01/10

[Pull-ups w/ 40kg x 1 x 4
alternated w/ jerk + 1N w/ 40kg
2 minute rest]
4x
[40 swings w/ 40kg
1 minute of: jj, mc, thr, jogging]

28/09

[Pull-ups w/ 40kg x 1 x 5
alt w/ 1 x 3 jerk + 1N w/ 40kg]

40 swings

24/09

[Pullups w/ 40kg x 1 x 4
3 minutes rest]

4x
[30 swings w/ 40kg
1 minute of: jumping jacks, mountain climbers, squat thrusts, jogging]

20/09

[One arm Rows w/ 40kg x 1 x 5
Yielding negative (2sec) MP w/ 40kg
1 minutes rest]
4x
[20 swings w/ 40kg
1 min of: jumping jacks, mountain climbers,
burpees, jogging]

18/09

[pull-ups w/ 40kg x 1 x 3
3 minutes rest]
4x
[20 swings
1 min of: jumping jacks, mountain climbers,
burpees, jogging]

Singles, Pre-departure CNS prep Day 4

PU w/ 32kg x 1
[Clean w/ 40kg x 1 (16+24kg, L&R) x 4 sets
PU w/ 42kg x (1,1) x 4
2 minutes rest]

Swings w/ 40kg (16+24kg) x 10 (L&R)

Singles, Pre-departure CNS prep Day 3

Pull-up 1 RM Test:

32kg x 1
3 minutes rest
40kg x 1*

NOTES:
*: Nearly got two reps, my chin cleared the bar, but my upper chest/neck didn't touch it.

Singles, Pre-departure CNS prep Day 2

[Rv Grip MP w/ 52kg x (1,1) x 5
PU w/ 35kg x (1,2)x 5
1.5 minutes rest$

Kenneth Jay VO2 Max protocol test with 32kg
(Single arm swings alternating arm each minute)

1st minute: 10 swings
2nd minute: 12 swings
3rd minute: 15 swings
4th minute: 20 swings (max)

Singles, Pre-departure CNS prep

[Reverse Grip MP x (1,1) x 3
PU w/ 35kg x (1,2) x 3
1.5 mins rest]

NOTES:
-Leaving in approximately 1 week.
prepping the CNS for larger loads (40kg), so lot's of singles
while staying relatively fresh.
-This will also allow my body to recuperate from the CNS
taxing deadlift workout a couple of days ago.

Deadlift Meet Day

Last time to deadlift heavy before my stay in Canada. Better make it a good one. It was :-)

Me and a weightlifting buddy used the Charles Poliquin warm-upprotocol to make sure to get the most out of this meet.

Here's what I did:

2x
[4x62kg
10 seconds rest]
3x102kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x136kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (PR)
4 minutes rest
1x172kg (PR)

NOTES:
-We used paralletes to rest the bar on so we could loop the kettlebell (32kg) around the center of the bar, using a towel as a wedge between the bar and the kettlebell.
We stood on 2 10kg rubber plates, which leaves us about 1-2" higher than an official height deadlift. (bar is 20cm from floor)
-Chalk proved to be very useful for maintaining a good grip. First time I used chalk and I liked it. Got the idea from Anthony DiLuglio's Minute of Strength newsletter.

ETK (1,2) day III

[Reverse Grip MP w/ 50kg x (1,1)x 3
PU w/ 35kg x (1,2)x 3
2 minutes rest]

ETK (1,2) day II

4x
[2 pistols w/ 32kg (L&R)
7 swings w/ 40kg (L&R)
1 minute rest]

ETK (1,2) day I

[Reverse Grip MP w/ 44kg x (1,2)x4
Pull-up w/ 35kg x (1,2)x4
90 seconds rest]

New ETK cycle preparation.

