2015JUL13 (RMT D2.W7) * DELOAD

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)4
55 x (1+1)2
75 x (1+1)1
85 x (1+1)1
95 x (1+1)1
105 x (1+1)1
115 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1

130kg Power Clean + Power Jerk

Clean Pull:
135 x 3
140 x 3
145 x 3

Clean:
40 x (1)5 *

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

* Notes:

- Today was a continuation of my deload week focusing on the power clean and power jerk.  The workout went very well with zero missed lifts; however, it was ungodly muggy in the garage.  All of the bumper plates had a thin coat of moisture on them, and the barbell was no different.  Nevertheless, I got to my goal weight of 130kg.  Afterwards, I did some clean pulls and a few cleans to focus on the turnover of the bar and sitting deep in the receiving position.  Overall, today's workout went very well.

2015JUN25 (RMT D2.W5)

Reverse Hyper (Roller) + Hanging Leg Raise:
((140 x 15) + (bw x 15))3

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)5
70 x (1+1)1
75 x (1+1)1
85 x (1+1)1
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
115 x (1+1)1
120 x (1+1)1
130 x (1+1)1
135 x (1+M)1
135 x (1+1)1
140 x M
125 x (1+1)2

135kg Power Clean + Power Jerk

Clean Pull:
135 x 3
145 x 3
150 x 3

* Notes:

- Add 2.5kg to the last power clean and power jerk workout -- happy, happy, happy!

2015JUN15 (BSF + RMT D2.W4)

Back Squat:
20 x bar work
65 x 4
105 x 4
135 x 4
165 x (4)3 = 184

165kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:
((135 x 16) + (bw x 16))3

Power Clean + Power Jerk:
20 x bar work
50 x (1+1)3
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1
115 x (1+1)1
120 x (1+1)1
125 x (1+1)1
130 x (1+1)1
132.5 x (1+1)1
135 x (M)2
120 x M

132.5kg Power Clean + Power Jerk

Clean Pull:
120 x 5
125 x 5
130 x 3/2

* Notes:

- Incredible day in the squat rack and on the platform.  The squats weren't easy -- challenging to get my legs to fire properly; nevertheless, I still completed the prescribed sets and weights!  The power clean and power jerk went very well, up until 135kg.  For some reason, I couldn't rack the weight and after two attempts, I tore my hand open!  Even with a dropped weight attempt at 120kg was unsuccessful, so I decided to call it quits!

2015MAR07 (BUL D1.W16)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)5
50 x (1+1)3
70 x (1+1)3
90 x (1+1)2 (4:4:4)
110 x (1+1)1 (2:6:6)
120 x (1+1)2 (4:10:10)
130 x (1+1)1 (2:12:12)
140 x (1+1)1 (2:14:14) = 143 * dmax
125 x (1+1)2 (4:18:18)
135 x (1+1)1 (2:20:20)
145 x (1+M)1 (2:22:22)
130 x (1+1)2 (4:26:26)
140 x (1+1)1 (2:28:28)
150 x M
135 x (1+1)2 (4:32:32)
140 x (1+M)1 (2:34:34)
145 x M

140kg Power Clean + Power Jerk

Clean Pull:
160 x (3)3 (9:43:43)

* Notes:

- Another day down but not the best day on the platform.  Elbows are sore, and I just wasn't moving as fast and aggressively as I'd like.

2015FEB21 (BUL D2.W14)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)8
70 x (1+1)3
80 x (1+1)1
100 x (1+1)1 (2:2:20)
120 x (1+1)1 (2:4:22) = 123 * dmax 1
140 x (M)2 (2:6:24)
120 x (1+1)5 (10:16:34)
130 x (1+1)5 (10:26:44)
140 x (1+1)1 (2:28:46) = 143 * dmax 2
135 x (1+M)1 (2:30:48)
135 x (1+1)5 (10:40:58)
140 x (1+M)1 (2:42:60)
140 x (1+1)1 (2:44:62)
140 x (M)2 (2:46:64)

140kg Power Clean + Power Jerk

Clean Pull:
160 x (1)10 (10:56:74)

* Notes:

- Shit day on the platform due to way too much drinking the night before.  Next time.

