2019JAN31 (WEN5/3/1 D2.W3.C12)

Back Squat:
20 x (5)4
61 x 5
76 x 5
106 x 5
136 x 5
156 x 3 (3:3:25)
177 x 3 (3:6:28)
198 x 2 (2:8:30)

198kg x 2 Back Squat

Back Squat:
107 x (10)5

Reverse Hyper (Roller) + Seated Barbell Wrist Curl:
((150 x 100) + (20 x 25))1
((160 x 100) + (20 x 25))1
((170 x 100) + (20 x 25))1
((180 x 100) + (20 x 25))1
((190 x 100) + (20 x 25))1

Jefferson Curl:
20 x (1)5

McGill 3:
4/3/2/1

2019JAN30 (WEN5/3/1 D1.W3.C12)

12" Block Snatch:

20 x (3)2

40 x (3)5

50 x (3)3

60 x (2)2

70 x 1

60 x 3

70 x 2

80 x 1 (1:1:1)

70 x 1

80 x 1 (1:2:2)

90 x M

90 x 1 (1:3:3)

100 x 1 (1:4:4)

90 x M

90 x 1 (1:5:5)

100 x 1 (1:6:6)

110 x M

110 x C

110 x M

90 x 1 (1:7:7)

100 x 1 (1:8:8)

110 x 1 (1:9:9)

100 x M

100 x 1 (1:10:10)

110 x (M)2

90 x 2 (2:12:12)

95 x 2 (2:14:14)

100 x 2 (2:16:16)

110kg 12" Block Snatch

12" Block Snatch Pull:

120 x (2)3 (6:22:22)

2019JAN29 (WEN5/3/1 D4.W2.C12)

12" Clean + Power Jerk:
20 x (1+1)5
40 x (3+1)3
50 x (3+1)2
60 x (1+1)1
70 x (1+1)1
60 x (1+1)1
80 x (1+1)1
100 x (1+1)1 (2:2:45)
80 x (1+1)1
100 x (1+1)1 (2:4:47)
120 x (1+1)1 (2:6:49)
100 x (1+1)4 (8:14:57)

120kg 12" Block Clean + Power Jerk

12" Block Clean Pull:
120 x 3 (3:17:60)
130 x 3 (3:20:63)
140 x (2)3 (6:26:69)

Jefferson Curl:
20 x (1)5

2019JAN28 (REST)

Rest:

- I'm taking another day off to give my back some rest.

2019JAN27 (WEN5/3/1 D3.W2.C12)

Back Squat:
20 x (5)2
50 x (5)4
70 x 5
100 x 5
130 x 5
150 x 3 (3:3:39)
171 x 3 (3:6:42)
192 x 1 (1:7:43)

193kg Back Squat

Back Squat:
107 x (10)5

Reverse Hyper (Roller):
100 x 10
115 x 10
130 x 10
145 x 10
160 x 10

* Notes:

- My low back is complete shit.  I'm very surprised to have back squatted 192kg because I attempted to squat earlier in the morning and it just wasn't happening.  I felt crippled trying to get into a safe squat position, but after a full day of driving to Louisville, eating pizza, cookies, and generally treating my body like a dumpster, I was able to back squat 192kg.  I can't explain it, but I'll take it.

2019JAN26 (REST)

Rest:

- I'm taking today off to sponsor the Winter Slam Meet at Big Blue Strength in Lexington, Kentucky. 

2019JAN25 (WEN5/3/1 D2.W2.C12)

24" Block Snatch:
20 x (3)2
30 x (3)2
50 x (3)3
60 x (2)2
70 x (1)2 (2:2:18)
60 x 2
70 x 1 (1:3:19)
80 x 1 (1:4:20)
90 x M
90 x 1 (1:5:21)
80 x 1 (1:6:22)
90 x 1 (1:7:23)
100 x (M)2
90 x 1 (1:8:24)
95 x 1 (1:9:25)
100 x (M)2
100 x 1 (1:10:26)
95 x M
95 x 1 (1:11:27)
100 x (M)2
80 x 1 (1:12:28)
90 x 1 (1:13:29)
100 x 1 (1:14:30)
105 x (M)2
80 x (3)2 (6:20:36)

