2015MAR24 (COW D2.W1)

Low Block Power Clean + Power Jerk:

20 x bar work

50 x (1+1)5

60 x (1+1)5

70 x (1+1)3

80 x (1+1)3

90 x (1+1)3 (6:6:76)

100 x (1+1)3 (6:12:82)

110 x (1+1)2 (4:16:86)

120 x (1+1)2 (4:20:90)

125 x (1+1)10 (20:40:110)

130 x (1+1)1 (2:42:112)

135 x M

135 x (1+1)1 (2:44:114) = 139 * dmax

135kg Low Block Power Clean + Power Jerk

Captains of Crush:

#1 x (6 L/R)4

#1.5 x 3L/5R

* Notes:

- Great day with the low block power clean + power jerks.  The head-down starting position is very stable and seems extremely powerful.

2015MAR17 (BUL D4.W17)

Front Squat:
20 x bar work
45 x (3)3
65 x (3)2
85 x 3
105 x 3 (3:3:121)
125 x 3 (3:6:124)
145 x 6/M (6:12:130) = 171 * dmax
139 x (2)5 (10:22:140) @ 80%

145kg x 6/M Front Squat

Low Block Clean Pull + Low Block Power Clean + Power Jerk:
20 x bar work
47.5 x (1+1+1)3
57.5 x (1+1+1)2
67.5 x (1+1+1)2
77.5 x (1+1+1)2
87.5 x (1+1+1)1 (3:25:143)
97.5 x (1+1+1)1 (3:28:146)
107.5 x (1+1+1)1 (3:31:149)
117.5 x (1+1+1)1 (3:34:152)
127.5 x (1+1+1)1 (3:37:155) = 130 * dmax
117.5 x (1+1+1)1 (3:40:158)
127.5 x (1+1+1)1 (3:43:161)
137.5 x (1+M)3 (3:46:164)
120 x (1+1+1)1 (3:49:167)
125 x (1+1+M)1 (2:51:169)
125 x (1+1+1)1 (3:54:172)

127.5kg Low Block Clean Pull + Low Block Power Clean + Power Jerk

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 17) + (90 x 17) + (30 x 7))3

* Notes:

- Got my ass crushed at 137.5kg!  This should not have happened because the pull was plenty high.  I just wasn't engaged and moving quickly enough to captialize on the high pull.  FUCK!

- The front squats were a complete abomination with the bar slipping again at the 7th rep.  I'm disappointed by my performance today.  Complete shit-bomb!

2015MAR16 (BUL D3.W17)

Power Clean + Power Jerk:
20 x bar work
42.5 x (1+2)4
52.5 x (1+2)3
62.5 x (1+1)2
72.5 x (1+1)2
82.5 x (1+1)2
92.5 x (1+1)2 (4:4:69)
102.5 x (1+1)1 (2:6:71)
112.5 x (1+1)1 (2:8:73)
122.5 x (1+1)1 (2:10:75)
127.5 x (1+1)1 (2:12:77)
132.5 x (1+1)1 (2:14:79) = 135 * dmax 1
125 x (1+1)1 (2:16:81)
130 x (1+1)1 (2:18:83)
135 x (1+1)1 (2:20:85) = 138 * dmax 2
127.5 x (1+1)1 (2:22:87)
132.5 x (1+1)1 (2:24:89)
137.5 x (1+1)1 (2:26:91) = 140 * dmax 3

137.5kg Power Clean + Power Jerk

Below Knee Block Clean Pull:
120 x 3 (3:29:94)
140 x 3 (3:32:97)
160 x 3 (3:35:100)
162.5 x 3 (3:38:103)
165 x 3 (3:41:106)
162.5 x 3 (3:44:109)
160 x 3 (3:47:112)
140 x 3 (3:50:115)
120 x 3 (3:53:118)

165kg Below Knee Block Clean Pull

* Notes:

- Fairly good day on the platform.  I moved well, but could have been a little faster under the bar; however, I did manage to successfully make 137.5kg, which was the goal for today.  Additionally, I took a wider than normal stance in my set-up, which facilitated a better first pull past the knees.  I liked it!  I could have pushed further and made 140kg+ but decided to stick with the conservative and consistent approach with quality lifts vice risking sloppy lifts that can easily result in injury.  I plan on a slight deload next time and then push past 140kg the following week.

