2015JUL31 (RMT D4.W8)

Power Clean + Power Jerk:

20 x bar work

43 x (1+1)3

61 x (1+1)3

75 x (1+1)2

88 x (1+1)2

102 x (1+1)1

115 x (1+1)1

125 x (1+1)1

129 x (1+1)1

134 x (1+1)1

138 x (1+1)1

125 x (1+1)1

138 x M

138kg Power Clean + Power Jerk

Clean Deadlift + Hang Power Clean + Power Jerk:

102 x (1+1+1)3

111 x (1+1+1)1

113 x (1+1+1)1

118 x (1+1+1)3

* Notes:

- Not a bad day on the platform.  Never really thrilled about using pound plates and a rogue bar; however, throwing 138kg (305lbs) overhead makes you forget about the subpar equipment.  I felt significantly faster today under the bar and it showed with only one missed lift.

- Furthermore, I traveled back to Illinois after this successful training session.  I'll miss Virginia Beach!  It was an awesome place to visit and vacation (decompress).  I can hardly wait to return.

2015JUL30 (REST)

Rest:

- Another day on the vay...cay.

2015JUL29 (RMT D3.W8)

Snatch:

20 x bar work

34 x (2)2

43 x (1)2

56 x (1)2

61 x (1)2

75 x 1

84 x 1

97 x 1

106 x 1

111 x 1

111 x (M)2

106 x 1

109 x M

109 x (1)3

109 x (M)3

111kg Snatch

Power Snatch:

84 x (1)3
93 x (1)3
95 x 1
97 x 1
100 x 1

* Notes:

- After a full day of driving up to Delaware and back (7 hours of driving), I decided to forgo on the back squats and try my luck with some snatches.  Surprisinly, they went fairly well as I managed to snatch 111kg -- not my best, but considering the circumstances it wasn't the worst.

2015JUL28 (REST)

Rest:

- Spent the day... on vay...cay... driving up the coast to visit Delaware -- beautiful drive!

2015JUL27 (BSF D38)

Back Squat:

20 x bar work

43 x 6

61 x 6

84 x 4

102 x 4

125 x 3

143 x 3

165 x 3

175 x (2)5

175kg x 2 Back Squat

Good Morning + Behind Neck Press:

(20 x (1+1)10)1

(29 x (1+1)10)1

(43 x (1+1)10)1

* Notes:

- Another workout using pound plates.  Focusing on trying to maintain my strength and keeping the back squat as the priority during the vacation -- hope it works.

2015JUL26 (REST)

Rest:

- Travel day to Virginia.

2015JUL25 (BSF D37)

Back Squat:

20 x bar work

61 x 4

84 x 4

102 x 4

125 x 4

143 x 4

154 x (4)5

154kg x 4 Back Squat

Good Morning + Behind Neck Press:

(20 x (1+1)10)3

* Notes:

- Odd denomitions due to using pound plates, which I absolutely hate; however, due to my current travel status, I can't complain.  At least, I was able to train.

2015JUL24 (REST)

Rest:

- Spent the day catching up with family and recovering from the long trip to Illinois.

2015JUL23 (REST)

Rest:

- Travel day to Illinois.

2015JUL22 (RMT D2.W8)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1
100 x (1+1)2
110 x (1+1)1
120 x (1+1)2
130 x M
120 x (1+1)1
122.5 x (1+1)1
125 x M
115 x (1+1)1
120 x (1+1)2
123 x M

122.5kg Power Clean + Power Jerk

* Notes:

- Short workout but a ball-buster.  Feeling weak as hell lately -- ever since the ultra heavy double 190kg back squat workout.  I just haven't been the same since and hopefully this little vacation will help me to completely recover.  Furthermore, I tried adjusting my starting stance a little wider -- it didn't help much at all.  Instead, I think it hindered my lifts today.