PS w/ 50kg x 2
2 minutes rest
PS w/ 50kg x 2
2 minutes rest
PS w/ 60kg x 1
1 minute rest
PS w/ 60kg x 1
4 minute rest
PS w/ 66kg x 1

Reverse grip MP w/ 50kg x 1F
Reverse grip MP w/ 40kg x 3
Pull-up w/ 24kg x 2
Reverse grip MP w/ 40kg x 4
3 minutes rest
Pull-up w/ 32kg x 3
Reverse grip MP w/ 40kg x 5
Pull-up w/ 35kg x 3
Reverse grip MP w/ 42kg x 5
Reverse grip MP w/ 44kg x 4
Pull-up w/ 40kg x 1 (Partial, nose above bar)

NOTES:
-The 40kg Pull-up partial reminds of Jeff Martone's article on
the same subject.

EDT Power Snatch Day 3

PS w/ 50kg x 1
PS w/ 60kg x 1

NOTES:
-Tired, party last night. Hit the sack at 2.30 am. Didn't really
have any strength to do a solid routine today.
-Did come across a very interesting way of testing CNS recovery. I stil have a 200lb Heavy Gripper lying around. Will use this instead of the dynamometer.

EDT Power Snatch Day 2+ ETK Phase II Day 3

PS w/ 30kg x 1
PS w/ 50kg x 1
PS w/ 60kg x 1

[PS w/ 66kg x 1 x 11
1 minute rest]

[Clean + Press w/ 46kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

Back Squat w/ 90kg x 2
3 minute rest
Back Squat w/ 100kg x 1
4 minute rest
Back Squat w/ 110kg x 1

NOTES:
-Back Squats were done dead start. Squatted the weight up from the pins, then did 1 full rep (concentric + eccentric).

EDT Power Snatch + ETK Phase II Day 2

PS w/ 30kg x 1
PS w/ 50kg x 1
PS w/ 60kg x 1

[Power Snatch w/ 62kg x 1 x 15
1 minute rest]

[Good Morning w/ 70kg x (1,2,3)+(1,2)
56kg (32kg+24kg) swing x (1,2,3)+(1,2)
2 minutes rest]

[Barbell MP w/ 46kg x (1,2,3)x2
PU w/ 24kg x (1,2,3)x2
2 minutes rest]

3x
[16+24kg hold x 20sec
1 minute rest]

ETK Phase II

[Barbell MP w/ 46kg x (1,2,3)x 4
PU w/ 24kg x (1,2,3)x 4
2 minutes rest]

[Clean (16+24kg) Hold x 20 sec
1 minute rest]

Meet Day

Deadlift:

2x
[4x62kg
10 seconds rest]

3x92kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x138kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (Fail, got it up to hip level, but my grip started slipping, should have
used chalk at that time)
10 minutes rest
1x162kg (Fail with straps, CNS fatigue)

Felt like getting a PR in another lift so continued with:

Barbell Military Press:
50kg x 3
3 minutes rest
56kg x 1 (PR)
4 minutes rest
60kg x 1 (PR)
5 minutes rest
64kg x 1 (F)
4 minutes rest
62kg x 1 (F)

Good mornings:
70kg x 5
1 minute rest
70kg x (1,2,3)

Weighted Pull-ups:
32kg x 1 (easy, chest touched bar)
4 minutes rest
40kg x 1 (chin barely cleared bar, will get it next time)

NOTES:
-Am curious to see if I can up my Barbell MP up to the point where I can clean and press 70kg before the 15th of September.
-Will make sure to get 170kg in the deadlift before then too. Not a problem.

SNGRDL & ETK Day 4

20 swings w/ 32kg w/ Blue Band pressure(looped around body):

[MP w/ 32kg x (1,2,3)
PU w/ 24kg x (1,2,3)
2 minutes rest]

NOTES:
-Light workout today, preparing for heavy deadlift meet on Sunday.

