2018FEB28 (CON D3A.W2.C6)

Back Squat:
20 x (3)3
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:147)
130 x 3 (3:6:150)
150 x 3 (3:9:153)
161 x 3 (3:12:156)
170 x 3 (3:15:159)
179 x 3 (3:18:162)
149 x 5 (5:23:167)

179kg x 3 Back Squat

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

Press:
20 x (3)3
50 x 3
60 x 3 (3:26:170)
70 x 3 (3:29:173)
73 x 3 (3:32:176)

Pull Up:
bw x (4)5

* Notes:

- Putting some practical use of the information I've been reading in the book "Gift of Injury" and focusing a lot on bracing my back for each squat.  Additionally, I've been learning to better utilize "the wedge" to get myself positioned properly for the squat, thereby, affording my quads and glutes to focus on the task at hand.  It definitely makes a difference.

2018FEB27 (CON D2B.W2.C6)

12" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
51 x (3+3+3)1
61 x (2+2+2)1
71 x (1+1+1)1

12" Block Clean + Push Jerk:
71 x (1+1)3
86 x (1+1)3 (6:6:101)
101 x (1+1)3 (6:12:107)
111 x (1+1)1 (2:14:109)
121 x (1+1)1 (2:16:111)
126 x (M)2
126 x (1+1)1 (2:18:113)
122 x (1+1)1 (2:20:115)
127 x C
127 x (1+1)1 (2:22:117)
133 x (M)3

127kg 12" Block Clean + Push Jerk

12" Block Power Clean + Push Jerk:
98 x (1+1)2 (4:26:121)
103 x (1+1)2 (4:30:125)
108 x (1+1)2 (4:34:129)

12" Block Clean Pull:
125 x 3 (3:37:132)
135 x 3 (3:40:135)
145 x 3 (3:43:138)
150 x 3 (3:46:141)
155 x 3 (3:49:144)

* Notes:

- I'm so damn physically drained, I can't remember the last time I clarked so many attempts.

2018FEB26 (CON D2A.W2.C6)

Front Squat:
20 x (3)3
51 x 3
71 x 3
91 x 3 (3:3:78)
111 x 3 (3:6:81)
121 x 3 (3:9:84)
131 x 3 (3:12:87)
141 x 3 (3:15:90)
111 x 5 (5:20:95)

141kg x 3 Front Squat

Pull Up:
bw x (3)3
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
bw + 20 x 2
bw + 24 x (1)3
bw x 8

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 30s))3

Banded Standing Lateral "L" Fly:
Green x (20)3

* Notes:

- I didn't go ape-shit-crazy with the front squats today.  I focused mostly on keeping a rock solid core and maintaining positioning throughout the lift.  I feel great!

2018FEB25 (CON D1B.W2.C6)

12" Block Muscle Snatch + Overhead Squat:
20 x (3+3+3)3
51 x (3+3+3)1
61 x (2+2+2)1
71 x (1+1+1)1 (3:3:20)

12" Block Snatch Deadlift + (AK) Hang Snatch:
61 x (1+3)1
68 x (1+3)1 (4:7:24)
75 x (1+3)1 (4:11:28)
82 x (1+3)1 (4:15:32)
89 x (1+3)1 (4:19:36)
96 x (1+1)1 (2:21:38)
103 x (1+1)1 (2:23:40)
110 x (1+1)1 (2:25:42)
106 x (1+1)1 (2:27:44)
111 x (1+1)1 (2:29:46)
116 x (1+C)1 (1:30:47)
116 x (1+M)2 (2:32:49)

111kg 12" Block Snatch Deadlift + (AK) Hang Snatch

12" Block Snatch Deadlift + (AK) Hang Power Snatch:
92 x (1+1)1 (2:34:51)
96 x (1+1)1 (2:36:53)
99 x (1+1)1 (2:38:55)
103 x (1+1)1 (2:40:57)
108 x (1+M)1 (1:41:58)
108 x (1+1)1 (2:43:60)

