2019JUL31 (SED D5.W7) D47

Front Squat:
20 x (1)8
60 x (1)3
80 x (1)2
100 x 1 (1:1:41)
120 x 1 (1:2:42)
110 x 1 (1:3:43)
130 x 1 (1:4:44)
120 x 1 (1:5:45)
140 x 1 (1:6:46)
130 x 1 (1:7:47)
120 x 1 (1:8:48)
110 x 1 (1:9:49)
100 x 1 (1:10:50)

140kg Front Squat

Power Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
70 x 1 (1:11:51)
80 x 1 (1:12:52)
90 x 1 (1:13:53)
95 x M
95 x 1 (1:14:54)
100 x 1 (1:15:55)
105 x 1 (1:16:56) * snatch
110 x 1 (1:17:57) * dmax
115 x M
115 x C
95 x 1 (1:18:58)
95 x 1 (1:19:59) * snatch
95 x M
95 x 1 (1:20:60) * snatch

110kg Snatch

Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 15) + (1.25 x 15))3

* Notes:

- The classic lifts haven't sparked much interest in me lately, because the front squats have taken priority and they tax my motivation to perform the classic lifts.  Today was no exception, because I really didn't feel like doing any snatches today, but I somehow managed to snatch up to 110kg, which is pretty good considering the fact that I haven't been consistent with setting aside enough time to perform them.  I suppose it's like riding a bike.

2019JUL30 (SED D4.W7) D46

Bench Press:
20 x (5)4
45 x 5
65 x 10
85 x 8
105 x 6
125 x 4
145 x 2 * PR
125 x 4

145kg x 2 Bench Press

Dips + Reverse Hyper (Strap) + Superman Row:
((bw x 10) + (110 x 10) + (50 x 6))1
((bw + 8 x 10) + (110 x 10) + (70 x 6))1
((bw + 12 x 10) + (110 x 10) + (80 x 6))1
((bw + 16 x 10) + (110 x 10) + (85 x 6))1
((bw + 20 x 10) + (110 x 10) + (87.5 x 6))1

Front Squat + Standing Band Tricep Pushdown:
((20 x 1) + (Green x 15))3

Front Squat + Standing Axle Reverse Curl:
((60 x 1) + (15 x 10))3

Front Squat + Standing Plate Cuban Curl:
((80 x 1) + (1.25 x 10))2

Front Squat:
100 x 1 (1:1:31)
105 x 1 (1:2:32)
102.5 x 1 (1:3:33)
107.5 x 1 (1:4:34)
105 x 1 (1:5:35)
110 x 1 (1:6:36)
107.5 x 1 (1:7:37)
117.5 x 1 (1:8:38)
127.5 x 1 (1:9:39)
137.5 x 1 (1:10:40)

137.5kg Front Squat

* Notes:

- This was quite possibly one of the longest workouts in a long time.  After doing all the bench, dips, and accessory work, I wasn't all to thrilled to push into getting my front squats done.  I seriously considered doing them later but fought my laziness and went ahead and knocked them out.  Nothing crazy, just to the minimum of 137.5kg was enough for today.

2019JUL29 (SED D3.W7) D45

Front Squat:
20 x (1)5
60 x (1)4
80 x 1
70 x (1)3
90 x 1
80 x 1
100 x 1 (1:1:21)
120 x 1 (1:2:22)
110 x 1 (1:3:23)
130 x 1 (1:4:24)
120 x 1 (1:5:25)
140 x 1 (1:6:26)
125 x 1 (1:7:27)
145 x 1 (1:8:28)
130 x 1 (1:9:29)
150 x 1 (1:10:30)

150kg Front Squat

Reverse Hyper (Strap) + Standing Band Face Pull + Good Morning:
((110 x 10) + (Green x 10) + (20 x 6))3

* Notes:

- I wasn't feeling it today but still mustered 150kg for a single -- not too fucking bad at all!

