2020MAR31 (WEN D3.W4) * DELOAD

Clean Pull:
50 x 5 @ 40%
63 x 5 @ 50%
76 x 5 (5:5:15) @ 60%
63 x (6)5 @ 50%

2020MAR30 (WEN D2.W4) * DELOAD

Bench Press:
20 x (10)2
36 x 5 @ 40%
45 x 5 @ 50%
54 x 5 (5:5:10) @ 60%
45 x (10)5 @ 50%

2020MAR29 (WEN D1.W4) * DELOAD

Back Squat:
20 x (5)3
57.5 x 5 @ 40%
72.5 x 5 @ 50%
86.5 x 5 @ 60% (5:5:5)
72 x (10)5 @ 50%

2020MAR28 (WEN D6.W3) (115)

Press:
20 x (5)4
37 x (5)2
47 x 5 (5:5:104) @ 75%
53.5 x 3 (3:8:107) @ 85%
60 x 8 (8:16:115) @ 95%
34.5 x (10)5 @ 55%

60kg x 8 Press

2020MAR27 (WEN D5.W3)

Clean Pull:
20 x warm up
54.5 x (5)2
74.5 x 5
94.5 x 5 (5:5:87) @ 75%
107 x 3 (3:8:90) @ 85%
120 x 8 (8:16:98) @ 95%
69 x (6)5 @ 55%

120kg x 8 Clean Pull

2020MAR26 (WEN D4.W3)

12" Block Power Clean + Power Jerk:
20 x warm up
30 x (1+1)10
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3
110 x (1+1)2 (4:4:61)
120 x (1+1)1 (2:6:63) * dmax

120kg 12" Block Power Clean + Power Jerk

12" Block Clean Pull:
130 x (3)3 (9:15:72) @ dmax + 10

12" Block Power Clean + Power Jerk:
82 x (1+1)3
102 x (1+1)5 (10:25:82) @ 85% of dmax

2020MAR25 (WEN D3.W3)

Bench Press:
20 x (5)2
47.5 x (5)2
67.5 x 5 (5:5:44) @ 75%
76.5 x 3 (3:8:47) @ 85%
85.5 x 10 (10:18:57) @ 95%
49.5 x (10)5 @ 55%

85.5kg x 10 Bench Press

2020MAR24 (WEN D2.W3)

12" Block Power Snatch:
20 x warm up
30 x (3)3
50 x 3
60 x 2
65 x 1
60 x 3
70 x 2
75 x 1
70 x 3
80 x 2
85 x 1
80 x 3
90 x 2 (2:2:20)
95 x 1 (1:3:21)
90 x 3 (3:6:24)
100 x 2 (2:8:26)
105 x 1 (1:9:27) * dmax

105kg 12" Block Snatch

12" Block Snatch Pull:
115 x (3)4 (12:21:39) @ damx + 10

12" Block Power Snatch:
55 x 3

Reverse Hyper (Strap) + Hand Release Pull Up:
((30 x 10) + (bw x 1))1
((30 x 10) + (bw x 2))1
((30 x 10) + (bw x 4))1

2020MAR23 (WEN D1.W3)

Back Squat:
20 x (5)4
48 x (5)2
68 x (5)2
88 x 5
108 x 5 (5:5:5) @ 75%
122 x 3 (3:8:8) @ 85%
137 x 10 (10:18:18) @ 95%
79 x (10)5

137kg x 10 Back Squat

Reverse Hyper (Strap):
30 x (10)3

2020MAR22 (WEN D6.W2) (123)

Press:
20 x (5)5
44 x 3 (3:3:110) @ 70%
50 x 3 (3:6:113) @ 80%
57 x 10 (10:16:123) @ 90%
33 x (10)5

57kg x 10 Press

2020MAR21 (WEN D5.W2)

Clean High Pull:
20 x warm up
40 x (5)2
68 x 5
88 x 3 (3:3:96) @ 70%
100 x 3 (3:6:99) @ 80%
113.5 x 8 (8:14:107) @ 90%
66 x (6)5

113.5kg x 8 Clean High Pull

2020MAR20 (WEN D4.W2)

Front Squat:
20 x (5)2
51 x (5)2
71 x 5
91 x 3 (3:3:57) @ 70%
104.5 x 3 (3:6:60) @ 80%
117.5 x 3 (3:9:63) @ 90%

117.5kg x 3 Front Squat

Power Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:11:65)
80 x (1+1)1
100 x (1+1)1 (2:13:67)
120 x (1+1)1 (2:15:69) * dmax
90 x (1+1)1 (2:17:71)
110 x (1+1)1 (2:19:73)
130 x M
130 x C
110 x (1+1)4 (8:27:81)