12" Block Snatch Pull:
105 x 3 (3:46:63)
110 x 3 (3:49:66)
115 x 3 (3:52:69)
120 x 3 (3:55:72)
125 x 3 (3:58:75)

Banded Standing High Cuban Curl + Bird Dog (Level 1) + Banded Standing Tricep Extension:
((Purple x 20) + (bw x 4 L/R) + (Purple x 50))1
((Purple x 20) + (bw x 3 L/R) + (Purple x 25))1
((Purple x 20) + (bw x 2 L/R) + (Purple x 15))1
((Purple x 20) + (bw x 1 L/R) + (Purple x 10))1

* Notes:

- I feel like hell.  My legs feel like they have been injected with peanut butter.  As such, I was having a hard time getting into a deep squat position, which turned most of my hang snatches into power movements.  Not to mention, the ungodly amount of bloat that I'm experiencing from yesterday's carbnite didn't help matters at all.  I'm a freaking pig!

2018FEB24 (CON D1A.W2.C6)

Back Squat:
20 x (3)5
70 x (3)2
100 x 3
128 x 3 (3:3:3)
148 x 3 (3:6:6)
168 x 3 (3:9:9)
178 x 3 (3:12:12)
148 x 5 (5:17:17)

178kg x 3 Back Squat

Reverse Hyper (Roller) + Plank + Standing Plate Cuban Curl:
((150 x 20) + (bw x 40s) + (1.25 x 20))1
((160 x 20) + (bw x 40s) + (1.25 x 20))1
((170 x 20) + (bw x 40s) + (1.25 x 20))1

* Notes:

- I had absolutely no leg drive with the squats today.  I'm surprised that I didn't find myself stapled under 178kg.

2018FEB23 (CON D4.W1.C6)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
41 x (3+3)1
51 x (2+2)1
61 x (1+1)1
71 x (1+1)1 (2:2:164)

Snatch:
71 x 3 (3:5:167)
81 x 3 (3:8:170)
91 x 2 (2:10:172)
101 x 1 (1:11:173)
106 x 1 (1:12:174)
111 x 1 (1:13:175)

111kg snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
51 x (3+3+3)1
61 x (2+2+2)1
71 x (1+1+1)1
81 x (1+1+1)1 (3:16:178)

Clean + Push Jerk:
81 x (3+3)1 (6:22:184)
91 x (3+3)1 (6:28:190)
101 x (2+2)1 (4:32:194)
111 x (1+1)1 (2:34:196)
121 x (1+1)1 (2:36:198)
128 x (1+1)1 (2:38:200)
135 x (M)3
135 x (1+1)1 (2:40:202)

135kg Clean + Push Jerk

* Notes:

- I'm up 2kg from my previous (comparable) workout from Cycle 5.  I'm slowling chipping away, conservatively, one kilo at a time.

2018FEB22 (REST)

Rest:

- I'm feeling a bit battered, so I decided to take a day off.  A day of heavier than normal clean pulls followed by a session of heavy back squats has rendered me completely useless and unwilling to train.  I'll return to the platform tomorrow morning.

2018FEB21 (CON D3.W1.C6)

Back Squat:
20 x (3)3
60 x (3)2
90 x 3
120 x 3 (3:3:133)
150 x 3 (3:6:136)
161 x 3 (3:9:139)
166 x 3 (3:12:142)
171 x 3 (3:15:145)
141 x 5 (5:20:150)

171kg x 3 Back Squat

Press:
20 x 6/5/4/3
50 x 3
55 x 3 (3:23:153)
60 x 3 (3:26:156)
66 x 3 (3:29:159)
71 x 3 (3:32:162)

Pull Up:
bw x 6/5/4/3
bw + 8 x 3
bw + 10 x 3
bw + 12 x 3
bw + 14 x 3
bw + 16 x 3

Reverse Hyper (Roller) + Ring Plank:
((140 x 20) + (bw x 30s))1
((150 x 20) + (bw x 30s))1
((160 x 20) + (bw x 30s))1

Quad Temper:
Pin x (60s)3

* Notes:

- I was extremely sluggish today after yesterday's power clean + push jerk workout, along with the clean pulls up to 145kg.  My nervous system was a little fried this morning and it was evident with the back squats.  Normally, 160kg-170kg has been moving fairly well, but today I was moving in slow motion -- a little too much grinding than I'd prefer.

