140 x M (1:39:39)
140 x (1+1)1 (2:41:41) = 144 * dmax
120 x (1+1)5 (10:51:51) @ 80% + 3kg

140kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:
160 x 3 (3:54:54)
180 x 3 (3:57:57)
190 x (3)3 (9:66:66)
180 x 3 (3:69:69)
160 x 3 (3:72:72)

* Notes:

- New PR low block power clean and power jerk of 140kg -- very pleased!

2015JAN22 (BUL D7.W9)

Front Squat:

20 x bar work

50 x (3)3

70 x (3)2

90 x 3

110 x 3 (3:3:254)

130 x 3 (3:6:257)

150 x 3 (3:9:260)

170 x 2 (2:11:262) = 180 * dmax

170 x 1 (1:12:263)

147.5 x (2)4 (8:20:271) @ 80% + 1.5kg

170kg x 2 Front Squat

(2nd rep was cut off due to a phone call)

170kg x 1 Front Squat

(make up front squat due to the phone call)

Reverse Hyper (Roller):

50 x 15

80 x 15

100 x 15

* Notes:

- Getting closer to getting that elusive 170kg front squat triple.  I'll get it soon enough.

2015JAN21 (BUL D6.W9)

Rest:

- Time to take a day off and recoupe.  My shoulders, legs, back and elbows are on fire today.

2015JAN20 (BUL D5.W9)

Hang Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x 3
70 x 3 (3:3:206)
80 x 3 (3:6:209)
90 x 2/M (2:8:211)
90 x 1 (1:9:212)
100 x M (1:10:213)
100 x 1 (1:11:214) = 113 * dmax 1
110 x (M)2 (2:13:216)
90 x 1 (1:14:217)
95 x 1 (1:15:218)
100 x 1 (1:16:219)
105 x 1 (1:17:220) = 108 * dmax 2
110 x (M)3 (3:20:223)
87.5 x (2)5 (10:30:233) @ 80%

105kg Hang Snatch

Hang Snatch Pull:
110 x 3 (3:33:236)
120 x 3 (3:36:239)
130 x (3)2 (6:42:245)
120 x 3 (3:45:248)
110 x 3 (3:48:251)

* Notes:

- Hang snatches kicked my ass...enough said.

2015JAN19 (BUL D4.W9)

Front Squat:
20 x bar work
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:188)
130 x 3 (3:6:191)
150 x 3 (3:9:194)
170 x 1/M (1:10:195) = 175 * dmax
170 x M
145 x (2)4 (8:18:203) @ 80% = 2.5kg

170kg x 1/M Front Squat

Reverse Hyper (Roller):
50 x 15
70 x 15
90 x 15

* Notes:

- Another bust with the front squats, but I did increase my deload reps at 80% with an additional 2.5kg.  Hopefully, it will help in the long run and make the goal of attaining a triple 170kg front squat easier.  Time will only tell.

2015JAN18 (BUL D3.W9)

Hang Power Clean + Push Press:
20 x bar work
50 x (1+1)5
70 x (1+1)4
90 x (1+1)2 (4:4:74)
100 x (1+1)2 (4:8:78)

Hang Power Clean + Power Jerk:
110 x (1+1)2 (4:10:82)
115 x (1+1)2 (4:14:86)
120 x (1+1)1 (2:16:88)
122.5 x (1+1)1 (2:18:90)
125 x (1+1)1 (2:20:92)
127.5 x (1+1)1 (2:22:94)
130 x (1+1)1 (2:24:96)
132.5 x (1+1)1 (2:26:98) = 135 * dmax
135 x (1+M)2 (4:30:102)
110 x (1+1)10 (20:50:152) @ 80%
115 x (1+1)1 (2:52:154)
120 x (1+1)1 (2:54:156)
125 x (1+1)1 (2:56:158)
130 x (1+1)1 (2:58:160)
135 x (M)2 (2:60:162)
110 x (1+1)1 (2:62:164)

132.5kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3 (3:65:167)
150 x 3 (3:68:170)
160 x (3)3 (9:77:179)
150 x 3 (3:80:182)
140 x 3 (3:83:185)

* Notes:

- Long but productive workout.  Haven't done hang cleans, let a lone, hang power cleans in ages and they felt pretty good.  Worked specifically on the timing and generating as much power and extension in my pull -- they weren't bad at all.  The power jerks were fantastic.  I felt incredibly powerful by shortening my dip/drive.  Below is a hang power clean + power jerk at 110kg.  Notice the shorten dip/drive and the resulting ease of the movement?