SNGRDL & ETK Day 3

Snatch Grip Deadlift:

96kg x 3
98kg x 2
100kg x 1
2 minutes rest

[MP w/ 32kg x (1,2,3)+(1,2)
PU w/ 24kg x (1,2,3)x(1,2)
2 minutes rest]

SNGRDL & ETK Day 2

Snatch Grip Deadlift*:

94kg x 3
96kg x 2
98kg x 1
2 minutes rest
96kg x 3
98kg x 2
100kg x 1
2 minutes rest
98kg x 3
100kg x 2
102kg x 1

[MP w/ 32kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

NOTES:
*: Used straps on all the Snatch grip deadlifts, as always with this lift.

Wave Loading SNGRDL Day 1 + ETK Day 1

Snatch Grip Deadlift:

92kg x 3
94kg x 2
96kg x 1
2 minutes rest
94kg x 3
96kg x 2
98kg x 1
2 minutes rest
96kg x 3
98kg x 2
100kg x 1

[MP w/ 32kg x (1,2,3)x2
PU w/ 24kg x (1,2,3)x2
2 minutes rest]

Power Snatch Day 1, ETK MP/PU Day 7

MP w/ 32kg x 1
PU w/ 24kg x 5 (PR)
MP w/ 32kg x 1
PU w/ 24kg x 3
5 minutes rest
MP w/ 32kg x 5 (L&R) (PR !)

PS w/ 50kg x 3
PS w/ 52kg x 2
PS w/ 54kg x 1
2 minutes rest
PS w/ 52kg x 3
PS w/ 54kg x 2
PS w/ 56kg x 1

NOTES:
-Finally passed the rite of passage of 5 Military Presses left and right with the 32kg kettlebell ! Now onto the same thing with 40kg.
-Stuck to the wave loading protocol with snatches too, seems to work well right now.

Snatch Grip Deadlift Day 1, ETK MP/PU Day 7

SNGRDL (using wrist straps):

90kgx3
92kgx2
94kgx1
2 minutes rest
92kgx3
94kgx2
96kgx1
2 minutes rest
94kgx3
96kgx2
98kgx1

[MP w/ 28kg x (1,2,3)x6
PU w/ 20kg x (1,2,3)x6
2 minutes rest]



NOTES:
-Although I used wrist straps, the stress on the wrist is important when using them in the snatch grip position, so I will be limiting these wave loading sessions to only twice a week.

PTP Deadlift Day 8, ETK MP/PU Day 6

Deadlift Warm-up

Deadlift:
128kg x 5
124kg x 5

[MP w/ 28kg x (1,2,3)x3
PU w/ 20kg x (1,2,3)x3
2 minutes rest]

PTP Deadlift Day 7, ETK MP/PU Day 5

Deadlift Warm-up

Deadlift:
126kg x 5
122kg x 5

[MP w/ 28kg x (1,2,3)x2
PU w/ 20kg x (1,2,3)x2
2 minutes rest]

PTP Deadlift Day 6, ETK MP/PU Day 4

Deadlift Warm-up

Deadlift:
124kg x 5
120kg x 5

[MP w/ 28kg x (1,2,3)x4
PU w/ 20kg x (1,2,3)x4
2 minutes rest]

PTP Deadlift Day 5, ETK MP/PU Day 3

Deadlift Warm-up

Deadlift:
122kg x 5
118kg x 5

[MP w/ 28kg x (1,2,3)x1
PU w/ 28kg x (1,2,3)x1
2 minutes rest]

NOTES:
-Tired, just did 2 consecutive days of H2H juggling.

PTP Deadlift Day 4, ETK MP/PU Day

Deadlift warm-up

Deadlift:
120kg x 5
116kg x 5

[MP w/ 28kg x (1,2,3) + (1,2)
PU w/ 20kg x (1,2,3) + (1,2)
2 minutes rest]

PTP Deadlift Day 3, ETK MP/PU Day 1

Deadlift Warm-up

Deadlift:

118kg x 5
1 minute rest
114kg x 5

[MP w/ 28kg x (1,2,3)x3
PU w/ 20kg x (1,2,3)x3
2 minutes rest]

PTP Deadlift Day 3, MP/PU Day 3

Deadlift Warmup

Deadlift:

116kg x 5
112kg x 5

[MP w/ 28kg x 2 x 2
PU w/ 16kg x 3 x 2
30 seconds rest]
3 minutes rest

MP w/ 28kg x 6L/5R
PU w/ 24kg x 4*

[MP w/ 28kg x 2
PU w/ 16kg x 3
30 seconds rest]

NOTES:
*: Compared results to a recent Gym Jones max test. Need to get 10 reps w/ 32kg.

