2015APR30 (COW D4.W6)

Low Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)3
60 x (1+1)4
70 x (1+1)3
80 x (1+1)2 (4:4:73)
90 x (1+1)2 (4:8:77)
100 x (1+1)2 (4:12:81)
110 x (1+1)2 (4:16:85) = 113 * dmax 1

60 x (1+1)5
90 x (1+1)2 (4:20:89)
110 x (1+1)2 (4:24:93)
120 x (1+1)2 (4:28:97)
125 x (1+1)2 (4:32:101)
130 x (1+1)2 (4:36:105) = 133 * dmax 2

130kg Low Block Power Clean + Power Jerk

Heavy Hammer II Leverage Bar (Hammer):
3.75# x 30 L/R
3.75# x 20 L/R
3.75# x 10 L/R

Captains of Crush:
#2 x (1 L/R)3

* Notes:

- Elbows remain on fire but I adjusted my grip slightout outwards and it helped, but the pain remains. Nevertheless, I got 130kg for a double and was very pleased.

2015APR29 (COW D3.W6)

Front Squat:
20 x bar work
50 x 5
70 x 4
90 x 3
111 x 3 (3:3:62)
123 x 3 (3:6:65)
136 x 2 (2:8:67)
149 x 2 (2:10:69) = 157 * dmax

149kg x 2 Front Squat

Dips:
bw x (7)5

Reverse Hyper Leg Curl + Leg Raise + Good Morning:
((90 x 16) + (bw x 16) + (30 x 6))1
((90 x 16) + (bw x 16) + (40 x 6))1
((90 x 16) + (bw x 16) + (50 x 6))1

Heavy Hammer II Leverage Bar:
2.5# x 30 L/R
3.75# x 20 L/R
5# x 10 L/R

* Notes:

- Another squat workout in the books.  Managed to successfully lift 149kg x 2 in the front squat, while using a 20kg powerlifting bar -- MURDER!  Time to rest and prepare for Friday.

2015APR28 (COW D2.W6)

Low Block Snatch:
20 x bar work
40 x (2)5
50 x (2)3
60 x (1)2
70 x (1)2 (2:2:31)
80 x 1 (1:3:32)
90 x 1 (1:4:33)
100 x 1 (1:5:34)
110 x 1 (1:6:35) = 113 * dmax
120 x (M)3 (3:9:38)

100 x M (1:10:39)
100 x 1 (1:11:40)
105 x 1 (1:12:41)
110 x (M)3 (3:15:44)

90 x M (1:16:45)
90 x (1)5 (5:21:50)

110kg Low Block Snatch

Low Block Snatch Pull:
125 x (3)3 (9:30:59)

The Wrench (Barrel):
1 x 60s L
1 x 47s R
2 x 30s L/R

Heavy Hammer II Leverage Bar (Hammer):
2.5# x 30 L/R

* Notes:

- Back at the grind and focusing on getting as deep as possible in the receiving position of the snatch. I had a very close 120kg which I lost upon trying to stand.  I'm crushed!

2015APR27 (COW D1.W6)

Back Squat:

20 x bar work

45 x 5

65 x 4

85 x 3

105 x 3 (3:3:3)

125 x 2 (2:5:5)

138 x (8)3 (24:29:29) = 171 * dmax

138kg x 8 Back Squat

Band Arm Wrestle + Band Curls:

((double purple x 10 L/R) + (purple x 10))3

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:

((110 x 16) + (bw x 16) + (30 x 6))1

((110 x 16) + (bw x 16) + (40 x 6))1

((110 x 16) + (bw x 16) + (50 x 6))1

((110 x 16) + (bw x 16) + (60 x 6))1

Heavy Hammer II Leverage Bar:

2.5# x 20 L/R

2.5# x 15 L/R

2.5# x 10 L/R

* Notes:

- Grinding through the squats and trying to rehab my elbows.  Didn't hit any upper body work but plan on doing some dips on my next squat day.  Over all, a good day in the squat rack.

2015APR26 (COW D7.W5) * ACTIVE REST

Low Block Snatch:
20 x bar work
40 x (1)20

40kg Low Block Snatch

Low Block Clean + Power Jerk:
20 x bar work
50 x (1+1)15

50kg Low Block Clean + Power Jerk

* Notes:

- Notice the depth of my snatch and clean?  They SUCK DICK!  Time to work some kinks out of my shitty-uber-tight hips and knees and unfuck my business!

