2016SEP30 (BRU D6.W10)

Power Snatch:
20 x bar work
40 x (3)2
50 x 3
60 x 2
70 x 2
80 x 1
90 x 1
100 x 1
107.5 x 1
115 x 1 = 118 * dmax 1
120 x (M)2
100 x 1
110 x 1 = 113 * dmax 2
117.5 x (M)2
97.5 x 1
107.5 x 1
116 x 1 = 119 * dmax 3
118 x (M)2
120 x M
120 x 1 = 123 * dmax 4
121 x M
112.5 x 1/M/1M/1 @ 90%

120kg (Power) Snatch

Snatch Pull:
135 x (3)2

135kg x 3 Snatch Pull

Back Squat:
20 x 6
70 x 6
110 x (6)4

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

* Notes:

- Close with a 120kg power snatch attempt, but my ass dropped slightly below parallel resulting in a high snatch.  I'll get it soon enough.

112.5kg Power Snatch

2016SEP29 (BRU D5.W10)

Clean + Split Jerk:

20 x bar work

40 x (1+1)6

60 x (1+1)4

80 x (1+1)2

100 x (1+1)2

120 x (1+1)1

130 x (1+1)1 = 133 * dmax

140 x M

140 x (1+M)1

121.5 x (1+1)2

121.5 x (1+M)1

121.5 x (1+1)2

130kg Clean + Split Jerk

Clean Pull:

145 x (3)2

145kg x 3 Clean Pull

Back Squat:

20 x bar work

70 x 4

100 x 3

120 x (2)5

Reverse Hyper (Roller):

170 x (14)3

* Notes:

- Why did I decide to split jerk today?  Because I'm a fucking retard.  End of story.

121.5kg Clean + Split Jerk

2016SEP28 (BRU D4.W10)

High Block Snatch:
20 x bar work
40 x (1)5 * muscle snatch
40 x (3)2
50 x (2)2
60 x (2)2
71 x (2)2
82 x (2)2
93 x 1
104 x M
104 x 1
110.5 x M
110.5 x 1
115 x 1 = 118 * dmax
118.5 x (M)2

115kg High Block Snatch

Mid Block Snatch:
98.5 x M
98.5 x 1
106.5 x (M)2
106.5 x 1
109.5 x M
109.5 x 1 = 112 * dmax
116.5 x (M)2

109.5kg Mid Block Snatch

Snatch:
96.5 x 1
108 x (1)3 @ 90%

108kg Snatch

High Block Snatch Pull:
130 x (3)2

130kg x 3 High Block Snatch Pull

Back Squat:
70 x 4
110 x (4)5

Reverse Hyper (Roller) + Hanging Leg Raise:
((170 x14) + (bw x 14))3

Box Jump:
36" x 3
38" x 3
40" x (3)3

* Notes:

- Deplorable workout.  I only managed to snatch 115kg off the high blocks, which is 5kg under my best.  Disgusting and downright disappointing.

2016SEP27 (BRU D3.W10)

High Block Power Clean + Press:
20 x bar work
40 x (1+2)5
50 x (1+2)2
60 x (1+2)2
70 x (1+2)2
80 x (1+2)1
85 x (1+2)1

High Block Power Clean + Push Press:
90 x (1+1)1
100 x (1+1)1 = 103 * dmax
105 x (1+M)2
94.5 x (1+1)3 @ 90%

100kg High Block Power Clean + (Push) Press:

High Block Power Clean + Power Jerk:
104.5 x (1+M)1
104.5 x (1+1)1
109.5 x (1+1)1
114.5 x (1+1)1
119.5 x M
119.5 x (1+1)1
124.5 x (1+M)1
124.5 x (1+1)1 = 127 * dmax
129.5 x (M)2
116.5 x (1+1)3 @ 90%

124.5kg High Block Power Clean + Power Jerk

High Block Clean Pull:
139.5 x (3)4

139.5kg x 3 High Block Clean Pull

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

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Horrible day on the platform.  Apprehension and doubt dominated my brain today, resulting in one of the worst power clean performances in a long time.  Anything below 130kg is considered a warm-up weight, yet I couldn't push past that today.  Am I overtraining or just being a complete pussy?