2015JAN10 (BUL D2.W8)

Power Clean + Power Jerk:
20 x bar work
40 x (1+1)8
50 x (1+1)6
70 x (1+1)4
80 x (1+1)2
90 x (1+1)2 (4:4:21)
110 x (1+1)2 (4:8:25)
120 x (1+1)1 (2:10:27)
130 x (1+1)1 (2:12:29)
140 x (1+1)1 (2:14:31) = 144 * dmax
150 x (M)2 (2:16:33)
117 x (1+1)10 (20:36:53) @ 80%

140kg Power Clean + Power Jerk

Clean Pull:
140 x (3)3 (9:45:62)
160 x 3 (3:48:65)

* Notes:

- Monster session at Cooperstown CrossFit.  I had a new (recent) PR of 140kg.  My all time PR at this particular exercise is 145kg -- I'm only 5kg off and it will be broken soon!  I took a couple stabs at 150kg and they were close and after reviewing the videos, I should have made those lifts!  Next time!

2014JUL25 (UNT D6B.W3)

130kg Power Clean

Power Clean:
20 x bar work * ft. move
45 x (3)2
55 x (3)2
65 x 3
75 x 3
85 x (1)3 (3:3:321)
95 x (1)3 (3:6:327)
105 x (1)2 (2:8:329)
115 x (1)2 (2:10:331)
120 x 1 (1:11:332)
125 x 1 (1:12:333)
130 x M (1:13:334)
130 x 1 (1:14:335) = 133 * dmax
135 x (M)2 (2:16:337)
105 x (2)5 (10:26:347) @ 80%

Clean Pull:
125 x 3 (3:29:350)
145 x 3 (2:31:352)
165 x 1 (1:32:353)
175 x 1 (1:33:354) = 180 * dmax
145 x (2)3 (6:39:360) @ 80%

* Notes:

- Considering the fact that I haven't power cleaned in what seems like months, making a 130kg was something to applaud.  I barely missed 135kg, which (in retrospect) is only 7.5kg off my all time best.  Not bad!

2014JUL21 (UNT D1.W3)

Clean Recovery:

20 x bar work

65 x 4

85 x 3 (3:3:3)

105 x 3 (3:6:6)

125 x 3 (3:9:9) = 136 * dmax

145 x (M)2 *

110 x (2)5 (10:19:19) @ 80%

165kg x 3 Clean Pull

Clean Pull:

75 x 3

115 x 3 (3:21:21)

145 x 3 (3:24:24)

165 x 3 (3:27:27) = 179 * dmax

145 x 3/2/3/2 (10:37:37) @ 80%

* Notes:

- Physically crushed from two days away from the platform and it showed today.  Clean recoverys were abysmal and I didn't have the fire or drive to fight.  125kg felt great but 145kg was a completely different story -- it felt like the weights were bolted to the blocks -- humbling!

- Clean pulls went fairly well but I notice a departure from my form as the weight increased to 165kg -- you can see it in the above video clip.  Additionally, it was hotter than hell in the garage today.

2014JUL10 (UNT D4.W1)

145kg Snatch Recovery

Snatch Recovery:
20 x bar work
40 x 4
55 x 3
70 x 2
85 x 2
100 x 2 (2:2:133)
115 x 2 (2:4:135)
130 x 1 (1:5:136)
145 x 1 (1:6:137) = 149 * dmax
121 x (2)5 (10:16:147) @ 80%

Clean Pull:
70 x 3
95 x 3 (3:19:150)
120 x 3 (3:22:153)
145 x 3 (3:25:156) = 158 * dmax
128.5 x (2)3 (6:31:162) @ 80%

* Notes:

- Another workout in the books.  Nothing overly special about today's workout, but I did nearly snatch recover 155kg.  I managed to get the weights off the blocks for about 6 inches but didn't have the shoulder stability to finish.  This will soon fall!

