2016NOV30 (BRU2 D2.W9)

High Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)2
47.5 x (2+2+2)2
67.5 x (2+2+2)1
87.5 x (2+2+2)1
107.5 x (2+2+2)1
127.5 x (2+2+2)1
130 x (2+2+2)1
132.5 x (2+2+2)1 = 139 * dmax

132.5kg x 2 High Block Clean Pull + 2 Clean + 2 Front Squat

High Block Clean Pull + Power Clean:
113 x (2+2)6 @ 80%

113kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
142.5 x (4)3

142.5kg x 4 High Block Clean Pull

Box Jump:
36" x (3)2
39" x 3
40.5" x 3
42" x (3)2
43.5" x 3
45" x 1
45.5" x 1

* Notes:

- As the weights get heavier the mental demands increase exponentially.  132.5kg was a gut check; however, it wasn't as difficult as I had anticipated.  I was surprised, but having a "can-do" attitude coupled with aggressiveness paid off well.  I just need to do the same with the upcoming 135kg, before dropping to singles.

2016NOV29 (BRU2 D1.W9)

Low Block Snatch Pull + 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
110 x (1+M)1
110 x (1+1)1 = 113 * dmax

110kg Low Block Snatch Pull + Snatch

Low Block Snatch:
120 x (M)2
100 x M
100 x 1
107.5 x M
107.5 x 1 = 110 * dmax 1
115 x (M)3
120 x M
100 x 1
105 x M
105 x 1
110 x 1
115 x (M)4
115 x 1 = 118 * dmax 2
120 x (M)3
120 x C

115kg Low Block Snatch

Low Block Power Snatch:
97 x 1/M/1 @ 80% (96.5)

97kg Low Block Power Snatch

Front Squat:
20 x bar work
52.5 x (1@3cp + 2)1
72.5 x (1@3cp + 2)1
92.5 x (1@3cp + 2)1
112.5 x (1@3cp + 2)1
132.5 x (1@3cp + 2)1 = 143 * dmax
117 x (1@3cp + 2)3 @ 80% (116.5)

* Notes:

- Today sucked so bad that I'm ashamed of myself.  I can't believe how horrible today's training session went.  I'm an embarrassment.

2016NOV28 (BRU2 D6.W8)

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 5
140 x 4
160 x (2)3 = 169 * dmax
146 x (2)3 @ 85% (145.5)

160kg x 2 Back Squat

Rack Split Jerk:
20 x bar work
40 x (3)2
60 x 3
80 x 3
100 x 3
120 x 3
125 x 2/M/1
130 x 1/M/1/1 = 133 * dmax
115 x (2)3 @ 85%

130kg Rack Split Jerk

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

* Notes:

-  Squats felt rather heavy today, but I managed to knock out the prescribed sets and reps at 160kg.  Maybe, I did too much for a warm up leading to 160kg, or I'm just a giant pussy?  Probably the latter. Thankfully, the weight will drop as I start another 4 week cycle; however, the reps will increase -- booooo!

2016NOV27 (BRU2 D5.W8)

Mid Block Clean Pull + Clean + Front Squat:
20 x bar work
45 x (2+2+2)2
65 x (2+2+2)1
85 x (2+2+2)1
105 x (2+2+2)1
125 x (2+2+2)1
127.5 x (2+2+2)1
130 x (2+2+2)1 = 137 * dmax

130kg x 2 Mid Block Clean Pull + 2 Clean + 2 Front Squat

Mid Block Clean Pull + Power Clean:
119 x (2+2)5 @ 85% (118.5)

119kg x 2 Mid Block Clean Pull + 2 Power Clean

Mid Block Clean Pull:
145 x (3)3

145kg x 3 Mid Block Clean Pull

Box Jump:
24" x 3
36" x 3
42" x 5
43.5 x 4
45 x 3

* Notes:

- The workout today wasn't half bad.  I was slightly winded when I first started but after a few sets, the reps seemed to get easier.  At least, that's what I'm telling myself, because 125kg, 127.5kg, and 130kg wasn't overly taxing or challenging.  This is a very good sign for bigger weights to come.  I just need to trust in the process and my programming, by chipping away, one day at a time.

2016NOV26 (REST)

Rest:

Hubless 10kg and 20kg used Uesaka Atlanta Series Bumpers

- Travel day back to Kentucky.  I left at 0330 this morning so lifting is definitely out of the question, but I'm excited to get back home so I can ratchet down my diet, training, sleep and recovery.