2016SEP26 (BRU D2.W10)

Snatch:
20 x bar work
40 x (3)3
50 x (2)2
60 x 2
70 x (1)2
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 = 123 * dmax 1
125 x (M)2
105 x M
105 x 1
115 x M
115 x 1
122.5 x (M)2
122.5 x 1 = 125 * dmax 2
125 x (M)2
114.5 x (M)4 @ 90%
105 x M
105 x 1

122.5kg Snatch

Snatch Pull:
137.5 x (2)3

137.5kg x 2 Snatch Pull

Back Squat:
20 x bar work
60 x 6
100 x (6)5

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

* Notes:

- A great start that turned to complete shit.

2016SEP25 (BRU D1.W10)

Mid Block Clean + Press:
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+1/M)1

Mid Block Clean + Push Press:
90 x (1+1)2
100 x (1+1)2
110 x (1+M)1
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
122.5 x (1+M)1
122.5 x M
122.5 x (1+M)1

120kg Mid Block Clean + Push Press

Mid Block Clean + Push Jerk:
122.5 x (1+M)1
122.5 x (1+1)1
127.5 x (1+1)1
132.5 x (1+M)1
132.5 x (1+1)1
137.5 x (M)2
137.5 x (1+M)1
120 x (1+1)3 @ 90%

132.5kg Mid Block Clean + Push Jerk

Mid Block Clean Pull:
147.5 x (3)3

147.5kg x 3 Mid Block Clean Pull

Box Jump:
36" x 3
39" x 3
42" x 1

* Notes:

- Horrible day on the platform.  For the life of me, I can't seem to shake off this spell of dizziness.  It's destroying my clean and jerks.  Once I reach around 120kg, it comes on so heavily that I find myself ditching the bar, or wanting to take a dirt-nap upon dropping the bar.  I'm frustrated as hell.

120kg Mid Block Clean + Push Jerk

2016SEP24 (BRU D6.W9) * DELOAD

Mid Block Power Snatch:
20 x bar work
40 x (3)5
50 x (2)2
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
107.5 x M
107.5 x 1 = 110 * dmax 1
114 x M
94 x 1
101 x 1
108 x (M)2
88 x 1
95 x 1
101 x 1
106 x 1
110 x M
110 x 1
113 x M
113 x 1
115 x 1 = 118 * dmax 2
116 x (M)3
84.5 x (3)3 @ 70%

115kg Mid Block Power Snatch

Mid Block Snatch Pull:
125 x (3)2

125kg x 3 Mid Block Snatch Pull

Snatch Grip Plyo Jumps:
20 x (6)3

* Notes:

- Add 2kg from my last mid block power snatch session.  I should have had more, but I couldn't quite get the timing of my power snatches down correctly.  I was waiting too long in the extension instead of aggressively pulling myself under the bar.  Additionally, I noticed that my chest was starting to drop in the catch -- never a good predictor of a successful lift.  Nevertheless, 2kg is an increase.

84.5kg x 3 Mid Block Power Snatch

2016SEP23 (REST) * DELOAD

Rest:

Uesaka Competition Change and Collars

- Taking a day off from the platform to get some chiropractic work done along with a well needed massage.

