2016AUG31 (BRU D3.W6)

Mid Block Snatch:
20 x bar work
40 x (2)5
50 x (2)2
60 x 2
70 x 2
80 x 1
90 x 1
100 x 1
110 x M
110 x 1
117.5 x M
117.5 x 1 = 120 * dmax 1
122.5 x (M)2
102.5 x 1
112.5 x 1
120 x 1
126 x 1
127 x 1 = 130 * dmax 2
112.5 x M/1/1/M/1/1 @ 85%

127kg Mid Block Snatch

Mid Block Snatch Pull:
142 x (2)3

142kg x 2 Mid Block Snatch Pull

Front Squat:
20 x bar work
60 x 5
90 x 4
110 x 3
120 x 2
125 x 1 = 128 * dmax
111 x (2)3 @ 85%

Snatch Grip Plyo Bar Jump:
20 x 6
25 x 6
30 x 6
35 x 6

* Notes:

- 127kg mid block snatch!  I'm amped and looking forward to putting in some more work in the next couple of weeks to break the 130kg barrier!

112.5kg Mid Block Snatch 

2016AUG30 (BRU D2.W6)

High Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x (1+1)1 = 133 * dmax
130 x (M)2 * clark
110 x (1+1)1
117.5 x (1+1)1
125 x (1+1)1
132.5 x (M)3 * clark
112.5 x M
115 x (1+1)6 @ 85%

130kg High Block Clean + Power Jerk

High Block Clean Pull:
140 x 2
145 x (2)3

Back Squat:
20 x bar work
70 x 5
110 x 4
140 x 3
160 x 2
170 x 1
151 x (2)3 @ 85%

170kg Back Squat

Reverse Hyper (Roller):
150 x 20
160 x 20
180 x 20

* Notes:

- Not happy at all.  A terrible workout today due to a few factors.  First, I didn't get the most restful night of sleep with my daughter fighting an infection of croup, so myself and my wife were up throughout the night comforting her.  Secondly, I just wasn't mentally focused to lift today.  I should have taken a day off, but I didn't and suffered the lackluster results.  Third, I need to man-up and get under the fucking bar.  For some unknown reason, I've become the biggest pussy when it comes to the clean and jerk.  It's so damn frustrating!

2016AUG29 (BRU D1.W6)

Snatch:
20 x bar work
40 x (2)3
50 x (2)2
60 x 2
70 x 1
80 x 1
90 x M
90 x 1
100 x 1
110 x 1
117.5 x M
117.5 x 1 = 120 * dmax 1
122.5 x (M)2
102.5 x 1
112.5 x 1
120 x 1
125 x 1 = 128 * dmax 2
127.5 x (M)2
111 x (1)6 @ 85%

125kg Snatch

Snatch Pull:
140 x (2)3

140kg x 2 Snatch Pull

Box Jump:
30" x 3
36" x 3
38" x 3
40" x 3
42" x 3
40" x 3
38" x 3

* Notes:

-  I had a pretty spectacular day on the platform today.  I managed to snatch 125kg, the most I've done in a very long time and I nearly made 127.5kg.  Upwards and onwards to 130kg!

111kg Snatch

2016AUG28 (REST)

Rest:

- Second day of the Apti Aukhadov seminar in Cincinnati, Ohio.

Training Program for the Second Day

2016AUG27 (REST)

Rest:

- Active rest day as I'm traveling to Steven D's Strength and Conditioning in Cincinnati, Ohio to train along and be coached by Apti Aukhadov, Russian Honored Master of Sport in weightlifting and Silver Medalist of the 2012 London Olympics.

Apti Aukhadov and myself

2016AUG26 (BRU D6.W5)

High Block Power Snatch:
20 x bar work
40 x (2)5
50 x (2)3
60 x 2
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1 = 108 * dmax
110 x (M)2
90 x 1
97.5 x 1
105 x 1
107.5 x (M)2
83 x (3)3 @ 75%

105kg High Block Power Snatch

High Block Snatch Pull:
115 x (5)3

115kg x 5 High Block Snatch Pull

* Notes:

- Today's workout was intentionally designed to be light, so power snatches from the high blocks were perfect.  I made successful snatches up to 105kg, with a couple close calls with 110kg and 107.5kg.  I can't complain because today's 105kg was 3kg higher than my last high block power snatch workout, which also included foot movement.  Today's workout was done without foot movement, which for some strange reason feels much more fluid and powerful -- might have to stick with that technique indefinitely.