2014JUL03 (BUL D4.W14)

Front Squat:
45 (20) x bar work
135 (61) x 3
185 (84) x 3
225 (102) x 3 (3:3:29)
275 (125) x 2 (2:5:31)
315 (143) x 1 (1:6:32) * dmax 1

245 (111) x 3 (3:9:35)
295 (134) x 2 (2:11:37)
335 (152) x 1 (1:12:38) * dmax 2

265 (120) x 3 (3:15:41)
315 (143) x 2 (2:17:43)
355 (161) x 1 (1:18:44) * dmax 3

Clean Pull:
45 (20) x bar work
135 (61) x 3
185 (84) x 3
225 (102) x 3 (3:21:47)
275 (125) x 3 (3:24:50)
315 (143) x (2)4 (8:32:58)

* Notes:

- Another "Pound Plates" workout but this time at the YMCA in Burlington, IA.

2014JUN10 (BUL D2.W11)

130kg Clean + Split Jerk

Clean + Split Jerk:
20 x bar work
55 x (1+1)5
65 x (1+1)2
75 x (1+1)2
85 x (1+1)2 (4:4:35)
95 x (1+1)2 (4:8:39)
105 x (1+1)2 (4:12:43)
115 x (1+1)2 (4:16:47)
120 x (1+1)2 (4:20:51)
125 x (1+1)2 (4:24:55)
130 x (1+1)2 (4:28:59) * dmax

170kg Clean Pull

Clean Pull:
130 x 3 (3:31:62)
140 x 2 (2:33:64)
150 x 1 (1:34:65) * dmax 1

140 x 3 (3:37:68)
150 x 2 (2:39:70)
160 x 1 (1:40:71) * dmax 2

150 x 3 (3:43:74)
160 x 2 (2:45:76)
170 x 1 (1:46:77) * dmax 3

Reverse Hyper:
50 x 14 * roller
100 x (10)3 (30:76:107)

* Notes:

- Feeling extremely slow and weak today.  I tried a dive start for the cleans and with lighter weights it seemed a lot easier and more fluid; however, at moderate to heavier weights, my hands started doing all sorts of weird shit and the lifts turned for the worse.  Therefore, I switched back to my normal method of cleans and it was terrible as well.  I'm still have a very hard time standing up after receiving the weights -- slow never ending grind!

- The clean pulls went well.  I managed to pull up to 170kg for a single and immediately went to the reverse hyper to help decompress my spine.  Hopefully, it worked and I'll be better prepared for tomorrow's workout.

2013NOV10 (BUL D4.W12)

Paused Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 2 (2:2:129)
125 x 2 (2:4:131)
135 x 1 (1:5:132)
125 x 2 (2:7:134)
135 x 2 (2:9:136)
145 x 1 (1:10:137)
135 x 2 (2:12:139)
145 x 2 (2:14:141)
155 x 1 (1:15:142)
145 x 2 (2:17:144)
155 x 2 (2:19:146)
165 x 1 (1:20:147)

Clean Pull:
75 x 3
105 x 3 (3:23:150)
125 x 2 (2:25:152)
145 x 2 (2:27:154)
165 x (2)3 (6:33:160)

Power Clean + Split Jerk:
105 x (1+1)1 (2:35:162)
115 x (1+1)1 (2:37:164)
120 x (1+1)1 (2:39:166)

Power Clean:
125 x 1 (1:40:167)
130 x 1 (1:41:168)
135 x 1 (1:42:169)
140 x (F)2 (2:44:171)
140 x 1 (1:45:172)
145 x (F)6 (1:51:178)

* Notes:

- Good workout.  Matched my power clean PR of 140kg and I wasn't even scheduled to power clean because I had done the power clean and push press complex the day before.  Clean pulls felt great but I started to slow on the third set; therefore, I decided to move onto the power clean and split jerks -- another complex which wasn't originally scheduled.  They too felt fairly decent.  Very pleased with today's workout.