2019JUL28 (SED D2.W7) D44

Front Squat:
20 x (1)5
60 x (1)4
80 x 1
70 x 1
90 x 1
80 x 1
100 x 1 (1:1:11)
110 x 1 (1:2:12)
117.5 x 1 (1:3:13)
122.5 x 1 (1:4:14)
125 x 1 (1:5:15)
115 x 1 (1:6:16)
135 x 1 (1:7:17)
125 x 1 (1:8:18)
145 x 1 (1:9:19)
135 x 1 (1:10:20)

145kg Front Squat

Good Morning + Reverse Hyper (Strap):
((20 x 6) + (110 x 10))1
((30 x 6) + (110 x 10))1
((40 x 6) + (110 x 10))1

* Notes:

- I'm feeling slightly sluggish this morning.  It was a late night spent at the Meade County Fair with the family, so I was running very late in getting up and making it into the garage to lift.

2019JUL27 (SED D1.W7) D43

Front Squat:
20 x (1)4
50 x (1)2
70 x 1
60 x 1
80 x 1
70 x 1
90 x 1
80 x 1
100 x 1 (1:1:1)
105 x 1 (1:2:2)
100 x 1 (1:3:3)
110 x 1 (1:4:4)
100 x 1 (1:5:5)
115 x 1 (1:6:6)
100 x 1 (1:7:7)
120 x 1 (1:8:8)
100 x 1 (1:9:9)
137.5 x 1 (1:10:10)

137.5kg Front Squat

* Notes:

- I spent over 4 hours in the car driving out to Lexington, KY to coach an athlete, stood around for 4 hours while coaching, returned home to get my squats done -- so 137.5kg was a gift!  Surprisingly, the top set of 137.5kg went up without too much effort.

2019JUL26 (SED D7B.W5) D42B (66)

Front Squat:
20 x (1)5
50 x 1
70 x 1
60 x 1
80 x 1
70 x 1
90 x 1
80 x 1
100 x 1 (1:1:56)
90 x 1
110 x 1 (1:2:57)
100 x 1 (1:3:58)
120 x 1 (1:4:59)
110 x 1 (1:5:60)
130 x 1 (1:6:61)
120 x 1 (1:7:62)
140 x 1 (1:8:63)
130 x 1 (1:9:64)
150 x 1 (1:10:65)
140 x 1 (1:11:66)
170 x M

150kg Front Squat

Reverse Hyper (Strap) + Good Morning:
((110 x 10) + (20 x 6))3

Seated Wrist Curl:
20 x 25
22.5 x 25
25 x 25
27.5 x 25

* Notes:

- This is the second half of today's training session.  I felt pretty damn amazing this afternoon, and even attempted (yet failed) 170kg, which I probably should have made but I was overly concerned about a couple wasps that were flying around the garage while I was lifting.  Plus, I should have made an attempt at 160kg before trying a 30kg jump.  Lesson learned -- keep the garage door closed, and be conservative (and reasonable/realistic) with the increases.

2019JUL26 (SED D7A.W6) D42A

Bench Press:
20 x (5)2
42.5 x 5
62.5 x 10
82.5 x 8
102.5 x 6
122.5 x 4
142.5 x 2
122.5 x (4)2

142.5kg x 2 Bench Press

Dips + Superman KB Row + Pull Up:
((bw x 10) + (16 x 10) + (bw x 1))1
((bw + 16 x 10) + (20 x 10) + (bw x 1))1
((bw + 20 x 10) + (24 x 10) + (bw x 1))1
((bw + 24 x 10) + (28 x 10) + (bw x 1))1

Axle French Curl + Standing Plate Cuban Curl:
((15 x 10) + (1.25 x 20))1
((17.5 x 10) + (1.25 x 20))1
((20 x 10) + (1.25 x 20))1
((22.5 x 10) + (1.25 x 20))1
((25 x 10) + (1.25 x 20))1

Axle Press:
25 x 5
35 x 4
45 x 3
55 x 2
65 x 1

* Notes:

- I didn't have a lot of time this morning to get everything done, so I got the majority of my accessory work finished and will get back into the garage later for squats.

2019JUL25 (SED D6.W6) D41

Back Squat:
20 x (1)5
42.5 x (1)2
62.5 x (1)2
82.5 x (1)2

Front Squat:
20 x (1)3
60 x (1)2
80 x (1)2
100 x 1 (1:1:50)
120 x 1 (1:2:51)
140 x 1 (1:3:52)
120 x (1)3 (3:6:55)

140kg Front Squat

Reverse Hyper (Strap) + Power Clean + Push Jerk:
((110 x 10) + (50 x (1+1)))3

* Notes:

- I'm still aimlessly trying to figure out what I'm attempting to do after the squats.  I had the best intentions of getting some back squats done today, but after reaching 82.5kg -- the movement felt "off" and the spidey-senses told me a low back injury was imminent, so I switched back to front squats; which by the way, weren't easy at all.  Today was a grind to say the least.  I'm losing some core tension at the lower portion of the squat that's causing me some concerns, so making a successful lift at 140kg was a gift.