- Additionally, I had a brain fart and completely forgot to do my front squats after yesterday's snatch session.  I was so focused on removing the hubs from the Uesaka bumpers and packing up the van for the trip back to Kentucky that I went blank and forgot my front squats.  I'm a weightlifting sinner!

2016NOV25 (BRU2 D4.W8)

Snatch:
20 x bar work
40 x (3)2
53.5 x 2
63.5 x 2
73.5 x 1
83.5 x 1
93.5 x 1
103.5 x M
103.5 x 1
110.5 x M
110.5 x 1 = 113 * dmax 1
114 x (M)3
94 x 1
101.5 x 1
108 x 1
115.5 x (M)2
115.5 x 1 = 118 * dmax 2
120 x C

115.5kg Snatch

Power Snatch:
102.5 x (1)6 @ 85%

102.5kg Power Snatch

Snatch Pull:
130.5 x (2)3

130.5kg x 2 Snatch Pull

* Notes:

- My whole body is stiff as a board thanks to traveling and sleeping in a different bed; plus, sitting on my ass constantly in shitty furniture.  My low back is completely smoked and I'm thrilled to have made anything over 100kg today.  Hopefully, once I get back home, I can get these numbers back up into the 120kgs.

2016NOV24 (BRU2 D3.W8)

Back Squat:

20 x (6)3
50 x (6)2
70 x 6
90 x 6
110 x 5
130 x 5
150 x (4)3 = 168 * dmax
145 x (2)3 @ 85%

150kg x 4 Back Squat

Press:
20 x 5
40 x 5
50 x 5
60 x 4
70 x 3 = 76 * dmax
80 x M
66.5 x (2)3 @ 85%

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

* Notes:

- Traveling and lifting doesn't marry up well; however, I still (somehow) managed to get my squats done with extremely tight legs and hips.  I'm slowly making my way closer to 160kg.  Happy Thanksgiving!

2016NOV23 (REST)

Rest:

10kg and 20kg Uesaka Atlanta Series Center Hubs

- Travel day to Illinois to spend Thanksgiving with family and friends.

2016NOV22 (BRU2 D2.W8)

High Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)2
42.5 x (2+2+2)2
62.5 x (2+2+2)1
82.5 x (2+2+2)1
102.5 x (2+2+2)1
122.5 x (2+2+2)1
125 x (2+2+2)1
127.5 x (2+2+2)1 = 134 * dmax

127.5kg x 2 High Block Clean Pull + 2 Clean + 2 Front Squat

High Block Clean Pull + Power Clean:
116 x (2+2)4 @ 85%

116kg x 2 High Block Clean Pull + 2 Power Clean

High Block Clean Pull:
142.5 x (3)2

142.5kg x 3 High Block Clean Pull

Box Jump:
24" x 3
36" x 3
42" x (3)2
42" x (5)2

* Notes:

- Dropping a rep from each phase of the clean complex makes a huge difference.  Thankfully, 127.5kg didn't feel quite as heavy as 120kg with triples throughout.

2016NOV21 (BRU2 D1.W8)

High Block Snatch:
20 x bar work
40 x (3)2
43 x 3
53 x 3
63 x 3
73 x 3
83 x (1)2
93 x 1
103 x 1 = 106 * dmax
113 x M
113 x (C)2
93 x 1
100.5 x 1 = 103
108 x (M)3
88 x 1
93 x 1
98 x (M)3
92 x (1)6 @ 85%

103kg High Block Snatch

High Block Snatch Pull:
103 x (3)2

103kg x High Block Snatch Pull

Front Squat:
20 x 6
20 x (1@3cp + 2)1
47.5 x (1@3cp + 2)1
67.5 x (1@3cp + 2)1
87.5 x (1@3cp + 2)1
107.5 x (1@3cp + 2)1
127.5 x (1@3cp + 2)1 = 138 * dmax
120 x (1@3cp + 2)3 @ 85% (119.5)

Reverse Hyper (Strap):
(180 x 18)3

* Notes:

- Physically abused from yesterday's training session with Mohammed Ehab.  My body felt like complete hell.  All the barbell complexes, along with the extreme stretching made me feel like I was trying to snatch from a vat of molasses.  Additionally, trying to implement the "new" technique acquired didn't pan well with a beat up body.  There were things that I wanted to do, but my body refused.  I guess, I'll just have to save it for another day.

