2016OCT31 (BRU2 D1.W5)

Snatch Deadlift + High Hang Snatch:
40 x (1+3)1
42.5 x (1+3)2
52.5 x (1+3)2
62.5 x (1+2)2
72.5 x (1+2)2
82.5 x (1+1)2
92.5 x (1+1)2
102.5 x (1+1)2
112.5 x (1+1)1
122.5 x (1+1)1 = 125 * dmax
127.5 x (1+M)1 * clark
96 x (1+3)3 @ 75%

122.5kg Snatch Deadlift + High Hang Snatch

Snatch Pull + High Hang Snatch Pull:
127.5 x (1+3)3

127.5kg Snatch Pull + 3 High Hang Snatch Pull

Front Squat:
20 x bar work
50 x (1@3s Pause + 2)1
70 x (1@3s Pause + 2)1
90 x (1@3s Pause + 2)1
110 x (1@3s Pause + 2)1 = 119 * dmax
92 x (1@3s Pause + 2)3 @ 75% (91.5)

Box Jump:
36" x (3)5

* Notes:

- Not a bad day when you can add 5kg to your previous best.  Happy!

96kg Snatch Deadlift + 3 High Hang Snatch

2016OCT30 (REST)

Rest:

Cracked and flaking Uesaka 25kg Bumper

- Another day of rest.

2016OCT29 (REST)

Rest:

Uesaka 25kg Inner Hub

- Time to rest and prep for carbnite.

2016OCT28 (BRU2 D6.W4)

Power Clean + Power Jerk:
20 x bar work
40 x (1+3)3
70 x (1+1)2
90 x (1+1)2
110 x (1+1)2
120 x (1+1)2
130 x M * clark

Power Clean + Split Jerk:
130 x (1+1)1 = 133 * dmax 1
137.5 x (M)2 * clark
117.5 x (1+1)1
117.5 x (1+M)1
117.5 x (1+1)1
125 x (1+1)2
132.5 x (1+1)1 = 135 * dmax 2
132.5 x (1+M)1
132.5 x M
110 x (1+1)2 @ 80%
110 x (1+M)1
110 x (1+1)1

132.5kg Power Clean + Split Jerk

Clean Pull:
147.5 x (2)2

147.5kg x 2 Clean Pull

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

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

Box Jump:
30" x 3
36" x 3
38.5" x 3

* Notes:

- Very frustrating workout.  One clark after another.  My mind is not in the game at the moment and it needs to change.

110kg Power Clean + Split Jerk

2016OCT27 (BRU2 D5.W4)

Mid Block Power Snatch:
20 x bar work
40 x (3)3
50 x 2
70 x (2)2
80 x (1)2
90 x 1
100 x 1
107.5 x 1
112.5 x 1 = 115 * dmax
97.5 x M
97.5 x 1
107.5 x (M)2
87.5 x 1
97.5 x 1
105 x 1
110 x (M)2 * clark
94 x 1/2/3/3/2/1 @80%

112.5kg Mid Block Power Snatch

Mid Block Snatch Pull:
127.5 x (3)2

127.5kg x 3 Mid Block Snatch Pull

* Notes:

- What a horrible day it was on the platform.  I'm actually 2.5kg under my 115kg best, which happened over a month ago.  Progress has stalled and I'm a little frustrated and tired today.  Because of this, I decided to forego the back squats that were planned for the day, and do them tomorrow after I'm finished with my power cleans.  I'm getting lazy and weak as hell.

94kg Mid Block Power Snatch

2016OCT26 (BRU2 D4.W4)

Clean Deadlift + High Hang Clean + Split Jerk:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)3
80 x (1+1+1)3
100 x (1+1+1)2
120 x (1+1+1)2
130 x (1+1+1)1 = 133 * dmax
137.5 x (M)2 * clark
117.5 x M * clark
109 x (1+1+1)8 @ 80% (108.5)

130kg Clean Deadlift + High Hang Clean + Split Jerk

Clean Pull:
145 x (2)3

145kg x 2 Clean Pull

Clean Grip Bar Plyo Jump:
20 x (6)3

Good Morning:
20 x 6
40 x 6
60 x 6
80 x 2 * lbp

* Notes:

- I fucking hate the clean and jerk, because I suck dick at it.  Today was an abysmal demonstration of what a complete shit I am with the clean.  Why, for the life of me can't I clean 137.5kg -- a weight I use to handle with ease in the past is now my fucking nemesis.  Piss!