2018FEB20 (CON D2B.W1.C6)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1

Power Clean + Push Jerk:
70 x (3+3)1
80 x (3+3)1 (6:6:79)
90 x (3+3)1 (6:12:85)
100 x (1+1)3 (6:18:91)
110 x (1+1)1 (2:20:93)
120 x (1+1)1 (2:22:95)
126 x (1+1)1 (2:24:97)
120 x (1+1)1 (2:26:99)
125 x (1+1)1 (2:28:101)
130 x (1+1)1 (2:30:103)
97 x (2+2)1 (4:34:107)
107 x (2+2)1 (4:38:111)
117 x (2+2)1 (4:42:115)

130kg Power Clean + Push Jerk

Clean Pull:
120 x 3 (3:45:118)
127.5 x 3 (3:48:121)
135 x 3 (3:51:124)
140 x 3 (3:54:127)
145 x 3 (3:57:130)

Plank + Tricep Pushdown:
((bw x 30s) + (10 x 20))1
((bw x 30s) + (15 x 20))1
((bw x 30s) + (20 x 20))1

Plank + Shoulder Pass Thru:
((bw x 30s) + (pvc x 10))3

* Notes:

- Quite possibly the easiest 130kg power clean -- ever.

2018FEB19 (CON D2A.W1.C6)

Front Squat:
20 x (3)4
71 x (3)2
101 x 3 (3:3:59)
121 x 3 (3:6:62)
131 x 3 (3:9:65)
141 x 3 (3:12:68)
111 x 5 (5:17:73)

141kg x 3 Front Squat

Pull Up:
bw x (3)6
bw + 8 x (3)4
bw x 10

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))1
((150 x 20) + (bw x 45s))1
((160 x 20) + (bw x 30s))1

Quad Temper + Banded Standing Face Pull:
((Pin x 120s) + (Purple x 20))2

* Notes:

- Very tight and sluggish this morning.  141kg front squat triple was a gift.

2018FEB18 (CON D1B.W1.C6)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
41 x (3+3)1
51 x (2+2)1
61 x (1+1)1
66 x (1+1)1

Power Snatch:
60 x 3
69 x 3
80 x 3 (3:3:23)
91 x 3 (3:6:26)
99 x 1 (1:7:27)
107 x 1 (1:8:28)
111 x 1 (1:9:29)
106 x 1 (1:10:30)
115 x 1 (1:11:31)
117 x 1 (1:12:32)
95 x 2 (2:14:34)
101 x 2 (2:16:36)
105 x 1 (1:17:37)
106 x 1 (1:18:38)

117kg Power Snatch

Snatch Pull:
100 x 3 (3:21:41)
105 x 3 (3:24:44)
110 x 3 (3:27:47)
115 x 3 (3:30:50)
120 x 3 (3:33:53)
125 x 3 (3:36:56)

Plank + Lying Plate Cuban Curl:
((bw x 60s) + (.5 x 20))1
((bw x 45s) + (1 x 20))1
((bw x 30s) + (1.5 x 20))1

* Notes:

- 117kg power snatch!  Who would have guessed?  I was pretty jazzed to have made 115kg today, which was 1kg above my previous best, but the add an additional 3kg -- EPIC!!!