2016SEP22 (BRU D5.W9) * DELOAD

Power Clean:
20 x bar work
40 x (1)5
70 x (1)3
100 x 1
130 x M
120 x M
70 x (1)3
80 x (1)3
90 x (1)2
100 x (1)2
110 x (1)2
120 x (1)2 = 123 * dmax
130 x (M)2 * clark
88 x (1)6 @ 70%

120kg Power Clean

Clean Pull:
130 x (3)2

130kg x 3 Clean Pull

Front Squat:
20 x bar work
40 x (3)2
60 x 3
80 x 3
100 x 2
120 x 1
140 x M
125 x M
125 x 1 = 128 * dmax

Reverse Hyper (Roller):
(170 x 12)2

* Notes:

- I'm feeling extremely sluggish and slow today.  Empathetic and melancholy best describe my current state, and power cleaning 130kg -- just wasn't happening today.  Time to rest and recoupe.  I can hardly wait for my chiropractic appointment and massage scheduled for tomorrow!

88kg Power Clean

2016SEP21 (BRU D4.W9) * DELOAD

Snatch:
20 x bar work
40 x (2)5
50 x (2)3
60 x 2
70 x 2
80 x 1
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
117.5 x (M)2
97.5 x 1
105 x (M)2
85 x 1
92.5 x 1
100 x 1
107.5 x 1
115 x 1 = 118 * dmax 2
100 x M
110 x 1
105 x 1
110 x 1
115 x 1 = 118 * dmax 3
120 x (M)6
84.5 x (2)3 @ 70%

115kg Snatch

Snatch Pull:
125 x (3)2

125kg x 3 Snatch Pull

DE Front Squat:
20 x bar work
78 x (2)10 @ 65%

Box Jump:
36" x 3
38.25" x 3
40" x 3
41.25" x 3
42.5" x 3

* Notes:

- Dog tired with zero legs.  I having a very troublesome time locking out my shoulders/elbows in the catch and I felt like I had nothing for leg strength today.  I felt slow, soft and sluggish.  I think the added front/back squats are negatively affecting the classic lifts; however, it may be too early to tell.

84.5kg x 2 Snatch

2016SEP20 (BRU D3.W9) * DELOAD

Low Block Clean + Power Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)4
60 x (1+1)2
70 x (1+1)2
80 x (1+1)2
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (1+1)1
127.5 x (1+1)1
135 x (1+M)1
135 x (1+1)1 = 139 * dmax
140 x (M)2
120 x (1+1)1
130 x (1+M)1
130 x (1+1)1
137.5 x (M)2
104.5 x (1+1)6 @ 77% *

135kg Low Block Clean + Power Jerk

Low Block Clean Pull:
145 x (3)3

145kg x 3 Low Block Clean Pull

DE Back Squat:
45 x 3
85 x (3)10

Clean Grip Plyo Jump:
20 x (6)3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- Complete shit.  Enough said.

104.5kg Low Block Clean + Power Jerk

2016SEP19 (BRU D2.W9) * DELOAD

High Block Snatch:
20 x bar work
40 x (2)5
50 x (2)3
60 x (2)2
70 x (2)2
80 x 1
90 x M
100 x 1 = 103 * dmax 1
110 x (M)2
90 x M
90 x 1
100 x 1
107.5 x 1 = 110 * dmax 2
115 x (M)2
95 x 1
105 x 1
112.5 x M
112.5 x 1
120 x (M)2
120 x 1 = 123 * dmax 3
122 x (M)2
88 x (2)5 @ 70%

120kg High Block Snatch

High Block Snatch Pull:

130 x (3)3

130kg x 3 High Block Snatch Pull

D.E. Front Squat:

20 x 5

60 x (3)10 @ 50%

Good Morning:

30 x 6

40 x 6

50 x 6

* Notes:

- I felt extremely forward today in my snatch reception and it showed with all the missed lifts, but at least, I got to successfully lift 120kg.  Thankfully!

88kg x 2 High Block Snatch

2016SEP17 (BRU D1.W9) * DELOAD

Mid Block Clean + Squat Jerk:
20 x bar work
40 x (1+1)5
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
120 x (1+M)1
120 x (1+1)1
125 x (1+1)1 = 128 * dmax
130 x (1+M)3
91.5 x (1+1)3 @ 70%

125kg Mid Block Clean + Squat Jerk

Mid Block Clean Pull:
135 x (3)3

135kg x 3 Mid Block Clean Pull

* Notes:

- I fucking suck!  Thank God it's a deload week.