109kg Clean Deadlift + High Hang Clean + Split Jerk

2016OCT25 (BRU2 D3.W4)

Snatch:
20 x bar work
40 x (1)6
60 x (2)2
80 x (1)2
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
120 x (M)2
100 x 1
110 x 1
120 x M
120 x 1 = 123 * dmax 2
125 x (M)2
105 x M
105 x 1
110 x 1
117.5 x M
117.5 x 1
122.5 x (M)3
101 x (M)2 @ 80% (100.5)
101 x (1)8 @ 80% (100.5)

120kg Snatch

Snatch Pull:
135 x (2)3

135kg x 2 Snatch Pull

Back Squat:
20 x 6
60 x 6
100 x 5
120 x 2
140 x (4)3
190 x 30c * Walk Out

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

* Notes:

- Not the most productive day on the platform.  Higher weights above 120kg wasn't happening, and that's frustrating considering the deload went fairly well, so successfully lifting higher weights should (in theory) happen, but it's not.  Hopefully, things will turn around in the next couple days before I start the next 4 week cycle.

101kg Snatch

2016OCT24 (BRU2 D2.W4)

Mid Block Power Clean + Split Jerk:
20 x bar work
40 x (1+1)3
50 x (1+1)3
80 x (1+1)3
110 x (1+1)2
120 x (1+1)1
130 x (1+1)1 = 133 * dmax
140 x (1+0)1

140kg Mid Block Power Clean

147.5 x (M)2
127.5 x 1
137.5 x M
137.5 x 1
145 x (M)2
125 x (M)2
117 x (1+1)6 @ 80%

130kg Mid Block Power Clean + Split Jerk

Mid Block Clean Pull:
155 x (3)4

155kg x 3 Mid Block Clean Pull

Box Jump:
30" x 3
36" x 3
39" x (3)3
40.5" x (3)3

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

* Notes:

- Overall, not a bad day on the platform.  I should have made 147.5kg today, but I was being a pansy and couldn't draw up enough courage to get under the bar.  I'm weak.

117kg Mid Block Power Clean + Split Jerk

2016OCT23 (BRU2 D1.W4)

Snatch Deadlift + High Hang Snatch:
20 x bar work
40 x (1+3)3
60 x (1+2)2
80 x (1+1)1
100 x (1+1)1 = 103 * dmax 1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
107.5 x (1+M)1
107.5 x (1+1)1 = 110 * dmax 2
87.5 x (1+1)1
97.5 x (1+1)1
105 x (1+1)1
110 x (1+1)1
112.5 x (1+1)1 = 115 * dmax 3
115 x (1+M)3
94 x (1+1)6 @ 80%

112.5kg Snatch Deadlift + High Hang Snatch

Snatch Pull + High Hang Snatch Pull:
127.5 x (1+2)3

127.5kg Snatch Pull + 2 High Hang Snatch Pull

Back Squat:
20 x 6
70 x 6
110 x 4
130 x (6)3

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

* Notes:

- I was expecting more from the high hang, around 115kg-120kg, but it wasn't in the cards today.  After reviewing my records, my best at the hang was 110kg, which was done at a low hang.  So, not a bad day on the platform with a 2.5kg increase along with having a shorter range of motion with the high hang.

94kg Snatch Deadlift + High Hang Snatch

2016OCT22 (REST) * DELOAD

Rest:

25kg Eleiko 2015 IWF World Championship Bumper

- Taking a long overdue day off to rest.

2016OCT21 (BRU2 D6.W3) * DELOAD

Clean + Split Jerk:
20 x bar work
40 x (1+1)6
50 x (1+1)2
80 x (1+1)2
110 x (1+1)2
120 x (1+1)1
130 x (1+1)1 = 133 * dmax
137.5 x (1+M)1
137.5 x M
117.5 x (1+1)1
127.5 x (1+1)1
135 x (1+M)2
89 x (1+1)6 @ 65% (88.5)

130kg Clean + Split Jerk

Clean Pull:
130 x (3)3

130kg x 3 Clean Pull

Back Squat:
20 x 6
70 x 6
110 x 4
140 x (2)4
190 x 30c * Walk Out

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

* Notes:

- I'm terrible at this sport.  That is all.  Piss.

