2017JAN31 (BRU3 D1.W5)

Ultra High Block Snatch:
20 x bar work
40 x (1)4
52 x (1)4
63 x (1)10 @ 50% of 124 + 1kg
73 x (1)2
83 x (1)2
93 x (1)2 = 96 * dmax 1
103 x (M)4
83 x 1
93 x 1
103 x M
103 x 1
113 x (M)4
115 x M
113 x (M)5
113 x 1 = 116 * dmax 2
115 x (M)2

113kg Ultra High Block Snath

Ultra High Block Power Snatch:
89 x (3)3 @ 75%
100 x 1
105 x (M)2
102 x 1
104 x M
104 x 1
106 x 1

Snatch Pull:
116 x 3
121 x 3
126 x (2)3

* Notes:

-  Today was an abomination.  I should have made 113kg earlier in the workout, and a lot more.  It was very frustrating to miss continually at 113kg, along with the few attempts at 115kg.  I need to tighten up my technique and my speed under the bar.  Not to mention, locking my whole body under the load.  I suck!

2017JAN30 (BRU3 D6.W4)

Back Squat:
20 x (6)2
40 x (6)2
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (4)4 = 179 * dmax

160kg x 4 Back Squat

Paused Back Squat:
145 x (2)2 @ 80%

Block Push Jerk:
20 x bar work
45 x (3)2
65 x 2
85 x 2
105 x 1
125 x M
125 x 1
145 x (M)4
145 x 1 = 148 * dmax
150 x (M)5

145kg Block Push Jerk

Block Jerk Dip/Drive:

160 x 3

170 x (3)2

Reverse Hyper (Roller) + Hanging Leg Raise:

((200 x 20) + (bw x 20))3

* Notes:

- I'm still struggling with my wretched left knee, but I'm trying my best to work around it; hence, the push jerks vice squat jerks today.  Getting old is getting old.

2017JAN29 (BRU3 D5.W4)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
45 x (3+3+3)2
65 x (3+3+3)1
85 x (3+3+3)1
105 x (3+3+3)1
125 x (2+2+2)1
145 x (2+2+2)1 = 153 * dmax

145kg x 2 Mid Block Clean Pull + 2 Clean + 2 Front Squat

Mid Block Clean Pull + Power Clean:
125 x (2+2)3 @ 80% (124.5)

Clean Pull:
153 x 3
160.5 x 3
168 x (2)3

* Notes:

- My knee is still on the mend, but I managed to make the prescribed weight of 145kg today, so I'm thrilled and relieved.

2017JAN28 (REST)

Rest:

ZKC 20kg Training Barbell

- Taking another day off to give the left knee some more time to heal.  It's much better today but I don't want to exacerbate the injury or erase the progress that I've made recently.  I'll attack the weights again tomorrow.

2017JAN27 (BRU3 D4.W4)

Front Squat:
20 x (1@3cp + 2)2
53 x (1@3cp + 2)2
73 x (1@3cp + 2)1
93 x (1@3cp + 2)1
113 x (1@3cp + 2)1
133 x (1@3cp + 2)1
153 x (1@3cp + 2)1 = 166 * dmax

153kg x 1@3cp + 2 Front Squat

Clean Recovery:
135 x (3)4 @ 80%

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

* Notes:

- I'm very pleased in having the ability to complete today's workout with an aggravated left knee.  I was very apprehensive while I started the warm up and as I progressed with the weight increases of 20kg.  However, I didn't notice the swelling or tightness that I had expected; yet, the use of a compression sleeve may have disguised the nagging knee injury.  In either case, I made it.  I'm happy and ready to take another day off to give the knee a little more time to recoupe.

2017JAN26 (REST)

Rest:

5kg Eleiko Change Plates

- Struggling with a very tight and swollen left knee.  As such, I decided (begrudgingly) to take a day off and focus on trying to get my knee up to par.