83kg x 3 High Block Power Snatch

2016AUG25 (BRU D5.W5)

High Block Clean + Push Press:
20 x bar work
40 x (1+2)4
55 x (1+2)2
70 x (1+2)2
85 x (1+2)2
100 x (1+2)2

High Block Clean + Push Jerk:
60 x (1+1)3
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2
100 x (1+1)2
110 x (1+1)2
120 x (1+1)2 = 123 * dmax
130 x (M)3 * clark

120kg High Block Clean + Push Jerk

High Block Clean + Front Squat + Push Jerk:
94.5 x (2+2+1)3 @ 75%

94.5kg x 2 High Block Clean + 2 Front Squat + Push Jerk

High Block Clean Pull:
130 x (5)3

130kg x 5 High Block Clean Pull

* Notes:

2016AUG24 (BRU D4.W5)

Snatch:
20 x bar work
40 x (2)4
50 x (2)2
60 x 2
70 x 1
77.5 x 1
85 x 1
92.5 x 1
100 x 1
107.5 x 1
115 x 1
121 x M
121 x 1 = 124 * dmax
124 x (M)3
101 x 1
108.5 x 1
116 x 1
122 x (M)2
123 x M
95 x (3)3 @ 75%

121kg Snatch

Snatch Pull:
131 x (5)3

131kg Snatch Pull

* Notes:

- I'm still dealing with a angry low back that just doesn't want me to feel at 100%.  Nevertheless, I'm still lifting and, in my humble opinion, lifting rather respectable weights considering the fact that my back isn't at 100%.  I had a couple attempts at 122kg and 124kg which were close, and I soon predict that these weights will fall shortly.

95kg x 3 Snatch

2016AUG23 (BRU D3.W5)

Power Clean + Front Squat + Push Jerk:
20 x bar work
40 x (1+1+1)4
50 x (1+1+1)2
60 x (1+1+1)2
70 x (1+1+1)1
80 x (1+1+1)1
90 x (1+1+1)1
100 x (1+1+1)1
110 x (1+1+1)1
120 x (1+1+1)1
130 x M

120kg Low Block Power Clean + Front Squat + Push Jerk

Power Clean + Push Jerk:
94.5 x (3+1)3 @ 75%

Low Block Clean Pull:
130 x (5)3

130kg x 5 Low Block Clean Pull

Reverse Hyper (Roller):
(150 x 20)3

* Notes:

- I'm still working around a low back injury.  I'm not sure if it's a strain or something more serious, but considering the fact that I'm able to still power clean and move, I'm assuming it's just a minor strain.  120kg was more than enough for me, as I felt sluggish under the bar.  I made an attempt at 130kg and nearly broke my right wrist, so I called it a day.

2016AUG22 (BRU D2.W5)

Low Block Snatch:
20 x bar work
40 x (1)8
50 x (1)4
62.5 x (1)2
70 x 1
77.5 x 1
85 x 1 * low back pain
70 x (1)2
77.5 x 1
85 x 1
92.5 x 1
100 x 1
107.5 x M
107.5 x 1 = 110 * dmax 1
115 x (M)3
95 x 1
102.5 x 1
110 x 1 = 113 * dmax 2
117.5 x (M)2
115 x m
115 x 1 = 118 * dmax 3
124.5 x (M)2
90.5 x (3)3

115kg Low Block Snatch

Low Block Snatch Pull:
125 x (5)3

125kg x 5 Low Block Snatch Pull

* Notes:

- Today's workout was done with an extremely sore low back.  I went to the chiropractor; got adjusted, and thought lifting would be a great idea because I felt so much better.  However, at 85kg I tweaked my back again!  I'm an idiot.  Plus, to add salt to an already sore wound I pushed on; ultimately, resulting in a successful lift at 115kg.  There were several attemtps at 117.5kg and 224.5kg which were very close, which was quite promising -- considering my current physically disabled state.  Furtermore, performing three sets of triples at 90.5kg with relative easy further validates my progress in the snatch.