89kg Clean + Split Jerk

2016OCT20 (BRU2 D5.W3) * DELOAD

High Block Snatch:
20 x bar work
40 x (1)5
60 x (1)2
80 x (1)2
100 x 1 = 103 * dmax 1
110 x (M)2
90 x 1
100 x (M)1
100 x 1
107.5 x 1
115 x 1
120 x 1 = 123 * dmax 2
122.5 x (M)4
82 x (3)4 @ 65%

120kg High Block Snatch

High Block Snatch Pull:
120 x (3)3

120kg x 3 High Block Snatch Pull

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

Snatch Grip Bar Plyo Jump:
20 x (6)3

* Notes:

- 120kg off the high blocks.  I haven't done this since the early part of September -- September 8th, to be exact.  I can't complain at all, considering it's a deload week, and that I felt like blowing today off and taking a rest day.

82kg x 3 High Block Snatch

2016OCT19 (BRU2 D4.W3) * DELOAD

Clean Deadlift + Hang Clean + Split Jerk:
20 x bar work
40 x (1+1+1)5
50 x (1+1+1)2
80 x (1+1+1)2
110 x (1+1+1)2
120 x (1+1+1)1
130 x (1+1+1)1
135 x (1+1+1)1 = 139 * dmax
140 x (1+M+0)2
92.5 x (1+2+2)4 @ 65%

135kg Clean Deadlift + Hang Power Clean + Split Jerk

Clean Pull + Hang Clean Pull:
135 x (1+3)3

135kg Clean Pull + 3 Hang Power Clean Pull

Back Squat:
20 x 6
70 x 6
110 x 4
130 x (4)4
180 x 30c * Walk Out

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

* Notes:

- I'm still in the midst of a deload week, so hitting 135kg in the hang complex was noteworthy.  However, I didn't pursue a second wave and decided to take it easy and shorten today's workout to actually "deload".

92.5kg Clean Deadlift + 2 Hang Power Clean + 2 Split Jerk

2016OCT18 (BRU2 D3.W3) * DELOAD

Snatch:
40 x 3
40 x 2
40 x 1
50 x 3
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x M
120 x 1 = 123 * dmax
125 x (M)2
105 x 1
115 x M
115 x 1
122.5 x (M)5
82 x (3)3 @ 65%

120kg Snatch

Snatch Pull:
120 x (3)3

120kg x 3 Snatch Pull

* Notes:

- Shit...nothing but shit.  I couldn't fucking nail 122.5kg.  Instead, my right elbow started acting up and wouldn't lock out; thereby, making each attempt more fruitless and frustrating.  I hate this sport.

82kg x 3 Snatch

2016OCT17 (BRU2 D2.W3) * DELOAD

High Block Clean + Split Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)2
80 x (1+1)2
110 x (1+1)2
130 x (1+1)1 = 133 * dmax 1
135 x (M)2
115 x (1+1)1
125 x M
125 x (1+1)1
132.5 x (1+1)1
137.5 x (1+1)1 = 141 * dmax 2
93.5 x (1+1)6 @ 65%

137.5kg High Block Clean + Split Jerk

High Block Clean Pull:
137.5 x (3)3

137.5kg x 3 High Block Clean Pull

Back Squat:
20 x 6
70 x 6
100 x 4
120 x (6)4
170 x 30c * Walk Out

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

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

* Notes:

- I'm terrible at the clean and jerk.  That is all.

93.5kg High Block Clean + Split Jerk

2016OCT16 (BRU2 D1.W3) * DELOAD

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+3)3
50 x (1+2)2
60 x (1+2)1
70 x (1+2)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
117.5 x (1+1)1 = 120 * dmax
122.5 x (1+M)2
120 x (1+M)4
80 x (1+2)3 @ 65%

117.5kg Snatch Deadlift + Hang Snatch

Snatch Pull + Hang Snatch Pull:
117.5 x (1+2)2

117.5kg Snatch Pull + 2 Hang Snatch Pull

Back Squat:
20 x 6
70 x 6
110 x 4
130 x (2)5

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

* Notes:

-  Not a bad day considering it's the start of a deload week.  I'm up 2.5kg from my most recent snatch deadlift + hang snatch of 115kg, so I'm thrilled for the increase; however, I was very close with 122.5kg and 120kg.  The failed attempts got me so damn frustrated, because the weight was there and I literally missed by millimeters!  For the life of me, I just couldn't time the second and third pull together to get the weight securely locked at the bottom of the reception.  I'll get it soon!