2017JAN25 (BRU3 D3.W4)

Snatch:
20 x bar work
40 x (3)3
50 x (2)2
60 x (1)2
70 x (1)2
80 x 1
90 x 1
100 x 1
110 x 1 = 113 * dmax
120 x (M)2
100 x 1
110 x M
110 x 1
120 x (M)2
100 x M
100 x 1
110 x M
110 x 1
120 x (M)10
100 x (1)2
93 x (2)3 @ 80% (92.5)

110kg Snatch

Snatch Pull:
113 x 3
120.5 x 3
128 x 3

* Notes:

- Shit day on the platform.  My left knee is still swollen, and I plan on taking a day off tomorrow to give it some time to recoupe.  As for my performance today, it could have gone a whole lot better but snatching over bodyweight is worth celebrating.

2017JAN24 (BRU3 D2B.W4)

Rack Push Jerk:
20 x bar work
42.5 x (3)3
52.5 x (3)2
62.5 x (2)2
72.5 x 2
82.5 x 1
92.5 x 1
102.5 x 1
112.5 x 1
122.5 x 1
132.5 x 1
142.5 x (M)2
142.5 x 1 = 146 * dmax
150 x C
150 x (M)3
150 x C

142.5kg Block Push Jerk

* Notes:

- The second half of today's scheduled workout.  I couldn't squat jerk to save my life because my knees (specifically the left side) is swollen and killing me.  I decided to opt out and substitute the push jerks and I still made it to my goal weight of 142.5kg, while even taking stabs at 150kg.

2017JAN24 (BRU3 D2A.W4)

Back Squat:
20 x (6)2
50 x (6)2
70 x 6
90 x 6
110 x 6
130 x 6
150 x (6)4 = 177 * dmax

150kg x 6 Back Squat

Paused Back Squat:
149 x 2@5cp @80% (143.5)
149 x 2@4cp
149 x 2@3cp

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

* Notes:

-  Nothing exceptional to report, aside from the fact that I had to cut today's scheduled workout in half to accommodate my other obligations.

2017JAN23 (BRU3 D1B.W4)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
42.5 x (3+3+3)2
62.5 x (3+3+3)1
82.5 x (3+3+3)1
102.5 x (3+3+3)1
122.5 x (2+2+2)1
142.5 x (2+2+2)1 = 150 * dmax

142.5kg x 2 High Block Clean Pull + 2 Clean + 2 Front Squat

High Block Clean Pull + Power Clean:
122 x (2+2)4 @ 80%

High Block Clean Pull:
150 x 3
157.5 x 3
165 x (3)3

Clean Grip Plyo Bar Jump:
20 x (5)3

* Notes:

-  I failed at this weight while in Aruba.  Today was a day of redemption.  BOOM!

2017JAN22 (REST)

Rest:

10kg ZKC Training Bumper

- Taking a day off to recouperate from yesterday's mammoth journey back to Kentucky from Aruba.

2017JAN21 (REST)

Rest:

20kg ZKC Training Barbell

- Travel day back to Kentucky.

2017JAN20 (REST)

Rest:

10kg Rogue Colored Bumper

- Taking a day off to enjoy the island and explore what it has to offer.

2017JAN19 (BRU3 D1A.W4)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
42.5 x (3+3+3)2
62.5 x (3+3+3)1
82.5 x (3+3+3)1
102.5 x (3+3+3)1
122.5 x (2+2+2)1
142.5 x (2+1/M+0)3 = 146 * dmax

142.5kg x 2 High Block Clean Pull + 1 Clean + 1 Clean Fail

High Block Clean Pull + Power Clean:
119 x (2+2)4

High Block Clean Pull:
145 x 3
152.5 x 3
160 x (3)3

* Notes:

- Three failed attempts at 142.5kg -- FUCK!

2017JAN18 (BRU3 D6.W3) * DELOAD

Front Squat:
20 x (1@3cp + 2)3
50 x (1@3cp + 2)3
70 x (1@3cp + 2)1
90 x (1@3cp + 2)1
110 x (1@3cp + 2)1
130 x (1@3cp + 2)1
150 x (1@3cp + 2)1 = 163 * dmax
108 x (1@3cp + 2)3 @ 65%

150kg x 1@3cp + 2 Front Squat

Good Morning:
20 x (6)3

* Notes:

- A quick workout to get my front squats done at Muscles and Lungs CrossFit (CrossFit Aruba).