-  I do believe that my lack of good mornings, RDLs and other lower back accessory work has been an associated factor in my low back pain.  I need to start using these exercises after each workout, even if it's with light weights.

90.5kg x 3 Low Block Snatch

2016AUG21 (BRU D1.W5)

Mid Block Clean:

20 x bar work

40 x (1)10

50 x (1)5

60 x (1)3

70 x (1)2

80 x (1)2

90 x (1)2

100 x (1)2

110 x 1

120 x 1

127.5 x M

127.5 x 1 = 130 * dmax

135 x M

99.5 x (3)5 @ 75%

127.5kg Mid Block Clean

Mid Block Clean Pull:

137.5 x (5)3

137.5kg x 5 Mid Block Clean Pull

Press:

20 x 5

45 x 5

55 x 4

65 x 3

75 x 2

85 x (M)2

61.5 x (3)5 @ 75%

Reverse Hyper (Roller):

(150 x 20)3

Box Jumps:

24" x 3

30" x 3

36" x 3

37.25" x 3

37.75" x 3

38" x 3

* Notes:

- LOW BACK PAIN SUCKS!  I got destroyed today due to lower back pain.  I felt great initially with a little twinge on my left side but after making 120kg and 127.5kg, then attempting 135kg -- boom!  Done!  Finished!  I didn't think much of it, until later in the day when it felt like I'd been run over my a train.  

135kg Mid Block Clean Failed Attempt

Low Back Pain

2016AUG20 (BRU D6.W4)

High Block Power Snatch:
20 x bar work
45 x (2)4
55 x (2)3
65 x 2
72.5 x 1
80 x 1
87.5 x 1
95 x 1 = 97 * dmax1
100 x (M)2
80 x 1
85 x 1
90 x 1
95 x 1
97.5 x 1
100 x 1
101 x 1
102 x 1 = 105 * dmax 2
103 x (M)2
83 x 1
88 x 1
93 x 1
98 x (M)2
86 x (2)3 @ 80%

102kg High Block Power Snatch

High Block Snatch Pull:
117 x (2)3

117kg x 2 High Block Snatch Pull

* Notes:

- Considering the height of the blocks and the fact that I was performing power snatches, I'll gladly take anything over 100kg.

2016AUG19 (BRU D5.W4)

Front Squat + Push Press:
20 x bar work
40 x (1+2)5
50 x (1+2)2
60 x (1+2)2
70 x (1+2)1
80 x (1+2)1

Front Squat + Power Jerk:
90 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 (1+1)1
130 x (1+1)1
135 x (1+1)1 = 139 * dmax
140 x (1+M)2
113 x (2+2)3 @ 80%

135kg Front Squat + Power Jerk

Reverse Hyper (Roller) + Ab Wheel:
((150 x 20) + (bw x 6))3

* Notes:

- A less than spectacular day from the rack but another day in the books.  The front squat + power jerks weren't entirely terrible, but they weren't exactly great.  The successful lift at 135kg was rather lackluster, as my elbows were questionably soft.  I need to work on finishing my jerk with aggression and locked elbows.  More work to do as usual.

2016AUG18 (BRU D4.W4)

Mid Block Snatch:
20 x bar work
40 x (1)6
50 x (2)2
57.5 x 2
65 x 2
72.5 x 2
80 x 2
87.5 x 2
95 x 1
102.5 x 1
110 x 1 = 113 * dmax 1
117.5 x (M)2
92.5 x 1
107.5 x 1
115 x 1 = 118 * dmax 2
119 x (M)2
99 x 1
109 x 1
116 x M
116 x 1 = 119 * dmax 3
119 x (M)2
119 x 1
121 x 1 = 124 * dmax 4
123 x (M)2
101 x (2)3 @ 80%

121kg Mid Block Snatch

Mid Block Snatch Pull:
136 x (2)3

136kg x 2 Mid Block Snatch Pull

Rolling Thunder Hang:
bw x (10c)2
bw x (9c)1
bw x (8c)1

Plank + Standing Band Cuban Curl:
((bw x 45s) + (Purple x 20))3

* Notes:

- 121kg off the mid block -- EPIC!  It only took me four waves but with each subsequent wave I managed to snatch just a little more - 110kg, 115kg, 116kg, 121kg.  I'm very pleased with today's results.