2015MAR13 (BUL D7.W16)

Front Squat:
20 x bar work
45 x (3)3
65 x (3)2
85 x 3
105 x 3 (3:3:185)
125 x 3 (3:6:188)
145 x 7/M (7:13:195) = 175 * dmax
142 x (3)3 (9:21:204) @ 80%

145 x 7/M Front Squat

Low Block Clean Pull + Low Block Power Clean + Power Jerk:
20 x bar work
45 x (1+1+1)4
55 x (1+1+1)2
65 x (1+1+1)2
75 x (1+1+1)1
85 x (1+1+1)1 (3:24:207)
95 x (1+1+1)1 (3:27:210)
105 x (1+1+1)1 (3:30:213)
115 x (1+1+1)1 (3:33:216)
125 x (1+1+M)1 (2:35:218)
125 x (1+1+1)1 (3:38:221) = 128 * dmax 1
115 x (1+1+1)1 (3:41:224)
125 x (1+1+1)1 (3:44:227)
135 x (1+1+1)1 (3:47:230) = 138 * dmax 2

135kg Low Block Clean Pull + Low Block Power Clean + Power Jerk

Hanging Leg Raise + Reverse Hyper (Roller) + Good Morning:
((bw x 16) + (90 x 16) + (30 x 6))3

* Notes:

- Didn't quite make the intended 145 x 8 front squat because of two reasons:  1. it's fucking hard as hell and 2. the bar slipped off my right shoulder in the last rep.  I'll get it next time.

- Doing clean pulls prior to the power clean from the block made the later a lot easier.  It primed the movement pattern to keep the bar close -- and surprisingly, it worked!  My elbows are still very tender but I made the lift at 135kg -- happy!

2015MAR12 (BUL D6.W16)

Power Clean + Power Jerk:
40 x (1+1)6
60 x (1+1)4
80 x (1+1)3
100 x (1+1)2 (4:4:149)
120 x (1+1)1 (2:6:151)
125 x (1+1)1 (2:8:153)
130 x (1+1)1 (2:10:155) = 133 * dmax 1
122.5 x (1+1)1 (2:12:157)
127.5 x (1+1)1 (2:14:159)
132.5 x (1+1)1 (2:16:161) = 135 * dmax 2
125 x (1+1)1 (2:18:163)
130 x (1+1)1 (2:20:165)
135 x (1+1)1 (2:22:167) = 138 * dmax 3

135kg Power Clean + Power Jerk

Below Knee Block Clean Pull:
120 x 3 (3:25:170)
140 x 3 (3:28:173)
160 x (3)3 (9:37:182)

160kg x 3 Below Knee Block Clean Pull

* Notes:

- Slugglish, slow, weak, and just plain old tired.  I'm lacking quality sleep lately because I've developed a major case of sleep apnea and it's crushing my recovery.

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.

2015FEB25 (BUL D6.W14)

Hang Power Clean + Push Press:
20 x bar work
40 x (1+1)6
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
90 x (1+1)2 (4:4:153)

Hang Power Clean + Power Jerk:
110 x (1+1)2 (4:8:157)
122.5 x (1+1)10 (20:28:177)
132.5 x (1+1)1 (2:30:179) = 135 * dmax
140 x (1+M)2 (4:34:183)
130 x M (1:35:184)
130 x (1+M)1 (2:37:186)
110 x (1+1)1 (2:39:188)
120 x (1+1)1 (2:41:190)
130 x (1+1)1 (2:43:192)
142.5 x (M)2 (2:45:194)

132.5kg Hang Power Clean + Power Jerk

* Notes:

- Another shitty day on the platform.  Hang power cleans weren't very powerful, nor productive.  I had trouble maintaining tightness throughout my back and it definitely showed today.  I tried to do some clean pulls afterwards but my back said different.  FUCK!

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.

