Quick Workout

Haven't had a lot of time/energy during this holiday period to concentrate on a descent workout.

So here's what I did to keep the groove greased:

2x
[3x(3L+3R) 32kg KB Jerks
3xMuscle Ups /w 5kg]

21 DI XXIII

Power Snatch w/ 30kg x 3 + 2 x Drop Snatches

[Power Snatch w/ 54kg x 1 x 4
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1 x 2

[Power Clean + Power Jerk w/ 68kg x 1 x 4
1 minute rest]

21 DI XXII

Back Off Week

Back Squat w/ 70kg x 6
[Back Squat w/ 98kg x 1 x 4
1 minute rest]

[Military Press w/ 54kg x 1
1 minute rest]

21 DI XXI

Back Squat w/ 70kg x 5

Max tests:

Back Squat w/ 90kg x 5 (had 1 more rep in the tank)
Muscle Up w/ 3kg x 6 (had 1 more rep in the tank)

NOTES:
- As said before, I am quite tired due to early work hours lately, but will be sure to catch up on sleep and rest up for back up week. I'm just going to sit back and let my body supercompensate for my efforts.
- I am quite satisfied with my progress thus far, which has been slow but steady, instead of fast and short. I have been thinking of replacing 'Bodybuilding Fridays' by a HIT day, but I'm going to play it by ear for now and see how I recover from the heavy workouts earlier in the week.
- I am going to keep this up as long as possible and will then probably switch back to my old template or venture into modified westside barbell training (conjugate periodization).
- In the light of my previous point, I am seriously considering getting 'Supertraining' by Mel Siff. I think it could really give me more insights in the complex and fun world of periodization. Keys to progress.

21 DI XX

Power Snatch w/ 30kg x 3 + 2 Drop Snatches

[Power Snatch w/ 54kg x 1 x 6
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1
Power Clean + Power Jerk w/ 60kg x 1,1

[Power Clean + Power Jerk w/ 68kg x 1 x 6
1 minute]

21 DI XIX

Back Squat w/ 70kg x 6

[Back Squat w/ 98kg x 1 x 8
1 minute rest]

[Military Press w/ 54kg x 1 x 2
1 minute rest]

NOTES:
-I didn't top my previous bests for the Back Squat because I have been accumulating some fatigue due to work related circumstances... Back up week is coming up, will make sure to rest up then.

21 DI XVIII

FSQ w/ 50kg x 6

15 minute PR Zone
[FSQ w/ 76kg x 3 x 3,4,4,3,4,6
GHR w/ 3kg x 3 x 3,4,4,3,4,6]

15 minute PR Zone
[Muscle Up w/ 3kg x 2 x 11
2x24kg Bent Over Row x 3 x 11]

21 DI XVII

Power Snatch w/ 30kg x 1 + 2 Drop Snatches + 1 Power Snach

[Power Snatch w/ 52kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 52kg x 1

[Power Clean + Power Jerk w/ 66kg x 1 x 15
1 minute rest]

NOTES:
- Form is very important for both olympic lifts. The Power Jerk needs to be crisp, initiated with the bar resting on the shoulders/clavicle. If not, the power will not be transferred efficiently from the legs to the the upper body/arms.

21 DI XVI

Back Squat w/ 70kg x 6

[Back Squat w/ 98kg x 1 x 12
1 minute rest]

[Military Press w/ 52kg x 1 x 15
1 minute]

21 DI XV

FSQ w/ 50kg x 7

15 min PR Zone
[FSQ w/ 74kg x 3 x 7
GHR w/ 3kg x 3 x 7]

15 min PR Zone
[Muscle Up w/ 3kg x 2r x 10s + 1r
2 x 24kg Bent Over Row x 3r x 4 sets + 2 x 6s + 1r]

21 DI XIV

Power Snatch w/ 30kg x 2 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 60kg x 1

[Power Clean + Power Jerk w/ 64kg x 1 x 15
1 minute rest]

21 DI XIII

Back Squat 70kg x 6

[Back Squat w/ 98kg x 1 x 4
1 minute rest]

[Military Press w/ 52kg x 1 x 10
1 minute rest]

21 DI XII (Back off week)

FSQ w/ 50kg x 7

[FSQ w/ 76kg x 3 x 3
GHR w/ 5kg x 3 x 3]

[Bent Over Row w/ 2x24kg x 3 x 4
Muscle Up w/ 3kg x 2 x 4]