2016FEB29 (RMT D3.W6)

Block Snatch:

20 x bar work

40 x (1+1)3 * block muscle snatch + ohs

45 x (1+1)3 * block muscle snatch + ohs

50 x (1+1)3 * block muscle snatch + ohs

60 x 3

70 x 3

75 x 3

80 x 2/M

85 x 3

90 x 3

95 x 2/M

100 x 3

105 x M/1/1/M

105 x (1)2

105 x M

105 x 1

100kg x 3 Block Snatch

Block Power Snatch:

70 x 5

75 x 5

80 x 5

Thruster:

55 x 3

65 x 3

75 x 3

85 x 3

90 x 1

92 x 1

94 x 1

Kang Squat:

20 x 5

35 x 5

40 x 5

45 x 5

50 x 5

* Notes:

- A little sloppy with the snatches starting at 80kg but ending the session with some solid singles at 105kg.  The triple attempt at 105kg was terrible -- too forward on receiving the bar.  I think that a more thorough warm up would benefit me and hopefully prevent this in the future.  Otherwise, a decent workout, having pushed past 100kg -- even if it was for only three singles at 105kg.

105kg Block Snatch

2016FEB28 (RMT D2B.W6)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 3
130 x 3
150 x (3)5

150kg x 3 Back Squat

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

Standing Band Cuban Curl:
Purple x (20)3

Standing Band L-Fly:
Purple x (10)3

* Notes:

- The back squats seemed too easy this morning.  This is a sign of bigger weights to come.  I'm foretelling 170-190kg in the near future for triples or doubles.

2016FEB27 (RMT D2A.W6)

Clean Deadlift + Clean Extension + Clean High Pull + Clean:
20 x bar work
40 x (1+1+1+1)6
50 x (1+1+1+1)2
60 x (1+1+1+1)1
70 x (1+1+1+1)1
80 x (1+1+1+1)1
85 x (1+1+1+1)1
90 x (1+1+1+1)1
95 x (1+1+1+1)1
100 x (1+1+1+1)1
105 x (1+1+1+1)1
110 x (1+1+1+1)1

110kg Clean Deadlift + Clean Extension + Clean High Pull + Clean

Rack Power Jerk:
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
110 x 3

110kg x 3 Rack Power Jerk

Good Morning:
20 x 6
48 x 6
58 x 6
68 x 6
78 x 6
88 x 6

* Notes:

- A late afternoon workout that turned for the better.  I was a little hungry and sore, and seriously contemplated passing on today's workout, but I didn't.  Instead, I ended up having a great workout and managed to successfully rack power jerk 110kg for a triple.  That was HUGE for me!!!

2016FEB26 (RMT D1B.W6)

Thruster:

20 x bar work

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 1

103 x 1

106 x 1

107 x 1

108 x 1

108kg Thruster

Kang Squat:

20 x 5

33 x 5

38 x 5

43 x 5

48 x 5

Standing Band Cuban Curl:

2Green x (10)3

* Notes:

- I have absolutely no clue what my thruster max is and today's thruster workout was fun and revealing.  I managed to finish with 108kg; however, I felt like (if I hadn't spent an eternity with the work up sets) I could have done much more weight.  Regardless, I'm happy with 108kg and now I have my goals set to get 110kg.  

2016FEB26 (RMT D1A.W6)

Snatch Deadlift + Snatch Extension + Snatch High Pull + Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
40 x (1+1+1+1)1
45 x (1+1+1+1)1
50 x (1+1+1+1)1
55 x (1+1+1+1)1
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
85 x (1+1+1+1)1
90 x (1+1+1+1)1
95 x (1+1+1+1)1
100 x (1+1+1+1)1
105 x (1+1+1+M)2
105 x M * snatch

100kg Snatch Deadlift + Snatch Extension + Snatch High Pull + Snatch

* Notes:

- A very quick workout due to time restaints, so I was only able to get the snatch complex done before I had to leave the house.  I nearly made 105kg, which was a goal weight for today, it was so damn close, but I couldn't control the weight in the bottom.  Ugh!  Frustrating!