2019JUL24 (SED D5.W6) D40

Front Squat:
20 x (1)5
57.5 x (1)3
77.5 x (1)3
97.5 x (1)2
117.5 x 1 (1:1:42)
107.5 x 1 (1:2:43)
127.5 x 1 (1:3:44)
117.5 x 1 (1:4:45)
137.5 x 1 (1:5:46)
132.5 x 1 (1:6:47)
127.5 x 1 (1:7:48)
122.5 x 1 (1:8:49)

137.5kg Front Squat

Reverse Hyper (Strap) + Axle No Contact Clean + Push Press:
((110 x 10) + (50 x (1+1)))3

Axle No Contact Clean + Push Press:
60 x (1+1)1
70 x (1+1)1
80 x (1+1)1
100 x (M)2

Axle Deadlift:
130 x 1

* Notes:

- I have no current direction after I get the front squats done, can you tell?

2019JUL23 (SED D4.W6) D39

Front Squat:
20 x (1)6
52.5 x (1)3
72.5 x (1)2
92.5 x 1
112.5 x 1 (1:1:29)
132.5 x 1 (1:2:30)
112.5 x 1 (1:3:31)
117.5 x 1 (1:4:32)
122.5 x 1 (1:5:33)
127.5 x 1 (1:6:34)
132.5 x 1 (1:7:35)
137.5 x 1 (1:8:36) * pause
117.5 x (1)5 (1:13:41)

137.5kg Front Squat

Good Morning + Reverse Hyper (Strap) + Standing Band Cuban Curl + Standing Tricep Pushdown:
((20 x 6) + (110 x 10) + (Green x 20) + (Purple2 x 10))3

* Notes:

- Feeling a little run down today but somehow managed to front squat 137.5kg with a brief pause at the bottom.  Not bad considering I feel like shit.

2019JUL22 (SED D3.W6) D38

Front Squat:
20 x (1)5
52.5 x (1)3
72.5 x (1)2
92.5 x 1
82.5 x 1
102.5 x 1 (1:1:12)
92.5 x 1
112.5 x 1 (1:2:13)
102.5 x 1 (1:3:14)
122.5 x 1 (1:4:15)
112.5 x 1 (1:5:16)
132.5 x 1 (1:6:17)
122.5 x 1 (1:7:18)
142.5 x 1 (1:8:19)
122.5 x (1)3 (3:11:22)

142.5kg Front Squat

Muscle Snatch:
20 x (1)5
40 x (1)3
50 x (1)2
60 x 1
55 x 1
65 x 1

Power Snatch:
50 x (1)2
60 x 1
70 x 1
80 x 1 (1:12:23)
92.5 x 1 (1:13:24)
102.5 x 1 (1:14:25)
107.5 x (M)2
95 x M
95 x 1 (1:15:26)
100 x 1 (1:16:27)
105 x 1 (1:17:28)

105kg Snatch

Reverse Hyper (Strap) + Quad Temper:
((110 x 10) + (Pin x 2min))3

* Notes:

- I was hoping to have another PR-ish power snatch workout, but that never developed.  Instead, I had to walk away with a less than technically proficient 105kg snatch.  I guess you can't win them all. 

2019JUL21 (SED D2.W6) D37

Bench Press:
20 x (5)4
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
120 x (4)3

140kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (50 x 10))1
((bw + 15 x 10) + (55 x 10))1
((bw + 17.5 x 10) + (60 x 10))1
((bw + 20 x 10) + (65 x 10))1
((bw + 22.5 x 10) + (70 x 10))1

Back Squat:
20 x (1)4
50 x (1)3
70 x 1
90 x 1
110 x 1 (1:1:8)
130 x 1 (1:2:9)
150 x 1 (1:3:10)
170 x 1 (1:4:11)

170kg Back Squat

Reverse Hyper (Strap) + Standing Band Face Pull:
((110 x 10) + (Green x 10))3

* Notes:

- I decided to change things up a little with the squat everyday routine.  I'm incorporating back squats every other day to give myself some variety and hopefully add some new stimulus to the legs.