2013NOV06 (BUL D7.W11)

1 1/2 Front Squat:
20 x bar work
75 x 3
95 x 2
115 x (1)3 (3:3:182)
125 x (1)2 (2:5:184)
135 x 1 (1:6:185)
120 x (1)3 (3:9:188)
130 x (1)2 (2:11:190)
140 x 1 (1:12:191)
125 x (1)3 (3:15:194)
135 x (1)2 (2:17:196)
145 x 1 (1:18:197)
155 x 1 (1:19:198)
165 x F (1:20:199)

12" Block Clean Pull:
70 x 6
105 x 3 (3:23:202)
125 x 3 (3:26:205)
145 x 3 (3:29:208)
165 x (2)3 (6:35:214)

* Notes:

- Another week done -- Thank Goodness!  I'll find out about my MRI this afternoon -- getting anxious.

RUSSIAN MODIFIED TRAINING - DAY 2A, WEEK 10 (2013MAY13)

151kg!  Get Some!

Clean Pull + Clean:
20 x bar work
50 x (3+1)2
75 x (3+1)1
90 x (3+1)1 (4:4:65)
105 x (3+1)1 (4:8:69)
113 x (3+1)1 (4:12:73)
120 x (3+1)1 (4:16:77)
130 x (3+1)1 (4:20:81)
133 x (3+1)1 (4:24:85)
136 x (3+1)1 (4:28:89)
139 x (3+1)1 (4:32:93)

Clean:
142 x 1 (1:33:94)
145 x 1 (1:34:95)
148 x 1 (1:35:96)
151 x 1 (1:36:97) PR

* Notes:

- Fan-fucking-tastic day on the platform.  I finally toppled 150kg with a "sweep and stomp" by successfully cleaning 151kg!  A new PR!  Bring me more weights, because I'm feeling in-fucking-vincable today!  BOOM!

RUSSIAN MODIFIED TRAINING - DAY 2A, WEEK 6 (2013APR09)

Another day in the office.

Clean Pull + Clean:
20 x bar work
50 x (3+1)2
70 x (3+1)1
90 x (3+1)1 (4:4:75)
105 x (3+1)1 (4:8:79)
112.5 x (3+1)2 (8:16:87)
117.5 x (3+1)1 (4:20:91)
122.5 x (3+1)1 (4:24:95)

Clean:
127.5 x 1 (1:25:96)
132.5 x 1 (1:26:97)
137.5 x 1 (1:27:98)

Rack Power Jerk:
50 x 3
75 x 3
90 x 3 (3:30:101)
105 x 3 (3:33:104)
112.5 x 3 (3:36:107)
117.5 x 3 (3:39:110)
122.5 x 3 (3:42:113)
127.5 x 3 (3:45:116)
132.5 x 1 (1:46:117)
137.5 x 1 (1:47:118)
142.5 x 1 (1:48:119)

* Notes:

- Super day on the platform.  The clean pull + clean complex went exceptionally well and I was very pleased with successfully cleaning 137.5kg -- with ease!  This is the first time, in a long time, 137.5kg has felt so easy.  No, correction -- it's the first time ever where 137.5kg felt so easy, not only in the pull but also the recovery.  This Russian program is outstanding!