2015JUL21 (BSF D36 + BBD D21)

Back Squat:

20 x bar work

65 x 6

95 x 6

115 x 4

135 x (6)5

185 x 10c * Walk Out

235 x 20c * Walk Out

135kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:

(22.5 x (1+1)10)1

(32.5 x (1+1)10)1

(42.5 x (1+1)10)1

Barbell Curl + Press + Reverse French Curl:

(20 x (1+1+1)10)3

Snatch Grip Upright Row + Cuban Curl + Behind Neck Press:

(5 x (1+1+1)10)1

(7.5 x (1+1+1)10)1

(10 x (1+1+1)10)1

The Wrench:

#1 x 50s

#1 x 40s

#1 x 30s

Barbell Curl:

20 x 20

20 x 30

20 x 20

* Notes:

- Almost feels like a deload week with the light back squats, but it's the start of a new cycle.  Overall, an exhausting day in the squat rack and the platform.  I'm dead beat tired.

2015JUL20 (RMT D1.W8)

Snatch:
20 x bar work
40 x (1)3
50 x (1)2
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
100 x 1
105 x 1
110 x (M)2
100 x 1
105 x 1
110 x (M)3
100 x (M)2
95 x (1)2

105kg Snatch

Low Block Snatch Deadlift + Low Block Snatch:
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
100 x (1+M)1
100 x (1+1)2

100kg Low Block Snatch Deadlift + Low Block Snatch

Low Block Snatch Deadlift + Low Block Snatch Extension + Low Block Snatch High Pull:
120 x (1+1+1)3

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 19) + (bw x 19))3

* Notes:

- Complete shit-storm on the platform today.  Slow and sluggish and my fucking shoulder was so damn soft -- it should have been the star of a Charmin commerical.  Fuck!

2015JUL19 (BSF D35 + BBD D20)

Back Squat:

20 x bar work

50 x 5

85 x 5

105 x 4

135 x 4

155 x 3

175 x 2

190 x (2)3 * PR

190kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 18) + (bw x 18))3

Good Morning + Behind Neck Press:

(27.5 x (1+1)10)1

(42.5 x (1+1)10)1

(57.5 x (1+1)10)1

Push Up + Barbell Curl:

((bw x 15) + (20 x 20))5

Snatch Grip Upright Row + Cuban Curl:

(5 x (1+1)10)1

(7.5 x (1+1)10)1

(10 x (1+1)10)1

The Wrench:

#1 x 48s

#1 x 38s

#1 x 28s

* Notes:

- 190kg doubles for three sets -- do I even have to say more?

2015JUL18 (REST)

Rest:

- Taking a day off to collect myself.

2015JUL17 (RMT D4.W7 * DELOAD + BBD D20)

High Block Power Clean + Power Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
115 x M
115 x (1+1)1
120 x M
120 x (1+M)1
95 x (1+1)1
100 x (1+1)1

115kg High Block Power Clean + Power Jerk

Hang Clean Pull:
90 x (3)2

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 17) + (bw x 17))3

Good Morning + Behind Neck Press:
(22.5 x (1+1)10)1
(37.5 x (1+1)10)1
(52.5 x (1+1)10)1

The Wrench:
#1 x 46s
#1 x 36s
#1 x 26s

* Notes:

- Terrible day on the platform.  I just couldn't move fast enough and didn't have enough power to get under the cleans.

2015JUL16 (RMT D3B.W7) * DELOAD

Snatch Deadlift + High Hang Snatch + Low Hang Snatch + Snatch:
50 x (1+1+1+1)3
60 x (1+1+1+1)1
65 x (1+1+1+1)1
70 x (1+1+1+1)1
75 x (1+1+1+1)1
80 x (1+1+1+1)1
90 x (1+1+1+1)1
70 x (1+1+1+1)1

90kg Snatch Deadlift + High Hang Snatch + Low Hang Snatch + Snatch

Snatch Grip Push Press + Overhead Squat:
20 x (2+1)1
50 x (2+1)1
60 x (2+1)1
70 x (2+1)1
100 x (1+1)1

* Notes:

- Fairly intense snatch complex workout at CrossFit Mohawk Valley.  It was challenging but fun.  I had a great time!