2018FEB17 (CON D1A.W1.C6)

Back Squat:
20 x (6)2
70 x (3)2
110 x 3 (3:3:3)
140 x 3 (3:6:6)
160 x 3 (3:9:9)
165 x 3 (3:12:12)
171 x 3 (3:15:15)
141 x 5 (5:20:20)

171kg x 3 Back Squat

Pull Up:
bw x (6)2
bw + 8 x (3)4
bw + 12 x (3)3
bw x 7

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))1
((155 x 20) + (bw x 45s))1
((170 x 20) + (bw x 30s))1

Ring Plank + Banded Standing Cuban Curl:
((bw x 30s) + (Green x 20))2

2018FEB16 (CON D4.W3.C5) * DELOAD

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
52.5 x (2+2)1
62.5 x (1+1)1

Snatch:
60 x 3
70 x 3 (3:3:145)
80 x 2 (2:5:147)
90 x 1 (1:6:148)
100 x 1 (1:7:149)
105 x 1 (1:8:150)
110 x 1 (1:9:151)
115 x 1 (1:10:152)

115kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1

Clean + Push Jerk:
70 x (3+3)1
90 x (3+3)1 (6:16:158)
110 x (2+2)1 (4:20:162)
120 x (1+1)1 (2:22:164)
127 x (1+1)1 (2:24:166)
134 x (1+M)1 (1:25:167)
135 x (1+1)1 (2:27:169)

135kg Clean + Push Jerk

* Notes:

- All in all, a pretty good day of lifting.  I topped off with a 115kg snatch and a 135kg clean and push jerk to finish the day with a 250kg total.

2018FEB15 (CON D3.W3.C5) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
125 x 3 (3:3:119)
140 x 3 (3:6:122)
155 x 3 (3:9:125)
170 x 3 (3:12:128)
140 x 5 (5:17:133)

170kg x 3 Back Squat

Press:
20 x (6)2
50 x 3
60 x 3 (3:20:136)
70 x 3 (3:23:139)
72.5 x 3 (3:26:142)

Pull Up:
bw x (6)2
bw + 8 x (4)4

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))2

Quad Temper + Banded Standing Tricep Overhead Extension:
((pin x 60s) + (Purple x 50))2

2018FEB14 (CON D2B.W3.C5) * DELOAD

24" Block Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1

24" Block Clean + Push Jerk:
67.5 x (3+3)1
75 x (3+3)1
82.5 x (3+3)1 (6:6:69)
90 x (3+3)1 (6:12:75)
97.5 x (3+3)1 (6:18:81)
105 x (3+3)1 (6:24:87)
112.5 x (1+1)1 (2:26:89)
120 x (1+1)1 (2:28:91)
125 x (1+1)1 (2:30:93)
130 x (1+1)1 (2:32:95)

130kg 24" Block Clean + Push Jerk

24" Block Power Clean + Push Jerk:
97 x (1+1)1 (2:34:97)
99 x (1+1)1 (2:36:99)
101 x (1+1)1 (2:38:101)
107 x (1+1)1 (2:40:103)
117 x (1+1)1 (2:42:105)
120 x (1+1)1 (2:44:107)

Clean Pull:
130 x 3 (3:47:110)
133 x 3 (3:50:113)
136 x 3 (3:53:116)

Ab Ball Prone Butterfly Raise + Ab Ball Plank:
((.5 x 20) + (bw x 30s))2

2018FEB13 (CON D2A.W3.C5) * DELOAD

Front Squat:
20 x (3)3
70 x (3)2
90 x 3 (3:3:52)
115 x 3 (3:6:55)
130 x 3 (3:9:58)
100 x 5 (5:14:63)

130kg x 3 Front Squat

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 60s))2

Quad Temper + Banded Standing Victory Raise:
((pin x 60s) + (Green x 20))2

* Notes:

-  It took a lot of self discipline and restraint to not push past 130kg this morning, with the front squats.  They felt easy, but I had to keep reminding myself that I'm in a "deload" week and to back off from going too heavy.  Plus, I was a bit apprehensive about my quad getting strained again, so I took it easy today and ended with a top weight of 130kg for a triple.