PTP Deadlift Day 2, MP/PU Day 2

Deadlift Warm-up

Deadlift:

114kg x 5
1 minute rest
110kg x 5

[MP w/ 28kg x 2 x 6
PU w/ 16kg x 3 x 6
1 minute rest]

PTP Deadlift Day 1, MP/PU Day 1

Deadlift Warmup

112kg x 5
1 minute rest
108kg x 5

[MP w/ 28kg x 3 x 4
PU w/ 16kg x 4 x 4
2 minutes rest]

NOTES:
-Decided that to focus fully on my deadlift, I'm going to have to deadlift a lot, while staying fresh. ("To press more, press more"). So I'm starting a PTP cycle and I'm curious to see where it will take me. Maybe I'll be adding some depth to my deadlift (bigger ROM) on my second cycle to improve my pull of the floor.

EDT Deadlift , MP/PU

Deadlift from 2" blocks:

62kg x 5
82kg x 4
102kg x 3
122kg x 2
3 minutes rest
[134kg x 1 x 15
1 minute rest]

[MP w/ 28kg x 2 x 8
PU w/ 16kg x 3 x 8
30 seconds rest]

MP/PU Day II

[MP w/ 28kg x 2 x 5
PU w/ 16kg x 3 x 5
1 minute rest]

NOTE:
-Tired, stayed up late Tuesday. Still recovering.

MP/PU

[MP w/ 28kg x 2 x 3
PU w/ 16kg x 4 x 3
2 minutes rest]

ETK MP/PU

[MP w/ 26kg x (1,2,3)x4
PU w/ 16kg x (1,2,3)x4
2 minutes rest]

Speed SNGRDL's, MP/PU

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

Snatch Grip Deadlift w/ 70kg x 1

[Snatch Grip Deadlift w/ 90kg x 1 x 15
1 minute rest]

[MP w/ 26kg x (1,2,3)x2
PU w/ 16kg x (1,2,3)x2
2 minutes rest]

MP w/ 28kg x 4
PU w/ 16kg x 5

[Side Bends w/ 32kg x 8 (L&R) x 3
1 minute rest]

EDT Deadlift, BOR, MP/PU Day I

Deadlift from 2" blocks:

62kg x 3
82kg x 3
102kg x 2
2 minutes rest
122kg x 1
3 minutes rest
[142kg x 1 x 2
1 minute rest]

[132kg x 1 x 15
1 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)
2 minutes rest]

[MP w/ 26kg x (1,2,3)x5
PU w/ 16kg x (1,2,3)x5
2 minutes rest]

Good Mornings IV, ETK Bent Over Row & MP/PU

GM w/ 50kg x 7
GM w/ 70kg x 3*

Deadlift off blocks:
82kg x 1
102kg x 1
122kg x 1
2 minutes rest
142kg x 1
4 minutes rest
162kg x 1F

[MP w/ 26kg x (1,2,3)x3+(1,2)
PU w/ 16kg x (1,2,3)x3+(1,2)**
2 minutes rest]

NOTES:
*:Lower back soreness was too great to continue doing the Good mornings.
Will be switching to partial to full range deadlift singles now in an effort to get my deadlift to 186kg or 411 pounds before the end of August. Current deadlift max is 160kg. Deadlift training will be limited to once a week heavy singles and maybe another speed day.
**: Switched up the 24kg with the 16kg, which made the pull-ups more crisp and thus more efficient CNS-wise. For more info see this link: Everything is about to change.