80kg Snatch Deadlift + 2 Hang Snatch

2016OCT15 (BRU2 D6.W2)

Power Clean + Split Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)2
80 x (1+1)3
110 x (1+1)2
130 x (1+1)1 = 133 * dmax 1
140 x M * clark no attempt
110 x (1+1)1
120 x (1+1)1
130 x (1+1)1
137.5 x (1+1)1 = 141 * dmax 2
108 x (1+1)6 @ 75%

137.5kg Power Clean + Split Jerk

Clean Pull:
147.5 x (3)3

147.5kg x 3 Clean Pull

* Notes:

- A very quick workout before heading north to Louisville to start carbnite.  I'm seriously dealing with a major case of lightheadedness when performing any variation of the clean and jerk.  I think it's mainly due to the ketogenic diet and the subsequent lack of electrolytes that's the root cause of my problem.  Regardless, I still managed to successfully power clean and split jerk 137.5kg.  Not bad all things considered.

108kg Power Clean + Split Jerk

2016OCT14 (BRU2 D5.W2)

Low 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
90 x 1
100 x 1
110 x 1 = 113 * dmax 1
120 x (M)3
100 x 1
110 x 1
120 x 1
122 x 1
124 x (M)2
124 x 1 = 127 * dmax 2
97.5 x (2)6 @ 75%

124kg Low Block Snatch

Low Block Snatch Pull:
134 x (3)3

134kg x 3 Low Block Snatch Pull

Snatch Grip Bar Plyo Jump:
20 x (6)4

* Notes:

- Not a bad on the platform.  Made a successful snatch at 124kg, after an initial wave that bombed on 120kg.  I foresee bigger numbers to come in the next two weeks.  After tomorrows workout, I'll be set for a week long deload, which I hope will help give my body a little rest before I start ramping up again for the next cycle.

97.5kg x 2 Low Block Snatch

2016OCT13 (BRU2 D4.W2)

Clean Deadlift + Hang Clean + Split Jerk:
20 x bar work
40 x (1+1+1)2
50 x (1+1+1)2
80 x (1+1+1)2
110 x (1+1+1)1
130 x (1+1+1)1 = 130 * dmax 1
140 x (M)2
120 x (1+1+M)1
120 x (1+1+1)1
127.5 x (1+1+1)1
135 x (1+1+1)1 = 139 * dmax
140 x (M)2
106.5 x (1+1+1)6 @ 75%

135kg Clean Deadlift + Hang Clean + Split Jerk

Clean Pull:
145 x (3)3

145kg x 3 Clean Pull

Back Squat:
20 x 6
60 x 6
100 x 5
120 x (4)5

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

* Notes:

- So I tried something different today.  Not necessarily "new" but "different" than my typical warm-up progression with only using 10kg increases.  Instead, I opted to go with 30kg increases early in the warm-up progression to try and save my legs a little before attacking the heavier weights, and (I think) it may have worked.  Standing up with 50kg, 80kg, 110kg and 130kg wasn't that difficult.  140kg was a bitch but only because I couldn't get the damn bar racked properly on my shoulders, but that will get addressed at a later time, but for now, I'm fairly happy with today's results.  Moreover, I'm lifting at, or slightly above, my bodyweight for the down sets.  This is cause for celebration!

106.5kg Clean Deadlift + Hang Clean + Split Jerk

2016OCT12 (BRU2 D3.W2)

Snatch:
20 x bar work
40 x (2)5
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 = 123 * dmax
125 x (M)2
105 x (M)4
105 x 1
115 x 1
122.5 x 1 = 125 * dmax
96 x (2)6 @ 75%

122.5kg Snatch

Snatch Pull:
132.5 x (3)3

132.5kg x 3 Snatch Pull

Back Squat:
20 x bar work
70 x 6
110 x (6)5

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

* Notes:

- Not a terrible workout.  I made 120kg without any missed lifts; however, 125kg was a different story.  Even with a drop of 20kg and a subsequent wave back up, I couldn't top 125kg.  Instead, I was forced to swallow 122.5kg for the day.  Piss.  I suppose you can't win them all.  Next time!