2018FEB12 (CON D1B.W3.C5) * DELOAD

24" Block Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
47.5 x (2+2)1
52.5 x (1+1)1
55 x (1+1)1

24" Block Snatch:
55 x 3
61 x 3
69 x 3
76 x 3 (3:3:20)
83 x 3 (3:6:23)
90 x 3 (3:9:26)
95 x 1 (1:10:27)
100 x 1 (1:11:28)
105 x 1 (1:12:29)
110 x 1 (1:13:30)
115 x 1 (1:14:31)
120 x 1 (1:15:32)

120kg 24" Block Snatch

24" Block Power Snatch:
95 x 2 (2:17:34)
98 x 2 (2:19:36)
100 x 2 (2:21:38)
101 x 2 (2:23:40)

Snatch Pull:
105 x 3 (3:26:43)
110 x 3 (3:29:46)
115 x 3 (3:32:49)

Plank + Standing Plate Cuban Curl:
((bw x 60s) + (2 x 20))1
((bw x 45s) + (1.5 x 20))1
((bw x 30s) + (1 x 20))1
((bw x 15s) + (.5 x 20))1

Banded Standing Alternating Tricep Pushdown:
Purple x (50)2

* Notes:

- 120kg off the 24" blocks -- who knew?

2018FEB11 (CON D1A.W3.C5) * DELOAD

Back Squat:
20 x (3)3
70 x (3)2
100 x 3 (3:3:3)
120 x 3 (3:6:6)
140 x 3 (3:9:9)
166 x 3 (3:12:12)
136 x 5 (5:17:17)

166kg x 3 Back Squat

Pull Up:
bw x (3)6
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
bw x 10

Reverse Hyper (Roller) + Banded Standing Victory Raise + Plank:
((160 x 20) + (Green x 20) + (bw x 60s))2

Quad Temper + Banded Standing Tricep Overhead Extension:
((pin x 60s) + (Purple x 50))2

* Notes:

- 166kg triple back squat to start a "deload" week -- I can't complain.

2018FEB10 (CON D4.W2.C5)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
50 x (2+2)1
57.5 x (1+1)1
62.5 x (1+1)1

Snatch:
58 x (3)2
75 x 3 (3:3:222)
90 x 2 (2:5:224)
105 x (M)2
100 x 1 (1:6:225)
105 x 1 (1:7:226)
110 x 1 (1:8:227)

110kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
52.5 x (3+3+3)1
62.5 x (2+2+2)1
72.5 x (1+1+1)1
83.5 x (1+1+1)1 (3:11:230)

Clean + Push Jerk:
70 x (3+3)1
90 x (3+3)1 (6:17:236)
110 x (2+2)1 (4:21:240)
120 x (1+1)1 (2:23:242)
130 x (1+1)1 (2:25:244)
138 x (M)4

130kg Clean + Push Jerk

* Notes:

- I'm up 14kg from the same workout from Cycle 4; however, I'm very displeased with my performance today.  After missing twice with 105kg in the snatch and waving back up, I stopped at 110kg because I wanted to get at least 137-140kg with the clean and jerk, but I couldn't secure the bar onto my shoulders to save my life.  It was not only frustrating but agonizing because it felt like I could easily stand the weight up and the push jerk felt so easy for me.  Damn this sport!

2018FEB09 (CON D3.W2.C5)

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
120 x 3 (3:3:184)
140 x 3 (3:6:187)
160 x 3 (3:9:190)
170 x 3 (3:12:193)
175 x 3 (3:15:196)
180 x 3 (3:18:199)
150 x 5 (5:23:204)

180kg x 3 Back Squat

Press + Pull Up:
((20 x 6) + (bw x 6))2
((52.5 x 3) + (bw x 3))1 (3:26:207)
((60 x 3) + (bw x 3))1 (3:29:210)
((67.5 x 3) + (bw x 3))1 (3:31:213)
((70 x 3) + (bw x 3))1 (3:34:216)
((72.5 x 3) + (bw x 3))1 (3:37:219)

Reverse Hyper (Roller) + Plank:
((160 x 20) + (bw x 30s))1
((170 x 20) + (bw x 30s))1
((180 x 20) + (bw x 30s))1

Quad Tempering + Bird Dog (Level 1):
((pin x 60s) + (bw x 5 L/R))3

* Notes:

- I was a little apprehensive about going heavy today because of my quad strain from a few days ago, but I somehow managed to get up to 180kg (albeit, with some effort).  Regardless, it's a big milestone before going into a deload next week.  Tomorrow, I plan on doing a few front squats to keep the legs active before attacking the snatch and clean and jerk on Sunday.