110kg Hang Power Clean + Power Jerk

(Final Set in the Workout)

2015JAN17 (BUL D2.W9)

Snatch:
20 x bar work
40 x (1)6
50 x (1)4
70 x (1)2
90 x (1)2 (2:2:43)
110 x 1 (1:3:44) = 113 * dmax 1
130 x (M)2 (2:5:46)
110 x 1 (1:6:47)
120 x (M)2 (2:8:49)
100 x 1 (1:9:50)
110 x 1 (1:10:51)
120 x 1 (1:11:52) = 123 * dmax 2
125 x (M)2 (2:13:54)
105 x 1 (1:14:55)
110 x 1 (1:15:56)
115 x 1 (1:16:57)
120 x (M)2 (2:18:59)
100 x M (1:19:60) @ 80%
100 x 1 (1:20:61)
101 x M (1:21:62)

Snatch Deadlift + Hang Snatch:
50 x (1+3)2
70 x (1+3)2
80 x (1+3)1 (4:25:66)
90 x (1+3)1 (4:29:70)

120kg Snatch

* Notes:

- Horrible day on the platform.  I felt slow and my right shoulder felt soft.  I missed a lot of lifts due to it, and it caused me a lot of frustration and anger.  

2015JAN16 (BUL D1.W9)

Front Squat:
20 x bar work
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:3)
130 x 3 (3:6:6)
150 x 3 (3:9:9)
170 x 1/M (1:10:10) = 175 * dmax
170 x M
142.5 x (2)4 (8:18:18) @ 80%

170kg x 1/M Front Squat

High Block Power Clean:
20 x bar work
50 x (3)2
70 x 3
90 x 3 (3:21:21)
110 x 3 (3:24:24)
120 x 1/M (1:25:25)
120 x 3 (3:28:28) = 130 * dmax
130 x (M)2 (2:30:30)
110 x 3 (3:33:33)
115 x 3 (3:36:36)
120 x 3 (3:39:39)
125 x (M)2 (2:41:41)

120kg x 3 High Block Power Clean

* Notes:

- Crushed in the squat rack and the platform today -- FUCK!

2015JAN15 (BUL D7.W8)

Low Block Snatch:

20 x bar work

40 x (1)10

50 x (3)2

70 x (1)2

90 x 1 (1:1:192)

110 x 1 (1:2:193) = 113 * dmax 1

130 x (M)2 (2:4:195)

110 x 1 (1:5:196)

120 x (M)2 (2:7:198)

90 x M (1:8:199) @ 80%

90 x 1 (1:9:200)

100 x 1 (1:10:201)

110 x M (1:11:202)

110 x 1 (1:12:203)

120 x M (1:13:204) = 123 * dmax

120 x 1 (1:14:205)

125 x M (1:15:206)

120kg Low Block Snatch

Low Block Snatch Pull:

120 x 3 (3:18:209)

130 x 3 (3:21:212)

140 x (3)3 (9:30:221)

130 x 3 (3:33:224)

120 x 3 (3:36:227)

* Notes:

- Ice fucking cold in the garage.  Warming up took forever and my hands felt like frozen ice cubes; hence, the mutiple sets at 40kg and 50kg.  Nevertheless, I did manage to snatch 110kg shortly after without much problem -- matter of fact -- it was pretty fucking explosive!  Very pleased with that 110kg.  I took a stab at 130kg but I was a little to ambitious and, later, chicken.  Piss!  Next time!

- The snatch pulls were so easy and powerful.  Makes me realize that I can do so much more with the snatch.  Soon!

2015JAN14 (BUL D6.W8)

Front Squat:
20 x bar work
65 x 3
85 x 3
105 x 3
125 x 3 (3:3:177)
145 x 3 (3:6:180)
165 x 3 (3:9:183) = 179 * dmax
145 x (2)4 (8:17:191) @ 80%

165kg x 3 Front Squat

Reverse Hyper (Roller):
50 x 15
70 x 15
90 x 15
110 x 15

* Notes:

- Finally, I got the 165kg triple front squat.  More to come.