100kg 24" Block Snatch

2019JAN24 (WEN 5/3/1 D1.W2.C12)

Bench Press:
20 x (5)2
56 x 5
76 x 5
96 x 3 (3:3:3)
110 x 3 (3:6:6)
123 x (3)2 (6:12:12)
123 x (2)2 (4:16:16)

123kg x 3 Bench Press

Bench Press + Alternating Bent Over Kettlebell Row + Chin Up:
((69 x 10) + (24 x 8 L/R) + (bw x 5))1
((69 x 10) + (28 x 8 L/R) + (bw x 4))1
((69 x 10) + (28 x 8 L/R) + (bw x 3))1
((69 x 10) + (28 x 8 L/R) + (bw x 2))1
((69 x 10) + (24 x 8 L/R) + (bw x 1))1

Dips + Lying Barbell Stiff Arm Pullover + Close Grip Bench Press:
((bw + 8 x 8) + (30 x 8) + (30 x 8))1
((bw + 10 x 8) + (30 x 8) + (30 x 8))1
((bw + 12 x 8) + (30 x 8) + (30 x 8))1
((bw + 14 x 8) + (30 x 8) + (30 x 8))1
((bw + 16 x 8) + (30 x 8) + (30 x 8))1

Bell Up Kettlebell Press + Standing Plate Cuban Curl:
((8 x 10) + (1.25 x 20))1
((12 x 10) + (1.25 x 20))1
((16 x 7) + (1.25 x 20))1
((16 x 4) + (1.25 x 20))1
((20 x 1) + (1.25 x 20))1

2019JAN23 (WEN5/3/1 D4.W1.C12)

24" Block Power Clean + Power Jerk:
20 x (1+1)6
30 x (1+1)6
50 x (1+1)6
60 x (1+1)5
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:62)
100 x (1+1)1 (2:4:64)
90 x (1+1)3 (6:10:70)
100 x (1+1)2 (4:14:74)
110 x (1+1)1 (2:16:76)
100 x (1+1)1 (2:18:78)
110 x (1+1)1 (2:20:80)
120 x (1+1)1 (2:22:82)
105 x (1+1)1 (2:24:84)
115 x (1+1)1 (2:26:86)
125 x (1+M)1 (1:27:87)
125 x (1+1)1 (2:29:89)
105 x (1+1)6 (12:41:101)

125kg 24" Block Power Clean + Power Jerk

2019JAN22 (WEN 5/3/1 D3.W1.C12)

24" Block Snatch:
20 x (3)5
30 x (3)3
40 x (3)3
50 x (3)2
60 x 3
70 x 2 (2:2:42)
80 x 1 (1:3:43)
70 x 3 (3:6:46)
80 x 2 (2:8:48)
90 x 1 (1:9:49)
100 x (M)2
80 x 1 (1:10:50)
90 x 1 (1:11:51)
100 x 1 (1:12:52)
80 x (2)4 (8:20:60)

100kg 24" Block Snatch

Snatch Balance:
40 x 3
50 x 3
60 x 3

24" Block Snatch:
60 x (1)3

2019JAN21 (WEN5/3/1 D2.W1.C12)

Bench Press:
20 x (5)2
69 x (5)2
89 x 5 (5:5:25)
103 x 5 (5:10:30)
116 x 5 (5:15:35)
116 x 3 (3:18:38)
116 x 2 (2:20:40)

116kg x 5 Bench Press

Bench Press + Alternating Bent Over Kettlebell Row + Pull Up:
((68 x 10) + (20 x 10 L/R) + (bw x 2))1
((68 x 10) + (24 x 10 L/R) + (bw x 2))1
((68 x 10) + (28 x 10 L/R) + (bw x 2))1
((68 x 10) + (24 x 10 L/R) + (bw x 2))1
((68 x 10) + (20 x 10 L/R) + (bw x 2))1