91.5kg Mid Block Clean + Squat Jerk

2016SEP16 (BRU D6.W8)

Mid Block Power Snatch:
20 x bar work
40 x (2)4
50 x (2)2
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
107.5 x 1
112.5 x M
112.5 x 1
115 x M
115 x 1 = 118 * dmax
118 x (M)3
98 x 1
105.5 x 1
113 x (M)2
113 x 1
118 x (M)2 * CLARK
102.5 x (1)6 @ 85%

115kg Mid Block Power Snatch

Mid Block Snatch Pull:
125 x (3)3

125kg Mid Block Snatch Pull

Snatch Grip Plyo Jumps:
20 x (6)4

* Notes:

- I can't believe that I haven't done a mid block power snatch since starting this particular program.  I reviewed all my video clips and couldn't find any instance of using the mid blocks for power snatches.  I wanted to use it as a guage to determine the amount of progress I have made, but since there isn't any, I suppose this 115kg power snatch will be the benchmark.

102.5kg Mid Block Power Snatch

2016SEP15 (BRU D5.W8)

Front Squat:
20 x bar work
40 x (5)2
60 x (4)2
80 x (3)2
100 x (2)2
120 x (1)2 = 123 * dmax
140 x (M)2 * dizziness
106.5 x (3)3 @ 85%

120kg Front Squat

Rack Squat Jerk:
20 x bar work
40 x (3)2
50 x (3)2
70 x 3
90 x 2
100 x 2
120 x 1 = 123 * dmax

120kg Rack Squat Jerk

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

Box Jump:
18" x 3
36" x 3
38" x 3
40" x 3
42" x 3
44" x 3
45.25" x 3

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I'm feeling very sluggish and lightheaded today; specifically, with the front squats.  I know that 140kg should have been a very easy front squat weight, but with a major case of the "dizzies" I couldn't keep my shit together.  The bar is so deep into my neck that it's cutting off blood circulation to my head, thereby, causing me to get lightheaded.  I've tried shifting my hands and the only cure to help mediate the "dizzies" was to aggressively shrug my shoulders internally to place the bar more on my shoulders vice collarbone and neck.  It worked, but felt extremely uncomfortable.  Fuck!

2016SEP14 (BRU D4.W8)

Low Block Power Clean + Squat Jerk:
20 x bar work
40 x (1+1)4
50 x (1+1)2
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
120 x (1+1)1
130 x (1+M)1 * dizzy
140 x (1+M)1 * dizzy

120kg Low Block Power Clean + Squat Jerk

Low Block Power Clean:
144 x M
144 x 1
148 x M
148 x 1 = 152 * dmax 1
151 x (M)2
131 x 1
141 x 1
149 x 1 = 153 * dmax 2
152 x (M)5
132 x (2)6 @ 85%

149kg Low Block Power Clean

Low Block Clean Pull:
160 x (3)3

160kg Low Block Clean Pull

* Notes:

- Add 3kg to my most recent power clean best and I'm only shy of 1kg of my all time PR.  Not a bad day!

132kg x 2 Low Block Power Clean

2016SEP13 (BRU D3.W8)

Snatch:
20 x bar work
40 x (2)3
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1
100 x 1
110 x 1
117.5 x M
117.5 x 1
122.5 x 1 = 125 * dmax 1
127.5 x (M)2
107.5 x 1
115 x 1
122.5 x 1
127.5 x M
127.5 x 1 = 130 * dmax 2
130 x (M)2
110 x M
110 x 1
117.5 x 1
125 x M
125 x 1
130 x (M)2
130 x 1 = 133 * dmax 3
115 x (1)6 @ 85%

130kg Snatch

Snatch Pull:
140 x (3)3

140kg x 3 Snatch Pull

* Notes:

- An EPIC day on the platform, with a new (recent) PR of 130kg in the snatch.  I took me three waves but the last and final attempt (5th to be exact) was the successful lift!