2017JAN17 (REST) * DELOAD

Rest:

25kg ZKC Training Bumper

- My first full day in Aruba.  I'm giving myself an extra day of rest to shake off the sluggishness of travel.  I'll attempt to find a gym tomorrow to lift.

2017JAN16 (REST) * DELOAD

Rest:

Eleiko Competition Rubberized Friction Plates

- Travel day to Aruba.

2017JAN15 (BRU3 D5.W3) * DELOAD

Ultra High Block Snatch:
20 x bar work
40 x (3)3
51 x 3
62 x (1)10 @ 50% of 124kg
72 x 1
82 x 1
92 x 1
102 x 1
112 x (M)2
112 x 1 = 115 * dmax
117 x M
117 x (C)2

112kg Ultra High Block Snatch

Ultra High Block Power Snatch:
77 x (2)10 @ 65%

* Notes:

- I was very close with 117kg from the ultra high blocks.  It will fall soon enough!  It was great to get a workout done before traveling to Aruba!

2017JAN14 (BRU3 D4.W3) * DELOAD

Back Squat:
20 x (6)2
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x 6
160 x (2)5 = 169 * dmax

160kg x 2 Back Squat

Paused Back Squat:
112 x (2)3 @ 65% @5cp

High Block Clean to Squat Jerk:
20 x bar work
40 x (1+1)2
50 x (1+1)1
61 x (1+1)10 @ 50% of 122.5kg

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

* Notes:

- Short, sweet, and simple, best describes today's workout.  Nothing exceptional but I met all my prescribed weights; however, I'm having a slight case of muscle tightness in my left leg (predominately in the quads/hamstrings around the knee).  It's causing some significant swelling on the lateral side.  Not to mention, my low back is flaring as well.  All the volume is starting to take a toll, so the vacation starting on Monday may do me some good.

2017JAN13 (BRU3 D3.W3) * DELOAD

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
40 x (3+3+3)2
60 x (3+3+3)1
80 x (3+3+3)1
100 x (3+3+3)1
120 x (2+2+2)1
140 x (2+2+2)1 = 148 * dmax

140kg x 2 Block Clean Pull + 2 Clean + 2 Front Squat

Mid Block Clean Pull + Power Clean:
98 x (3+3)4 @ 65%

Mid Block Clean Pull:
148 x 3
150.5 x 3
153 x 3

* Notes:

-  Overall, a pretty good day considering I stayed up late last night drinking whiskey like a fish, and I couldn't sleep for the life of me.  I was up throughout the night and only got some quality sleep from about 0430 to 0700.  It was a rough night, but thankfully I managed to make 140kg for a double, which is 1 more rep than last cycle.  If I dial my drinking back, I could easily get 140kg for a triple.

2017JAN12 (BRU3 D2.W2) * DELOAD

Front Squat:
20 x (1@3cp +2)2
48 x (1@3cp +2)2
68 x (1@3cp +2)1
88 x (1@3cp +2)1
108 x (1@3cp +2)1
128 x (1@3cp +2)1
148 x (1@3cp +2)1 = 161 * dmax

148kg x 1@3cp + 2 Front Squat

Clean Recovery:
107 x (5)3 @ 65% (106.5)

Reverse Hyper Leg Curl:
140 x 10
150 x 10
160 x 10

* Notes:

- Very quick workout with a sore lower right rib.  I went to the chiropractor last night for some therapy, but the pain still remains.  However, it didn't stop me from getting my workout done for today.  Keep moving forward.

2017JAN11 (BRU3 D1.W3) * DELOAD

Mid Block Snatch:
20 x bar work
40 x (3)2
50 x (3)2
62 x (2)10 @ 50%+2kg
72 x 1
82 x 1
92 x 1
102 x 1
112 x 1
122 x (M)4
122 x 1
124 x (M)8
124 x 1 = 127 * dmax

124kg Mid Block Snatch

Mid Block Power Snatch:
85 x (3)4 @ 65% (84.5)

Mid Block Snatch Pull:
127 x 3
129.5 x 3
132 x (3)2

Box Jump:
30" x 3
36" x (3)2
40" x (3)4
41" x 3

* Notes:

- Snatched up to 124kg with a sizable amount of volume leading into the bigger numbers.  Further, I'm still dealing with an incredible stitch in my right lower rib/back that's definitely noticable, but only when I take a very deep breath or when trying to reach behind and down.  I can't explain it, but it happened while doing back squats yesterday.  Not Happy.