Dips + Lying Barbell Stiff Arm Pullover + Close Grip Bench + Chin Up:
((bw x 10) + (27.5 x 10) + (27.5 x 10) + (bw x 2))1
((bw + 8 x 10) + (27.5 x 10) + (27.5 x 10) + (bw x 2))1
((bw x 10) + (27.5 x 10) + (27.5 x 10) + (bw x 2))1
((bw + 8 x 10) + (27.5 x 10) + (27.5 x 10) + (bw x 2))1
((bw x 10) + (27.5 x 10) + (27.5 x 10) + (bw x 2))1

Standing Plate Cuban Curl + Standing Band Press:
((1.5 x 20) + (Orange x 10))5

2019JAN20 (WEN5/3/1 D1.W1.C12)

Back Squat:
20 x (5)3
79 x (5)2
109 x 5
139 x 5 (5:5:5)
160.5 x 5 (5:10:10)
182 x (2)5 (10:20:20)

182kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((107 x 10) + (180 x 10))5

* Notes:

- Great workout up until the point of straining my low back with the last down set of back squats at 107kg.  Getting old sucks dick.

2019JAN19 (REST)

Rest:

- Taking a day off to celebrate my son's 11th birthday!

2019JAN18 (WEN5/3/1 D3.W4.C11) * DELOAD

Bench Press:
20 x (5)2
53.5 x 5 (5:5:51)
67 x 5 (5:10:56)
80.5 x 5 (5:15:61)

Bench Press + Bent Over Kettlebell Row + Chin Up:
((67 x 10) + (24 x 6) + (bw x 2))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench:
((bw x 10) + (27.5 x 6) + (27.5 x 6))5

Alternating Kettlebell Press + Standing Plate Cuban Curl:
((20 x 6) + (1.25 x 20))5

2019JAN17 (WEN5/3/1 D2.W4.C11) * DELOAD

24" Block Clean + Power Jerk:
20 x (1+1)5
30 x (1+1)6
40 x (1+1)3
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
80 x (1+1)1
70 x (1+1)3
80 x (1+1)2
90 x (1+1)1 (2:2:17)
100 x (1+1)1 (2:4:19)
110 x (1+1)1 (2:6:21)
120 x (1+1)1 (2:8:23)
100 x (2+2)2 (8:16:31)

120kg 24" Block Clean + Power Jerk

24" Block Clean Pull:
120 x 3 (3:19:34)
130 x 3 (3:22:37)
140 x (3)3 (9:31:46)

2019JAN16 (WEN5/3/1 D1.W4.C11) * DELOAD

Back Squat:
20 x (5)2
64 x (5)2
84 x 5 (5:5:5)
105 x 5 (5:10:10)
126 x 5 (5:15:15)

126kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((105 x 10) + (140 x 10))5

Good Morning + Pull Up:
((20 x 6) + (bw x 2))1
((25 x 6) + (bw x 2))1
((30 x 6) + (bw x 2))1
((35 x 6) + (bw x 2))1
((40 x 6) + (bw x 2))1

McGill 3:
4/3/2/1

2019JAN15 (WEN5/3/1 D3.W3.C11)

12" Block Snatch:
20 x (3)3
30 x (3)3
40 x 3
50 x 3
60 x 2
70 x 1
50 x 3
70 x 2
90 x 1 (1:1:28)
80 x 3 (3:4:31)
100 x C
100 x 1 (1:5:32)
100 x M
120 x C
100 x M
92.5 x 2 (2:7:34)
100 x 2 (2:9:36)
107.5 x 1 (1:10:37)
110 x (M)2
90 x 1 (1:11:38)
95 x M
95 x 1 (1:12:39)
100 x 1 (1:13:40)
105 x 1 (1:14:41)
110 x (M)2
100 x M
100 x 1 (1:15:52)
110 x (M)2
92.5 x (2)5 (10:25:62)

107.5kg 12" Block Snatch

12" Block Snatch Pull:
130 x (2)5 (10:35:72)

2019JAN14 (REST)

Rest:

- Massive day in the squat rack yesterday and decided to cut out a day of rest to help recuperate.