115kg Snatch

2016SEP12 (BRU D2.W8)

Clean + Squat Jerk:
20 x bar work
40 x (1+1)3
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
120 x (1+1)1

Clean + Power Jerk:
130 x (1+1)1
140 x M
140 x (1+M)1
140 x (1+1)1 = 144 * dmax
124.5 x (1+1)6 @ 85%

140kg Clean + Power Jerk

Clean Pull:
150 x (3)3

150kg x 3 Clean Pull

Press:
20 x bar work
40 x 5
50 x 4
60 x 3
70 x 2
80 x 1 = 82 * dmax
71.5 x (3)4

Good Morning:
20 x 6
30 x 6
40 x 6

Plank:
(bw x 30s)3

* Notes:

- Today wasn't a terrible day on the platform, but it could have been better.  I was going to try my best to perform squat jerks today, but as the weights progressively got heavier, I became more reluctant to drop down into a squat.  Further, I had a complete brain fart and didn't move my feet on my first attempt at 140kg, then followed it with a case of the dizzies on my second attempt.  Thankfully, the third and final attempt was successful.  I thought about going higher, but I felt like the recovery from the clean at 140kg wasn't as fast as I'd like, and decided that 140kg was my top weight for the day.

124.5kg Clean + Power Jerk

2016SEP11 (REST)

Rest:

Vintage Eleiko Training Change and Collars

(Circa 1980s)

- After yesterday's fumble with the snatches, and the fact that I may have strained a rib, I'm taking a day off.

2016SEP10 (BRU D1.W8)

Low Block Snatch:
20 x bar work
40 x (1)5
50 x (1)2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
120 x M
125 x M
130 x (M)3
121 x M
126 x M
110 x (M)2
90 x M
90 x 1
95 x 1
102.5 x 1
110 x 1
117.5 x 1 = 120 * dmax 2
125 x (M)2
105 x 1
112.5 x 1
120 x (M)3
120 x 1 = 123 * dmax 3
125 x (M)2
106.5 x (2)4 @ 85%

120kg Low Block Snatch

Low Block Snatch Pull:
130 x (3)3

130kg x 3 Low Block Snatch Pull

* Notes:

- Today was quite possibly one of the worst snatch training sessions that I've had in a very long time. Why, might you ask?  Because, I was an overly anxious and foolishly stubborn knob who was hellbent on snatching 130kg.  I was trying my very best to make a PR, which I'm capable of accomplishing; however, today wasn't the day and I continued to smash my head against the wall, so to say, and destroy a snatch workout that had a very promising beginning.  Instead, being a stubborn mule, I decided to throw all of my so-called "rules" to the current programming to the wind and try any and everything to make 130kg.  After the initial miss at 120kg, I should have dropped back to 100kg and waved back up, and I should have done this repeatedly but didn't.  Lesson learned.  Stupid, stupid, stupid.

106.5kg x 2 Low Block Snatch

2016SEP09 (BRU D6.W7)

High Block Clean + Push Jerk:
20 x bar work
40 x (1+1)6
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
120 x (1+1)2
94.5 x (3+1)3 @ 75%

120kg High Block Clean + Push Jerk

High Block Clean Pull:
130 x (4)3

130kg x 4 High Block Clean Pull

* Notes:

- I did a very quick and short workout today, because I feel like "death warmed over" after visiting the dentist for a long overdue filling replacement.  As such, I decided to keep the weights relatively light by first nailing my daily minimum of 120kg, and then focusing on speed under the bar with a few drop sets at 94.5kg.  I'll get back to the heavier weights after I recover from having my jaw rearranged.