2019JUL20 (SED D1.W6) D36

Front Squat:
20 x (1)5
52.5 x (1)4
72.5 x (1)3
92.5 x (1)2
112.5 x 1 (1:1:1)
132.5 x 1 (1:2:2)

132.5kg Front Squat

Front Squat + Reverse Hyper (Strap):
((112.5 x 1) + (110 x 10))5 (5:7:7)

Good Morning + Standing Band Cuban Curl:
((20 x 6) + (Green x 20))3

Standing Band Tricep Pushdown + Standing Axle Reverse Wrist Curl:
((Purple2 x 20) + (5 x 20))3

No Contact Axle Muscle Clean + Push Press:
50 x (1+1)3
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (M)2

* Notes:

- More playing around than anything serious.  The front squats went fairly well; although, I didn't really push for higher numbers.  I had 132.5kg in mind and figured that was enough considering the wonkiness of my low back from the past few days.

2019JUL19 (SED D7.W6) D35 (40)

Front Squat:
20 x (1)8
50 x (1)3
70 x 1
90 x 1
110 x 1 (1:1:28)
130 x 1 (1:2:29)
120 x 1 (1:3:30)
140 x 1 (1:4:31)
120 x (1)5 (5:9:36)

Clean + Push Jerk:
20 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:11:38)
110 x (1+1)1 (2:13:40)
120 x (C)2

Reverse Hyper (Strap) + No Contact Fat Grips Snatch:
((110 x 10) + (40 x 1))1
((110 x 10) + (45 x 1))1
((110 x 10) + (50 x 1))1
((110 x 10) + (60 x 1))1

No Contact Fat Grips Snatch:
60 x (1)5

60kg No Contact Fat Grips Snatch

* Notes:

-  Front squats went fairly well today topping off at 140kg.  Clean and push jerks were an abortion and I only could successfully lift 110kg.  The 110kg was technically a train wreck and I'm surprised I was able to lift it, because I didn't even move my feet in the clean and the jerk was -- shit!

2019JUL18 (SED D6.W5) D34

Front Squat + Pull Up:
((20 x 1) + (bw x 1))8
((50 x 1) + (bw x 1))3
((70 x 1) + (bw x 1)3
((90 x 1) + (bw x 1)2
((110 x 1) + (bw x 1))1 (1:1:21)
((130 x 1) + (bw x 1))1 (1:2:22)
((110 x 1) + (bw x 1))5 (5:7:27)

130kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((100 x 10) + (1.25 x 20) + (20 x 6))1
((105 x 10) + (1.25 x 20) + (25 x 6))1
((110 x 10) + (1.25 x 20) + (30 x 6))1

Axle Reverse Curl + Hanging Rolling Thunder:
((15 x 10) + (bw x 5c))3

Axle French Curl + Hanging Rolling Thunder:
((15 x 10) + (bw x 5x))3

* Notes:

- I'm not entirely sure what's going on but my legs feel like complete hell lately.  It may have something to do with my tender and fickle low back pain, but my quads feel like they have shards of glass embedded in them.  Getting to a point of feeling smooth with the front squats is taking longer and longer.  For this reason, I did 8 total singles with 20kg to help try and grease the groove to allow my legs some time to start firing correctly.  It only helped slightly.  Regardless, another day is done and I'm sitting at day 34 with a fairly comfortable (not easy) 130kg front squat.

2019JUL17 (SED D5.W5) D33

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:11)
130 x 1 (1:2:12)

130kg Front Squat

Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
70 x 1 (1:3:13)
80 x 1 (1:4:14)
90 x 1 (1:5:15)
100 x 1 (1:6:16)

100kg Snatch

Power Clean + Power Jerk:
50 x ((1+1)1)3
70 x ((1+1)1)2
90 x (1+1)1 (2:8:18)
110 x M
110 x (1+1)1 (2:10:20)
130 x C * Pull

110kg Power Clean + Power Jerk

* Notes:

- I'm dead ass tired today.  I slept for nearly 10 hours last night and still feel like I'm walking through a pool of molasses.