2015APR25 (COW D6.W5) * ELMIRA MEET

Snatch:
20 x bar work
40 x (1)8
50 x (1)5
70 x (1)5 (5:5:128)
90 x (1)3 (3:8:131)
110 x (M)3
105 x M * 1st Attempt
105 x 1 (1:9:132) * 2nd Attempt
110 x M * 3rd Attempt

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)5
70 x (1+1)4 (8:17:140)
90 x (1+1)3 (6:23:146)
105 x (1+1)2 (4:27:153)
115 x (1+1)1 (2:29:155) * 1st Attempt

105kg Snatch

and

115kg Power Clean and Power Jerk

* Notes:

- One of the worst meets that I've experienced to date, except for my bomb-out in the snatch at the 2012 Masters American Open!  Nevertheless, I did manage to total a whooping 220kg -- a dismal performance!  Although, considering the nagging elbow issues and knee pain that I've been dealing with for the past 6-8 weeks, it's better than nothing.  In hindsight, I should have forgone this meet and waited for another opportunity - after dealing with my injuries.  I think this may justify a period of only squatting, or (better yet) powerlifting to continue gaining strength while avoiding the fast lifts.

2015APR24 (COW D5.W5)

Back Squat:
20 x bar work
45 x 5
65 x 3
85 x 3
105 x 3
125 x 2 (2:2:113)
145 x 2 (2:4:115)
165 x 8 (8:12:123) = 204 * dmax

165kg x 8 Back Squat

Dips:
bw x (6)5

Reverse Hyper (Roller) + Leg Raise + Good Morning:
((90 x 16) + (bw x 16) + (30 x 6))1
((90 x 16) + (bw x 16) + (30 x 7))1
((90 x 16) + (bw x 16) + (30 x 8))1

The Wrench:
1 x 35s L/R
2 x 35s L/R
1 x 30s L/R
2 x 30s L/R * tip 25s/20s

* Notes:

- Made 165kg x 8 and it wasn't a walk in the park; however, I took my time and was patient with each repetition and successfully walked away with my goal.  Very pleased with today's performance!

2015APR23 (COW D4.W5)

Low Block Snatch:
20 x bar work
40 x (1)5
50 x (1)5
60 x (1)3
70 x (1)2 (2:2:99)
80 x (1)2 (2:4:101)
90 x 1 (1:5:102) = 93 * dmax 1
90 x (M)2
100 x (M)2

70 x 1 (1:6:103)
80 x 1 (1:7:104)
90 x M
90 x 1 (1:8:105)
100 x (M)2

80 x 1 (1:9:106)
90 x (M)2 (2:11:108)
100 x 1 (1:12:109) = 103 * dmax 2
110 x (M)2

100 x M
100 x 1 (1:13:110)
105 x 1 (1:14:111) = 108 * dmax 3
110 x (M)2

105kg Low Block Snatch

88.5 x (1)10 (10:24:121) @ 80%

The Wrench (Hammer):
3 x 25s L/R
4 x 25s L/R

The Wrench (Barrel):
3 x 35s L/R
3 x 25s L/R

* Notes:

- Terrible day on the platform.  Moving slow and everything was forward in the snatch.  I'm bummed!  I have to keep reminding myself that my elbows are complete shit at the moment; plus, my damn right knee is not cooperating with my squatting as it's so tight and feels like it's binding up.  Plus, the focus on this cycle is the squat, so I need to take a breath, relax and keep pushing forward.  Shitty days will happen and today just happened to be one.  Moving on to tomorrow.

2015APR22 (COW D3.W5)

Front Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
102 x 4 (4:4:85)
115 x 4 (4:8:89)
128 x 4 (4:12:93)
140 x 4 (4:16:97) = 156 * dmax

140kg x 4 Front Squat

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((90 x 10) + (bw x 10) + (30 x 10))1
((110 x 16) + (bw x 16) + (50 x 6))1
((110 x 17) + (bw x 17) + (50 x 7))1
((110 x 18) + (bw x 18) + (50 x 8))1

The Wrench:
1 x 20s L/R
2 x 20s L/R
1 x 25s L/R
2 x 25s L/R
1 x 30s L/R * tipping @ 26s
2 x 30s L/R * tipping @ 26s

* Notes:

- Got the 140kg x 4 front squat, as prescribed, and with a wicked case of DOMS.  I'm thrilled.  I decided to forgo any upper body work to give my elbows some rest.  All in all, a good workout.