2016FEB25 (RMT D4.W5)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
85 x (1+1)2
90 x (1+1)2
95 x (1+1)2
100 x (1+1)2
105 x (1+1)2

105kg Block Clean + Power Jerk

Block Power Clean:
80 x 3
85 x 3
90 x 3

Front Squat:
105 x 3
100 x 3
95 x 3
90 x (3)2

Good Morning:
20 x 6
45 x 6
55 x 6
65 x 6
75 x 6
85 x 6

* Notes:

- I finished the final day of week 5, after a morning of back squats, presses, and accessory back exercises.  Surprisingly, the workout wasn't that strenuous or difficult to complete; albeit, the weights were relatively light/moderate.  Nevertheless, another workout in the books and I'm excited to snatch tomorrow with my new "Position -- Blue Suede" weightlifting shoes.  I hope they work well.

2016FEB25 (RMT D3B.W5)

Back Squat:
20 x bar work
50 x (5)2
70 x 5
90 x 5
110 x 4
130 x 3
145 x (3)5

145kg x 3 Back Squat

Press:
20 x (5)2
55 x 3
61 x 3
66 x 3
69 x 3
72 x 3

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Squats are done and now it's time to recoupe and gather myself for tomorrows workout.

2016FEB24 (RMT D3A.W5)

Block Snatch:
20 x bar work
40 x (1+1)6 * block muscle snatch + ohs
50 x (1+1)3 * block muscle snatch + ohs
60 x 2
65 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2

90kg x 2 Block Snatch

Block Power Snatch:
75 x 3
78 x 3
81 x 3

Kang Squat:
20 x 5
30 x 5
35 x 5
40 x 5
45 x 5

* Notes:

- Flawless workout; although, the last block snatch at 90kg was slightly forward but I still made the lift.  A great day of training.  Tomorrow, I'll complete the squats and presses.

2016FEB23 (RMT D2.W5)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
40 x (1+2+2)3
50 x (1+2+2)1
60 x (1+2+2)1
70 x (1+2+2)1
80 x (1+2+2)1
85 x (1+2+2)1
90 x (1+2+2)1
95 x (1+2+2)1
100 x (1+2+2)1
105 x (1+2+2)1

105kg Clean Deadlift + Hang Clean x 2 + Power Jerk x 2

Block Clean Extension:
110 x 3
120 x 3
130 x 3

Front Squat:
105 x 3
100 x 3
95 x 3
90 x 3
85 x 3

Good Morning:
42.5 x 6
52.5 x 6
62.5 x 6
72.5 x 6
82.5 x 6

* Notes:

- A second unexpected workout for the day that turned out very well.  I'm so happy with my results today.  I was able to successfully complete the clean complex with 105kg and I know that there is more in the tank for later.

2016FEB23 (RMT D1B.W5)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
100 x 5
120 x 3
140 x (3)5

140kg x 3 Back Squat

Press:
20 x (6)2
55 x 3
60 x 3
65 x 3
68 x 3
71 x 3

Reverse Hyper (Roller) + Hanging Leg Raise:
((125 x 14) + (bw x 14))3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Very early morning workout that completes the second half of yesterday's workout.  Splitting the back squats from the classic lifts definitely makes recovery so much easier on my old bones.  140kg didn't seem difficult nor challenging, this is a very good sign for bigger weights to come in the back squat; however, I must keep in perspective that they are an accessory exercise and not my number one priority.

2016FEB22 (RMT D1A.W5)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1+1)6 * snatch deadlift + hang muscle snatch + ohs
55 x (1+2)3
65 x (1+2)1
70 x (1+2)1
75 x (1+2)1
80 x (1+2)1
85 x (1+1/M)1 * 2nd rep was off
90 x (1+2)1

90kg Snatch Deadlift + Hang Snatch x 2

Snatch Extension:
95 x 3
105 x 3
115 x 3

Good Morning:
20 x 6
50 x 6
60 x 6
70 x 6
80 x 6

Standing Band Lateral Raise:
Purple x (20)3

* Notes:

- A little bit of a rocky start to the new cycle.  I felt incredibly slow under the bar today and was surprised to have made a double hang snatch at 90kg.  I'm not complaining, just making an observation.  Maybe I should have warmed up a little more?