2019JUL16 (SED D4.W5) D32

Front Squat:
20 x (5)3
57.5 x 10
77.5 x 8
97.5 x 6
117.5 x 4
137.5 x 2
117.5 x (4)4

Hand Release Dips + Hand Release Pull Up:
((bw x 3/3/3) + (bw x 1/1/1))1
((bw + 8 x 3/3/3) + (bw + 8 x 1/1/1))1
((bw + 12 x 3/3/3) + (bw + 12 x 1/1/1))1
((bw + 16 x 3/3/3) + (bw + 16 x 1/1/1/))1

Front Squat:
20 x (1)4
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:7)
130 x 1 (1:2:8)
110 x (1)2 (2:4:10)

130kg Front Squat

* Notes:

- My low back is slowly starting to feel better; hence, the top set at 130kg.  Although, at 110kg, it started to act up again.  130kg was a gift.

2019JUL15 (SED D3.W5) D31

Front Squat:
20 x (1)5
40 x (1)3
50 x (1)3
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1 (1:1:6)
20 x (1)3 * Tempo 10-0-10

100kg Front Squat

* Notes:

- My low back is feeling so weird right now, it feels great at one moment, then completely unstable the next.  I decided to cut today's front squats down to a minimum of 100kg.

2019JUL14 (SED D2.W5) D30

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x 1
110 x 1 (1:1:4)
130 x 1 (1:2:5)

130kg Front Squat

* Notes:

- This was the last front squat workout to met my goal of 30 days of squatting everyday.  It took a lot of discipline to get this done, because it was after a 7 hour car drive back from Columbia, MO, and it was at 11:30 p.m.

2019JUL13 (SED D1.W5) D29

Front Squat:
45# x (1)5
95#x (1)3
115# x 1
155# x 1
185# x 1
205# x 1
225# x 1 (1:1:1)
245# x 1 (1:2:2)
275# x 1 (1:3:3)

275lbs (125kg) Front Squat

* Notes:

- I'm back on the road again -- house hunting, so I stopped by CrossFit Fringe, located in Columbia, MO, and they were kind enough to allow me to get a front squat workout in without cost.  I got today's session done in less than 30 minutes -- record time -- due to having an appointment with my realtor.  My low back is still very wonky and tender, especially after sleeping on a less than firm bed last night.  Regardless, I got my squats done!

2019JUL12 (SED D7.W4) D28 (64)

Bench Press:
20 x (5)2
42.5 x 5
62.5 x 10
82.5 x 8
102.5 x 6
122.5 x 4
142.5 x 2 * PR
122.5 x 4

142.5kg x 2 Bench Press * PR

Dips + Superman Row + Pull Up:
((bw x 10) + (60 x 10) + (bw x 1))1
((bw + 10 x 10) + (70 x 10) + (bw x 1))1
((bw + 14 x 10) + (80 x 10) + (bw x 1))1
((bw + 18 x 10) + (90 x 5/3/2) + (bw x 1))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((57.5 x 1) + (bw x 1))2
((77.5 x 1) + (bw x 1))1
((97.5 x 1) + (bw x 1))1
((117.5 x 1) + (bw x 1))1 (1:1:63)
((130 x 1) + (bw x 1))1 (1:2:64)

130kg Front Squat

* Notes:

- I've managed to strain my low back today.  As such, I decided to drop down to 130kg for my final front squat, instead of the 137.5kg which I had indented to end with.  Fuck!

2019JUL11 (SED D6.W4) D27

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
100 x 1 (1:1:48)
90 x 1
110 x 1 (1:2:49)
100 x 1 (1:3:50)
120 x 1 (1:4:51)
110 x 1 (1:5:52)
130 x 1 (1:6:53)
120 x 1 (1:7:54)
140 x 1 (1:8:55)
130 x 1 (1:9:56)
160 x 1 (1:10:57)
140 x 1 (1:11:58)
130 x 1 (1:12:59)
120 x 1 (1:13:60)
110 x 1 (1:14:61)
100 x 1 (1:15:62)

160kg Front Squat

Reverse Hyper (Strap) + Standing Band Cuban Curl + Good Morning:
((115 x 10) + (Green x 10) + (20 x 6))5

2019JUL10 (SED D5.W4) D26

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
110 x 1 (1:1:25)
132.5 x 1 (1:2:26)

132.5kg Front Squat

Clean + Power Jerk:
20 x (1+1)3
50 x (1+1)1
57.5 x (1+1)1
77.5 x (1+1)1
97.5 x (1+1)1
117.5 x (1+1)1 (2:4:28)
127.5 x M
127.5 x (1+1)1 (2:6:30)
107.5 x (1+1)5 (10:16:40)

127.5kg Clean + Power Jerk

Power Snatch:
50 x (1)3
70 x (1)2
90 x 1 (1:17:41)
110 x M
110 x 1 (1:18:42)
90 x (1)5 (5:23:47)

110kg Power Snatch

* Notes:

- 110kg power snatch after front squats and clean and jerks -- never in my wildest dreams.