96kg x 2 Snatch

2016OCT11 (BRU2 D2.W2)

Low Block Power Clean + Split Jerk:
20 x bar work
40 x (1+1)2
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
127.5 x (1+1)1 = 130 * dmax 1
135 x (M)2
115 x M
115 x (1+1)1
125 x (1+1)1
135 x (1+M)1
135 x (1+1)1 = 139 * dmax 2
142.5 x (M)2
106.5 x (1+1)6 @ 75%

135kg Low Block Power Clean + Split Jerk

Low Block Clean Pull:
145 x (3)3

145kg x 3 Low Block Clean Pull

Box Jump:
30" x 3
36" x 3
39" x (3)4

* Notes:

- I think I'm getting worse at lifting as the days pass.  I use to power clean 140kg and above without much effort, but lately the lifts aren't quite as easy.  Instead, 120kg seems to be a huge hurdle -- especially, mentally!  I need to get my shit straight.

106.5kg Low Block Power Clean + Split Jerk

2016OCT10 (BRU2 D1.W2)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1)5
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+M)1
110 x (1+1)1 = 113 * dmax 1
90 x (1+1)1
100 x (1+1)1
107.5 x (1+M)2
87.5 x (1+1)1
97.5 x (1+1)1
107.5 x (1+M)2
87.5 x (1+2)2 @ 70% (87)
87.5 x (1+3)1 @ 70% (87)

110kg Snatch Deadlift + Hang Snatch

Snatch Pull:
120 x (3)3

120kg x 3 Snatch Pull

Back Squat:
20 x 6
60 x 6
80 x 5
100 x 4
120 x 3
140 x (2)3

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

* Notes:

- Another day where I wanted to craw under a rock and go to sleep, but I forced myself to change over and get on the platform.  Today, my best snatch deadlift + hang snatch was 110kg, which wasn't half bad considering I wanted to be a complete lazy shit.  The back squats were rather challenging, indicating that I may be due for another rest day or more mobilization, possibly both.

87.5kg Snatch Deadlift + 2 Hang Snatch

2016OCT10 (BRU2 D6.W1)

Clean + Split Jerk:
20 x bar work
50 x (1+1)6
55 x (1+1)1
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
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 = 113 * dmax 1
115 x (1+M)2
95 x (1+1)1
105 x (1+1)1
112.5 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1 = 133 * dmax 2
132.5 x (M)2
95 x (1+1)6 @ 70%
100 x (1+1)1

130kg Clean + Split Jerk

Clean Pull:
130 x (3)3

130kg Clean Pull

Clean Grip Bar Plyo Jump:
20 x (6)3

* Notes:

- A late afternoon workout that nearly wasn't done, because I felt like being a complete lazy shit.  However, instead of sitting on my dead ass, I decided to lift and it turned out fairly well.  I made a top weight of 130kg, which should have been more, but like I previously mentioned, I felt like being a complete lazy shit, so I'm content with 130kg.

95kg Clean + Split Jerk

2016OCT08 (BRU2 D5.W1)

Mid Block Snatch:
20 x bar work
40 x (1)5
50 x (1)2
60 x (1)2
70 x 1
80 x 1
90 x 1
100 x 1 = 103 * dmax 1
110 x (M)2
90 x 1
100 x 1
107.5 x M
107.5 x 1 = 110 * dmax 2
115 x (M)2
95 x 1
105 x (M)2
85 x 1
95 x 1
105 x 1
115 x 1
120 x (M)4
120 x 1 = 123 * dmax 3
88 x (3)3 @ 70%

120kg Mid Block Snatch

Mid Block Snatch Pull:
120 x (3)3

120kg x 3 Mid Block Snatch Pull

Back Squat:
20 x bar work
70 x 6
100 x 3
130 x (4)3

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

* Notes:

- Struggle, struggle, struggle was the theme for today's workout.  It was a fight!  Weights that I normally handle with ease were causing me so much difficulty and frustration.  I was getting so mad at myself because I know that I can do much, much better.

88kg x 3 Mid Block Snatch

2016OCT07 (REST)

Rest:

Body Tempering Tools at Work

- Travel day back to Kentucky.