2016AUG17 (BRU D3.W4)

Front Squat:
20 x (5)2
40 x 5
60 x 3
80 x 2
100 x 1
120 x 1
140 x 1
150 x 1
160 x 1 = 164 * dmax
170 x M
133 x (2)3 @ 80%

160kg Front Squat

High Block Power Clean:
20 x bar work
50 x 3
70 x 2
90 x 2
110 x 2 = 116 * dmax 1
120 x (M)2 * CLARK!
100 x (1)2
110 x 1
115 x 1 = 118 * dmax 2
120 x (M)2 * CLARK!
96.5 x (2)3 @ 80%

115kg High Block Power Clean

High Block Clean Pull:
130 x (2)3

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

Box Jump:
18" x 3
30" x 3
36" x 3
36.75" x 2
37.5" x (1)2
36.75" x 2
36" x (3)2

* Notes:

- Today I would have done better luck trying to suck my own asshole than trying to power clean from the blocks.  Mentally, I couldn't get past a very easy weight of 120kg.  So frustrating when 120kg is such as easy weight to lift.

2016AUG16 (BRU D2.W4)

Snatch:
20 x bar work
40 x (1)5
50 x (1)2
55 x 1
60 x 1
65 x 1
70 x 1
75 x M
75 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x M
100 x 1
106 x 1
112.5 x 1 = 115 * dmax 1
117.5 x (M)2
97.5 x 1
105 x 1
112.5 x (M)2
112.5 x 1
115 x 1
117.5 x 1 = 120 * dmax 2
121 x (M)2
98 x (2)3 @ 80%

117.5kg Snatch

Snatch Pull:
132.5 x (2)3

132.5kg x 2 Snatch Pull

Press:
20 x 5
40 x 5
50 x 4
60 x 3
70 x 2
80 x 1 = 82 * dmax
67.5 x (2)3 @ 80%

Ab Wheel:
bw x (6)3

* Notes:

- Not a bad day on the platform.  I had a couple close calls with 121kg but I couldn't successfully lift the weight.  I need to work on my speed under the bar -- time for some hang movements in the next 4 week cycle.

2016AUG15 (BRU D1.W4)

High Block Clean + Press:
20 x bar work
50 x (1+2)6
60 x (1+2)4
70 x (1+2)3

High Block Clean + Press + Push Jerk:
80 x (1+1+1)2

High Block Clean + Power Jerk:
90 x (1+1)1
100 x (1+1)1
107.5 x (1+1)1
115 x (1+1)1
122.5 x (1+1)1
130 x (1+1)1
137.5 x (1+1)1 = 141 * dmax
115 x (2+1)3 @ 80%

137.5kg High Block Clean + Power Jerk

High Block Clean Pull:
152.5 x (2)3

152.5kg x 2 High Block Clean Pull

Bent Rows:
20 x 10
50 x (10)4

Reverse Hyper (Roller) + Plank:
((150 x 20) + (bw x 45s))3

* Notes:

- It wasn't a bad start to a Monday with a top weight of 137.5kg in the clean + power jerk from the high blocks.  As sore and tight as my legs were yesterday, today (after a restful night of sleep) they felt pretty damn good.  Standing up from the cleans wasn't all that difficult; however, I did decide to call 137.5kg my top weight for the day based upon the speed of the recovery -- which I felt was too slow.  I've cut back on the volume and I'm going to focus more on intensity for this week.

2016AUG14 (BRU D6.W3) * DELOAD

Clean Recovery:
20 x bar work
50 x (3)2
70 x 3
90 x 2
110 x 1
130 x 1
150 x 1 = 154 * dmax
170 x M
155 x M
102 x (2)5 @ 65%

150kg Clean Recovery

Low Block Power Snatch:
20 x bar work
40 x (3)2
50 x 3
60 x 2
70 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x M
100 x 1
105 x (M)3
105 x 1 = 108 * dmax
72 x (2)5 @ 65%

105kg Low Block Power Snatch

Low Block Snatch Pull:
115 x (3)3

115kg Low Block Snatch Pull

* Notes:

- A horrible day on the platform.  It's almost like I've plateaued in my training.  150kg for a single in the clean recovery felt incredibly heavy considering I had done a triple with the same weight.  Plus, the power snatches were absolutely terrible.  My form, technique, speed, and stability was completely off!