2015APR21 (COW D2.W5)

Low Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2 (4:4:47)
90 x (1+1)2 (4:8:51)
100 x (1+1)2 (4:12:55)
110 x (1+1)2 (4:16:59)
120 x (1+1)3 (6:22:65) = 123 * dmax
120 x (1+M)1 (1:23:66)
120 x (1+1)6 (12:35:78)
120 x (1+M)1 (1:36:79)
120 x (1+1)1 (2:38:81)

120kg Low Block Power Clean + Power Jerk

The Wrench (Hammer):
3 x 20s L/R
4 x 20s L/R

The Wrench (Barrel):
3 x 30s L/R
3 x 20s L/R

* Notes:

- Still struggling with sore elbows...very hot and inflamed so I decided the top off today's workout at 120kg.

2015APR20 (COW D1.W5)

Back Squat:
20 x bar work
45 x 3
65 x 3
85 x 3
105 x 3 (3:3:3)
124 x (8)5 (40:43:43)

124kg x 8 Back Squat

Dips:
bw x (5)5

Reverse Hyper (Roller) + Leg Raises + Good Morning:
((90 x 10) + (bw x 10) + (30 x 10))1 * prime
((110 x 16) + (bw x 16) + (50 x 6))3

The Wrench:
1 x 10s L/R
2 x 10s L/R
1 x 15s L/R
2 x 15s L/R
1 x 20s L/R
2 x 20s L/R

* Notes:

- Burning elbows that just won't stop.  I'm hurting pretty bad today and my right knee is giving me hell too.  Nevertheless, I successfully completed the prescribed back squats for today without much issue.  Time to rest and prepare for tomorrow's workout.

2015APR19 (COW D7.W4) * DELOAD

Rest:

- Trying my best to recover and heal my aching elbows and my nagging right knee.

2015APR18 (COW D6.W4) * DELOAD

Snatch:
20 x bar work
50 x (1)2
70 x (1)2 (2:2:105)
90 x 1 (1:3:106)
100 x M
70 x (1)2 (2:5:108)
80 x (1)2 (2:7:110)
90 x (1)2 (2:9:112)
100 x 1 (1:10:113)
105 x 1 (1:11:114) = 110 * dmax
110 x (M)2

105kg Snatch

* Notes:

- Quite possibly one of the worst days every on the platform.  My elbows are on FIRE and it's killing my lifts.  I need to take some time away from all pulling/gripping movements as the pain is unrelenting.  It feels like a rusty nail has been stuffed into my elbows.  This is depressing! 

2015APR17 (COW D5.W4) * DELOAD

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3 (3:3:85)
100 x 3 (3:6:88)
114 x (3)5 (15:21:103) = 117 * dmax

Back Squat Walk Out:
120 x 10s
170 x 10s
209 x 10s @ 95%

209kg Back Squat Walk Out

KB Clean + KB Press:
24 x (1+5 L/R)3
28 x (1+5 L/R)2

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((90 x 15) + (bw x 15) + (20 x 10))3

Captains of Crush:
#1 x (10 L/R)3

* Notes:

- Last day of deloading and I'm itching to lift heavy again.  I did make a minor adjustment to the prescribed routine and did the same back squat numbers as Monday -- just to get some more volume and movement in my legs.  I'm still struggling with pain in my right knee.  Spending an hour of mobility work and some light squats has helped a little but the pain remains.  Hopefully, the added rest of this weekend will help.

2015APR16 (COW D4.W4) * DELOAD

High Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)6
60 x (1+1)4
70 x (1+1)3
80 x (1+1)2 (4:4:59)
90 x (1+1)2 (4:8:63)
100 x (1+1)1 (2:10:65)
110 x (1+1)1 (2:12:67)
120 x (1+1)1 (2:14:69) = 123 * dmax
125 x (1+M)1 (1:15:70)
125 x M
120 x M
110 x (1+1)1 (2:17:72)
100 x (1+1)1 (2:19:74)
90 x (1+1)2 (4:23:78)
80 x (1+1)2 (4:27:82)

120kg High Block Power Clean + Power Jerk

Captains of Crush:
#1 x (10 L/R)3

* Notes:

- Nailed my collar bone with 125kg and it nearly put me down to the ground.  The pain was excruciating and the swelling is substantial.  Since it was a deload day, I called it quits and worked on a few more reps but at a much lower weight.