2015FEB17 (BUL D5.W13)

Low Block Power Clean + Push Press:
20 x bar work
50 x (3+3)2
60 x (3+3)2
70 x (1+1)2
90 x (1+1)1 (2:2:79)
110 x (1+1)1 (2:4:81)

Low Block Power Clean + Power Jerk:
125 x (1+M)1 (2:6:83)
125 x (1+1)10 (20:26:103)
135 x (1+1)1 (2:28:105)
145 x (M)4 (4:32:109)
145 x (1+M)1 (2:34:111)
135 x M (1:35:112)
135 x (1+1)1 (2:37:114)
140 x (1+1)1 (2:39:116) = 143 * dmax
142.5 x (M)2 (2:41:118)
142.5 x (1+M) (2:43:120)
142.5 x M (1:44:121)

140kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:
170 x (3)5 (15:59:136)

* Notes:

- Very cold early morning in the garage with a sorching 26 degrees to train in!  The cleans today weren't that great.  I should have made more of my lifts at and above 140kg but it wasn't my day.  There is always next time.

2015FEB10 (BUL D5.W12)

Hang Power Clean + Push Press:
20 x bar work
40 x (1+1)8
60 x (1+1)4
80 x (1+1)2
100 x (1+1)1 (2:2:87)

Hang Power Clean + Power Jerk:
120 x (1+1)1 (2:4:89) = 123 * dmax 1
140 x (M)3 (3:7:92)
120 x (1+1)10 (20:27:112)
130 x (1+1)1 (2:29:114)
140 x M (1:30:115)
140 x (1+1)1 (2:32:117) = 143 * dmax 2

140kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
160 x (3)3 (9:41:126)
170 x (3)2 (6:47:132)
180 x 3 (3:50:135)

* Notes:

- Very sore and tight low back from two consecutive days of shoveling snow.  I seriously thought about not lifting today, but ended with a 2.5kg PR from my last hang power clean + power jerk session.  I'm pleased but thoroughly beat to hell.

2015JFEB03 (BUL D5.W11)

High Block Power Clean + Push Press:
20 x bar work
40 x (1+1)5
50 x (1+1)3
70 x (1+1)2
80 x (1+1)2 (4:4:132)
90 x (1+1)2 (4:8:136)
100 x (1+1)2 (4:12:140)

High Block Power Clean + Power Jerk:
110 x (1+1)10 (20:32:160)
120 x (1+1)1 (2:34:162) = 123 * dmax
130 x (M)2 (2:36:164)

120kg High Block Power Clean + Power Jerk

High Block Clean Pull:
130 x 3 (3:39:167)
140 x 3 (3:42:170)
150 x 3 (3:45:173)
160 x (3)3 (9:54:182)
150 x 3 (3:57:185)
140 x 3 (3:60:188)

* Notes:

- Very sluggish today with a tender low back and generally tired from fighting off strep throat.  I took it easy initially with 10 singles at 110kg and tried to bump up the weight but got killed with 130kg, because I was too damn slow under the bar.  Next time!

2015JAN31 (BUL D2.W11)

Power Clean + Push Press:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
90 x (1+1)1
110 x (1+1)1 (2:2:20)

Power Clean + Power Jerk:
130 x (1+1)1 (2:4:22)
150 x (1+1)1 (2:6:24) = 154 * dmax ** PR
110 x (1+1)1 (2:8:26)
120 x (1+1)1 (2:10:28)
125 x (1+1)5 (10:20:38) @ 80%
130 x (1+1)5 (10:30:48) @ 80% + 5kg
131 x (1+1)1 (2:32:50) @ 80% + 6kg
132 x (1+1)1 (2:34:52) @ 80% + 7kg

150kg Power Clean + Power Jerk

* Notes:

- Monster day on the platform with a new power clean + power jerk PR of 150kg!

2015JAN27 (BUL D5.W10)

Hang Power Clean + Push Press:
20 x bar work
40 x (1+1)3
50 x (1+1)3
70 x (1+1)3
90 x (1+1)2 (4:4:156)
100 x (1+1)1 (2:6:158)
105 x (1+1)1 (2:8:160)
110 x (1+1)1 (2:10:162)

Hang Power Clean + Power Jerk:
115 x (1+1)10 (20:30:182)
120 x (1+1)1 (2:32:184)
125 x (1+1)1 (2:34:186)
130 x (1+1)1 (2:36:188)
135 x (1+1)1 (2:38:190)
137.5 x (1+1)1 (2:40:192) = 141 * dmax
117.5 x (1+1)5 (10:50:202) @ 80% + 2.5kg

137.5kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3 (3:53:205)
170 x 3 (3:56:208)
190 x (3)3 (9:65:217)
170 x 3 (3:68:220)
140 x 3 (3:71:223)

* Notes:

- Another day on the platform between the blocks doing hang power clean with power jerks -- fucking amazing!