92kg High Block Snatch

2016NOV20 (REST) * DELOAD

Rest:

- Spent the afternoon at Steven D Holt's Strength and Conditioning in Cincinnati, Ohio for the opportunity to train with Mohammed Ehab, Bronze Medal Olympian from the 2016 Rio Olympic Games.

2016NOV19 (BRU2 D6.W7) * DELOAD

Back Squat:
20 x bar work
40 x (1@1cp + 3)2
60 x (1@1cp + 5)1
80 x (1@1cp + 5)1
100 x (1@1cp + 5)1
120 x (1@1cp + 5)1
140 x (1@1cp + 5)3 = 165 * dmax
118 x (1@1cp + 1)3 @ 70%
168 x 60s Walk Out

140kg x 1@1cp + 5 Back Squat

Push Press:
20 x bar work
40 x 3
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3 = 119 * dmax
86 x (2)3 @ 70% (85.5)

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 16) + (bw x 16))2

* Notes:

- Last day of deload and I spiced it up with starting each set of back squats with a momentary pause.  It felt okay, and I managed to complete all the prescribed sets without much issue.

2016NOV18 (BRU2 D5.W7) * DELOAD

Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
40 x (3+3+3)1
60 x (3+3+3)1
80 x (3+3+3)1
100 x (3+3+3)1
120 x (3+3+3)1
122.5 x (3+3+3)1
125 x (3+3+3)1 = 136 * dmax

125kg x 3 Clean Pull + 3 Clean + 3 Front Squat

Clean Pull + Power Clean:
97 x (3+3)3 @ 70%

97kg x 3 Clean Pull + 3 Power Clean

Clean Pull:
125 x (3)2

125kg x 3 Clean Pull

* Notes:

- Absolutely brutal clean complex today.  125kg felt like a metric ton.  I'm elated to have successfully made all my prescribed weights today.

2016NOV17 (BRU2 D4.W7) * DELOAD

Ultra High Block Snatch:
20 x bar work
40 x (1)5
50 x (1)2
63 x (1)2
73 x (1)2

Snatch:
73 x (1)2
83 x 1
93 x 1
103 x 1 = 106 * dmax 1
113 (M)2
93 x M
93 x 1
103 x 1
113 x 1 = 116 * dmax 2
120 x (M)2
103 x 1
113 x (M)2
113 x 1
123 x (M)2
123 x 1 = 126 * dmax 3
125 x (M)7

123kg Snatch

Power Snatch:
91 x (3)3 @ 70%

91kg x 3 Power Snatch

Snatch Pull:
123 x (3)2

123 x 3 Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
45 x (1@3cp + 2)1
65 x (1@3cp + 2)1
85 x (1@3cp + 2)1
105 x (1@3cp + 2)1
125 x (1@3cp + 2)1 = 136 * dmax
97 x (1@3cp + 2)3 @ 70%

Reverse Hyper (Strap):
(180 x 16)2

* Notes:

- I fucking suck at this shit.  Enough said.  Piss!

2016NOV16 (BRU2 D3.W7) * DELOAD

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (1@2cp + 1)4 = 159 * dmax
114 x (1@2cp + 1)3 @ 70% (113.5)
164 x 60s Walk Out

150kg x 1@2cp + 1

Press:
20 x 5
40 x 5
50 x 5
60 x 4
70 x 3
80 x 1 = 82 * dmax
60 x (2)3 @ 70% (59.5)

Reverse Hyper (Roller) + Hanging Leg Raise:
((180 x 16) + (bw x 16))2

* Notes:

- Nothing exceptional to write about.  Progress is slow but still moving forward to higher weights so I can't complain.  A few more weeks and I should find myself under 160-170kg.

2016NOV15 (BRU2 D2.W7) * DELOAD

Low Block Clean Pull + Clean + Front Squat:
20 x bar work
40 x (3+3+3)2
57.5 x (3+3+3)1
77.5 x (3+3+3)1
97.5 x (3+3+3)1
117.5 x (3+3+3)1
120 x (3+3+3)1
122.5 x (3+3+3)1 = 132 * dmax

122.5kg x 3 Low Block Clean Pull + 3 Clean + 3 Front Squat

Low Block Clean Pull + Power Clean:
95 x (3+3)3 @ 70% (94.5)

95kg x 3 Low Block Clean Pull + 3 Power Clean

Low Block Clean Pull:
122.5 x (3)2

122.5kg x 3 Low Block Clean Pull

* Notes:

- A very quick and dirty workout that nearly put me on my ass.  The clean complex at 122.5kg was a killer, but I somehow managed to survive.  I'd like to eventually do this complex at 130kg, or more.  One can dream.