2019JUL09 (SED D4.W4) D25

Front Rack Hold + Front Squat:
((0) + 20 x (1))4
((70@3s) + (50 x 1))3
((90@3s) + (70 x 1))2
((110@3s) + (90 x 1))1
((130@3s) + (110 x 1))1 (1:1:16)
((150@3s) + (130 x 1))1 (1:2:17)
((170@3s) + (140 x 1))1 (1:3:18)
((190@3s) + (150 x 1))1 (1:4:19)
((150@3s) + (130 x 1))3 (3:7:22)
((170@3s) + (130 x 1))1 (1:8:23)
((190@3s) + (130 x 1))1 (1:9:24) * paused

190kg Front Rack Hold + 150kg Front Squat

Reverse Hyper (Strap) + Standing Plate Cuban Curl + Good Morning:
((115 x 10) + (1.25 x 20) + (20 x 6))3

* Notes:

- I played a little neurological trickery today by doing some front rack holds before attempting a front squat.  I used 20kg more during the rack holds and it worked like a charm.  Walking out 20kg less to make a front squat attempt made the weights seem significantly easier -- like I was doing a down set.  I'll use this method again in the near future.

2019JUL08 (SED D3.W4) D24

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)3
90 x (1)2
110 x 1 (1:1:12)
130 x 1 (1:2:13)
110 x (1)2 (2:4:15)

130kg Front Squat

Muscle Snatch:
20 x (1)3
40 x (1)3
50 x (1)2
60 x 1
50 x 1
60 x 1
70 x 1
75 x (M)2

No Contact Snatch:
50 x (1)3
70 x (M)2
70 x 1
75 x 1
80 x 1
85 x 1
90 x (M)2
90 x 1
70 x (1)5

90kg No Contact Snatch

* Notes:

- What a nightmare!  Missed lifts with the muscle snatch and the no contact snatches were abysmal as well.  I tossed 70kg to the front on the first attempt, then to the back (something I rarely ever do) with the second attempt.  Yikes!

2019JUL07 (SED D2.W4) D23

Bench Press:
20 x (5)3
60 x 10
80 x 8
100 x 6
120 x 4
140 x 2
120 x (4)2

Dips + Superman Rows:
((bw x 10) + (60 x 10))1
((bw + 8 x 10) + (70 x 10))1
((bw + 12 x 10) + (80 x 8))1
((bw + 16 x 10) + (90 x 6))1

Front Squat + Pull Up:
((20 x 1) + (bw x 1))5
((50 x 1) + (bw x 1))3
((70 x 1) + (bw x 1))2
((90 x 1) + (bw x 1))1
((110 x 1) + (bw x 1))1 (1:1:3)
((130 x 1) + (bw x 1))1 (1:2:4)

130kg Front Squat

Front Squat + Reverse Hyper (Strap) + Standing Plate Cuban Curl:
((110 x 1) + (115 x 10) + (1.25 x 10))5 (5:7:11)

* Notes:

- Still grinding away.  It's great to lift at home!  I missed my Uesakas!

2019JUL06 (SED D1.W4) D22

Front Squat:
20 x (1)5
47.5 x (1)3
67.5 x 1
87.5 x 1
107.5 x 1 (1:1:1)
127.5 x 1 (1:2:2)

127.5kg Front Squat

* Notes:

- A very quick workout after traveling home from Columbia.  6 hours in the van, plus multiple stops to eat, get gas, etc... I'm smoked.  I almost didn't get this workout done, but I did.  It was 9:00 p.m. but it got done -- no excuses.