94.5kg x 3 High Block Clean + Push Jerk

2016SEP08 (BRU D5.W7)

High Block Power Snatch:
20 x bar work
40 x (3)3
50 x (3)2
60 x 2
67.5 x 1
75 x 1
82.5 x 1
90 x 1
97.5 x M
97.5 x 1
105 x M
105 x 1 = 108 * dmax 1
97.5 x 1
102.5 x 1
107.5 x 1 = 110 * dmax 2
110 x (M)2
100 x 1
84.5 x (3)3 @ 75%

107.5kg High Block Power Snatch

High Block Snatch Pull:
117.5 x (4)3

117.5kg High Block Snatch Pull

* Notes:

- I'm dog-shit tired, sore, and down-right exhausted but I still managed to add 2.5kg to my high block power snatch.  I ended the workout short, without any front squats or box jumps, but I'll try to make it up tomorrow.  For now, I just want to rest and recuperate.

84.5kg x 3 High Block Power Snatch

2016SEP07 (BRU D4.W7)

Mid Block Power Clean:
20 x bar work
40 x (3)3
50 x (3)2
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1 = 133 * dmax 1
140 x M
150 x (M)2
140 x M
130 x 1
137.5 x (1)2
145 x 1 = 149 * dmax 2
150 x M
151 x M
152 x M
140 x 1
147.5 x M
150.5 x M
151.5 x M
150 x M
147.5 x M
114 x (3)3 @ 75%

145kg Mid Block Power Clean

Mid Block Clean Pull:
155 x (4)3

155kg x 4 Mid Block Clean Pull

* Notes:

- Today's workout -- major shit-fest!  Initially, I felt amazing.  The early sets felt so quick and easy, but one thing I didn't focus on was the turn over of my elbows and adjusting the depth of my reception, which showed when the weights got heavy.  Everything above 140kg was garbage!

114kg x 3 Mid Block Power Clean

2016SEP06 (BRU D3.W7)

Snatch:
20 x bar work
40 x (2)3
50 x (2)2
60 x 2
70 x 2
80 x 1
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
117.5 x (M)2
97.5 x 1
105 x 1
112.5 x 1
120 x 1 = 123 * dmax 2
125 x M
130 x M
110 x 1
118 x 1
126 x M
126 x 1 = 129 * dmax 3
130 x M
129 x M
99 x (3)3 @ 75%

126kg Snatch

Snatch Pull:
136 x (4)3

136kg x 4 Snatch Pull

Front Squat:
75 x 5
105 x 4
125 x 3
135 x 2
140 x 1 = 144
110 x (3)3 @ 75%

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

* Notes:

-  I'm getting so close to snatching 130kg, so damn close, but I can't seem to make it happen.  I'll get 130kg within the next couple weeks, whether it's from the floor or the blocks, it shall fall!

99kg x 3 Snatch

2016SEP05 (BRU D2.W7)

Low Block Clean + Squat Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)2
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (1+1)1
130 x (1+M)1
140 x (1+M)1
140 x (1+1)1 = 144 * dmax
110 x (1+1)6 @ 75%

140kg Low Block Clean + Squat Jerk

Low Block Clean Pull:
150 x (4)3

150kg x 4 Low Block Clean Pull

Clean Grip Plyo Jump:
20 x 6
30 x 6
40 x (6)3

* Notes:

-  140kg low block clean + squat jerk, where in the hell did this come from?  I'm not sure, but I'm happier than a fat kid at a candy store.  This is nearly a 20kg increase (17.5kg to be exact) from my all time best.  Thrilled!