2016NOV14 (BRU2 D1.W7) * DELOAD

Low Block Snatch:
20 x bar work
43 x (3)3
53 x (2)2
63 x (2)2
73 x 2
83 x 1
93 x 1
103 x 1
113 x 1 = 116 * dmax 1
123 x (M)3
103 x 1
113 x 1
123 x 1 = 126 * dmax 2
124 x (M)3
114 x 1
124 x (M)6
124 x 1 = 127 * dmax 3

124kg Low Block Snatch

Low Block Power Snatch:
91 x (3)3 @ 70%

91kg x 3 Low Block Power Snatch

Low Block Snatch Pull:
124 x (3)2

124kg x 3 Low Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
42.5 x (1@3cp + 2)1
62.5 x (1@3cp + 2)1
82.5 x (1@3cp + 2)1
102.5 x (1@3cp + 2)1
122.5 x (1@3cp + 2)1 = 132 * dmax

Box Jump:
36" x 3
37.5" x 3
37.75" x 3
38" x 2
38.5" x 1
40.25" x 1
43" x 1
44.25" x 1
45" x 1
45.5" x 1
45.5" x 3

45.5" x 3 Box Jump

* Notes:

-  Slow and sluggish compared to my last snatch workout from the mid blocks.  There just wasn't enough snap and aggressiveness, coupled with an inability to coordinate my timing, which made today a very frustrating day.  Regardless, I managed to successfully snatch 124kg, albeit, at the expense of 6 failed attempts.

2016NOV13 (BRU2 D6.W6)

Press:
20 x 10
40 x (5)2
50 x 5
60 x 4
70 x 3 = 76 * dmax
82.5 x (M)2
63 x (3)3

Back Squat:
20 x (6)2
70 x 6
100 x 6
120 x 6
140 x (4)4 = 157 * dmax
127 x (2)3 @ 80%
177 x 30s Walk Out

140kg x 4 Back Squat

Reverse Hyper (Strap) + Plank:
((180 x 16) + (bw x 45s))3

* Notes:

- My press is pathetic.  I'm actually weaker today compared to Thursday when I could at least press 80kg for a single -- not today!  As for the back squats, they were a little bit of a challenge and I think a more thorough warm up may be in order for the next session, as the garage temperature is dropping into the 50's with the arrival of fall.  I suppose it's better than 90 degress and 100% humidity.

2016NOV12 (BRU2. D5.W6)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
45 x (3+3+3)2
65 x (3+3+3)1
85 x (3+3+3)1
115 x (3+3+3)1
117.5 x (3+3+3)1
120 x (3+3+3)1 = 130 * dmax

120kg x 3 Mid Block Clean Pull + 3 Clean + 3 Front Squat

Mid Block Clean Pull + Power Clean:
106 x (3+3)5 @ 80%

106kg x 3 Mid Block Clean Pull + 3 Power Clean

Mid Block Clean Pull:
130 x (3)4

130kg x 3 Mid Block Clean Pull

Box Jump:
24" x 3
30" x 3
36" x 3
39" x 3
40" x 3
42" x 3
42.5" x 1
45" x 1

* Notes:

- Up an additional 2.5kg from my last clean complex, so overall happy with today's performance.  I'm looking forward to putting some more kilos on the bar, even though, the complexes suck!  In addition, the box jumps went fairly well with a top height of 45".  Now it's time to enjoy carbnite.

2016NOV11 (BRU2 D4.W6)

Mid Block Snatch:
20 x bar work
42.5 x (1)5
52.5 x (1)2
72.5 x (1)2
82.5 x 1
92.5 x 1
102.5 x 1
112.5 x M
112.5 x 1
122.5 x 1 = 125 * dmax
127.5 x (M)3
107.5 x 1
110 x 1
117.5 x 1
125 x (M)3
105 x M
105 x 1
112.5 x M
112.5 x 1
120 x M
120 x 1
125 x (M)2

122.5kg Mid Block Snatch

Mid Block Power Snatch:
102 x (1)6 @ 80%

102kg Mid Block Power Snatch

Mid Block Snatch Pull:
132.5 x (3)3

132.5kg x 3 Mid Block Snatch Pull

Front Squat:
20 x (1@3cp + 2)1
60 x (1@3cp + 2)1
80 x (1@3cp + 2)1
100 x (1@3cp + 2)1
120 x (1@3cp + 2)1 = 130
106 x (1@3cp + 2)3 @ 80%

* Notes:

- Not a bad day on the platform with a daily maximum of 122.5kg.  This should have been much higher in weight; however, I was being a complete dip-shit and couldn't coordinate the timing of the 3rd pull to receive the bar properly.  It's frustrating because I felt fast and aggressive in my 2nd pull.  I guess it will have to happen another day.