2019JAN13 (WEN5/3/1 D2.W3.C11)

Back Squat:
20 x (5)3
77.5 x (5)2
107.5 x 5
137.5 x 5
157.5 x 5 (5:5:21)
178.5 x 3 (3:8:24)
200 x 2 (2:10:26)
200 x 1 (1:11:27)

200kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((105 x 10) + (170 x 10))1
((105 x 10) + (180 x 10))1
((105 x 10) + (190 x 10))1
((105 x 10) + (200 x 10))1
((105 x 10) + (210 x 10))1

Good Morning + Twist Yo Wrist:
((25 x 6) + (2.5 x 4))1
((30 x 6) + (3 x 3))1
((35 x 6) + (3.5 x 2))1
((40 x 6) + (4 x 1))1

McGill 3:
4/3/2/1

2019JAN12 (WEN5/3/1 D1.W3.C11)

Bench Press:
20 x (5)2
40.5 x (5)2
60.5 x 5
80.5 x 5
100.5 x 5 (5:5:5)
114 x 3 (3:8:8)
127 x (2)4 (8:16:16)

127kg x 2 Bench Press

Bench Press + Bent Over Kettlebell Row + Chin Up:
((67 x 10) + (24 x 6) + (bw x 3))1
((67 x 10) + (28 x 6) + (bw x 3))1
((67 x 10) + (32 x 6) + (bw x 3))3

Dips + Lying Stiff Arm Pullover + Close Grip Bench + Pull Up:
((bw + 12 x 6) + (30 x 6) + (30 x 6) + (bw x 1))1
((bw + 12 x 6) + (30 x 6) + (30 x 6) + (bw x 2))1
((bw + 12 x 6) + (30 x 6) + (30 x 6) + (bw x 3))1
((bw + 12 x 6) + (30 x 6) + (30 x 6) + (bw x 4))1
((bw + 12 x 6) + (30 x 6) + (30 x 6) + (bw x 5))1

Standing Plate Cuban Curl + Captains of Crush:
((1.5 x 20) + (#T x 10 L/R))1
((1.5 x 20) + (#1 x 10 L/R))1
((1.5 x 20) + (#1.5 x 6 L/R))1
((1.5 x 20) + (#2 x 3 L/R))1
((1.5 x 20) + (#2.5 x .5 L/R))1

2019JAN11 (WEN5/3/1 D4.W2.C11)

12" Block Clean + Power Jerk:
20 x (1+1)6
30 x (1+1)3
50 x (1+1)5
70 x (1+1)3
90 x (1+1)2
110 x (1+1)1 (2:2:68)
90 x (1+1)3
110 x (1+1)2 (4:6:72)
130 x (1+1)1 (2:8:74)
110 x (1+1)4 (8:16:82)

130kg 12" Block Clean + Power Jerk

12" Block Clean Pull:
130 x 3 (3:19:85)
150 x (3)3 (9:28:94)

2019JAN10 (WEN5/3/1 D3.W2.C11)

12" Block Snatch Pull:
20 x (3)2
30 x (3)2
50 x 3
70 x 3 (3:3:31)
90 x 3 (3:6:24)
110 x 3 (3:9:27)
120 x 2 (2:11:29)

12" Block Snatch:
20 x (3)2
30 x 3
50 x (3)2
60 x 2
70 x 1 (1:12:30)
60 x 3
70 x 2 (2:14:32)
80 x 1 (1:15:33)
70 x 3 (3:18:36)
80 x 2 (2:20:38)
90 x 1 (1:21:39)
100 x M
100 x 1 (1:22:40)
110 x (M)2
90 x 3 (3:25:43)
100 x 2 (2:27:45)
110 x (M)4
100 x M
100 x 1 (1:28:46)
110 x (M)4
90 x (2)4 (8:36:54)

100kg x 2 12" Block Snatch

12" Block Snatch Pull:
110 x 3 (3:39:57)
120 x (3)3 (9:48:66)

