Snatch Grip Deadlifts:

50kg x 3
70kg x 3
90kg x 1
80kg x 3

A1. Back squat
1 x 15 @ 70kg, 1 x 12 @ 70kg, 1 x 8 @ 70kg

A2. Romanian deadlift
1 x 12 @ 80kg, 1 x 10 @ 80kg, 1 x 8 @ 80kg

Military Press Max attempt:

Warm-up: 16kg + LB x 1 - 1 minute rest - 16kg + LB x 1
Max Attempt: 16kg + Red Band x 1 !!! = PR, 32kg x 1 Fail.

Curl Max Attempt:

Warm-up: 26kg + LB x 3 - 1 minute rest - 26kg + LB x 3
Max Attempt: 30kg + LB x 4 !!! = PR

5x
[Press w/ 16kg + LB x 1
Curl w/ 26kg + LB x 3]

NOTES:
-Snatch Grip Deadlifts were done using wrist straps
-Romanian Deadlifts were done using wrist straps
-Romanian Deadlifts were way too light.
Next time I will use 6kg more on the squats and 10kg more on the RDL's.
-I got the idea to superset RDL's and Back Squats from Christian Thibaudeau's
'Hollywood Muscle' Workout(scroll down and you'll find it)
-This 'leg day' will be added to my workout schedule, either as a 4th day, or as an addition to an existing workout, making it slightly longer in duration.
-The reason for the sudden addition of wrist straps is because I have always been annoyed that I couldn't go heavy enough on Snatch Grip Deadlifts to get the FULL benefit out of the movement. SGD's also put a great deal of stress on your grip:
"For sets calling for three or more repetitions, you may want to use wrist straps. This prevents the isometric strength-endurance of your gripping muscles from being the limiting factor in overloading the posterior chain and your quadriceps." Charles Poliquin, Explosive Neural Drive
-As far a RDL's are concerned, using straps is just a nice plus. And don't worry, I'm not planning on putting grip training aside either ;-)

Squat, Press & Curl V

Back Squat:

30kgx10
50kgx5
70kgx20

6x
[Press w/ 16kg + LB x 1
Curl w/ 26kg + LB x 3
1 minute rest]

6,6,4 Towel Pull-ups

Squat, Press & Curl IV

FSQ 30kg x 5

5x
[FSQ 70kg x 3
1 minute rest]
4x
[Press 16kg + LB x 2
26kg Curl + LB x 4
2 minutes rest]

3x
[6x Towel Pull-ups
1 minute rest]

Squat, Press & Curl III

FSQ
[30kg x 10
50kg x 8]
5x
[72kg x 5
50 seconds rest]

8x
[Press* x 1
Curl** x 3]

*=16kg w/ Light Band
**= 26kg w/ Light Band

Squat, Press & Curl II

FSQ
[30kg x 10
50kg x 8]
5x
[72kg x 5
1 minute rest]
5x
[Press* x 1
Curl** x 3
1 minute rest]

*=16kg w/ Light Band
**= 26kg w/ Light Band

Squat, Press & Curl

FSQ
[30kg x 10
50kg x 8]
5x
[70kg x 5
1 minute rest]
3x
[Press* x 2
Curl** x 4
2 minutes rest]

[20 Russian Twists w/ 16kg]

*=16kg w/ Light Band
**= 26kg w/ Light Band

Max Attempt Day

Max Military Press attempt w/ 24kg KB:

Warm up:
FSQ's:
50kgx6
70kgx5

MP:

24kg x 1 (L&R)
30 seconds rest
24kg x 2 (L&R)
3 minutes rest

MAX ATTEMPT: 24kg x 5 !!! (L&R) PR!!!

followed by:

5x
[24kg MP x 1
1 minute rest
Curl w/ 26kg + Light IW Band x 3]

Squat, Swing & Curl Press

3x
[FSQ w/ 70kg x 4
Swings w/ 2x24kg x 21
1 minute rest]

[Curl w/ 26kg + Light IW Band: 5,4,4,3,3,3,2,2,2
Alternated with
Military Press w/ 24kg x 1 x 8
1 minute rest]

Squat, Swing, Press

3x
[FSQt w/ 70kgx 4
Swings w/ 2x24kg x 27
Press w/ 24kg x 2
1 minute rest]

NOTE: Was feeling pretty weak here due to the extreme temperatures today. Things didn't seem to work right.

Press & Swings VI

Power Clean + Squat:
1+10 w/ 30kg
30 sec rest
1+10 w/ 50kg
3 minutes rest
1+3 w/ 70kg (partial fail as I had to 'pull in' the clean at chest level. I'll need some more practice on squat cleans to get the hang of the power clean recovery with heavier weights)
1 minute rest

5x
[Press w/ 24kg
Swings w/ 2x24kg KBs x 15
20 seconds rest]
+
7x
[Press w/ 24kg x 1
1 minute rest]

[20 Russian Twists w/ 16kg KB]

NOTES: Workout felt good. I especially like the idea of pre-fatigueing the hams with power cleans and finishing them off with swings.

GOALS:
I said I was going to clean and press 100kg by november and I'm still planning on doing exactly that. So my main focus is going to be:
Front Squats
Deadlift/Clean/Snatch
Press & Swing Combo
Heavy Abs

I am confident that with that setup 3x a week I'll be able to make some descent PR's in a couple of months time.

SHORT TERM GOAL (1-2 months)

Power Clean 70kg with perfect form for reps & pressing the 24kg at least 5 times.

Press & Swing V

6x
[Press w/24kg x 1
Power Clean + Squat (1+3) w/ 60kg
Swings w/ 2x24kg x 20
1 minutes rest]

Russian Twist w/ 16kg KB
[30 reps]

4x (on each last rep, one isometric hold)
[Crush Curl w/ 16kg KB Handle up
30 seconds rest]

Press & Swing

4x
[Press w/ 24kg x 2
Double Swings w/ 24kg x 26
2 minutes rest]

[20 Russian Twists w/ 16kg]

4x
[2 crush curls (handle facing up) w/ 16kg
30 seconds rest]

Suitcase Hold w/ 32kg KB
[40,30,30,15 sec hold (alternating left and right)]

Press & Swing

5x
[Press 24kg KB x 1
Double Swings w/ 2x24kg x 15
]+
3x [Double Swings w/ 2x24kg x 15]

[30x Russian Twist w/ 16kg]

3x
[3 Crush Curls w/ 16kg
30 seconds rest]

Suitcase Deadlift Hold w/ 32kg
[40 sec (Alternating Left & Right)]