2015JUL16 (BSF D34 + BBD D19)

Back Squat:
20 x bar work
50 x 6
70 x 4
100 x 4
120 x 4
150 x 3
170 x (4)3
225 x 35s * Walk Out

170kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 16) + (bw x 16))3

Good Morning + Behind Neck Press:
20 x (1+1)10
30 x (1+1)10
40 x (1+1)10

Push Up + Barbell Curls:
((bw x 15) + (20 x 25))4

Clean Grip Upright Row + Cuban Curl:
5 x (1+1)10
10 x (1+1)10
15 x (1+1)10

The Wrench:
#1 x 44s
#1 x 34s
#1 x 24s

* Notes:

- Brutal, gut-check back squat workout!  It was challenging to handle 170kg for 4 reps but I managed to make all three prescribed sets successfully!  I'm thrilled!  Now, it's time to prepare for the doubles at 190kg.

2015JUL15 (RMT D3A.W7) * DELOAD

Snatch + Overhead Squat:
20 x bar work
40 x (1+1)3
50 x (1+1)3
60 x (1+1)1
65 x (1+1)1
70 x (1+1)1
75 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x M
100 x (1+1)1
110 x 1 * Snatch Only
115 x M
120 x M
100 x M
100 x (1+1)1

110kg Snatch

High Block Snatch:
50 x (1)3
70 x 3 * True Triple
80 x 3 * True Triple
90 x 3 * True Triple

Snatch Grip Upright Row + Cuban Curl:
5 x 10
10 x 10

* Notes:

- Not the best day... not the worst... but another day in the books.  I started my warm up adding an overhead squat after the snatch and decided to keep it all the way up to 100kg.  It worked out well and provided an opportunity to focus more on shoulder stability and full squat depth -- something I'm still struggling to attain.

2015JUL14 (BSF D33 + BBD D18)

Back Squat:

20 x bar work

50 x 6

70 x 6

90 x 6

120 x 3

150 x (6)3

195 x 10c * Walk Out

230 x 20c * Walk Out

150kg x 6 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 15) + (bw x 15))3

Good Morning + Behind Neck Press:

(25 x (1+1)10)1

(40 x (1+1)10)1

(55 x (1+1)10)1

Clean Grip Upright Row + Cuban Curl:

(5 x 10)3

(10 x 10)2

Push Up + Barbell Curl:

((bw x 12) + (20 x 25))4

The Wrench:

#1 x 42s

#1 x 32s

#1 x 22s

* Notes:

- Back on the saddle and pushing the weights back up from the deload week.  Back squats went well with three sets of 6 reps at 150kg.  Nothing terribly challenging and continuing to work on my form and full range of motion, but explode out of the hole.  Added two sets of back squat walk outs at 195kg and 230kg -- no problem.  Overall, a great day!

2015JUL13 (RMT D2.W7) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)4
55 x (1+1)2
75 x (1+1)1
85 x (1+1)1
95 x (1+1)1
105 x (1+1)1
115 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1

130kg Power Clean + Power Jerk

Clean Pull:
135 x 3
140 x 3
145 x 3

Clean:
40 x (1)5 *

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 20) + (bw x 20))3

* Notes:

- Today was a continuation of my deload week focusing on the power clean and power jerk.  The workout went very well with zero missed lifts; however, it was ungodly muggy in the garage.  All of the bumper plates had a thin coat of moisture on them, and the barbell was no different.  Nevertheless, I got to my goal weight of 130kg.  Afterwards, I did some clean pulls and a few cleans to focus on the turnover of the bar and sitting deep in the receiving position.  Overall, today's workout went very well.

2015JUL12 (BSF D32 * DELOAD + BBD D17)

Back Squat:
20 x bar work
75 x 5
105 x 5
133 x (5)5
175 x 10c Walk Out
225 x 30c Walk Out

133kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 20) + (bw x 20))3

Good Morning + Behind Neck Press:
(20 x (1+1)10)1
(35 x (1+1)10)1
(50 x (1+1)10)1

Barbell Curl + Dip:
((20 x 20) + (bw x 12))5

The Wrench:
#1 x 40s
#1 x 30s
#1 x 20s

* Notes:

- Last back squat "deload" day and I'm greatful, because I was a little sore today.  Although, I can hardly wait to start squatting heavy again.  My next session should include 150kg x 6 for three sets.