2016FEB21 (RMT D4.W4)

Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
75 x (1+1)3
85 x (1+1)3
95 x (1+1)3
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1

110kg Clean + Power Jerk

Clean Extension:
110 x 5
120 x 5
125 x 5

Front Squat:
105 x 5
100 x 5
95 x 5
90 x 5
80 x 5

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Last and final day of the first cycle and I'm thrilled to have completed it but I'm looking forward to the next four weeks of training in hopes of new strength gains.

2016FEB20 (LAST CHANCE QUALIFIER - BLUEGRASS BARBELL)

Snatch:
20 x bar work
40 x (1+1)6 * muscle snatch + ohs
50 x 2
60 x 2
70 x 1
80 x 1
85 x 1
87 x M * 1st Attempt
87 x 1 * 2nd Attempt
100 x 1 * 3rd Attempt

Clean + Power Jerk:
20 x bar work
40 x 3
50 x 3
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
107 x 1 * 1st Attempt
115 x 1 * 2nd Attempt * power clean
125 x 1 * 3rd Attempt * power clean

* Notes:

- I made the decision to participate in a local competition in order to qualify for the National Master's.  Therefore, I traveled to Bluegrass Barbell located in Louisville, Kentucky to make this happen.  This particular meet was in the middle of my current Russian Modified Training cycle; however, it did (thankfully) occur towards the very end of the fourth week of cycle one.  So, it worked out fairly well and didn't upset my current training goals/program.  Matter of fact, it gave me a good indication of the progress that I'm making with this program and all signs point to "great".

- The snatch warm up went very well and I attribute that to the extended time spent on an empty bar and the 40kg muscle snatch and overhead squat complexes.  This particular complex truly helps open my hips and receiving position while priming my body for the snatch.  Unfortunately, my first attempt at 87kg was a bust!  I'd attribute the miss to nerves, over confidence/zealousness, and the use of a completely different bar from what I was using in the warm up.  Excuses aside, I regained my composure after the failed first attempt and successfully made the second at 87kg.  After that lift, I decided to push a little further and make an attempt at 100kg, which I successfully made.  This last lift was huge because it was successful but more importantly -- easy!

- My warm up for the clean and power jerks didn't go as well as I had hoped.  It seems like the second half of a meet is always a struggle.  The 10 minute break literally destroys the momentum that I've built from the snatches and I find myself quickly cooling down; subsequently, becoming sore and stiff.  My first attempt at 107kg was a full clean, and standing up from the clean felt like a monumental task.  As such, I decided to go with power cleans for the remainder of the meet and it worked out exceptionally well.  115kg was very easy and 125kg wasn't much of a challenge either.  I think in the future, I'll revert to power cleans as necessary to help overcome this hurdle of not having enough strength/speed to stand from the clean.

- All in all, a great day on the platform.  Not the best performance, but definitely not the worst performance of my meager weightlifting career.  I qualified for the National Master's and I learned a little about how to better approach a meet, while appreciating the program that I'm currently on with hopes of making more gains in the near future.

2016FEB19 (RMT D3B.W4)

Back Squat:
20 x bar work
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
135 x (5)5

135kg x 5 Back Squat

Press:
20 x (5)2
40 x 5
50 x 5
53 x 5
56 x 5
59 x 5
62 x 5

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

* Notes:

- I finished the second half of yesterday's workout today.  I think this division of the snatch/back squat workout may become a regular occurance, as it's giving me plenty of time to recover.  My legs felt incredibly fresh today and the squats were exceptionally smooth.

2016FEB18 (RMT D3A.W4)

Snatch:

20 x bar work

40 x (1+1)9 * muscle snatch + ohs

50 x 3

60 x 3

65 x 3

70 x 3

75 x 3

80 x 3

85 x 3

90 x 3

90kg x 3 Snatch

Snatch Extension:

95 x 5

100 x 5

105 x 5

Good Morning:

20 x 6

47.5 x 6

57.5 x 6

67.5 x 6

77.5 x 6

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- What an amazing workout!  I was only programmed to snatch 80kg for a triple, but I topped it with an additional 10kg -- 90kg for a triple!  I was feeling good, so I decided to push a little, and things just felt so crisp and snappy, I couldn't contain myself -- BAM 90KG!!! 