OVERLOAD - DAY 3, WEEK 2 (2013JAN09)

Clean:
50 x 3
65 x 3/3
80 x 3
90 x 3 (3:3:91)
100 x 3 (3:6:94)
110 x 3 (3:9:97)
122.5 x 1 (seg 1) (1:10:98)
127.5 x 1 (1:11:99)
135 x 1 (1:12:100)
125 x 1 (seg 2) (1:13:101)
130 x 1 (1:14:102)
137.5 x 1 (1:15:103)
102.5 x 2 (2:17:105)
105 x 2 (2:19:107)
107.5 x 2 (2:21:109)

Rack Power Jerk:
50 x 3
65 x 3
80 x 3
100 x 1 (1:22:110)
110 x 1 (1:23:111)
120 x 1 (1:24:112)
130 x 1 (1:25:113)
140 x F/1 (2:27:115)

Block Jerk Dip:
160 x 3/3/3 (9:36:124)
170 x 3 (3:39:127)

Clean Pull:
130 x 3 (3:42:130)
135 x 3 (3:45:133)
140 x 3 (3:48:136)
145 x 3 (3:51:139)

* Notes:

- Long, very freaking long workout.  Took 1.5 hours to complete and I'm spent.  Cleans went well considering I'm only 2.5kg under my max, so it was a fine day on the platform for cleans.  I still need to work more on timing and contecting with the bar at the right moment to reduce "bar crash".

- Rack power jerks were amazing and I didn't spent too much time trying to warm up.  Instead, I pushed to 80kg for triples and then began singles up to my current max of 140kg.  There is a lot more in the tank, but I could feel myself tiring as the workout progressed.

- Block jerk dips were a new movement and having such a heavy weight on my shoulders was a new experience -- it sucked!  However, it's a part of the process of progression.  I need to become more accustom to having heavier loads on my shoulders to push past this current roadblock with my clean and jerks.

- I considered not doing the clean pulls, but what the hell?  I went ahead and they felt fairly good; although, I was exhausted by this stage in the workout and couldn't deliver 100%.

2013JAN09 from Bison Barbell Club on Vimeo.

LOAD - DAY 3, WEEK 1 (2013JAN02)

Session A:

Clean:
50 x 3
62.5 x 3
77.5 x 3
85 x 3 (3:3:85)
90 x 3 (3:6:88)
97.5 x 3 (3:9:91)
105 x 3 (3:12:94)
120 x 1 (seg 1) (1:13:95)
125 x 1 (1:14:96)
132.5 x 1 (1:15:97)
122.5 x 1 (seg 2) (1:16:98)
127.5 x 1 (1:17:99)
135 x F/1 (2:19:101)
100 x 2 (2:20:103)
102.5 x 2 (2:22:105)
105 x 2 (2:24:107)

* Notes:

- Cleans went extremely well until the miss at 135kg.  This was entirely due to a hiccup in focus and mental preparation -- I need to clear my mind and execute with purpose.  Instead, my head started wondering and the lift was botched!  The second attempt went well even with a slight pause at the bottom.

Session B:

Rack Power Jerk:
50 x 3
62.5 x 3
77.5 x 3
85 x 3 (3:27:110)
90 x 3 (3:30:113)
97.5 x 3 (3:33:116)
105 x 3 (3:36:119)
120 x 1/1/1 @ 85% of 140kg (3:39:122)
105 x 1/1/1 @ 75% of 140kg (3:42:125)
112 x 1/1/1 @ 80% of 140kg (3:45:128)

Clean Pull:
110 x 3 (3:48:131)
130 x 3/3/3 (9:57:140)

* Notes:

- Superb workout.  The rack power jerks went extremely well and I felt myself getting stronger and faster as the repetitions progressed.  I decided to reel back on the power jerks at 120kg and refrain from going past 85% of my current clean and jerk.  It paid off well, as I made every lift powerfully; thereby, building confidence under the bar.  The subsequent lifts at 105kg and 112kg were ridiculously easy.

- Clean pulls were another story.  Nothing seemed to click in the movement and I found myself constantly trying to find balance over the mid-foot.  Next time, I made include the clean pull immediate after the clean, in hopes of correcting this flaw.