2015JAN13 (BUL D5.W8)

Low Block Power Clean + Push Press:
20 x bar work
40 x (1+1)6
50 x (1+1)6
60 x (1+1)4
70 x (1+1)2

Low Block Power Clean + Power Jerk:
80 x (1+1)1
90 x (1+1)1 (2:2:104)
100 x (1+1)1 (2:4:106)
110 x (1+1)1 (2:6:108)
120 x (1+1)1 (2:8:110)
130 x (1+1)1 (2:10:112) = 133 * dmax 1
140 x (M)2 (2:12:114)
120 x (1+1)1 (2:14:116)
127.5 x (1+1)1 (2:16:118)
132.5 x (1+1)1 (2:18:120)
135 x M (1:19:121)
135 x (1+1)1 (2:21:123)
137.5 x (1+1)1 (2:23:125) = 141 * dmax 2
140 x (M)2 (2:25:127)
115 x (1+1)10 (20:45:147) @ 80%

137.5kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3 (3:48:150)
160 x 3 (3:51:153)
180 x 3 (3:54:156)
190 x 3 (3:57:159)
200 x 3 (3:60:162)
190 x 3 (3:63:165)
180 x 3 (3:66:168)
160 x 3 (3:69:171)
140 x 3 (3:72:174)

* Notes:

- I felt like I was on fire today!  Moving quickly with lots of power.  I should have had 140kg off the blocks but my silly brain starting thinking and it killed my conviction to make the weight.  Next time.

2015JAN12 (BUL D4.W8)

Front Squat:
20 x bar work
65 x 3
85 x 3
105 x 3
125 x 3 (3:3:97)
145 x 3 (3:6:100)
165 x 2/M (2:8:102)
165 x 2/M (2:10:104)
142.5 x (2)4 (8:18:112) @ 80%

165kg x 2/M Front Squat

(1st Attempt)

165kg x 2/M Front Squat

(2nd Attempt)

* Notes:

- Nearly had 165kg for a triple -- next time.

2015JAN11 (BUL D3.W8)

High Block Snatch:
20 x bar work
40 x (1)8
50 x (1)6
70 x (1)4 (4:4:69)
90 x (1)2 (2:6:71)
100 x 1 (1:7:72) = 103 * dmax 1
110 x (M)4 (4:11:76)
110 x 1 (1:12:77) = 113 * dmax 2
120 x (M)6 (6:18:83)
92.5 x M (1:19:84) @ 80%
92.5 x (1)10 (10:29:94)

110kg High Block Snatch

Reverse Hyper (Roller):
50 x 15
70 x 15
90 x 15
100 x 15

* Notes:

- Terrible workout.

2015JAN10 (BUL D2.W8)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)6
70 x (1+1)4
80 x (1+1)2
90 x (1+1)2 (4:4:21)
110 x (1+1)2 (4:8:25)
120 x (1+1)1 (2:10:27)
130 x (1+1)1 (2:12:29)
140 x (1+1)1 (2:14:31) = 144 * dmax
150 x (M)2 (2:16:33)
117 x (1+1)10 (20:36:53) @ 80%

140kg Power Clean + Power Jerk

Clean Pull:
140 x (3)3 (9:45:62)
160 x 3 (3:48:65)

* Notes:

- Monster session at Cooperstown CrossFit.  I had a new (recent) PR of 140kg.  My all time PR at this particular exercise is 145kg -- I'm only 5kg off and it will be broken soon!  I took a couple stabs at 150kg and they were close and after reviewing the videos, I should have made those lifts!  Next time!

2015JAN09 (BUL D1.W8)

Front Squat:
20 x bar work
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:3)
140 x 3 (3:6:6)
160 x 3 (3:9:9) = 174 * dmax
141 x (2)4 (8:17:17) @ 80%

160kg x 3 Front Squat

* Notes:

- Today's workout was extremely short with only front squats, because I spent a good part of last night (2400-0400) awake with the little one.  Needless to say, I'm dead tired and emotionally drained; however, I somehow managed to front squat 160kg for a triple -- a feat that was completely unexpected considering the previous night's lack of sleep.