Good Mornings III, ETK Bent Over Row & MP/PU

GM w/ 50kg x 7
GM w/ 70kg x 3

[Good Morning w/ 80kg x 3 x 5
2 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)x2
2 minutes rest]

[MP w/ 26kg x (1,2,3)x1+(1,2)x1
PU w/ 24kg x (1,2,3)x1+(1,2)x1
2 minutes rest]

Good Mornings II, ETK Bent Over Row & MP/PU

GM w/ 50kg x 5
GM w/ 70kg x 3

[GM w/ 80kg x 3 x 3
3 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)x4
2 minutes rest]

[MP w/ 26kg x (1,2,3)x 3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

Good Mornings, ETK Bent Over Row & MP/PU

GM w/ 50kg x 6
GM w/ 70kg x 5
GM w/ 80kg x 4

[Bent Over Row w/76kg x (1,2,3)x2+(1,2)
2 minutes rest]

[MP w/ 32kg x (1,2,3)x2+ (1,2)
PU w/ 24kg x (1,2,3)x2+ (1,2)
2 minutes rest]

NOTES:
-Pull-ups w/ 24kg still felt heavy.
-Good mornings were introduced in an effort to improve my deadlift indirectly.
Lower back soreness will be part of this kind of training.

OL Day + BOR & MP/PU, Pistols

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1
Power Snatch w/ 60kg x 1

[Power Snatch w/ 66kg x 1 x 2
1 minute rest]

PC+PJ w/ 66kg x 1
PC+PC w/ 76kg x 1
3 minutes rest
PC w/ 90kg x 1F

[Bent-Over Row w/ 76kg x (1,2,3)+(1,1,2)
2 minutes rest]

[MP w/ 26kg x (1,2,3)x3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

[Pistols w/ 32kg x (1,2,3)x1
2 minutes rest]

NOTES:
-7 hours of sleep
-Pull-ups w/ 24kg were hard. We'll see how things workout next time.

ETK Bent Over Row & MP/PU, Pistols

Bent Over Row w/ 76kg x (1,2,3) x 3

[PU w/ 32kg x 2 x 1
MP w/ 32kg x 3 x 1
2 minutes rest]

[Pistols w/ 32kg x 4 x 1]

ETK Power Snatches, BOR, MP, Pistols Day 18

Power Snatch w/ 30kg x 3
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2)
2 minutes rest]

Power Snatch w/ 60kg x 2
Power Snatch w/ 66kg x 1
3 minutes rest
Power Snatch w/ 70kg x 1
3 minutes rest
Power Snatch w/ 72kg x 1F

[Bent Over Row w/ 66kg x (1,2,3)x4
2 minutes rest]

[Pull-up w/ 32kg x 1 x 2
MP w/ 32kg x 2 x 2
30 seconds rest]
3 minutes rest
PU w/ 32kg x 3
MP w/ 32kg x 3

[PU w/ 32kg x 1 x 2
MP w/ 32kg x 2 x 2
30 seconds rest]

[Pistols w/ 32kg x 3 x 4
1 minute rest]

NOTES:
-Feel like I got all the benefits I could get from 2 short ETK cycles.
Will switch back to EDT for strength protocol, doing the 2 Olympic Lifts once a week for a maximum of 15 heavy singles each.

ETK Power Snatches, BOR, MP, Pistols Day 17

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2,3)+(1,2)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3
2 minutes rest]

[Pull-up w/ 32kg x 1 x 6
MP w/ 32kg x 2 x 6
1 minute rest]

[Pistols w/ 32kg x 3 x 5
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 16

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x5
2 minutes rest]

[Pull-up w/ 32kg x 2 x 4
MP w/ 32kg x 3 x 4
2 minutes rest]

[Pistols w/ 32kg x 4 x 3
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 15

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3 + (1,2)
2 minutes rest]