2015APR15 (COW D3.W4) * DELOAD

Front Squat:
20 x bar work
40 x 3
60 x 3
80 x 3 (3:3:46)
102 x (3)3 (9:12:55) = 111 * dmax

102kg x 3 Front Squat

KB Clean + KB Press:
24 x (1+5 L/R)4
28 x (1+5 L/R)1

Reverse Hyper (Roller) + Leg Raise + Good Morning:
((90 x 15) + (bw x 15) + (20 x 10))3

Captains of Crush:
#1 x (10 L/R)3

* Notes:

- Another quick "deload" day with an extremely light top set of 102kg for three sets of triples.  Decided to keep with the kettlebell work throughout the deload and reintroduce barbell work afterwards.

2015APR14 (COW D2.W4) * DELOAD

High Block Power Snatch:
20 x bar work
40 x (1)5
50 x (2)2
60 x (2)2 (4:4:25)
70 x (1)2 (2:6:27)
80 x 1 (1:7:28)
87.5 x 1 (1:8:29)
92.5 x M
92.5 x (1)5 (5:13:34)
95 x 1 (1:14:35)
97.5 x 1 (1:15:36)
100 x 1 (1:16:37) = 103 * dmax
92.5 x (1)6 (6:22:43)
50 x (1)5

100kg High Block Power Snatch

Captains of Crush:
#1 x (10 L/R)3

* Notes:

- Another day of deloading; however, I wanted badly to push higher than 100kg.  I'll save it for next week.  All in all, considering it was a day to take it easy, it was just that -- easy!

2015APR13 (COW D1.W4) * DELOAD

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3 (3:3:3)
100 x 3 (3:6:6)
114 x (3)5 (15:21:21) = 117 * dmax

114kg x 3 Back Squat

KB Clean + KB Press:
24 x (1+5 L/R)5

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((90 x 15) + (bw x 15) + (20 x 10))3

Captains of Crush:
#1 x (10 L/R)3

* Notes:

- Starting a deload for this week, and I'm actually happy to do it, because my body is FRIED!  My right knee is giving me hell -- I have a feeling it's my LCL -- and my elbows are on FIRE!!!

2015APR12 (COW D7.W3)

Rest:

- Time to recoup from this past week's grueling workouts. 

2015APR11 (COW D6.W3)

High Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:173)
100 x (1+1)1 (2:4:175)
110 x (1+1)1 (2:6:177)
117.5 x (1+1)1 (2:8:179)
122.5 x (1+1)10 (20:28:199)
127.5 x (1+1)1 (2:30:201)
132.5 x (1+M)1 (1:31:202)
135 x (1+1)1 (2:33:204)
140 x (1+1)1 (2:35:206) = 143 * dmax * PR

140kg High Block Power Clean + Power Jerk

High Block Clean Pull:
150 x (5)2 (10:45:216)
160 x (4)2 (8:53:224)
170 x (3)2 (6:59:230)

* Notes:

- Spectacular day on the platform with a new high block power clean + power jerk PR of 140kg.  More to come!

2015APR10 (COW D5.W3)

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:140)
140 x 2 (2:5:142)
160 x 1 (1:6:143)
180 x 4/M (4:10:147) = 201 * dmax
180 x 2 (2:12:149)

180kg x 4/M Back Squat

180kg x 2 Back Squat

Push Press:
20 x bar work
60 x 5
70 x 5 (5:17:154)
80 x 5 (5:22:159)
90 x 5 (5:27:164)
100 x 4/M (4:31:168) = 112 * dmax
100 x 2 (2:33:171)

100kg x 4/M Push Press

100kg x 2 Push Press

Reverse Hyper (Roller) + Leg Raise + Good Morning:
((105 x 10) + (bw x 10) + (25 x 10))1 * prime
((105 x 18) + (bw x 18) + (45 x 8))3

Twist Yo Wrist:
7.5 x 5 U/D + Pin (5#)
10 x 3 U/D + Pin
12.5 x 1 U/D + Pin

Twist Yo Wrist 12.5kg x 1 Up/Down

Expand Your Hand Band:
Yellow x 10 L/R
Blue x 10 L/R
Red x 10 L/R

* Notes:

- SHIT, SHIT, SHIT!  I coulda, woulda, shoulda had that last rep at 180kg!  So disappointed in myself for missing that final rep and to add insult to injury, I missed my last rep with the push presses as well.  FUCK!  As you can see from the subsequent make-up rep with both the back squat and push press, they were relatively easy.  Next time!