2018FEB08 (CON D2B.W2.C5)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)3
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1

6" Block Clean Deadlift + (AK) Hang Clean + Push Jerk:
70 x (1+1+1)3
80 x (1+1+1)3 (9:9:109)
90 x (1+1+1)3 (9:18:118)
100 x (1+1+1)3 (9:27:127)
110 x (1+1+1)1 (3:30:130)
118 x (1+1+1)1 (3:33:133)
125 x (1+1+1)1 (3:36:136)
121 x (1+1+1)1 (3:39:139)
126 x (1+1+1)1 (3:42:142)
132 x (1+1+1)1 (3:45:145)

132kg 6" Block Clean Deadlift + (AK) Hang Clean + Push Jerk

6" Block Clean Deadlift + (AK) Hang Power Clean + Push Jerk:
97 x (1+1+1)2 (6:51:151)
107 x (1+1+1)2 (6:57:157)
117 x (1+1+1)1 (3:60:160)
120 x (1+1+1)1 (3:63:163)

Clean Pull:
122.5 x 3 (3:66:166)
130 x 3 (3:69:169)
137.5 x 3 (3:72:172)
142.5 x 3 (3:75:175)
147.5 x 3 (3:78:178)
152.5 x 3 (3:81:181)

Quad Tempering + Banded Standing Tricep Pushdown + Plank + Shoulder Pass Thru:
((pin x 60s) + (Orange x 20) + (bw x 30s) + (pvc x 10))3

2018FEB07 (REST)

Rest:

- Taking a day off to nurse a strained left upper quadriceps near the IT band.  Talk about bad luck.

2018FEB06 (CON D2A.W2.C5)

Front Squat:
20 x (3)3
50 x (3)2
90 x 3 (3:3:83)
110 x 3 (3:6:86)
130 x 3 (3:9:89)
140 x 3 (3:12:92)
150 x 3 (3:15:95)
120 x 5 (5:20:100)

150kg x 3 Front Squat

Pull Up:
bw x (3)5
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
bw + 20 x 3
bw + 24 x 3
bw x 6

Reverse Hyper (Roller) + Banded Standing Victory Raise:
((140 x 20) + (Green x 20))1
((145 x 20) + (Green x 20))1
((150 x 20) + (Green x 20))1

Reverse Crunch + Side Lying Plate "L" Raise:
((bw x 20) + (1.25 x 20 L/R))3

* Notes:

- Somehow, I strained my left hip/upper quad at 150kg.  I have the worst damn luck.

2018FEB05 (CON D1B.W2.C5)

Muscle Snatch + Overhead Squat:
20 x (3+3)2
50 x (3+3)1
60 x (2+2)1
70 x (1+1)1 (2:2:25)

Snatch Deadlift + (AK) Hang Snatch:
60 x (1+3)1
67 x (1+3)1
74 x (1+3)1 (4:6:29)
81 x (1+3)1 (4:10:33)
88 x (1+3)1 (4:14:37)
95 x (1+1)1 (2:16:39)
102 x (1+1)1 (2:18:41)
109 x (1+1)1 (2:20:43)
105 x (1+1)1 (2:22:45)
112 x (1+1)1 (2:24:47)
119 x (1+M)3 (3:27:50)
115 x (1+1)1 (2:29:52)

115kg Snatch Deadlift + (AK) Hang Snatch

Snatch Deadlift + (AK) Hang Power Snatch:
91 x (1+2)1 (3:32:55)
98 x (1+2)1 (3:35:58)
102 x (1+1)1 (2:37:60)
107 x (1+1)1 (2:39:62)

Snatch Pull:
60 x 3
100 x 3 (3:42:65)
107.5 x 3 (3:45:68)
115 x 3 (3:48:71)
117.5 x 3 (3:51:74)
120 x 3 (3:54:77)
122.5 x 3 (3:57:80)

Plank + Standing Plate Cuban Curl:
((bw x 30s) + (1.25 x 10))4

* Notes:

- I was so close to nailing 119kg, it was agonizing to fail, but I did add an additional 1kg to my previous best, so not all was lost.