Standing Band Rev Pec Deck + Standing Band Face Pull + Standing Band Stiff Arm Pulldown + Standing Band Tricep Pushdown:
((Green x 10 + 10) + (Purplex2 x 10 + 10))3

2019JAN09 (WEN5/3/1 D2.W2.C11)

Back Squat:
20 x (5)2
77 x (5)2
107 x 5
127 x 5
147 x 3 (3:3:19)
168 x 3 (3:6:22)
189 x (2)3 (6:12:28)

189kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((105 x 10) + (180 x 10))1
((105 x 10) + (182.5 x 10))1
((105 x 10) + (185 x 10))1
((105 x 10) + (187.5 x 10))1
((105 x 10) + (190 x 10))1

Good Morning + McGill 3:
(25 x 6) + 4
(27.5 x 6) + 3
(30 x 6) + 2
(32.5 x 6) + 1

Kettlebell Snatch:
12 x 6
16 x 6
20 x 6
24 x 6
28 x 4
32 x 4
32 x 10

2019JAN08 (WEN5/3/1 D1.W2.C11)

Bench Press:
20 x (5)2
54 x (5)2
74 x 5
94 x 3 (3:3:3)
107 x 3 (3:6:6)
120.5 x 4 (4:10:10)
120.5 x 3 (3:13:13)
120.5 x 2 (2:15:15)
120.5 x 1 (1:16:16)

120.5kg x 4 Bench Press

Bench Press + Bent Over Kettlebell Row + Chin Up:
((67 x 10) + (24 x 8) + (bw x 2))5

Dips + Lying Stiff Arm Pullover + Close Grip Bench Press + Pull Up:
((bw + 8 x 8) + (27.5 x 8) + (27.5 x 8) + (bw + 8 x 2))5

Kettlebell Press + Standing Plate Cuban Curl:
((20 x 8) + (1.5 x 20))5

Standing Barbell Wrist Curl + Captains of Crush:
((20 x 50) + (#1 x 5 L/R))1
((20 x 25) + (#1 x 4 L/R))1
((20 x 15) + (#1 x 3 L/R))1
((20 x 10) + (#1 x 2 L/R))1

McGill 3:
4/3/2/1

2019JAN07 (WEN5/3/1 D4.W1.C11)

Clean Pull:
20 x (3)2
60 x (3)2
90 x 3 (3:3:86)
120 x 3 (3:6:89)
140 x 3 (3:9:92)

Power Clean + Power Jerk:
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:11:94)
90 x (1+1)1 (2:13:96)
110 x (1+1)1 (2:15:98)
120 x (1+1)1 (2:17:100)
125 x (M)2

Clean + Power Jerk:
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:19:102)
110 x (1+1)2 (2:21:104)
127.5 x (1+1)6 (12:33:116)
107.5 x (1+1)6 (12:45:128)

127.5kg Clean + Power Jerk

Clean Pull:
120 x 3 (3:48:131)
140 x 3 (3:51:134)
147.5 x 3 (3:54:137)
155 x 3 (3:57:140)

2019JAN06 (WEN5/3/1 D3.W1.C11)

Snatch Pull:
20 x (3)2
57.5 x (3)2
77.5 x 3 (3:3:41)
97.5 x 3 (3:6:44)
117.5 x 3 (3:9:47)

Snatch:
50 x (3)2
57.5 x 3
65 x 2
72.5 x 1
80 x 1 (1:10:48)
60 x 3
80 x 2 (2:12:50)
100 x 1 (1:13:51)
107.5 x (1)6 (6:19:57)
110 x 1 (1:20:58)
87.5 x (2)5 (10:30:68)

110kg Snatch

Snatch Pull:
100 x 3 (3:33:71)
110 x 3 (3:36:74)
120 x (3)3 (9:45:83)

2019JAN05 (WEN5/3/1 D2.W1.C11)

Bench Press:
20 x (5)2
47 x (5)2
67 x 5
87 x 5 (5:5:23)
100.5 x 5 (5:10:28)
114 x 4 (4:14:32)
114 x 3 (3:17:35)
114 x 2 (2:19:37)
114 x 1 (1:20:38)