2016AUG13 (BRU D5.W3) * DELOAD

Mid Block Clean + Push Jerk:
20 x bar work
40 x (1+2)5
50 x (1+2)1
60 x (1+2)1
70 x (1+2)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (M)2
120 x (1+1)1 = 123 * dmax
82 x (2+2)5 @ 65%

120kg Mid Block Clean + Push Jerk

Mid Block Clean Pull:
130 x (3)3

130kg Mid Block Clean Pull

* Notes:

- I suck!  Weak as hell today.  Zero legs and zero motivation!

2016AUG12 (BRU D4.W3) * DELOAD

High Block Snatch:
20 x bar work
40 x (1)8
55 x (1)4
65 x (2)2
75 x 2
85 x 1
95 x 1
100 x 1
105 x 1
111 x M
111 x 1
115 x M
115 x 1
119 x (M)2
122 x (M)2
118.5 x M
118.5 x 1 = 121 * dmax
80.5 x (2)5 @ 65%

118.5kg High Block Snatch

High Block Snatch Pull:
128.5 x (3)3

128.5kg High Block Snatch Pull

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- 118.5kg high block snatch -- what can I say?  Not bad for a "deload" day; however, there were attempts at 119kg and 122kg that were all very close -- just slightly forward.  I'm looking to turn those missed attempts into successful ones in the very near future.

2016AUG11 (BRU D3.W3) * DELOAD

Paused Front Squat:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 2
130 x 2
150 x 1 = 154 * dmax
102 x (2)5 @ 65%

150kg Paused Front Squat

Power Clean:
20 x bar work
50 x 3
70 x 2
90 x 1
110 x 1
120 x 1
130 x 1
140 x 1 = 144 * dmax
146 x (M)2
95.5 x (2)5 @ 65%

140kg Power Clean

Clean Pull:
150 x (3)3

150kg x 3 Clean Pull

Box Jump:
36" x (3)3

* Notes:

- Not a bad third day of "deload" with a top weight of 150kg in the paused front squat with a three second pause in the hole.  Power cleans went fairly well too, with a final weight of 140kg.  I made two attempts at 146kg and they were close, but not close enough.  I'll get it soon enough.

2016AUG10 (BRU D2.W3) * DELOAD

Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x (2)2
70 x (2)2
80 x M
80 x (1)2
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1
111 x 1
116 x 1
120 x 1 = 123 * dmax
122 x (M)2
123 x M
82 x (2)5 @ 65%

120kg Snatch

Snatch Pull:
130 x (3)3

130kg x 3 Snatch Pull

Standing Band Cuban Curl:
Purple x (20)3

Captains of Crush:
#1.5 x 10 L/R
#1.5 x 8 L/R
#1.5 x 6 L/R
#1.5 x 4 L/R
#1.5 x 2 L/R

* Notes:

-  Second day of "deload" and I snatch 120kg.  I can't explain it, but I will relish in the moment.  For some strange and unexplainable reason the weights felt fairly light up to 116kg.  120kg was a stretch that I somehow made, and the missed lifts at 122kg and 123kg were very close.  Soon!

2016AUG09 (BRU D1.W3) * DELOAD

High Block Clean + Push Press:
20 x bar work
40 x (1+2)5
55 x (1+2)3
70 x (1+2)2
85 x (1+2)1

High Block Clean + Push Jerk:
100 x (1+1)1
115 x (1+1)1
125 x (1+1)1
135 x (1+1)1 = 139 * dmax
143 x M

135kg High Block Clean + Push Jerk

High Block Clean + Front Squat + Push Jerk:
92.5 x (1+1+2)5 @ 65%

92.5kg High Block Clean + Front Squat + 2 Push Jerk

High Block Clean Pull:
145 x (3)3

145kg x 3 High Block Clean Pull

Wide Stance Good Morning:
20 x 10

* Notes:

- My legs feel very weak lately and it definitely showed with the 135kg clean.  Standing up from the bottom of the hole was a grueling chore.  Hopefully, the "deload" will help turn the tide for me.