[Pistols w/ 32kg x 2 x 2
2 minutes rest]
Pistols w/ 32kg x 6

[PU w/ 32kg x 1 x 8
MP w/ 32kg x 2 x 8
30 seconds rest]

ETK Power Snatches, BOR, MP, Pistols Day 14

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Power Snatch w/ 60kg x (1,2,3)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2
2 minutes rest]

[Pull-up w/ 32kg x 1 x 5
MP w/32kg x 2 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 13

Power Snatch w/ 30kg
Power Snatch w/ 50kg

[Power Snatch w/ 56kg x (1,2,3)x5
2 minutes]

[Bent Over Row w/ 66kg x (1,2,3)x4
2 minutes]

[Pull-up w/ 32kg x 2 x 3
MP w/ 32kg x 2 x 3
2 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 12

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x3 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
Pull-up w/ 32kg x 1
1 minute rest
MP w/ 32kg x 1
Pull-up w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 3 (L&R)

[Pistols w/ 32kg x 2 x 10
1 minute rest]

NOTES:
-Will be adding weighted pull-ups into my routine next week, as they really seem to help with the military press.

ETK Power Snatches, BOR, MP, Pistols Day 11

Power Snatch:

2x
[4x30kg
10 seconds rest]
3x40kg
30 seconds rest
2x52kg
60 seconds rest
1x56kg
2 minutes rest
1x60kg
2 minutes rest
1Fx66kg*

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

[MP w/ 32kg x 1 x 5
2 minutes rest]

[Pistols w/ 32kg x 2 x 6
2 minutes rest]

NOTES:
*: Had only gotten 6 hours of sleep and this clearly reflected itself in my poor performance. I need at least 8.5-9 hours of sleep for optimal performance.

ETK Power Snatches, BOR, MP, Pistols Day 10

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3
2 minutes rest]

[MP w/ 32kg x 1 x 3
3 minutes rest]

[Pistols w/ 32kg x 3 x 4
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 9

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 16
1 minute rest]

2x
[Pistols w/ 32kg x 1
2 minutes rest]

Pistols w/ 32kg x 5

ETK Power Snatches, BOR, MP, Pistols Day 8

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 1,1

[Power Snatch w/ 56kg x (1,2,3)x3
2 minutes rest]

Bent Over Row w/ 62kg x 6
Bent Over Row w/ 66kg x 7

[Bent Over Row w/ 56kg x (1,2,3)x2 + (1,2)
2 minutes rest]

[MP w/ 32kg x 1 x 5
2 minutes rest]

[Pistols w/ 32kg x 2 x 6
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 7

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)+ (1,2)x4
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x5
2 minutes rest]

[Military Press w/ 32kg x 1 x 3
3 minutes rest]

[Pistols w/ 32kg x 3 x 4
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 6

Pull-up w/ 32kg x 2 (PR)

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x3 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 1
3 minutes rest
MP w/ 32kg x 2.5 reps (L&R)

[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 8
1 minute rest]

NOTES:

Didn't train for the pull-ups specifically in the last couple of days, seems like
my increased strength in the bent-over rows is carrying over nicely to my weighted pull-up numbers. Curious to see how this will progress.

ETK Power Snatches, BOR, MP, Pistols Day 5

2x
[Power Snatch w/ 30kg x 4
10 seconds rest]
Power Snatch w/ 40kg x 3
30 seconds rest
Power Snatch w/ 52kg x 2
60 seconds rest
Power Snatch w/ 56kg x 1
2 minutes rest
Power Snatch w/ 60kg x 1
2 minutes rest
Power Snatch w/ 64kg x 1
3 minutes rest
Power Snatch w/ 66kg x 1
4 minutes rest
Power Snatch w/ 70kg x 1 (PR !)
2 minutes rest
Snatch Grip High Pull w/ 70kg x 1

[Bent Over Row w/ 56kg x (1,2,3)x2
2 minutes rest]

[MP w/ 32kg x 1 x 8
2 minutes rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

NOTES:
-The 70kg Power Snatch wasn't really as crisp and smooth as I would have wanted it to , but it really was a max effort so the bar speed suffered a bit.
Next up is an 80kg Power Snatch. Will keep using the ETK style of progression to get there as it seems to be working well now.