2016NOV10 (BRU2 D3.W6)

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

Back Squat:
20 x (6)2
50 x (6)2
80 x 6
110 x 6
130 x (6)4 = 153 * dmax
180 x 60s Walk Out
125 x (2)3 @ 80% (124.5)

130kg x 6 Back Squat

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

* Notes:

- Switching the program around a little in an attempt to garner some strength development in my legs.  I know 130kg isn't much, but at this particular juncture it seems like a metric ton.

2016NOV09 (BRU2 D2.W6)

High Block Clean Pull + Clean + Front Squat:
20 x bar work
40 x (3+3+3)2
52.5 x (3+3+3)1
72.5 x (3+3+3)1
92.5 x (3+3+3)1
112.5 x (3+3+3)1
115 x (3+3+3)1
117.5 x (3+3+3)1 = 127 * dmax

117.5kg x 3 High Block Clean Pull + 3 Clean + 3 Front Squat

High Block Clean Pull + Power Clean:
104 x (3+3)5 @ 80% (103.5)

104kg x 3 High Block Clean Pull + 3 Power Clean

High Block Clean Pull:
127.5 x (3)4

127.5kg x 3 High Block Clean Pull

Box Jump:
36" x (3)2
38.5" x 3
40" x (3)5

40" x 3 Box Jump

* Notes:

- Trying something different with the cleans because everything I've done lately is complete shit.  Hopefully, it works.

2016NOV08 (BRU2 D1.W6)

Reverse Hyper (Strap):
(180 x 16)3

High Block Snatch:
20 x bar work
40 x (1)5
50 x (1)2
62.5 x (1)2
72.5 x (1)2
82.5 x (1)2
92.5 x 1 = 95 * dmax 1
102.5 x (M)2
82.5 x 1
92.5 x 1
102.5 x (M)2
82.5 x 1
92.5 x 1
102.5 x 1 = 105 * dmax 2
112.5 x (M)2
92.5 x 1
102.5 x 1
112.5 x 1 = 115 * dmax 3
120 x (M)2
120 x 1 = 123 * dmax 4
125 x C
125 x M
125 x C
101 x (2)6 @ 80% (100.5)

120kg High Block Snatch

High Block Snatch Pull:
130 x (2)4

130kg x 2 High Block Snatch Pull

Front Squat:
20 x bar work
57.5 x (1@3cp + 2)1
77.5 x (1@3cp + 2)1
97.5 x (1@3cp + 2)1
117.5 x (1@3cp + 2)1 = 120 * dmax
98 x (1@3cp + 2)3 @ 80%

* Notes:

- I completely forgot how to snatch off the high blocks.  Today was another suck day!

101kg x 2 High Block Snatch

2016NOV07 (BRU2 D6B.W5)

Back Squat:
20 x bar work
50 x (6)2
70 x 6
100 x 5
120 x 4
140 x (2)5 = 148 * dmax
190 x 30s Walk Out
113 x (2)3 @ 75%

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

Power Clean:
20 x bar work
50 x (1)5
70 x (1)2
90 x 1
110 x 1 = 113 * dmax
120 x C

110kg Power Clean

Press:
20 x bar work
40 x (5)4

* Notes:

- Another lackluster and completely deflating workout.

120kg Power Clean (Clark)

2016NOV06 (BRU2 D6A.W5)

Clean + Split Jerk:
20 x bar work
40 x (1+2)4
52.5 x (1+1)2
72.5 x (1+1)2
92.5 x (1+1)2
102.5 x (1+1)1
112.5 x (1+1)1
122.5 x (1+1)1 = 125 * dmax
132.5 x (1+M)1

122.5kg Clean + Split Jerk

* Notes:

- Horrible workout today!  Lately, I've been struggling with intensity and aggressiveness with my lifts, because I'm overly concerned about making too much noise and disrupting my neighbors when I drop the weights.  It's literally killing me mentally, which (in turn) is destroying my physical performance.  I'm hesitant to attack the heavier weights in apprehension of missing and ultimately dropping the weight and creating a loud earth shattering bang.  FUCK ME!