2018FEB04 (REST)

Rest:

- I woke up with a pretty gnarly head/chest cold this morning.  It's been brewing for a few days now but today I awoke feeling like a bag of rubber dicks.  So I'm taking a day off from the training madness.

2018FEB03 (CON D1A.W2.C5)

Back Squat:
20 x (3)3
70 x (3)2
100 x 3
120 x 3 (3:3:3)
140 x 3 (3:6:6)
160 x 3 (3:9:9)
170 x 3 (3:12:12)
176 x 3 (3:15:15)
182 x 3 (3:18:18)
152 x 5 (5:23:23)

182kg x 3 Back Squat

Reverse Hyper (Roller) + Banded Standing Face Pull + Plank:
((160 x 20) + (Green x 20) + (bw x 30s))1
((170 x 20) + (Green x 20) + (bw x 30s))1
((170 x 20) + (Purple x 20) + (bw x 45s))1

Leg Passing + Lying Plate Cuban Curl:
((bw x 30) + (.5 x 20))1
((bw x 30) + (1 x 20))1
((bw x 30) + (1.5 x 20))1

* Notes:

- 182kg back squat triple -- time for celebration!

2018FEB02 (CON D4B.W1.C5)

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)2
50 x (3+3+3)1
60 x (2+2+2)1
70 x (1+1+1)1
80 x (1+1+1)1

Clean + Power Jerk:
80 x (3+3)1
90 x (3+3)1 (6:6:182)
100 x (2+2)1 (4:10:186)
110 x (1+1)1 (2:12:188)
120 x (1+1)1 (2:14:190)
127 x (1+1)1 (2:16:192)
134 x (1+1)1 (2:18:194)
114 x (1+1)1 (2:20:196)
121 x (1+1)1 (2:22:198)
126 x (1+1)1 (2:24:200)

134kg Clean + Power Jerk

Ab Ball Prone Butterfly Raise + Plank:
((.5 x 20) + (bw x 30s))3

Shoulder Pass Thru + Reverse Crunch:
((pvc x 10) + (bw x 20))3

* Notes:

- My hand was destroyed but I couldn't call it a day without making an attempt with the clean and jerks.  So, I bandaged up my hand and returned to finish my workout after a couple of hours, and it turned for the better.  My hand still hurt like hell and began to bleed like a stuck pig, but I got the workout done -- even with a 1kg best over my previous clean and power jerk.

2018FEB02 (CON D4A.W1.C5)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
40 x (3+3)1
50 x (2+2)1
60 x (1+1)1
70 x (1+1)1 (2:2:164)

Snatch:
70 x 3 (3:5:167)
80 x 3 (3:8:170)
90 x 2 (2:10:172)
100 x 1 (1:11:173)
105 x 1 (1:12:174)
110 x (M)2
110 x 1 (1:13:175)
115 x (M)2
95 x M
95 x 1 (1:14:176)
98 x M
98 x 1

110kg Snatch

* Notes:

- What a complete cluster fuck of a workout.  Not only did my snatches turn to a giant gob of shit, I tore the living hell out of my hand in the process, resulting in an unexpected end to the day's training.  Fuck!

2018FEB01 (CON D3B.W1.C5)

Front Squat:
20 x (3)2
60 x (3)2
90 x 3 (3:3:146)
110 x 3 (3:6:149)
125 x 3 (3:9:152)
140 x 3 (3:12:155)
110 x 5 (5:17:162)

140kg x 3 Front Squat

Pull Up:
bw x (3)2
bw + 8 x (3)2
bw + 12 x 3
bw + 16 x 3
bw + 20 x 3
bw + 24 x 3
bw x 6

Reverse Hyper (Roller) + Banded Standing Victory Raise + Banded Standing Tricep Pushdown:
((140 x 20) + (Green x 20) + (Orange x 20))3