2015JUL11 (RMT D1.W7) * DELOAD

Snatch:
20 x bar work
40 x (1)3
50 x (1)3
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x M
115 x 1

115kg Snatch

Snatch Pull:
120 x 3
125 x 3
130 x 3

Seated Good Morning:
20 x (10)3

* Notes:

- Deload continues, now with the classic lifts and I went slightly higher than prescribed at 87.5kg.  The lifts felt great so I decided to inch further up, but had a cut off weight of 115kg, which I successfully made on the second attempt.  All in all, a great day!

2015JUL10 (BSF D31 * DELOAD + BBD D16)

Back Squat:
20 x bar work
75 x 5
105 x 5
133 x (5)5
175 x 10c * Walk Out
225 x 20c * Walk Out

133kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 19) + (bw x 19))3

Good Morning + Behind Neck Press:
(25 x (1+1)10)1
(35 x (1+1)10)1
(45 x (1+1)10)1

Dips + Barbell Curl:
((bw x 11) + (20 x 20))5

The Wrench:
#1 x 38s
#1 x 28s
#1 x 18s

* Notes:

- Another deload squat day -- ezpz!

2015JUL09 (RMT D4.W6)

Low Block Power Clean + Power Jerk:

20 x bar work

40 x (1+1)5

50 x (1+1)5

65 x (1+1)3

75 x (1+1)1

80 x (1+1)1

85 x (1+1)1

90 x (1+1)1

95 x (1+1)1

100 x (1+1)1

105 x (1+1)1

110 x (1+1)1

115 x (1+1)1

120 x (1+1)1

125 x M

125 x (1+1)1

130 x (1+M)1

115 x (1+1)2

117.5 x (1+1)3

125kg Low Block Power Clean + Power Jerk

Low Block Clean:

55 x (1)3

65 x (1)3

75 x (1)3

85 x (1)3

* Notes:

- VERY SLUGGISH today and my results reflected accordingly.  I just didn't have that "POP" that I normally have with the power cleans, and my mental game was completely off.  A long morning struggling with a fickle 2 year old toddler is mentally draining, and, on the platform, I couldn't convince myself to move with a sense of purpose.  Only could get to 125kg before things started falling apart, but I'll still chalk today as a win.

2015JUL08 (BSF D30 * DELOAD + BBD D15)

Back Squat:
20 x bar work
65 x 5
95 x 5
115 x 5
133 x (5)5

133kg x 5 Back Squat

175 x 10c * Walk Out
225 x 20c * Walk Out

225kg x 20c Back Squat Walk Out

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 18) + (bw x 18))3

Dips + Barbell Curl:
((bw x 10) + (20 x 20))5

Good Morning + Behind Neck Press:
(20 x (1+1)10)1
(30 x (1+1)10)1
(40 x (1+1)10)1

The Wrench:
#1 x 36s L/R
#1 x 26s L/R
#1 x 16s L/R

* Notes:

- Another deload day for the back squats and I'm actually glad, because my body is very achy today.  Nevertheless, I got through the workout with any issues -- the squats were easy, but my legs were just a tad bit sore and sticky from yesterday's epic snatch session.

2015JUL07 (RMT D3.W6)

Low Block Snatch:
20 x bar work
40 x (1)3
50 x (1)2
65 x 1
70 x 1
75 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x M
115 x 1
120 x (M)4
120 x 1
120 x (M)2
110 x M
110 x 1
110 x M
100 x (1)3
105 x 1
110 x 1
115 x 1

120kg Low Block Snatch

Low Block Snatch Pull:
125 x (3)3
130 x 3
135 x 2

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 17) + (bw x 17))3

* Notes:

- Great workout!  Finally got to 120kg; although, it was after 4 failed attempts, but I still got it!