132.5kg Clean + Failed Split Jerk Attempt

2016NOV04 (BRU2 D5.W5)

Mid Block Snatch:
20 x bar work
42.5 x (3)3
72.5 x (2)3
82.5 x (1)3
92.5 x (1)2
102.5 x (1)2
112.5 x M
112.5 x 1 = 115 * dmax 1
122.5 x (M)3
102.5 x 1
112.5 x M
122.5 x (M)2
122.5 x 1 = 125 * dmax 2
125 x (C)2
96 x (3)3 @ 75%

122.5kg Mid Block Snatch

Mid Block Snatch Pull:
127.5  x (4)3

127.5kg Mid Block Snatch Pull

Front Squat:
20 x bar work
55 x (1@3cp + 2)1
75 x (1@3cp + 2)1
95 x (1@3cp + 2)1
115 x (1@3cp + 2)1 = 125 * dmax
96 x (1@3cp + 2)3 @ 75%

Box Jump:
36" x 3
38.5" x 3
41.25" x 3
43" x (3)3
36" x 3

43" x 3 Box Jump

* Notes:

- Struggled with the snatches today.  Everything either felt too far forward or my shoulders were super soft in the catch.  I suck!

96kg x 3 Mid Block Snatch

2016NOV03 (BRU2 D4.W5)

Clean Deadlift + High Hang Power Clean + Push Press:
20 x bar work
42.5 x (1+1+2)3
52.5 x (1+1+2)2
62.5 x (1+1+2)2
72.5 x (1+1+2)1
82.5 x (1+1+1)2
92.5 x (1+1+1)2
102.5 x (1+1+1)1 = 105 * dmax 1
112.5 x (1+1+M)2
92.5 x (1+1+1)2
102.5 x (1+1+1)2
110 x (1+1+1)1 = 113 * dmax 2
115 x (1+1+M)2 * dizzy
95 x (1+1+1)2
105 x (1+1+1)1
112.5 x (1+1+M)2
87 x (1+1+3)3 @ 75%

110kg Clean Deadlift + High Hang Power Clean + Push Press

Clean Pull + High Hang Clean Pull:
115 x (1+3)3

115kg Clean Pull + 4 High Hang Clean Pull

Back Squat:
20 x 6
70 x 6
110 x 4
130 x (4)5 = 145
180 x 40s Walk Out
111 x (2)3 @ 75%

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

* Notes:

- I'm weak as a baby chick.  Piss!

87kg Clean Deadlift + High Hang Power Clean + 3 Push Press

2016OCT02 (BRU2 D3.W5)

Power Snatch:
20 x bar work
40 x 3
42.5 x (3)2
52.5 x (3)2
62.5 x 2
72.5 x 2
82.5 x 1
92.5 x 1
102.5 x 1
112.5 x 1 = 115 * dmax
117.5 x C
97.5 x 1
105 x 1
110 x (M)2
90 x 1
100 x 1
110 x 1
115 x (M)2
89 x (3)3 @ 75% (88.5)

112.5kg Power Snatch

Snatch Pull:
117.5 x (4)3

117.5kg Snatch Pull

Front Squat:
20 x bar work
52.5 x (1@3cp + 2)1
72.5 x (1@3cp + 2)1
92.5 x (1@3cp + 2)1
112.5 x (1@3cp + 2)1 = 122 * dmax
93.5 x (1@3cp + 2)3 @ 75%

Box Jump:
36" x 3
37.5" x 3
38.75" x 3
40.5" x 3
41.5" x 3

* Notes:

- The suck-fest continues.

89kg x 3 Power Snatch

2016NOV01 (BRU2 D2.W5)

Mid Block Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)1
52.5 x (1+1)3
82.5 x (1+1)3
102.5 x (1+1)2
122.5 x (1+M)1
122.5 x (1+1)2
132.5 x (1+M)1
132.5 x (1+1)1 = 135 * dmax
140 x (1+M)2
104 x (1+1)6 @ 75% (103.5)

132.5kg Mid Block Clean + Power Jerk

Mid Block Clean Pull:
137.5 x (4)3

137.5kg x 4 Mid Block Clean Pull

Back Squat:
20 x 6
70 x 6
100 x 3
120 x (6)5
170 x 60s Walk Out
108 x (2)3 @ 75%

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

* Notes:

- The only good note for today was the fact that I cleaned 140kg from the mid blocks.  Otherwise, it was a complete shit-storm.

104kg Mid Block Clean + Power Jerk