2015JAN08 (BUL D7.W7)

Low Block Snatch:
20 x bar work
40 x (1)5
50 x (1)3
60 x (1)2
70 x (1)2 (2:2:278)
80 x (1)2 (2:4:280)
90 x (1)2 (2:6:282)
100 x (1)2 (2:8:284)
110 x M (1:9:285)
110 x 1 (1:10:286) = 113 * dmax 1
120 x M (1:11:287)
110 x M (1:12:288)
80 x 1 (1:13:289)
90 x 1 (1:14:290)
100 x 1 (1:15:291)
110 x (M)2 (2:17:293)
100 x 1 (1:18:294)
105 x 1 (1:19:295)
110 x 1 (1:20:296)
115 x (M)2 (2:22:298)
92.5 x M (1:23:299) @ 80%
92.5 x 1 (1:24:300)
98.5 x 1 (1:25:301)
103.5 x 1 (1:26:302)
107.5 x 1 (1:27:303)
110.5 x 1 (1:28:304)
112.5 x 1 (1:29:305)
113.5 x 1 (1:30:306)
114.5 x 1 (1:31:307) = 117 * dmax 2
115.5 x (M)2 (2:33:309)

114.5kg Low Block Snatch

Reverse Hyper (Roller):
50 x 15
60 x 15
70 x 15

* Notes:

- I seriously debating on taking a day off.  I'm lacking sleep; my nutrition is hell; and my stress levels lately have been off the charts; but, being a stubborn old mule, I decided to lift.  All in all, not a bad day on the platform with a successful lift at 114.5kg, but it wasn't easy.  I could feel myself rocking forward and back in my shoes -- it was a fight!

2015JAN07 (BUL D6.W7)

High Block Clean + Power Jerk:
20 x bar work
45 x (1+1)6
65 x (1+1)3
85 x (1+1)2 (4:4:228)
95 x (1+1)2 (4:8:232)
105 x (1+1)2 (4:12:236)
115 x M (1:13:237)
115 x (1+1)2 (4:17:241) = 118 * dmax

115kg High Block Clean + Power Jerk

High Block Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)2 (4:21:245)
95 x (1+1)2 (4:25:249)
105 x (1+1)2 (4:29:253)
115 x (M)2 (2:31:255)

Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:34:258)
135 x 3 (3:37:261)
155 x 3 (3:40:264) = 168 * dmax
136.5 x (2)4 (8:48:272) @ 80%

155kg x 3 Front Squat

High Block Power Clean:
20 x bar work
40 x (3)3
60 x 3
80 x 3 (3:51:275)
100 x M (1:52:276)

* Notes:

- Horrible day.  Horrible day!

2015JAN06 (BUL D5.W7)

High Block Snatch:
20 x bar work
45 x (3)3
65 x (2)2
85 x 2 (2:2:181)
105 x M (1:3:182)
105 x 1 (1:4:183)
110 x M (1:5:184)
110 x 1 (1:6:185) = 113 * dmax
115 x (M)4 (4:10:189)
105 x (M)2 (2:12:191)
65 x 2
75.5 x 2 (2:14:193) @ 65%
81 x 2 (2:16:195) @ 70%
87 x 2 (2:18:197) @ 75%
92.5 x (2:20:199) @ 80%
98 x 2 (2:22:201) @ 85%
103.5 x 2 (2:24:203) @ 90%

110kg High Block Snatch

High Block Snatch Pull:
80 x 3 (3:27:206)
100 x 3 (3:30:209)
120 x (3)2 (2:6:26:215)
105 x 2 (2:28:217)
125 x (2)2 (4:32:221)
110 x 1 (1:33:222)
130 x (1)2 (2:35:224)

* Notes:

- Lifting with limited sleep and a ton of stress from home-life can kill a workout and today was a prime example.  I'm crushed.

2015JAN05 (BUL D4.W7)

Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:3:164)
135 x 3 (3:6:167)
155 x 2/M (2:8:169)
155 x 2/M (2:10:171) = 164 * dmax
133 x (2)4 (8:18:179) @ 80%

Reverse Hyper (Roller):
50 x 15
82 x (15)3

* Notes:

- Short workout with the expectations of doing a 155kg x 3 front squat, but ended up one rep shy.  I'll get it next time.