2015APR09 (COW D4.W3)

Low Block Power Snatch:
20 x bar work
40 x (3)3
60 x (2)2
80 x (1)2 (2:2:113)
90 x (1)2 (2:4:115)
95 x 1 (1:5:116)
100 x (1)10 (10:15:126)
105 x 1 (1:16:127)
110 x 1 (1:17:128)
115 x 1 (1:18:129) = 118 * dmax
120 x (M)2
100 x 1 (1:19:130)
102.5 x 1 (1:20:131)
105 x M
107.5 x 1 (1:21:132)
110 x M
110 x (1)4 (4:25:136)
110 x M
100 x 1 (1:26:137)

115kg Block Power Snatch

Rolling Thunder:
25 x 5 L/R
40 x 5 L/R
50 x 5 L/R
55 x 5 L/R

Expand Your Hand Band:
Green x 10 L/R
Yellow x 10 L/R
Blue x 10 L/R
Red x 10 L/R

* Notes:

- Getting better and faster with the block power snatches.  Made it up to 115kg -- it was a great day!

2015APR08 (COW D3.W3)

Front Squat:
20 x bar work
50 x 3
70 x 3
90 x 3
111 x 5 (5:5:98)
119 x 4 (4:9:102)
128 x 3 (3:12:105)
136 x 2 (2:14:107)
145 x 1+3 (4:18:111) = 162 * dmax

145 x 4/M Front Squat

KB Clean + KB Press:
24 x (1+5 L/R)2
28 x (1+5 L/R)2
32 x (1+5 L/R)1

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((105 x 10) + (bw x 10) + (25 x 10))1 * prime
((105 x 17) + (bw x 17) + (45 x 7))3

Twist Yo Wrist:
7.5 x 5 U/D
10 x 3 U/D
12.5 x 1 U/D

Expand Your Hand Band:
Green x 10 L/R
Yellow x 10 L/R
Blue x 10 L/R
Red x 10 L/R * 1/4 distance

* Notes:

- I should have had 5 reps on the front squats with 145kg but I just lost the lift with the bar slipping off my shoulder -- frustrating; however, this is 3 additional reps than prescribed so I can't be to discouraged and disappointed.  Next time!

2015APR07 (COW D2.W3)

Low Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)6
65 x (1+1)4
75 x (1+1)2
85 x (1+1)1 (2:2:58)
95 x (1+1)1 (2:4:60)
105 x (1+1)1 (2:6:62)
115 x (1+1)1 (2:8:64)
125 x (1+1)1 (2:10:66)
130 x (1+1)10 (20:30:86)
135 x (1+1)1 (2:32:88) = 138 * dmax
140 x (1+M)1 (1:33:89)
142.5 x (1+M)1 (1:34:90)
130 x (1+M) (1:35:91)
130 x (1+1)1 (2:37:93)

135kg Low Block Power Clean + Power Jerk

Rolling Thunder:
15 x (5 L/R)1
30 x (5 L/R)1
40 x (5 L/R)1
50 x (5 L/R)1

Expand Your Hand Band:
White x (10 L/R)1
Green x (10 L/R)1
Yellow x (10 L/R)1
Blue x (10 L/R)2

* Notes:

- I reached my goal of 130kg for ten singles; however, the attempts at 140kg and up were a complete bomb-out.  I just wasn't moving fast enough and my legs were smoked from yesterday's killer squat workout.  Next time!

2105APR06 (COW D1.W3)

Back 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)
143 x (10)3 (30:36:36) = 185 * dmax

143kg x 10 Back Squat

Push Press:

20 x bar work

55 x 5

65 x 5 (5:41:41)

75 x 5 (5:46:46)

85 x 5 (5:51:51)

95 x 5 (5:56:56) = 109 * dmax

95 x 5 Push Press

Reverse Hyper (Roller) + Leg Raises + Good Morning:

((105 x 10) + (bw x 10) + (25 x 10))1 * prime

((105 x 16) + (bw x 16) + (45 x 6))3

Twist Yo Wrist:

5 x (5 U/D)1

7.5 x (3 U/D)1

10 x (1 U/D)1

Expand Your Hand Band:

White x 10 L/R

Green x 10 L/R

Yellow x 10 L/R

* Notes:

- BRUTAL!  The 143kg x 10 for three sets was killer; however, surprisingly, the third and final set was probably the easiest!