2017JAN10 (BRU3 D6.W2)

Back Squat:
20 x (6)2
50 x 6
70 x 6
90 x 6
110 x 6
130 x 6
150 x (4)5 = 168 * dmax

150kg x 4 Back Squat

Paused Back Squat:
128 x (2)3 @ 75% @ 5cp

Block Squat Jerk:
20 x bar work
42.5 x (3)2
62.5 x 3
82.5 x 1
102.5 x 1
122.5 x M
122.5 x 1 = 125 * dmax
145.5 x (M)7
132.5 x (M)4

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

* Notes:

- Shit.  Got a stitch in my lower right rib during the back squats and it totally fucked with my squat jerks.  I'll get those fuckers next time along with more than just 142.5kg.  Fuck them!

2017JAN09 (BRU3 D5.W2)

High Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
57.5 x (3+3+3)2
77.5 x (3+3+3)1
97.5 x (3+3+3)1
117.5 x (2+2+2)1
137.5 x (2+2+2)1 = 145 * dmax

137.5kg x 2 High Block Clean Pull + 2 Clean + 2 Front Squat

High Block Clean Pull + Power Clean:
111 x (2+2)6 @ 75%

High Block Clean Pull:
145 x 3
152.5 x 3
160 x (3)3

Clean Grip Bar Plyo Jumps:
20 x 5
25 x 5
30 x 5

* Notes:

- 137.5kg didn't seem that difficult, so I know that 137.5kg for a triple for the next phase is very doable!

2017JAN08 (BRU3 D4.W2)

Front Squat:
20 x (1@3cp + 2)2
45 x (1@3cp + 2)2
65 x (1@3cp + 2)1
85 x (1@3cp + 2)1
105 x (1@3cp + 2)1
125 x (1@3cp + 2)1
145 x (1@3cp + 2)1 = 158 * dmax

145kg x 1@3cp + 2 Front Squat

Clean Recovery:
121 x (5)4 @ 75%

Reverse Hyper Leg Curl + Hanging Leg Raise:
((130 x 10) + (bw x 20))1
((140 x 10) + (bw x 20))1
((150 x 10) + (bw x 20))1

* Notes:

- Fairly easy day in the squat rack with a 145kg triple front squat.  The clean recovery wasn't overly challenging, now that I know how to drive the bar up with violent aggression.  Another day in the books, and I'm looking forward to the clean complex set for tomorrow -- bring on 137.5kg!

2017JAN07 (BRU3 D3.W2)

Ultra High Block Snatch Pull + Snatch:
20 x (1+1)5
40 x (2+1)4
51 x (2+1)2
61 x (2+1)10 @ 50% + 1kg of 120kg

Ultra High Block Snatch:
71 x 1
81 x 1
91 x 1
101 x C/M/C/M
81 x M/1
91 x 1
101 x M/1
103 x M/1
105 x 1
107 x 1
109 x 1 = 112 * dmax
111 x M/C

109kg Ultra High Block Snatch

Ultra High Block Snatch Pull + Power Snatch:
86 x (1+1)10 @ 75%

Ultra High Block Snatch Pull:
112 x 4
119 x 4
126 x (4)3

* Notes:

- The ultra high blocks are the absolute worst!  Humbling and revealing, as it definitely highlights my weakness of not following through with the legs and hips first before engaging my arms to pull myself under the bar.  When it's done in the proper order, the lift is unbelievably easy.  When it's done out of order -- chaos!  Nevertheless, I'm learning and there is more to come with this lift.  I forsee myself snatching 120kg off the ultra high blocks before too long.