2016OCT06 (BRU2 D4.W1)

Clean Deadlift + Hang Power Clean + Split Jerk:
20 x bar work
40 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)2

70 x (1+1+1)2

80 x (1+1+1)2

90 x (1+1+1)2

100 x (1+1+1)2

110 x (1+1+1)2

120 x (1+1+1)1

120 x (1+1+M)1

120 x (1+1+1)1 = 123 * dmax 1

125 x (1+1+M)2

105 x (1+1+1)1

115 x (1+1+1)1

125 x (1+1+1)1

130 x (1+1+M)1

130 x (1+1+1)1 = 133 * dmax 2

95 x (1+1+1)6 @ 70%

100 x (1+1+1)1

130kg Clean Deadlift + Hang Power Clean + Split Jerk

Clean Pull:

130 x (3)3

130kg x 3 Clean Pull

Back Squat:

60 x 6

80 x 5

100 x 4

120 x (6)3

* Notes:

- Ball-buster of a workout.  Complexes are fun, but can easily take a toll; especially, when you have nearly a million warm up sets leading to your top weights.  I wonder if I'm taking too much time warming up?

95kg Clean Deadlift + Hang Power Clean + Split Jerk

2016OCT05 (BRU2 D3.W1)

Power Snatch:
20 x bar work
40 x (3)2
50 x (2)2
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1 = 108 * dmax 1
107.5 x (M)2
87.5 x 1
97.5 x 1
105 x M
105 x 1
110 x 1 = 113 * dmax 2
112.5 x (M)2
92.5 x 1
102.5 x M
102.5 x 1
110 x 1
115 x 1
85 x (3)3 @ 70% (84.5)

115kg (Power) Snatch

Snatch Pull:

115 x (3)3

115kg x 3 Snatch Pull

* Notes:

- I did not want to workout today, and it's evidenced by the fact that I skipped the back squats that were prescribed for today.  Another evening of less than ideal sleep and a diet that's off my usual strict ketogenic regimen has taken it's toll; however, I still managed to (power) snatch 115kg. 

85kg x 3 Power Snatch

2016OCT04 (BRU2 D2.W1)

Mid Block Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)2
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+M)1
120 x (1+1)1 = 123 * dmax 1
125 x (M)2
105 x (1+1)1
115 x (1+1)1
125 x (1+1)1 = 128 * dmax 2
130 x (1+M)1
130 x M
110 x (1+1)1
120 x (1+1)1
130 x M
130 x (1+1)1 = 133 * dmax 3
95 x (1+1)6 @ 70%

130kg Mid Block Clean + Power Jerk

Mid Block Clean Pull:

130 x (3)3

130kg x 3 Mid Block Clean Pull

* Notes:

- Exhausted.  The drive and yesterday's workout, coupled with a less than restful night results in tired legs and zero motivation.  I'm happy to have nailed 130kg, because today just sucked!

95kg Mid Block Clean + Power Jerk

2016OCT03 (BRU2 D1.W1)

Snatch Deadlift + Hang Snatch:
20 x bar work
40 x (1+1)3
50 x (1+1)2
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
107.5 x (1+M)1
107.5 x (1+1)1
112.5 x (1+1)1 = 115 * dmax 1
117.5 x (1+M)1
97.5 x (1+1)1
105 x (1+M)1
105 x (1+1)1
110 x (1+M)1
110 x (1+1)1
115 x (1+1)2
115 x (1+1)1 = 118 * dmax 2
116.5 x (1+M)2
96.5 x (1+1)1
101.5 x (1+M)1
101.5 x (1+1)1
106.5 x (1+1)1
111.5 x (1+1)1
116.5 x (1+M)2
85 x (1+3)3 @ 70% (84.5)

115kg Snatch Deadlift + Hang Snatch

Snatch Pull:
115 x (3)3

115kg x 3 Snatch Pull

Back Squat:
20 x 6
40 x 6
80 x 6
100 x 4
115 x 3
130 x (2)4

* Notes:

- Considering the fact that I drove 7 hours with two kids from Kentucky to Illinois, snatching 115kg was a huge victory.  However, after the first two waves with the snatch complex, I was spent and the third wave was a half-hearted attempt to top the daily maximum of 115kg.

85kg Snatch Deadlift + 3 Hang Snatch

2016OCT02 (REST)

Rest:

Body Tempering (Recovery) Tools

- Travel day to Illinois.

2016OCT01

Back Squat:
20 x bar work
40 x (4)2
60 x 4
80 x 4
100 x 4
120 x (4)4

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

Box Jump:
18" x 3
24" x 3
30" x 3
36" x 3
37.5" x 3
38" x 3
39" x 3
39.75" x 3
40.25"x 3
41.5" x 1
42" x 1
42.5" x 1

42.5" Box Jump

* Notes:

- A relatively quick workout prior to hitting the road tomorrow morning for Illinois.