2015APR05 (COW D7.W2)

Rest:

- Took the obligatory day off to recoup and hang out with the family on Easter.

2015APR04 (COW D6.W2)

High Block Power Snatch:
20 x bar work
40 x (1)8
50 x (1)6
60 x (1)4
70 x (1)3 (3:3:201)
80 x (1)2 (2:5:203)
90 x 1 (1:6:204)
95 x 1 (1:7:205)
100 x 1 (1:8:206) = 103 * dmax 1
90 x (1)10 (10:18:216)
95 x 1 (1:19:217)
100 x 1 (1:20:218)
102.5 x 1 (1:21:219)
105 x M * torn strap!
105 x 1 (1:22:220)
107.5 x 1 (1:23:221) = 110 * dmax 2

107.5kg High Block Power Snatch

High Block Snatch Pull:
110 x 3 (3:26:224)
120 x 3 (3:29:227)
125 x 3 (3:32:230)
130 x (3)3 (9:41:239)

* Notes:

- Felt extremely fast and powerful today.  Only had one miss and that was due to a strap breaking during the lift.  Otherwise, it was a perfect day.  I'm very pleased with today's results.

2015APR03 (COW D5.W2)

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
100 x 3
120 x 2 (2:2:153)
140 x 2 (2:4:155)
160 x 8 (8:12:163) = 198 * dmax

160kg x 8 Back Squat

KB Clean + KB Press:
20 x (1+5 L/R)1
24 x (1+5 L/R)2
28 x (1+5 L/R)1
32 x (1+5 L/R)1

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 10) + (100 x 10) + (20 x 10))1 * prime
((bw x 18) + (100 x 18) + (40 x 8))3

Heavy Hammer II Leverage Bar:
6.25# x (10 L/R)3

* Notes:

- I made it!  160kg x 8... VICTORY!  Now it's time to rest, recoupe, eat and prepare myself both mentally and physically for next weeks squat workout.

2015APR02 (COW D4.W2)

Low Block Power Clean + Power Jerk:
20 x bar work
52.5 x (1+1)6
62.5 x (1+1)5
72.5 x (1+1)4
82.5 x (1+1)3
92.5 x (1+1)2 (4:4:116)
102.5 x (1+1)1 (2:6:118)
112.5 x (1+1)1 (2:8:120)
122.5 x (1+M)1 (1:9:121)
122.5 x (1+1)1 (2:11:123)
127.5 x (1+1)10 (20:31:143)
132.5 x (1+1)1 (2:33:145)
137.5 x (1+1)1 (2:35:147)
140 x (1+1)1 (2:37:149) = 143 * dmax
125 x (1+1)1 (2:39:151)

140kg Low Block Power Clean + Power Jerk

Captain of Crush:
#1 x (8 L/R)1
#1.5 x (6 L/R)1
#1.5 x (5 L/R)3

* Notes:

- Not a bad day at all on the platform.  I successfully made my goal weight of 127.5kg for 10 singles, and pushed past the intended 137.5kg to 140kg!

2015APR01 (COW D3.W2)

Front Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
102 x 3 (3:3:88)
111 x 3 (3:6:91)
128 x 3 (3:9:94)
136 x 3 (3:12:97) = 148 * dmax

136 x 3 Front Squat

Push Press:
20 x bar work
50 x 5
60 x 5
70 x 5 (5:17:102)
80 x 5 (5:22:107)
90 x 5 (5:27:112) = 103 * dmax

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 10) + (100 x 10) + (20 x 10))1 * prime
((bw x 17) + (100 x 17) + (40 x 7))3

Heavy Hammer II Leverage Bar:
6.25# x (10 L/R)3

* Notes:

- Front squats seemed heavy as hell.  This is normal for me, if I hadn't been doing a lot of front squats.  I was doing them every other day prior to the Cowboy Method and now I'm only performing them once per week, so it's no surprise they seem heavy!  Nevertheless, I got my requisite triple at 136kg.