2015JAN23 (BUL D1.W10)

Low Block Power Clean + Push Press:
20 x bar work
40 x (1+1)5
50 x (1+1)3
60 x (1+1)3
70 x (1+1)2
80 x (1+1)2
90 x (1+1)2 (4:4:4)
100 x (1+1)2 (4:8:8)

Low Block Power Clean + Power Jerk:
110 x (1+1)2 (4:12:12)
120 x (1+M)1 (2:14:14)
120 x (1+1)10 (20:34:34)
130 x (1+1)1 (2:36:36)
135 x (1+1)1 (2:38:38)
140 x M (1:39:39)
140 x (1+1)1 (2:41:41) = 144 * dmax
120 x (1+1)5 (10:51:51) @ 80% + 3kg

140kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:
160 x 3 (3:54:54)
180 x 3 (3:57:57)
190 x (3)3 (9:66:66)
180 x 3 (3:69:69)
160 x 3 (3:72:72)

* Notes:

- New PR low block power clean and power jerk of 140kg -- very pleased!

2015JAN18 (BUL D3.W9)

Hang Power Clean + Push Press:
20 x bar work
50 x (1+1)5
70 x (1+1)4
90 x (1+1)2 (4:4:74)
100 x (1+1)2 (4:8:78)

Hang Power Clean + Power Jerk:
110 x (1+1)2 (4:10:82)
115 x (1+1)2 (4:14:86)
120 x (1+1)1 (2:16:88)
122.5 x (1+1)1 (2:18:90)
125 x (1+1)1 (2:20:92)
127.5 x (1+1)1 (2:22:94)
130 x (1+1)1 (2:24:96)
132.5 x (1+1)1 (2:26:98) = 135 * dmax
135 x (1+M)2 (4:30:102)
110 x (1+1)10 (20:50:152) @ 80%
115 x (1+1)1 (2:52:154)
120 x (1+1)1 (2:54:156)
125 x (1+1)1 (2:56:158)
130 x (1+1)1 (2:58:160)
135 x (M)2 (2:60:162)
110 x (1+1)1 (2:62:164)

132.5kg Hang Power Clean + Power Jerk

Low Block Clean Pull:
140 x 3 (3:65:167)
150 x 3 (3:68:170)
160 x (3)3 (9:77:179)
150 x 3 (3:80:182)
140 x 3 (3:83:185)

* Notes:

- Long but productive workout.  Haven't done hang cleans, let a lone, hang power cleans in ages and they felt pretty good.  Worked specifically on the timing and generating as much power and extension in my pull -- they weren't bad at all.  The power jerks were fantastic.  I felt incredibly powerful by shortening my dip/drive.  Below is a hang power clean + power jerk at 110kg.  Notice the shorten dip/drive and the resulting ease of the movement?

110kg Hang Power Clean + Power Jerk

(Final Set in the Workout)

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!

2015JAN07 (BUL D6.W7)

High Block Clean + Power Jerk:
20 x bar work
45 x (1+1)6
65 x (1+1)3
85 x (1+1)2 (4:4:228)
95 x (1+1)2 (4:8:232)
105 x (1+1)2 (4:12:236)
115 x M (1:13:237)
115 x (1+1)2 (4:17:241) = 118 * dmax

115kg High Block Clean + Power Jerk

High Block Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)2 (4:21:245)
95 x (1+1)2 (4:25:249)
105 x (1+1)2 (4:29:253)
115 x (M)2 (2:31:255)

Front Squat:
20 x bar work
75 x 3
95 x 3
115 x 3 (3:34:258)
135 x 3 (3:37:261)
155 x 3 (3:40:264) = 168 * dmax
136.5 x (2)4 (8:48:272) @ 80%

155kg x 3 Front Squat

High Block Power Clean:
20 x bar work
40 x (3)3
60 x 3
80 x 3 (3:51:275)
100 x M (1:52:276)

* Notes:

- Horrible day.  Horrible day!