2019JUL05 (SED D7.W3) D21 (77)

Front Squat:
45# x (1)5
95# x (1)3
105# x (1)2
150# x (1)2
195# x 1
235# x 1 (1:1:69)
280# x 1 (1:2:70)
235# x (1)5 (5:7:77)

280lbs (127.5kg) Front Squat

Standing Plate Cuban Curl + Good Morning:
((2.5# x 10) + (45# x 6))5

* Notes:

- I as able to get my front squats done while visiting Columbia, MO during the house hunt.  The staff at CrossFit Fringe were kind enough to allow me to workout free of charge -- can't beat that.  The only downside was that they didn't have any kilo equipment, but beggars can't be choosers.

2019JUL04 (SED D6.W3) D20

Front Squat:
20 x (1)7
57.5 x (1)3
77.5 x (1)2
97.5 x 1
117.5 x 1 (1:1:58)
137.5 x 1 (1:2:59)
127.5 x 1 (1:3:60)
117.5 x 1 (1:4:61)
107.5 x 1 (1:5:62)
110 x 1 (1:6:63)
112.5 x 1 (1:7:64)
115 x 1 (1:8:65)
117.5 x 1 (1:9:66)
120 x 1 (1:10:67)
100 x 1 (1:11:68)
70 x 1
50 x 1
20 x 1

137.5kg Front Squat

* Notes:

- Happy Independence Day!  Today turned into a great squat day.  My legs felt much better this morning compared to yesterday afternoon, following the 7 hour car ride.

2019JUL03 (SED D5.W3) D19

Front Squat:
20 x (1)5
47.5 x (1)3
67.5 x (1)2
87.5 x 1
107.5 x 1 (1:1:49)
127.5 x 1 (1:2:50)
107.5 x (1)5 (5:7:57)

127.5kg Front Squat

Good Morning + Standing Plate Cuban Curl:
((20 x 6) + (1.25 x 15))3

* Notes:

- Back into the squat rack after a 7 hour drive to Illinois to spend the 4th of July with the extended family.  Legs are dead!

2019JUL02 (SED D4.W3) D18

Bench Press:
20 x (5)2
57.5 x 10
77.5 x 8
97.5 x 6
117.5 x 4
137.5 x 2
117.5 x (4)3

137.5kg x 2 Bench Press

Dips + Superman Row:
((bw x 10) + (60 x 10))1
((bw + 15 x 5, bw x 10) + (70 x 8))1
((bw + 30 x 4, bw x 10) + (80 x 6))1
((bw + 45 x 3, bw x 10) + (90 x 4))1

Front Squat:
27.5 x (1)4
47.5 x 1
67.5 x 1
87.5 x 1
107.5 x 1 (1:1:44)
127.5 x 1 (1:2:45)
107.5 x (1)3 (3:5:48)

127.5kg Front Squat

Axle French Curl + Captains of Crush:
((15 x 10) + (#1 x 5 L/R))1
((15 x 10) + (#1.5 x 3 L/R))1
((15 x 10) + (#2 x 1 L/R))1
((15 x 10) + (#1.5 x 3 L/R))1
((15 x 10) + (#1 x 5 L/R))1

* Notes:

- The first two of the last set of front squats were done with a pause for about 10 seconds.  Absolutely deadly!

2019JUL01 (SED D3.W3) D17

Front Squat:
20 x (1)5
45 x (1)3
65 x (1)2
85 x 1
105 x 1 (1:1:13)
125 x 1 (1:2:14)

125kg Front Squat

Clean + Power Jerk:
20 x (1+1)1
30 x (1+1)1
50 x (1+1)1
70 x (1+1)1
60 x (1+1)1
80 x (1+1)1
70 x (1+1)1
90 x (1+1)1 (2:4:16)
80 x (1+1)1
100 x (1+1)1 (2:6:18)
90 x (1+1)1 (2:8:20)
110 x (1+1)1 (2:10:22)
100 x (1+1)1 (2:14:24)
120 x (1+1)1 (2:16:26)
110 x (1+1)1 (2:18:28)
125 x (1+1)1 (2:20:30)
105 x (1+1)3 (6:26:36)

125kg Clean + Power Jerk

No Hook Snatch Pull:
90 x 1 (1:27:37)
100 x 1 (1:28:38)
110 x (1)5 (5:33:43)

* Notes:

- Today's workout went fairly well.  My goal was to successfully clean and jerk 125kg, after doing a 125kg front squat, and I made it!  I can definitely tell that all the front squats are helping with my receiving position in the clean.  I hope it also helps with my overall leg strength in the coming weeks because today felt great!