120kg Power Clean + Power Jerk

Clean Pull:
130 x (3)4 (12:39:93) @ dmax + 10

2020MAR19 (WEN D3.W2)

Bench Press:
20 x (5)2
43 x 5
63 x 3 (3:3:32) @ 70%
72 x 3 (3:6:35) @ 80%
81 x 10 (10:16:45) @ 90%
47 x (10)5 @ 52.5%

81kg x 10 Bench Press

Front Squat:
20 x (5)2
51 x 5
71 x 5
91 x 3 (3:19:48) @ 70%
104.5 x 3 (3:22:51) @ 80%
117.5 x 3 (3:25:54) @ 90%

117.5kg x 3 Front Squat

2020MAR18 (WEN D2.W2)

Front Squat:
20 x (5)2
51 x (5)2
71 x 5
91 x 3 @ 70%
104.5 x 3 @ 80%
117.5 x 3 @ 90%

117.5kg x 3 Front Squat

Snatch:
20 x warm up
30 x (2)3
50 x (2)3
70 x (2)2
90 x 1 (1:1:17)
80 x 1
100 x 1 (1:2:18) * dmax
105 x (C)2
85 x 1 (1:3:19)
92.5 x (M)2
72.5 x 1
77.5 x 1
82.5 x 1 (1:4:20)
87.5 x 1 (1:5:21)
92.5 x 1 (1:6:22)
97.5 x 1 (1:7:23)
102.5 x (M)2
82.5 x (2)4 (8:15:31) @ 80%

100kg Snatch

Snatch Pull:
110 x (2)4 (8:23:39) @ dmax + 10

2020MAR17 (WEN D1.W2)

Back Squat:
20 x (5)3
61 x 5
81 x 5
101 x 3 (3:3:3) @ 70%
115 x 3 (3:6:6) @ 80%
130 x 10 (10:16:16) @ 90%
75.5 x (10)5 @ 52.5%

130kg x 10 Back Squat

* Notes:

- I'm feeling a bit sluggish and dizzy today, so I decided to only back squat and save the snatches for tomorrow.

2020MAR16 (WEN D5.W1) (238)

Front Squat:
20 x (5)2
61 x (5)2
71 x 5
81 x 5 (5:5:208) @ 65%
94 x 5 (5:10:213) @ 75%
106 x 5 (5:15:218) @ 85%

106kg x 5 Front Squat

Press:
20 x (5)2
31 x 5
41 x 5 (5:20:223) @ 65%
47 x 5 (5:25:228) @ 75%
53.5 x 10 (10:35:238) @ 85%
31.5 x (10)5

2020MAR15 (WEN D4.W1)

Back Squat:
20 x (5)3
73.5 x 5
93.5 x 5 (5:5:145) @ 65%
108 x 5 (5:10:150) @ 75%
122.5 x 5 (5:15:155) @ 85%

122.5kg x 5 Back Squat

Clean High Pull:
30 x (5)2
62 x 5
82 x 5 (5:20:160) @ 65%
94.5 x 5 (5:25:165) @ 75%
107 x 8 (8:33:173) @ 85%
63 x (6)5 (30:63:203) @ 50%

107kg x 8 Clean High Pull

2020MAR14 (WEN D3.W1)

Front Squat:
20 x (5)2
61 x 5
81 x 5 (5:5:111) @ 65%
94 x 5 (5:10:116) @ 75%
106 x 5 (5:15:121) @ 85%

106kg x 5 Front Squat

Snatch:
30 x (2)3
38 x (2)2
58 x 3
78 x (3)3 (9:24:130) @ 75%

78kg x 3 Snatch

No Foot Power Clean + Power Jerk:
30 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)5 (10:34:140) @ 75%

90kg No Foot Power Clean + Power Jerk

2020MAR13 (WEN D2.W1)

Bench Press:
20 x (10)2
38.5 x 5
58.5 x 5 (5:5:52) @ 65%
67.5 x 5 (5:10:57) @ 75%
76.5 x 10 (10:20:67) @ 85%
45 x (10)5

Clean + Power Jerk:
30 x (1+1)5
50 x (1+1)5
70 x (1+1)4
80 x (1+1)3
90 x (1+1)2 (4:24:71)
100 x (1+1)1 (2:26:73)
110 x (1+1)1 (2:28:75)
120 x (1+1)1 (2:30:77) * dmax

120kg Clean + Power Jerk

Power Clean + Power Jerk:
90 x (1+1)7 (14:44:91) @ 75% of dmax

Clean Pull:
90 x 3 (3:47:94)
110 x 3 (3:50:97)
130 x (3)3 (9:59:106) @ dmax + 10

2020MAR12 (WEN D1.W1)