2016FEB17 (RMT D2.W4)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)9
50 x (1+1)3
60 x (1+1)3
73 x (1+1)3
85 x (1+1)3
90 x (1+1)3
95 x (1+1)3
100 x (1+1)3
105 x (1+1)3
109 x (1+1)1

105kg Block Clean + Power Jerk

109kg Block Clean + Power Jerk

Block Power Clean:
65 x 5
70 x 5
75 x 5

Front Squat:
60 x 5
95 x 5
100 x 5
105 x 5

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

* Notes:

- Very early morning workout compared to my normal lifting time -- it was freezing in the garage.  Overall, a great workout with a new recent block clean + power jerk PR of 109kg!  It's not a huge amount of weight, but it's a good start for bigger weights to come.

2016FEB16 (RMT D1B.W4)

Back Squat:
20 x bar work
50 x 5
80 x 5
110 x 5
130 x (5)5

130kg x 5 Back Squat

Press:
20 x 5
50 x 5
52.5 x 5
55 x 5
57.5 x 5
60 x 5
62.5 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:
((117.5 x 14) + (bw x 14))3

* Notes:

- I finished up the second half of yesterday's workout, somewhat begrudgingly, as I really wanted to move onto the next day of training to work on my block clean and jerks, but I didn't.  Instead, I stayed the course and finished the back squats, as prescribed; albeit, with a little additional weight.  Overall, a very productive and easy squat session.  I'm definitely looking forward to getting after the cleans tomorrow.

2016FEB15 (RMT D1A.W4)

Block Snatch:
20 x bar work
40 x (1+1)9 * muscle snatch + ohs
50 x 3
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3 * 2nd rep brain fart
90 x 3

90kg x 3 Block Snatch

Block Snatch Pull:
95 x 5
97.5 x 5
100 x 5 * snatch ext

Good Morning:
20 x bar work
45 x 6
55 x 6
65 x 6
75 x 6

Standing Band Cuban Curl:
Purple x (20)3

Spinal Decompression Hang:
60s x 1

* Notes:

- I was feeling very tight in my low back this morning and was very surprised to have made a triple snatch at 90kg.  In light of my low back woes, I decided to cut today's prescribed workout into two separate workouts -- opting to do the back squats and presses tomorrow.  Otherwise, a very successful workout.

2016FEB14 (RMT D4.W3) * DELOAD

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)9
50 x (1+1)3
60 x (1+1)3
70 x (1+1)3
80 x (1+1)3
90 x (1+1)3

90kg Block Clean + Power Jerk

Block Power Clean:
70 x 5
75 x 5

Front Squat:
75 x 5
80 x 5
85 x 5
90 x 5

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

Good Morning:
55 x (6)3

* Notes:

- Another extremely cold workout in the garage.  It seems to take forever to get warmed up and ready to lift.  Regardless, the "deload" week is finally complete and starting tomorrow I can focus on addition some more weight to the bar.  I did feel a little dizzy/off towards the end of the workout.  I think it's a remnant of the stomach flu that's still lingering in my system.

2016FEB13 (RMT D3.W3) * DELOAD

Block Snatch:

20 x bar work

40 x (1+1)6 * muscle snatch + ohs

40 x (3)2

55 x 3

60 x 3

65 x 3

70 x 3

70kg x 3 Block Snatch

Block Power Snatch:

50 x 5

60 x 5

Back Squat:

80 x 5

100 x 5

110 x 5

120 x 5

Press:

40 x 5

50 x 5

55 x 5

57.5 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:

((110 x 20) + (bw x 20))3

Good Morning:

55 x (6)3

* Notes:

- Deload week is nearly done and I'm excited to start the final week of this cycle.  It was unbelievably cold in the garage today.  I think the temperature was at or near 20 degrees -- ice-fucking-cold.  It took while for me to warm up and even after finishing the workout my ass was still cold.  

2016FEB12 (RMT D2.W3) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)9
50 x (1+1)3
60 x (1+1)3
73 x (1+1)3
78 x (1+1)3
83 x (1+1)3

83kg Power Clean + Power Jerk

Block Clean Pull:
90 x 5
100 x 5

Front Squat:
40 x 5
60 x 5
73 x 5
78 x 5
83 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 20) + (bw x 20))2

Good Morning:
55 x (6)2

* Notes:

- Thank goodness that it's a "deload" week, because I couldn't imagine trying to muster enough strength to push through a regular training day.  Yesterday's stomach flu ordeal was complete hell, yet I felt good enough to at least complete a "deload" day.  Thankfully, the stomach flu was of the 24 hour variety, and surprisingly, I felt rather fast under the bar -- mind you, the weight was rather light.  Nevertheless, it was a successful day and considering the last 24-36 hours -- I'll take it as a win!

