2015JUL07 (RMT D3.W6)

Low Block Snatch:
20 x bar work
40 x (1)3
50 x (1)2
65 x 1
70 x 1
75 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
110 x 1
115 x M
115 x 1
120 x (M)4
120 x 1
120 x (M)2
110 x M
110 x 1
110 x M
100 x (1)3
105 x 1
110 x 1
115 x 1

120kg Low Block Snatch

Low Block Snatch Pull:
125 x (3)3
130 x 3
135 x 2

Reverse Hyper (Roller) + Hanging Leg Raise:
((145 x 17) + (bw x 17))3

* Notes:

- Great workout!  Finally got to 120kg; although, it was after 4 failed attempts, but I still got it!

2015APR28 (COW D2.W6)

Low Block Snatch:
20 x bar work
40 x (2)5
50 x (2)3
60 x (1)2
70 x (1)2 (2:2:31)
80 x 1 (1:3:32)
90 x 1 (1:4:33)
100 x 1 (1:5:34)
110 x 1 (1:6:35) = 113 * dmax
120 x (M)3 (3:9:38)

100 x M (1:10:39)
100 x 1 (1:11:40)
105 x 1 (1:12:41)
110 x (M)3 (3:15:44)

90 x M (1:16:45)
90 x (1)5 (5:21:50)

110kg Low Block Snatch

Low Block Snatch Pull:
125 x (3)3 (9:30:59)

The Wrench (Barrel):
1 x 60s L
1 x 47s R
2 x 30s L/R

Heavy Hammer II Leverage Bar (Hammer):
2.5# x 30 L/R

* Notes:

- Back at the grind and focusing on getting as deep as possible in the receiving position of the snatch. I had a very close 120kg which I lost upon trying to stand.  I'm crushed!

2015FEB02 (BUL D4.W11)

Low Block Snatch:
20 x bar work
40 x (3)3
50 x (3)2
70 x 2 (2:2:72)
80 x 1 (1:3:73)
90 x M (1:4:74)
90 x 1 (1:5:75)
100 x 1 (1:6:76) = 103 * dmax 1
110 x (M)2 (2:8:78)
100 x (1)10 (10:18:88) @ less 20kg
110 x (M)2 (2:20:90)
100 x 1 (1:21:91)
102.5 x 1 (1:22:92)
105 x 1 (1:23:93)
107.5 x 1 (1:24:94)
110 x M (1:25:95)
110 x 1 (1:26:96)
112.5 x M (1:27:97)
112.5 x 1 (1:28:98) = 115 * dmax 2
115 x (M)2 (2:30:100)
105 x (1)2 (2:32:102)
110 x M (1:33:103)
110 x 1 (1:34:104)
115 x 1 (1:35:105) = 118 * dmax 3
120 x (M)2 (2:37:107)

115kg Low Block Snatch

Low Block Snatch Pull:
130 x 3 (3:40:110)
140 x 3 (3:43:113)
150 x (3)3 (9:52:122)
140 x 3 (3:55:125)
130 x 3 (3:58:128)

* Notes:

- Not the best day on the platform with the block snatches.  My legs are bruised from Saturday's epic power clean + power jerk session and I'm a little hesitant to get aggressive with the bar.  Nevertheless, I did get up to 115kg in a ice cold garage -- I'll consider today a minor success.

2015JAN15 (BUL D7.W8)

Low Block Snatch:

20 x bar work

40 x (1)10

50 x (3)2

70 x (1)2

90 x 1 (1:1:192)

110 x 1 (1:2:193) = 113 * dmax 1

130 x (M)2 (2:4:195)

110 x 1 (1:5:196)

120 x (M)2 (2:7:198)

90 x M (1:8:199) @ 80%

90 x 1 (1:9:200)

100 x 1 (1:10:201)

110 x M (1:11:202)

110 x 1 (1:12:203)

120 x M (1:13:204) = 123 * dmax

120 x 1 (1:14:205)

125 x M (1:15:206)

120kg Low Block Snatch

Low Block Snatch Pull:

120 x 3 (3:18:209)

130 x 3 (3:21:212)

140 x (3)3 (9:30:221)

130 x 3 (3:33:224)

120 x 3 (3:36:227)

* Notes:

- Ice fucking cold in the garage.  Warming up took forever and my hands felt like frozen ice cubes; hence, the mutiple sets at 40kg and 50kg.  Nevertheless, I did manage to snatch 110kg shortly after without much problem -- matter of fact -- it was pretty fucking explosive!  Very pleased with that 110kg.  I took a stab at 130kg but I was a little to ambitious and, later, chicken.  Piss!  Next time!

- The snatch pulls were so easy and powerful.  Makes me realize that I can do so much more with the snatch.  Soon!

2014DEC23 (BUL D5.W5)

Low Block Snatch:
20 x bar work
55 x (1)8
65 x (1)4
75 x 1 (1:1:133)
75 x M (1:2:134)
75 x 1 (1:3:135)
85 x (M)2 (2:5:137)
85 x (1)2 (2:7:139)
95 x 1 (1:8:140)
105 x 1 (1:9:141)
115 x 1 (1:10:142)
120 x 1 (1:11:143) = 123 * dmax
122.5 x (M)2 (2:13:145)
100.5 x M (1:14:146) @ 80%
100.5 x 1 (1:15:147)
106 x 1 (1:16:148)
111 x 1 (1:17:149)
115 x 1 (1:18:150)
118 x 1 (1:19:151)
120 x (M)4 (4:23:155)
100 x 1 (1:24:156)

120kg Low Block Snatch

Front Squat:
65 x 3
85 x 3 (3:27:159)
105 x 3 (3:30:162)
125 x 3 (3:33:165)

Low Block Snatch Pull:
105 x 3 (3:36:168)
115 x 3 (3:39:171)
125 x 3 (3:42:174)
135 x 3 (3:45:177)

* Notes:

- Terrible and frustrating day on the platform.  I should (and have the capabilities of) nailing 120kg from the low block; however, I kept missing - again and again and again.  So frustrating!

SQUAT FOCUS DAY 3, WEEK 4 (2012DEC13)

Session A:

Front Squat:
20 x 5/5
55 x 3/3
72.5 x 3
100 x 3
115 x 3 (3:3:153)
125 x 3 (3:6:156)
135 x 3 (3:9:159)
145 x 3 (3:12:162)
155 x 3 = 168kg (3:15:165)
136.5 x 2/2/2/2 @ 80% (8:23:173)

Clean Grip RDL + Shrug:
125 x 3/3 (6:29:179)
135 x 3 (3:32:182)
145 x 3/3 (6:38:188)
147.5 x 3/3 (6:44:194)

* Notes:

- Still dealing with a strained/sore low back.  I feel slightly better than yesterday.  Had a ton of work done on my back by Manhattan Family Chiropractic.  Front squats went exceptionally well and 155kg x 3 was pretty easy.  The doubles at 136.5kg was perfect for working on speed out of the bottom position.

Session B:

Low Block Snatch:
50 x 3/3
60 x 3
70 x 3
80 x 1 (Seg 1) (1:45:195)
85 x 1 (1:46:196)
90 x 1 (1:47:197)
85 x 1 (Seg 2) (1:48:198)
90 x 1 (1:49:199)
95 x 1 (1:50:200)
90 x 1 (Seg 3) (1:51:201)
95 x 1 (1:52:202)
100 x 1 (1:53:203)
95 x 1 (Seg 4) (1:54:204)
100 x F/1 (2:56:206)
105 x 1 (1:57:207)

Low Block Snatch Pull:
105 x 3 (3:60:210)
115 x 3 (3:63:213)
125 x 3 (3:66:216)
135 x 2/2/2 (6:72:222)

* Notes:

- Low block snatch was a lot of fun.  Was originally scheduled to do snatch balances but I made a modification and substituted the block snatch.  The miss at 100kg was due to soft shoulders and complacency in reception.