Back Squat:
20 x (5)2
53.5 x (5)2
73.5 x 5
93.5 x 5 (5:5:5) @ 65%
108 x 5 (5:10:10) @ 75%
122.5 x 10 (10:20:20) @ 85%
72 x (10)5 @50%

122.5kg x 10 Back Squat

Snatch:
30 x (3)2
50 x (3)2
70 x 3
80 x 2 (2:22:22)
90 x 1 (1:23:23)
100 x 1 (1:24:24)
105 x C
105 x M
105 x C
85 x 1 (1:25:25)
92.5 x M
92.5 x 1 (1:26:26)
96.5 x 1 (1:27:27)
100.5 x 1 (1:28:28)
104.5 x 1 (1:29:29) * dmax
108.5 x (M)2
78 x (3)3 (9:38:38) @ 75% of dmax

104.5kg Snatch

Snatch Pull:
114.5 x (3)3 (9:47:47) @ dmax + 10

2020MAR11 (BRU D3.W9) (82)

Front Squat:
20 x (1)5
45 x (1)5
65 x (1)5
85 x (1)4
105 x (1)3 (3:3:70)
125 x (1)2 (2:5:72)
145 x 1 (1:6:73) * dmax
101.5 x (3)3 (9:15:82) @ 70% of dmax

145kg Front Squat

2020MAR10 (BRU D2.W9)

Front Squat:
20 x (1)5
58 x (1)3
78 x (1)3
98 x (1)4 (4:4:46) @ 70% of dmax

Clean + Power Jerk:
30 x (1+1)5
50 x (1+1)5
70 x (1+1)4
90 x (1+1)3 (6:10:52)
110 x (1+1)2 (4:14:56) * dmax
130 x (C)2
110 x (1+1)1 (2:16:58)
120 x M

110kg Clean + Power Jerk

Clean Pull:
130 x (3)3 (9:25:67) @ dmax + 10

* Notes:

- An absolutely terrible day on the platform.  Nothing felt right and I started playing mind-games with myself which only exacerbated the situation.  Ideally, I would have loved to successfully clean and jerk 130kg, but not today.

2020MAR09 (BRU D1.W9)

Front Squat:
20 x (1)8
58 x (1)5
78 x (1)3
98 x (1)4 (4:4:4) @ 70%

Power Snatch:
30 x (3)5
50 x (2)2
70 x 1 (1:5:5)
60 x 1
80 x 1 (1:6:6)
70 x 1 (1:7:7)
90 x M
90 x 1 (1:8:8)
80 x 1 (1:9:9)
92.5 x 1 (1:10:10) * dmax
82.5 x 1 (1:11:11)
95 x (C)2

Snatch:
50 x (1)3
70 x (2)3 (6:17:17)
80 x (2)3 (6:23:23)
90 x (2)3 (6:29:29)
100 x (2)2 (4:33:33) * dmax

100kg x 2 Snatch

Snatch Pull:
110 x (3)3 (9:42:42) @ dmax + 10

2020MAR08 (BRU D7.W8) (98)

Front Squat:
20 x (1)5
50 x (1)3
70 x (1)2
90 x 1
80 x 1
100 x 1
90 x 1
110 x 1
100 x 1
120 x 1
110 x 1
130 x 1 (1:1:97)
120 x 1
140 x 1 (1:2:98) * dmax

140kg Front Squat

2020MAR07 (BRU D6.W8)

Back Squat:
20 x (1)5
53 x (1)5
73 x (1)4
103 x (1)3
123 x (1)2
153 x (1)2 (2:2:86) @ 90%

153kg Back Squat

Snatch Balance:
20 x (3)2
34 x 5
54 x 4
74 x 3
94 x 2 (2:4:88) @ 90%

Clean + Push Press:
52.5 x (1+1)5
72.5 x (1+1)3
92.5 x (1+1)2
112.5 x (1+M)2 (2:6:90) @ 90%

Snatch Pull:
104 x 2 (2:8:92)
114 x (2)2 (4:12:96) @ dmax + 20

2020MAR06 (BRU D5.W8)

Back Squat:
20 x (1)5
70 x (1)5
110 x (1)4
140 x (1)3
160 x 1 (1:1:69)
170 x 1 (1:2:70) * dmax
153 x (1)2 (2:4:72) @ 90% of dmax

170kg Back Squat

Snatch:
34 x (1)5
54 x (1)5
74 x (1)4
84 x 1
94 x (1)2 (2:6:74) @ 90% of dmax

94kg Snatch

Clean + Power Jerk:
52.5 x (1+1)5
72.5 x (1+1)4
92.5 x (1+1)3
112.5 x (1+1)3 (6:12:80) @ 90% of dmax