2016AUG08 (BRU D6.W2)

Clean Recovery:
20 x bar work
55 x 3
75 x 3
95 x 3
115 x 2
135 x 1 = 139 * dmax
155 x (M)2
106.5 x (2)5 @ 75%

135kg Clean Recovery

Power Snatch:
20 x bar work
50 x (3)2
60 x (2)2
70 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
102.5 x 1
105 x 1 = 108 * dmax
83 x (2)5 @ 75%

105kg Power Snatch

Snatch High Pull:
115 x (4)3

115kg x 4 Snatch High Pull

Press:
20 x 5
40 x 3
50 x 3
60 x 3
70 x 2
80 x 1
85 x 1 = 87 * dmax
90 x M
67.5 x (2)5 @ 75%

85kg Press

* Notes:

- Today's workout was extremely long but considering the cooler weather it wasn't as taxing and laborious as a typical workout done in 90 degree weather with 100 percent humidity.  I did manage to power snatch 105kg, it was extremely ugly but still counts.  Additionally, I was able to press 85kg, which might be a new PR.  So, all in all, not a bad day on the platform.  The clean recoveries were complete shit.  I just didn't have the leg drive today to power the weights off the safety racks.  I may need to drop this particular exercise for a little while and switch over to paused front squats to add some variety.

2016AUG07 (BRU D5.W2)

Low Block Clean + Push Press:

20 x bar work

40 x (1+2)4

50 x (1+2)3

Low Block Clean + Push Press + Push Jerk:

65 x (1+1+1)1

75 x (1+1+1)1

85 x (1+1+1)1

95 x (1+1+1)1

105 x (1+1+1)1

Low Block Clean + Power Jerk:

115 x (1+1)1

125 x (1+1)1

135 x (1+1)1 = 139 * dmax

135kg Low Block Clean + Power Jerk

Low Block Clean + Push Jerk:

106.5 x (2+2)5 @ 75%

Low Block Clean Pull:

145 x (4)3

145kg x 4 Low Block Clean Pull

RDL:

106.5 x (5)3

Box Jump:

24" x 3

30" x 3

36" x (3)3

Plank:

bw x (40s)3 

* Notes:

- Super hot garage that makes for a very uncomfortable workout, but it got done!  

2016AUG06 (BRU D4.W2)

Low Block Snatch:
20 x bar work
40 x (1+2)3 * muscle snatch + overhead squat
50 x (3)3
60 x 3
75 x 2
85 x 1
95 x 1
100 x 1
105 x 1
110 x 1
112.5 x 1 = 115 * dmax 1
115 x (M)2
95 x M
95 x 1
100 x 1
105 x M
105 x 1
110 x 1
113 x 1
114 x 1 = 117 * dmax 2
90 x (2)5 @ 75%

114kg Low Block Snatch

Low Block Snatch Pull:
124 x (4)3

124kg Low Block Snatch Pull

* Notes:

- Quick workout due to time constraints but I got my snatches done for the day.  Nothing super or spectacular, since I can't seem to budge past the 120kg mark, but small increases towards 120kg is progress, no matter how small.

2016AUG05 (BRU D3.W2)

Partial + Full Front Squat:

20 x (5)2
55 x (3)2
75 x (3)2
95 x 3
115 x 1
135 x 1
155 x 1 = 159 * dmax
121.5 x (2)3 @ 75%

150kg Partial + Full Front Squat

Mid Block Power Clean:
50 x (3)2
70 x 3
90 x 3
110 x 2
130 x 1
140 x 1
151 x (M)2
110 x (2)3 @ 75%

140kg Mid Block Power Clean

Mid Block Clean Pull:
150 x (4)3

150kg Mid Block Clean Pull

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 25) + (bw x 25))3

Standing Band L-Fly:
Green x (20)3

Captains of Crush:
((#1.5 x 1 L/R)) + (#2 x 1 L/R))3
#1.5 x 4 L/R

* Notes:

- My right should is giving me some greif, so I decided not to go overhead today and allow it some rest.  Hopefully, it will recover by tomorrow -- one can only hope!