Bench Press + Kettlebell Bent Row + Pull Up:
((67 x 10) + (20 x 10) + (bw x 2))5

Dips + Lying Stiff Arm Pull Over + Close Grip Bench + Chin Up:
((bw x 10) + (25 x 10) + (25 x 10) + (bw x 2))5

Kettlebell Press + Standing Plate Cuban Curl:
((16 x 10) + (1.5 x 20))5

2019JAN04 (WEN5/3/1 D1.W1.C11)

Back Squat:
20 x (5)2
76.5 x (5)2
106.5 x 5
136.5 x 5 (5:5:5)
157.5 x 5 (5:10:10)
178.5 x (2)2 (4:14:14)
178.5 x (1)4 (4:18:18)

178.5kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((105 x 10) + (170 x 10))5

* Notes:

- I had to cut today's workout short to take my son to the chiropractor to get his neck adjusted.  He strained it yesterday while participating in CrossFit Kids.

2019JAN03 (WEN5/3/1 D4.W4.C10) * DELOAD

24" Block Clean + Power Jerk:
20 x (1+1)3
42.5 x (1+1)3
52.5 x (1+1)2
62.5 x (1+1)1
52.5 x (1+1)3
72.5 x (1+1)2
92.5 x (1+1)1 (2:2:65)
72.5 x (1+1)3
92.5 x (1+1)2 (4:6:69)
112.5 x (1+1)1 (2:8:71)
122.5 x (1+1)2 (4:12:75)
102.5 x (2+2)2 (8:20:83)

122.5kg 24" Block Clean + Power Jerk

24" Block Clean Pull:
102.5 x 3 (3:23:86)
122.5 x 3 (3:26:89)
142.5 x (2)2 (4:30:93)

Kettlebell Snatch:
12 x 6
16 x 8
20 x 6
24 x 6
28 x 6
24 x 6

Kettlebell Squat Snatch:
8 x (6)3

2019JAN02 (WEN5/3/1 D3.W4.C10) * DELOAD

24" Block Snatch:
20 x (3)2
30 x (1+3)1 * ohs
50 x 3
60 x 2
70 x 1 (1:1:31)
60 x 3
70 x 2 (2:3:33)
80 x 1 (1:4:34)
72.5 x 3 (3:7:37)
82.5 x 2 (2:9:39)
92.5 x 1 (1:10:40)
102.5 x 1 (1:11:41)
102.5 x (M)2
102.5 x (1)3 (3:14:44)
82.5 x (2)3 (6:20:50)

102.5kg 24" Block Snatch

24" Block Snatch High Pull:
70 x 3 (3:23:53)
80 x 3 (3:26:56)
90 x 3 (3:29:59)
102.5 x 2 (2:31:61)
112.5 x 2 (2:33:63)

Kettlebell Clean:
16 x (6)5
20 x 6

Standing Plate Cuban Curl + Standing Band Reverse Pec Deck:
((1.25 x 20) + (Green x 20))3

2019JAN01 (WEN5/3/1 D2.W4.C10) * DELOAD

Bench Press:
20 x (5)2
53 x 5 (5:5:20)
66 x 5 (5:10:25)
79 x 5 (5:15:30)

Bench Press + Bent Over Kettlebell Row + Chin Up:
((66 x 10) + (20 x 6) + (bw x 2))5

Dips + Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
((bw x 10) + (25 x 6) + (25 x 6))5

Kettlebell Press + Standing Plate Cuban Curl:
((16 x 6) + (1.5 x 20))1
((20 x 6) + (2 x 10))1
((16 x 6) + (1.5 x 20))1
((20 x 6) + (2 x 10))1
((16 x 6) + (1.5 x 20))1

McGill 3 + Standing Band Stiff Arm Pulldown + Tricep Extension:
4 + Purx2 x (10 + 10)
3 + Purx2 x (10 + 10)
2 + Purx2 x (10 + 10)
1 + Purx2 x (10 + 10)

Turkish Get Up:
8 x 1 L/R