112.5kg Clean + Power Jerk

Clean Pull:
132.5 x (2)2 (4:16:84) @ dmax + 20

2020MAR05 (BRU D4.W8)

Back Squat:
20 x (1)5
74 x (1)5
104 x (1)4
124 x 1
144 x 1 (1:1:49)
124 x 1
144 x 1 (1:2:50)
124 x 1

144kg Back Squat

12" Block Clean + Power Jerk:
20 x warm up
30 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
75 x (1+1)3
95 x (1+1)2
115 x (1+1)1 (2:4:52)
125 x (1+1)1 (2:6:54) * dmax
112.5 x (1+1)2 (4:10:58) @ 90% of dmax

125kg 12" Block Clean + Power Jerk

12" Block Clean Pull:
145 x (2)2 (4:14:62) @ dmax + 20

Snatch Balance:
20 x (3)2
34 x 3
54 x 3
74 x 3
94 x (3)2 (6:20:68)

2020MAR04 (BRU D3.W8)

Back Squat:
20 x (1)5
70 x (1)3
90 x (1)2
110 x 1
90 x (1)2
130 x 1
110 x (1)2
150 x 1 (1:1:35)
130 x (1)2
160 x 1 (1:2:36) * dmax
144 x (1)2 (2:4:38) @ 90% of dmax

160kg Back Squat

Snatch:
34 x (1)5
54 x (1)5
74 x (1)4
94 x (M)2
74 x (1)3
84 x (1)2
94 x 1 (1:5:39) @ 90% of dmax
94 x M
94 x 1 (1:6:40)

94kg Snatch

Clean + Power Jerk:
46 x (1+1)5
66 x (1+1)4
86 x (1+1)3
106 x (1+1)2 (4:10:44) @ 90% of dmax

106kg Clean + Power Jerk

Snatch Pull:
114 x (2)2 (4:14:48) @ dmax + 20

Standing Band Tricep Pushdown + Standing Band Face Pull:
((Orange x 20) + (Purple x 10))3

2020MAR03 (BRU D2.W8)

Back Squat:
20 x (1)5
59.5 x (1)3
79.5 x (1)2
99.5 x 1
79.5 x 1
99.5 x 1
119.5 x 1
99.5 x 1
119.5 x 1
139.5 x (1)4 @ 90% of dmax

139.5kg Back Squat

18" Block Snatch Pull:
20 x (3)2
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:22)
125 x 3 (3:6:25)

18" Block Snatch:
20 x warm up
30 x (1)3
50 x (1)5
70 x (1)3
90 x 1
80 x 1
100 x (C)2
100 x M
100 x 1 (1:7:26)
105 x 1 (1:8:27) * dmax

105kg 18" Block Snatch

18" Block Power Snatch:
94.5 x (1)3 (3:11:30) @ 90% of dmax

18" Block Clean + Push Press:
20 x warm up
46 x (1+1)5
66 x (1+1)3
86 x (1+1)3
106 x (1+1)2 (4:15:34) @ 90% of dmax

106kg 18" Block Clean + Push Press

2020MAR02 (BRU D1.W8)

Back Squat:
20 x (1)5
75 x (1)5
105 x (1)3
125 x 1
105 x (1)3
135 x (1)2
155 x 1 (1:1:1) * dmax
139.5 x (1)4 (4:5:5) @ 90% of dmax

155kg Back Squat

Snatch:
32.5 x (1)5
52.5 x (1)4
72.5 x (1)3
92.5 x (1)2 (2:7:7) @ 90% of dmax

92.5kg Snatch

Clean + Power Jerk:
46 x (1+1)5
66 x (1+1)4
86 x (1+1)3
106 x (1+1)2 (4:11:11) @ 90% of dmax

106kg Clean + Power Jerk

Clean Pull:
126 x (2)2 (4:15:15) @ dmax + 20

Snatch Pull:
112.5 x (2)2 (4:19:19) @ dmax + 20

2020MAR01 (BRU D7.W7) (210)

Back Squat:
20 x (1)5
74 x (1)5
114 x (1)10 (10:10:208)

114kg Back Squat

Bent Rows:
20 x (10)2
30 x (8)2
50 x (6)2
70 x (4)2

Power Clean + Push Press:
30 x (1+1)3
50 x (1+1)3
70 x (1+1)3
80 x (1+1)1
92.5 x (1+1)1 (2:12:210) @ 70% of CJ dmax

92.5kg Power Clean + Push Press