2015JAN04 (BUL D3.W7)

Low Block Power Clean + Push Press:

20 x bar work

45 x (1+2)3

60 x (1+2)3

75 x (1+1)2

Low Block Power Clean + Power Jerk:

90 x (1+1)1 (2:2:110)

105 x (1+1)1 (2:4:112)

115 x (1+1)1 (2:6:114)

122.5 x (1+1)1 (2:8:116)

127.5 x M (1:9:117)

127.5 x (1+1)1 (2:11:119)

130 x M (1:12:120)

130 x (1+1)1 (2:14:122) = 133 * dmax 1

132.5 x (M)2 (2:16:124)

108.5 x (1+1)1 (2:18:126) @ 80%

114.5 x (1+1)1 (2:20:128)

119.5 x (1+1)1 (2:22:130)

123.5 x (1+1)1 (2:24:132)

126.5 x (1+1)1 (2:26:134)

128.5 x (1+1)1 (2:28:136)

129.5 x (1+1)1 (2:30:138)

130.5 x (1+1)1 (2:32:140) = 134 * dmax 2

131.5 x (1+M)1 (2:34:142)

132.5 x M (1:35:143)

130.5kg Low Block Power Clean + Power Jerk

Low Block Clean Pull:

125 x 3 (3:38:146)

145 x 3 (3:41:149)

165 x 3 (3:44:152)

175 x (3)3 (9:53:161)

* Notes:

- Extremely late day workout, which is atypical of my normal schedule; however, the opportunity presented itself and it worked out fairly well.  I should have gone heigher than 130kg but my timing was slightly off, initially, but as the workout progressed the cleans became easier.  Unfortunately, I became more and more exhausted!

2015JAN02 (BUL D1.W7)

High Block Power Clean + Power Jerk:
20 x bar work
45 x (1+1)10
60 x (1+1)4
75 x (1+1)3 (6:6:6)
90 x (1+1)2 (4:10:10)
105 x (1+1)2 (4:14:14)
120 x (M)2
120 x (1+1)10 (20:34:34) = 123 * dmax

120kg High Block Power Clean + Power Jerk

High Block Clean Pull:
135 x 3 (3:37:37)
145 x 3 (3:40:40)
155 x 3 (3:43:43)
165 x (3)3 (9:52:52)

High Block Power Clean:
20 x bar work
45 x (3)3
65 x (3)2
75 x 3 (3:55:55)
85 x 3 (3:58:58)
95 x 3 (3:61:61)
105 x M (1:62:62)
105 x 1 (1:63:63)
105 x M (1:64:64)
105 x 3 (3:67:67)
115 x 3 (3:70:70)

* Notes:

- Another crappy training session where the clean became an exercise of mental fortitude; and, unfortunately, I lost.  Piss!

2014DEC30 (BUL D5.W6)

High Block Power Clean + Power Jerk:
20 x bar work
55 x (1+1)6
65 x (1+1)3
75 x (1+1)3 (6:6:118)
90 x (1+1)2 (4:10:122)
105 x (1+1)1 (2:12:124)
110 x (1+1)1 (2:14:126) = 113 * dmax 1
115 x (M)2 (2:16:128)
105 x (1+1)1 (2:18:130)
110 x (1+1)1 (2:20:132)
112.5 x (1+1)1 (2:22:134)
115 x (1+1)1 (2:24:136)
117.5 x (1+1)1 (2:26:138)
120 x (1+1)1 (2:28:140) = 123 * dmax 2
122.5 x (M)2 (2:30:142)
117.5 x (1+1)1 (2:32:144)
120 x (1+1)1 (2:34:146)
122.5 x (M)2 (2:36:148)
100 x (1+1)1 (2:38:150) @ 80%
102.5 x (1+1)1 (2:40:152)
105 x (1+1)1 (2:42:154)
107.5 x (1+1)1 (2:44:156)
110 x (1+1)1 (2:46:158)
112.5 x (1+1)1 (2:48:160)
115 x (1+1)1 (2:50:162)
117.5 x (1+1)1 (2:52:164)
120 x (1+1)1 (2:54:166)
122.5 x (1+1)1 (2:56:168) = 125 * dmax 3

High Block Clean Pull:
125 x 3 (3:59:171)
145 x 3 (3:62:174)
155 x (3)3 (9:71:183)

* Notes:

- The high blocks are kicking my ass!