2017JAN06 (BRU3 D2.W2)

Back Squat:
20 x (6)2
40 x 6
60 x 6
80 x 6
100 x 6
120 x 6
140 x (6)5 = 160 * dmax

140kg x 6 Back Squat

Paused Back Squat:
126 x (2)3 @ 75% (5cp)

Mid Block Clean to Squat Jerk + Squat Jerk:
20 x (1+1+1)2
40 x (1+1+1)2
50 x (1+1+1)2
60 x (1+1+1)2
70 x (1+1+1)12 @ 50% of 140kg

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

* Notes:

-  Nothing noteworthy to write about.  Today's workout was mainly strength and speed focused with the back squats and work off the mid block to help tighten up my clean and squat jerk.  Otherwise, nothing important.

2017JAN05 (BRU3 D1.W2)

Mid Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)4
55 x (3+3+3)2
75 x (3+3+3)1
95 x (3+3+3)1
115 x (3+3+3)1
135 x (3+3+3)1 = 147 * dmax

135kg x 3 Block Clean Pull + 3 Clean + 3 Front Squat

Mid Block Clean Pull + Power Clean:
113 x (2+2)6 @ 75% (112.5)

Mid Block Clean Pull:
147 x 3
154.5 x 3
162 x (3)4

* Notes:

- I made 135kg!!!  Time for whisk(e)y!!!

2017JAN04 (BRU3 D6.W1)

Front Squat:
20 x (1@3cp + 2)4
47 x (1@3cp + 2)2
67 x (1@3cp + 2)1
87 x (1@3cp + 2)1
107 x (1@3cp + 2)1
127 x (1@3cp + 2)1
147 x (1@3cp + 2)1 = 160 * dmax

147kg x 1@3cp + 2 Front Squat

Clean Recovery:
114 x (5)3 @ 70%

Reverse Hyper Leg Curl + Hanging Leg Raise:
((120 x 10) + (bw x 20))1
((130 x 10) + (bw x 20))1
((140 x 10) + (bw x 20))1

* Notes:

- Quick workout, topping off at 147kg in the front squat.  Very pleased with how easily it went up; however, I started to get a slight spell of the dizzies while in the squat.

2017JAN03 (BRU3 D5.W1)

Mid Block Snatch Pull + Snatch + Overhead Squat:
20 x (1+1+1)4
40 x (1+1+1)5
50 x (1+1+1)2
60 x (1+1+1)10
70 x (1+1+1)1
90 x (1+1+1)1
80 x (1+1+1)1
100 x (1+1+1)1 = 103 * dmax
90 x (1+1+1)1
110 x (1+M)2
90 x (1+M)1
90 x (1+1+1)1
100 x (1+M)2
80 x (1+1+1)1

Mid Block Snatch:
90 x 1
100 x 1
110 x M
110 x 1
120 x (M)2
120 x 1 = 123 * dmax
123 x C

120kg Mid Block Snatch

Mid Block Snatch Pull + Power Snatch:
88 x (1+1)10 @ 70%

Mid Block Snatch Pull:
123 x 3
128 x 3
133 x (3)3

Box Jump:
36" x (3)5

Standing Band Cuban Curl:
Purple x (20)3

* Notes:

- I'm not happy with today's performance.  I really wanted to nail 120kg in the snatch complex, but it just wasn't in the cards -- I suck!  However, I did manage to snatch 120kg from the blocks, which is heavier than I've gone in quite some time.

2017JAN02 (REST)

Rest:

Eleiko 2.5kg and 5kg Change Plates

- Taking a day off to travel to Northern Kentucky with the family to explore the Newport Aquarium.

2017JAN01 (BRU3 D4.W1)

Back Squat:
20 x (6)4
50 x 6
70 x 6
90 x 6
110 x 6
130 x 6
150 x 6
170 x (2)3 = 180 * dmax

.

170kg x 2 Back Squat

Paused Back Squat:
128 x (2)3 @ 70%

Block Squat Jerk:
20 x bar work
40 x (1)5
55 x 1
70 x 1
90 x 1
100 x 1
110 x M
110 x 1
120 x 1
130 x M
130 x 1
140 x M
140 x 1 = 144 * dmax

140kg Block Squat Jerk

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

* Notes:

- Nailing a 140kg block squat jerk after three sets of back squat doubles at 170kg -- priceless.