2016FEB11 (REST) * DELOAD

Rest:

- Today I'm suffering from an aggressive case of stomach flu.  I feel like complete shit.

2016FEB10 (RMT D1.W3) * DELOAD

Power Snatch:
20 x bar work
40 x (1+1)3 * muscle snatch + ohs
45 x (1+1)3 * muscle snatch + ohs
50 x 3
60 x 3
65 x 3
70 x 3

70kg x 3 Power Snatch

Snatch High Pull:
75 x 5
80 x 5

Back Squat:
80 x 5
95 x 5
105 x (5)2

Press:
40 x 5
50 x 5
55 x (5)2

Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 20) + (bw x 20))1

Good Morning:
55 x 6

* Notes:

- I started a "deload" week today and, in all honesty, I'm glad, because I'm sore and the garage was ICE COLD!  I had to walk back into the house several times to warm up.  My hands were beet-red and freeezing cold!  I backed off the volume with regards to the accessory movements, because I wanted to give myself a well earned rest.  I plan on adding an additional set each workout until I'm back to my usual number of sets.

2016FEB09 (RMT D4.W2)

Block Clean + Power Jerk:
20 x bar work
40 x (1+1)3
65 x (1+1)3
75 x (1+1)3
85 x (1+1)3
90 x (1+1)3
95 x (1+1)3
99 x (1+1)3
102 x (1+1)3

102kg Low Block Clean + Power Jerk

Block Power Clean:
65 x 5
70 x 5
74 x 5
77 x 5

Back Squat:
80 x 5
100 x 5
120 x 5
125 x 5
126 x 5
127 x 5
128 x 5
129 x 5

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

Good Morning:
55 x 6
65 x 6
75 x 6

* Notes:

- Last and final workout for the second week.  It was a ball-buster but I did manage to up the prescribed weights.  Happy Happy!

2016FEB08 (RMT D3.W2)

Block Snatch:
20 x bar work
40 x 3 * muscle snatch
40 x (1+1)3 * muscle snatch + ohs
40 x 3
50 x 3
60 x 3
70 x 3
75 x 3
78 x 3
82 x 4 * 3rd was off
86 x 4 * 1st was off

86kg x 4 Low Block Snatch

Block Power Snatch:
60 x 5
68 x 5
76 x 5
80 x 5

Thruster:
50 x 5
60 x 5
70 x 5
80 x 5

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

Good Morning:
52.5 x 6
62.5 x 6
72.5 x 6

* Notes:

- What seemed like a fairly easy workout on paper turned into a grinder; namely, the thrusters seem to last forever.  This is probably due to the fact that I'm so out of shape, I was completely winded after the first set.  Furthermore, I added an additional repetition to my last two low block snatches, because there was at least one rep in each set that was off.  So, I opted to add an immediate "corrective" rep to make up for the lackluster one.

2016FEB07 (RMT D2B.W2)

Clean Pull + Clean:
20 x bar work
40 x (3+1)3
50 x (3+1)2
62 x (3+1)1
75 x (3+1)1
85 x (3+1)1
90 x (3+1)1
93 x (3+1)1
96 x (3+1)1
99 x (3+1)1

99kg Clean Pull x 3 + Clean

Rack Power Jerk:
20 x bar work
40 x 3
50 x 3
62 x 3
75 x 3
85 x 3
90 x 3
93 x 3
96 x 3
99 x 3

99kg x 3 Rack Power Jerk

Good Morning:
50 x 6
60 x 6
70 x 6

Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 14) + (bw x 14))3

* Notes:

- Finished the second part of day two without a hitch.  I was a little apprehensive about the rack power jerks because I haven't done any consecutive jerk work (without dumping onto blocks) in a long time.  I managed to make all my prescribed weights and reps without any missed lifts.  I think the full grip on the bar helped immeasurably.