2016AUG04 (BRU D2.W2)

Mid Block Snatch:
20 x bar work
40 x (3)5
55 x 3
65 x 3
75 x 3
85 x 3
95 x 3 = 97 * dmax 1
100 x (M)2
80 x 1
87.5 x 1
95 x 1 = 97 * dmax m
102.5 x (M)2
82.5 x 1
87.5 x 1
92.5 x 1
97.5 x 1
102.5 x 1 = 105 * dmax 2
107.5 x (M)2
81 x (2)4 @ 75%

102.5kg Mid Block Snatch

Mid Block Snatch Pull:
112.5 x (4)4

112.5kg x 4 Mid Block Snatch Pull

Twist Yo Wrist:
5 x 1
10 x (1)3

Captains of Crush:
#1.5 x (5 L/R)3

Barbell Cuban Curl:
2.5 x (10)3

* Notes:

- A complete shit-storm of lifting today.  Missed lifts after missed lifts coupled with increasing levels of frustration only made things worse.  I should have stayed in bed today.  FUCK!

2016AUG03 (BRU D1.W2)

Mid Block Clean + Push Press:
20 x bar work
40 x (1+2)5
55 x (1+2)3
65 x (1+2)2
75 x (1+2)2
85 x (1+2)2
95 x (1+2)2
105 x (1+2)2

Mid Block Clean + Power Jerk:
115 x (1+1)1
125 x (1+M)1
125 x (1+1)1
130 x (1+1)1
135 x (1+M)1
135 x (1+1)1
142.5 x (1+1)1 = 146 * dmax
111.5 x (2+1)3 @ 75%

142.5kg Mid Block Clean + Power Jerk

Mid Block Clean Pull:
152.5 x (4)3

152.5kg x 4 Mid Block Clean Pull

RDL:
111.5 x (4)3

Plank:
bw x (35s)3

Box Jump:
18" x 3
30" x (3)3
36" x 3

* Notes:

-  Mid Block Clean + Push Presses weren't as bad as I had imagined, considering the fact that I haven't done many push presses lately.  The two missed lifts at 125kg and 135kg were entirely due to being soft in the reception and I think it had a lot to do with the switch in transistioning from push presses to power (push) jerks.  It took a little time to adjust and, once I did, I managed to top off at 142.5kg -- not to shabby!

2016AUG02 (BRU D6.W1)

High Block Power Snatch:
20 x bar work
40 x (3)3
50 x 3
60 x 3
70 x 3
80 x 2
90 x 1
95 x 1
100 x 1
102.5 x 1 = 105 * dmax
75.5 x (3)4 @ 70%

102.5kg High Block Power Snatch

High Block Snatch Pull:
112.5 x (5)3

Clean Recovery:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 2
130 x 1
150 x 1 = 154 * dmax
170 x (M)2
110 x (3)3 @ 70%

150kg Clean Recovery

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 25) + (bw x 25))3

* Notes:

- After getting my jaw and face rearranged by the dentist, I didn't have very high hopes for today's workout.  However, I did get past 100kg on the high block power snatches, which I wasn't honestly expecting.  Additionally, I

2016AUG01 (BRU D5.W1)

High Block Power Clean + Push Jerk:
20 x bar work
40 x (1+2)5
50 x (1+2)3
60 x (1+2)2
70 x (1+2)1
80 x (1+2)1
90 x (1+2)1
100 x (1+2)1
110 x M

High Block Power Clean + Power Jerk:
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1
135 x (1+1)1 = 139 * dmax

High Block Power Clean + Push Jerk:
99.5 x (2+2)2 @ 70%
99.5 x (3+3)1 @ 70%

135kg High Block Power Clean + Power Jerk

High Block Clean Pull:
145 x (5)3

145kg High Block Clean Pull

Calf Raise Good Morning:
30 x 5
40 x 5
50 x 5

Standing Band L-Fly:
Purple x (20)3

* Notes:

- Dog tired but managed to knock out a relatively quick workout with a top weight of 135kg.  Ideally, I wanted to hit 140kg but 135kg was a little too slow and off for my liking.  Therefore, I opted to stop at 135kg and drop down to 70% for a few doubles and a triple with 99.5kg.  Overall, a good day between the blocks.