2015JAN04 (BUL D3.W7)

Low Block Power Clean + Push Press:

20 x bar work

45 x (1+2)3

60 x (1+2)3

75 x (1+1)2

Low Block Power Clean + Power Jerk:

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

105 x (1+1)1 (2:4:112)

115 x (1+1)1 (2:6:114)

122.5 x (1+1)1 (2:8:116)

127.5 x M (1:9:117)

127.5 x (1+1)1 (2:11:119)

130 x M (1:12:120)

130 x (1+1)1 (2:14:122) = 133 * dmax 1

132.5 x (M)2 (2:16:124)

108.5 x (1+1)1 (2:18:126) @ 80%

114.5 x (1+1)1 (2:20:128)

119.5 x (1+1)1 (2:22:130)

123.5 x (1+1)1 (2:24:132)

126.5 x (1+1)1 (2:26:134)

128.5 x (1+1)1 (2:28:136)

129.5 x (1+1)1 (2:30:138)

130.5 x (1+1)1 (2:32:140) = 134 * dmax 2

131.5 x (1+M)1 (2:34:142)

132.5 x M (1:35:143)

130.5kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:

125 x 3 (3:38:146)

145 x 3 (3:41:149)

165 x 3 (3:44:152)

175 x (3)3 (9:53:161)

* Notes:

- Extremely late day workout, which is atypical of my normal schedule; however, the opportunity presented itself and it worked out fairly well.  I should have gone heigher than 130kg but my timing was slightly off, initially, but as the workout progressed the cleans became easier.  Unfortunately, I became more and more exhausted!

2015JAN03 (BUL D2.W7)

Snatch:

20 x bar work

40 x (3)2

50 x (1)3

70 x (1)2

90 x 1 (1:1:71)

110 x 1 (1:2:72)

120 x M (1:3:73)

120 x 1 (1:4:74)

125 x 1 (1:5:75) = 128 * dmax

130 x (M)2 (2:7:77)

115 x 1 (1:8:78)

120 x (M)2 (2:10:80)

90 x 1 (1:11:81) * pwr

95 x 1 (1:12:82) * pwr

100 x 1 (1:13:83) * pwr

105 x 1 (1:14:84) * pwr

110 x 1 (1:15:85)

120 x M (1:16:86)

115 x 1 (1:17:87)

120 x M (1:18:88)

120 x 1 (1:19:89)

125 x (M)2 (2:21:91)

125kg Snatch

Front Squat:

20 x bar work

70 x 3

90 x 3

110 x 3 (3:24:94)

130 x 3 (3:27:97)

150 x 3 (3:30:100) = 163 * dmax

130 x (2)4 (8:38:108)

* Notes:

- Nailed 125kg again and 130kg felt pretty good but I couldn't lock the weight overhead.  I'll get 130kg soon!

2015JAN02 (BUL D1.W7)

High Block Power Clean + Power Jerk:
20 x bar work
45 x (1+1)10
60 x (1+1)4
75 x (1+1)3 (6:6:6)
90 x (1+1)2 (4:10:10)
105 x (1+1)2 (4:14:14)
120 x (M)2
120 x (1+1)10 (20:34:34) = 123 * dmax

120kg High Block Power Clean + Power Jerk

High Block Clean Pull:
135 x 3 (3:37:37)
145 x 3 (3:40:40)
155 x 3 (3:43:43)
165 x (3)3 (9:52:52)

High Block Power Clean:
20 x bar work
45 x (3)3
65 x (3)2
75 x 3 (3:55:55)
85 x 3 (3:58:58)
95 x 3 (3:61:61)
105 x M (1:62:62)
105 x 1 (1:63:63)
105 x M (1:64:64)
105 x 3 (3:67:67)
115 x 3 (3:70:70)

* Notes:

- Another crappy training session where the clean became an exercise of mental fortitude; and, unfortunately, I lost.  Piss!

2015JAN01 (BUL D7.W6)

Front Squat:
20 x bar work
70 x 5
85 x 3
105 x 3 (3:3:226)
125 x 3 (3:6:229)
145 x 3 (3:9:232) = 158 * dmax
128.5 x (2)4 (8:17:240) @ 80%

* Notes:

- Decided to front squat (only) to help with some recovery from the past couple of marathon training sessions.