ETK Power Snatches, BOR, MP, Pistols Day 4

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1,1
[Power Snatch w/ 56kg x (1,2,3)x2 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 4
3 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 3

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1
Power Snatch w/ 56kg x (1,2,3)
2 minutes rest
Power Snatch w/ 50kg x (1,2,3)x3

[Bent Over Row w/ 56kg x (1,2,3)x2 + (1,2)
2 minutes rest]

[MP w/ 32kg x 1 x 12
1 minute rest]

Pistols w/ 32kg x 1
2 minutes rest
Pistols w/ 32kg x 1
3 minutes rest
Pistols w/ 32kg x 4 (L&R)
2 minutes rest
[Pistols w/ 32kg x 1 x 5
1 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 2

Power Snatch w/ 50kg x (1,2,3) x 2 + (1,2) x 1

[Bent Over Row w/ 56kg x (1,2,3) + (1,2)
2 minutes rest]

[Pistols w/ 32kg x 1 x 5
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 1

[Power Snatch w/ 50kg x (1,2,3)x5
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x 3
Military Press w/ 32kg x 1 x 4
1 minute rest]

[Pistols w/ 32kg x 1 x 3
3 minutes rest]

ETK Power Snatches, Press/Pull-up, Pistols Day 6

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1,1
1 minute rest
Power Snatch w/ 60kg x 1
1 minute rest
Power Snatch w/ 62kg x 1
3 minutes rest
Power Snatch w/ 64kg x 1
3 minutes rest
Power Snatch w/ 66kg x 1
2 minutes rest
[Power Snatch w/ 50kg x (1,2,3)x3 + (1,2)x1
2 minutes rest]

MP w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 1
3 minutes rest
MP w/ 32kg x 2 (L&R) (PR)
2 minutes rest
[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 1 x 10
1 minute rest]

ETK Power Snatches, Press/Pull-up, Pistols Day 5

Power Snatch w/ 30kg x 3

[Power Snatch w/ 50kg x (1,2,3)x2
2 minutes rest]

[MP w/ 32kg x 1 x 5
2 minutes rest]

[Pistols w/ 32kg x 1 x 6
2 minutes rest]

ETK Power Snatches, Press/Pull-up, Pistols Day 4

Power Snatch w/ 30kg + 3 Drop Snatches

[Power Snatch w/ 50kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 3
2 minutes rest]
Supersetted with
[Negative Pull-up w/ 40kg x 3 x 3
1 minute rest]

[Pistols w/ 32kg x 2 x 4
3 minutes rest]

ETK Power Snatches, Press/Pull-up, Pistols Day 3

Power Snatch w/ 30kg x 1 + 3 Drop Snatches

[Power Snatch w/ 50kg x (1,2,3)x2 + (1,2)x1
2 minutes rest]

[MP w/ 32kg x 1 x 10 (last 5 reps were partials)
1 minute rest]

Pistols w/ 32kg x 1 x 1
2 minutes rest
Pistols w/ 32kg x 3 (L&R)

[Pistols w/ 32kg x 1 x 3
1 minute rest]

NOTES:
-Will start using 40kg in the negative only pull-ups next week.
I'll start with 3 sets of 4-5 seconds and will work my way up from there.
This way I'll be able to tackle the 32kg pull-ups with greater ease once I can get a 10 second controlled negative with 40kg.