2016FEB06 (RMT D2A.W2)

Back Squat:
20 x bar work
40 x 5
60 x 5
80 x 5
95 x 5
112.5 x 5
120 x (5)5

120kg x 5 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((110 x 12) + (bw x 12))3

Standing Band Cuban Curl:
Purple x (20)3

Sotts Press:
15x (5)3

* Notes:

- Very early morning lift session, before heading out the door to the circus with the family.

2016FEB05 (RMT D1.W2)

Snatch High Pull + Snatch:
20 x bar work
50 x (3+1)1
60 x (3+M)
60 x (3+1)
70 x (3+1)1
75 x (3+1)1
77.5 x (3+1)1
80 x (3+M)
82.5 x (3+1)1

82.5kg Snatch High Pull x 3 + Snatch

Thruster:
47.5 x 5
60 x 5
65 x 5
70 x 5

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

Good Morning:
47.5 x 6
57.5 x 6
67.5 x 6

* Notes:

- First day of week two down and done!  Very pleased with the workout, although, I wasn't thrilled by the two missed lifts during the snatch high pull + snatch complex.  I need to warm up a little more and focus on "popping" aggressively into the bottom/receiving position.

2016FEB04 (RMT D4.W1)

Block Clean + Power Jerk:

20 x bar work

47.5 x (1+1)3

60 x (1+1)3

72.5 x (1+1)3

80 x (1+1)3

85 x (1+1)3

90 x (1+1)3

90kg Low Block Clean + Power Jerk

Block Power Clean:

65 x (5)3

Front Squat:

45 x 5

65 x 5

85 x (5)5

Reverse Hyper (Roller) + Hanging Leg Raise:

((102.5 x 18) + (bw x 18))3

Good Morning:
25 x 6
45 x 6
55 x 6
65 x 6

* Notes:

- Slowly progressing with a weeks worth of training done in 4 days.  Time to get amped about the next weeks worth of training.  

2016FEB03 (RMT D3.W1)

Block Snatch:
20 x bar work
40 x 3
47.5 x 3
55 x 3
62.5 x 3
70 x 3
72.5 x 3
75 x 3

75kg x 3 Low Block Snatch

Block Power Snatch:
55 x 5
57 x 5
59 x 5

Back Squat:
20 x bar work
50 x 5
80 x 5
95 x 5
112.5 x (5)5

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

* Notes:

- Getting better everyday with high expectations for the coming days on the Russian Modified Training program.

2016FEB02 (RMT D2B.W1)

Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
47.5 x (1+1+1)3
60 x (1+1+1)3
72.5 x (1+1+1)3
80 x (1+1+1)3
85 x (1+1+1)3
90 x (1+1+1)3

90kg Clean Deadlift + Hang Clean + Power Jerk

Clean Deadlift + Hang Clean Pull:
95 x (1+5)

Good Morning:
20 x 10
42.5 x 6
52.5 x 6
62.5 x 6

* Notes:

- Not a bad workout but the weights are humbling.  I've got a long road ahead of me.

2016FEB02 (RMT D2A.W1)

Front Squat:
20 x bar work
45 x 5
65 x 5
85 x (5)5

Reverse Hyper (Roller) + Hanging Leg Raise:
((102.5 x 14) + (bw x 14))3

* Notes:

- Very quick workout to help the legs adapt to the impending increase in volume.

2016FEB01 (RMT D1B.W1)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+3)2
50 x (1+3)1
60 x (1+3)1
70 x (1+3)3

70kg Snatch Deadlift + Hang Snatch x 3

Snatch Deadlift + Hang Snatch Pull:
80 x (1+5)3

Good Morning:
20 x 6
40 x 6
50 x 6
60 x 6

* Notes:

- Got the first day complete and I'm crushed.

2016FEB01 (RMT D1A.W1)

Back Squat:
20 x bar work
50 x 5
80 x 5
95 x 5
112.5 x (5)5

Reverse Hyper (Roller) + Hanging Leg Raise:
((102.5 x 120) + (bw x 12))3

Bench Press:
20 x 10
40 x (5)2
50 x 5
60 x 5
70 x (5)3

Spinal Decompression Hang:
120s x 2

Standing Band Lateral Raise:
Purple x (10)3

* Notes:

- Gotta start somewhere and considering the very long three month break from training, I've opted to run the Russian Modified Training cycle from Idaho Weightlifting.  Hopefully, it will provide some consistency and some long-awaited gains of strength and speed.