110kg Low Block Clean + Squat Jerk

2016SEP04 (BRU D1.W7)

High Block Snatch:

20 x bar work

40 x (1)5

50 x (1)2

60 x (1)2

70 x (1)2

80 x (1)2

87.5 x (1)2

95 x (1)2

102.5 x M

102.5 x 1 = 105 * dmax 1

107.5 x (M)2

87.5 x 1

95 x M

95 x 1

100 x 1

105 x M

110 x 1 = 113 * dmax 2

115 x (M)2

95 x 1

105 x 1

112.5 x 1

115 x 1

117.5 x 1

120 x M

120 x 1 = 123 * dmax 3

123 x (M)3

94.5 x (3)4 @ 75%

120kg High Block Snatch

High Block Snatch Pull:

130 x (4)3

130kg High Block Snatch Pull

Front Squat:

70 x 5

100 x 4

120 x 3

130 x 2

135 x 1

106.5 x (4)3 @ 75%

Reverse Hyper (Roller):

(180 x 30)2

* Notes:

-  Not a bad day on the platform, considering the fact that I had all intentions of taking a day off and I was feeling so slow and sluggish in the early parts of the workout; however, I somehow managed to get my shit together and make a 120kg from the high blocks.  Not bad at all.

94.5kg x 3 High Block Snatch

2016SEP03 (BRU D6.W6)

Mid Block Clean + Power Jerk:
20 x bar work
50 x (1+1)3
60 x (1+1)2
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)1
125 x M
130 x (1+1)1
135 x (1+1)1 = 139 * dmax 1
140 x M
140 x (1+M)2
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1
136 x (1+1)1
140 x (1+M)1
141 x (1+1)1 = 145 * dmax 2
125.5 x (1+1)3 @ 85%

141kg Mid Block Clean + Power Jerk

Mid Block Clean Pull:
156 x (2)3

156kg x 2 Mid Block Clean Pull

* Notes:

- I am terrible at clean and jerks.  That is all.

125.5kg Mid Block Clean + Power Jerk

2016SEP02 (BRU D5.W6)

Low Block Power Snatch:
20 x bar work
40 x (3)3
50 x (2)2
60 x 2
70 x 2
80 x 2
90 x 1
97.5 x 1
105 x 1
110 x 1
113 x M
113 x 1
116 x M
116 x 1 = 119 * dmax
119 x (M)2
100 x 1
110 x 1
120 x M
118 x M
103 x (1)6 @ 85%

116kg Low Block Power Snatch

Low Block Snatch Pull:
131 x (2)3

131kg x 2 Low Block Snatch Pull

Front Squat:
20 x bar work
65 x 5
95 x 4
115 x 3
125 x 2
130 x 1 = 133 * dmax
115 x (2)3 @ 85%

Box Jump:
30" x 3
36" x 3
38" x 3
40" x 3
42" x 3
44" x M/1/1
44" x 3
42" x 3
40" x 3

* Notes:

- 11kg increase from my last low block power snatch session from this height.  Very pleased with today's results.  I was very close to making 119kg and I'll make it plus more the next time I pull from this height!

103kg Low Block Power Snatch

2016SEP01 (BRU D4.W6)

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
65 x (1+1)2
80 x (1+1)2
95 x (1+1)2
110 x (1+1)2
120 x (1+1)1
130 x (1+M)1
135 x (1+M)1
140 x (1+1)1 = 143 * dmax
145 x (M)2

140kg Power Clean + Power Jerk

Power Clean:
125 x 1
132.5 x 1
140 x 1
145 x M
142.5 x 1
145 x 1 = 148 * dmax 1
147.5 x (M)2
127.5 x 1
135 x 1
143 x 1
146 x 1 = 150 * dmax 2
151 x (M)3
129.5 x (1)6 @ 85%

146kg Power Clean

Clean Pull:
161 x (2)3

161kg x 2 Clean Pull

Back Squat:
20 x bar work
75 x 5
115 x 4
145 x 3
165 x 2 = 174 * dmax
175 x M
150 x (1)6 @ 85%

165kg x 2 Back Squat

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

* Notes:

- An extremely long workout but very productive with a power clean of 146kg. My power jerks are a complete abomination, and need some serious work and intervention.  Furthermore, my back squat was pure shit.  I need to get my legs stronger because at this point they are as weak as a 12 day olds.

129.5kg Power Clean