2015JUL06 (BSF D29 * DELOAD + BBD D14)

Back Squat:
20 x bar work
60 x 5
100 x 5
133 x (5)5

133kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 16) + (bw x 16))3

Dips + Seated Good Morning:
(bw x 5 + 20 x 10)1
(10 + bw x 6 + 40 x 10)1
(20 + bw x 6 + 45 x 10)2
(20 + bw x 6)1

Reverse Barbell Curl + Cuban Curl:
(20 x 25 + 2.5 x 25)1
(20 x 15 + 2.5 x 15)1
(20 x 10 + 2.5 x 10)1

The Wrench:
#1 x 34s L/R
#1 x 24s L/R
#1 x 14s L/R

* Notes:

- Start of a deload week with regards to the back squats.  I still have two days of higher percentage lifting with the Russian Modified Training program, but it was time to deload with the back squats since I reached my goal of 180kg x 2 x 4.  The dips went fairly well today, as I was able to add an additional rep to the overall work sets.  Very pleased with today's training.

2015JUL05 (REST)

Rest:

- Take a day off to recoup and spend time with the family.  Based upon my calculations, I should be starting a deload next week -- at least for the back squats.

2015JUL04 (RMT D2.W6 + BBD D13)

Clean 1st Pull + Clean Deadlift + Power Clean + Power Jerk:
20 x bar work
50 x (1+1+1+1)3
75 x (1+1+1+1)1
90 x (1+1+1+1)1
105 x (1+1+1+1)1
115 x (1+1+1+1)1
120 x (1+1+1+1)1
125 x (1+1+1+1)1
130 x (1+1+1+1)1
135 x (1+1+1+1)1
137 x (1+1+1+M)1
137 x (1+1+1+1)1

137kg Clean 1st Pull + Clean Deadlift + Power Clean + Power Jerk

Good Morning + Behind Neck Press:
((20 x 10) + (20 x 10))1
((40 x 10) + (40 x 10))2

* Notes:

- Finally nailed that elusive 137kg (301lbs) power clean + power jerk, but with two additional pulls prior to the lift -- I'm thrilled at my performance.  Plus, I got to train at CrossFit Mohawk Valley -- an amazing facility with several dedicated platforms and kilo bumpers!!!  I can't wait to go back and train there again!

2015JUL03 (BSF D28 + BBD D12)

Back Squat:
20 x bar work
40 x 4
60 x 4
80 x 4
100 x 4
120 x 3
140 x 3
160 x 2
180 x (2)4
220 x 10c * Walk Out

180kg x 2 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 15) + (bw x 15))3

Dips:
bw x (5)5

Good Morning + Behind Neck Press:
((20 x 10) + (20 x 10))1
((27.5 x 10) + (27.5 x 10))1
((35 x 10) + (35 x 10))1

* Notes:

- 180kg back squat doubles!  Need to say more?

2015JUL02 (RMT D1.W6 + BBD D11)

Snatch 1st Pull + Snatch Deadlift + Snatch:
20 x bar work
40 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)1
65 x (1+1+1)1
75 x (1+1+1)1
90 x (1+1+1)1
95 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
110 x (1+1+1)1
115 x (1+1+M)1
115 x (1+1+1)1

115kg Snatch 1st Pull + Snatch Deadlift + Snatch

Reverse Hyper (Roller) + Hanging Leg Raise:
((140 x 20) + (bw x 20))3

Seated Cuban Curl + Seated Press + Seated Good Morning:
((2.5 x 10 + 10) + (20 x 10))1
((2.5 x 10 + 10) + (25 x 10))1
((2.5 x 10 + 10) + (30 x 10))1

The Wrench:
#1 x 32 sec L/R
#1 x 22 sec L/R
#1 x 12 sec L/R

Barbell Curl:
20 x 25/15/10

* Notes:

- Big day on the platform, because I was able to complete a snatch complex at 115kg -- the most I've ever done!

2015JUL01 (BSF D27 + BBD D10)

Back Squat:

20 x bar work

40 x 4

60 x 4

80 x 4

100 x 4

120 x 4

140 x 3

160 x (4)4

160kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((140 x 19) + (bw x 19))3

Dips:

bw x 5

bw + 10 x 5

bw + 20 x 5

bw + 25 x (5)3

Good Morning + Cuban Curls:

20 x 10 + 2.5 x 20

30 x 10 + 2.5 x 20

40 x 10 + 2.5 x 20

* Notes:

- My back is still wacked but I'm working around it.  Surprisingly, the 160kg back squat wasn't as troublesome as I'd anticipated, and they went fairly well.