 

2013JAN02 from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 4, WEEK 6 (2012DEC27)

* De-Load Week *

Front Squat:

20 x 5/5

55 x 3/3

75 x 3

105 x 3 (3:3:111)

121.5 x 3/3/3 @ 70% of 174kg (9:12:120)

Power Clean and Power Jerk:

55 x 3

75 x 3

98 x 3/3/3 @ 70% of 140kg (9:21:129)

Clean Pull:

114 x 3/3/3 @ 70% of 163kg (9:30:138)

Clean Grip RDL:

137.5 x 3/3/3 @ 70% of 196kg (9:39:147)

* Notes:

- Another light day leading up to the meet in Onaga.  Short and relatively fast workout focused on form/technique while abiding to the programmed deload.

2012DEC27 Training from Bison Barbell Club on Vimeo.

SQUAT FOCUS DAY 2, WEEK 6 (2012DEC25)

* De-Load Week *

Hercules, Hercules, Hercules, Hercules!!!

Front Squat:
20 x 5/5
55 x 3/3
75 x 3
105 x 3 (3:3:39)
121.5 x 3/3 @ 70% of 174kg (6:9:48)

Power Clean and Power Jerk:
55 x 3/3
75 x 3
98 x 3/3 @ 70% of 140kg (6:15:54)

Clean Pull:
114 x 3/3 @ 70% of 163kg (6:21:60)

Clean Grip RDL:
137.5 x 3/3/3 @ 70% of 196kg (9:30:69)

* Notes:

- Fairly quick and easy workout.  Front squats seemed easy and smooth coming out of the hole.  My back is still a little tender but managable.

- Power clean and power jerks were ridiculously easy; however, I need to remind myself to grunt and exhale air in the ascent because I started to experience some dizziness when I didn't.  This is very important!

- Clean pull and clean grip RDL were a walk in the park.  De-load weeks are necessary but hard to abide by because I wanted to push myself harder today.

SQUAT FOCUS DAY 2, WEEK 4 (2012DEC11)

Session A:

Back Squat:

20 x 5/5

50 x 3/3

65 x 3

107.5 x 3

125 x 3 (3:3:79)

142.5 x 3 (3:6:82)

152.5 x 3 (3:9:85)

162.5 x 3 (3:12:88)

172.5 x 3 = 187kg (3:15:92)

151.5 x 2/2/2/2 @ 80% of 187kg (8:23:100)

Snatch Grip RDL + Shrug:

100 x 3 (3:26:103)

110 x 3 (3:29:106)

120 x 3 (3:32:109)

125 x 3 (3:35:112)

127.5 x 3 (3:38:115)

130 x 3 (3:41:118)

* Notes:

- Nice workout considering the strained back isn't much better.  Still stiff with intermittent sharp pain.  Easily back squatted 172.5kg x 3.  Not a PR but taking into account my back, it's something to celebrate.  Snatch grip RDL + shrug was fun but I dialed back on the amount of weight to only 130kg. Felt like I could have gone higher - possibly 140kg but wanted to play it safe with the low back.

Session B:

Power Clean and Power Jerk:

20 x bar work

55 x 3

65 x 3

80 x 3 (3:44:121)

90 x 3 (3:47:124)

100 x 1 (Seg 1) (1:48:125)

107.5 x 1 (1:49:126)

115 x F/F (2:51:128)

102.5 x 1 (Seg 2) (1:52:129)

110 x 1 (1:53:130)

117.5 x F/1 (2:55:132)

Clean Pull:

117.5 x 3 (3:58:135)

125 x 3 (3:61:138)

135 x 3 (3:64:141)

130 x 3/3/3 (9:73:150)

* Notes:

- Power clean and power jerks weren't great.  Matter of fact, they were terrible.  I'm experiencing a lot of dizziness upon cleaning the weight.  I've loosened my belt to see if that helps - it doesn't.  Most of the clean receptions were low and slow - not great!  Shit!