ETK Power Snatches, Press/Pull-up, Pistols Day 2

Power Snatch w/ 30kg

[Power Snatch w/ 50kg x (1,2,3)x1+(1,2)x1
2 minutes rest]

[Military Press w/ 32kg x 1 x 6
2 minutes rest]
Supersetted with
[Partial Pull-up w/ 32kg x (1+1N)x4
2 minutes rest]

[Pistols w/ 32kg x 1 x 6
2 minutes rest]

ETK Power Snatches, Press/Pull-up, Pistols Day 1

Power Snatch w/ 30kg x 1 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,2
2 minutes rest
Power Snatch w/ 56kg x 1
2 minutes rest
[Power Snatch w/ 50kg x (1,2,3)x3
2 minutes rest]

[MP w/ 32kg x 1 x 4
3 minutes rest]
supersetted with
[Partial PU w/ 32kg x (1+1N)x3
2 minutes rest]

[Pistols w/ 32kg x 2 x 4
3 minutes rest]

Pistols & Snatches Pt II Day 3

[MP w/ 32kg x 1
2 minutes rest]

MP w/ 32kg x 2 (L&R, very hard second rep)

[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 1 x 8
1 minute rest]

Power Snatch w/ 50kg x 1
Power Snatch w/ 50kg x 6
(from low hang position at knee level)*

[One Arm High Pull w/ 32kg x 8 x 8
1 minute rest]

[Pull-ups w/ 32kg x (1+1N) x 2
1 minute rest]

NOTES:
*: Tested my approximate max reps in the Power Snatch because I have reached
a plateau with the EDT (for max strength) protocol of 15 sets of 1 rep.
Will be implementing the ETK method described by Pavel in his new book to break the Power Snatch plateau and finally power snatch 70kg. 10 more kg to go.

2 Power Snatches w/ 30kg + 3 Drop Snatches
4 Power Snatches w/ 50kg
2 minutes rest
High Pull w/ 60kg x 1
1 minute rest
3x
[Power Snatch w/ 60kg x 1 (Straps)
2 minutes rest]
2 minutes rest
2x
[Power Snatch w/ 64kg x 1F
2 minutes rest]
Power Clean + Power Jerk w/ 64kg
1 minute rest
PC + PJ w/ 76kg x 1
1 minute rest
Power Clean w/ 80kg (PR)
PC+PJ w/76kg x 1
1 minute rest
[MP w/ 32kg x 1 x 6
2 minutes rest]

Partial Pull-up w/ 32kg x (1+1N)x1
2 minutes rest

[Pistols w/ 32kg x 1 x 5
2 minutes rest]

[One Arm High Pull w/ 32kg x 10 x 5
2 minutes rest]

Pistols & Snatches Pt I Day 3

[MP w/ 32kg KB x 1 x 4
3 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]

[Partial Pull-up w/ 32kg x (1+2N)x 3
3 minutes rest]

[One Arm High Pulls w/ 32kg KB x 12 x 3
3 minutes rest]

Deadlift, Press & Pistols

Deadlift:

2x
[60kg x 4
10 seconds rest]

90kg x 3
30 seconds rest
110kg x 2
60 seconds rest
120kg x 1 (started using mixed grip here)
2 minutes rest
130kg x 1
2 minutes rest
140kg x 1 (PR)
3 minutes rest
150kg x 1 (PR, still in good form)
4 minutes rest
160kg x 1 (PR, a hard lockout, but made it)
4 minutes rest

[MP w/ 32kg KB x 1 x 3
1 minute rest]

[Pistols w/ 32kg KB x 1 x 3
1 minute rest]

NOTES:
-I have been wanting to test my deadlift for quite a while now, but I didn't
want it to hamper my other training. Today seemed ideal, so I went for it.
My next goal is 182kg or 400 pounds. Should be able to get there in a couple of months. In the mean time I will keep my focus on the Power Snatch and Power Clean & Power Jerk.
-To find out warm-up protocol I used, check out this link.

Pistols, Snatches & Presses Pt II Day 2

[MP w/ 32kg KB x 1 x 8
1 minute rest]

Pistols w/ 24kg x 2
2 minutes rest
Pistols w/ 24kg x 2
3 minutes rest
Pistols w/ 32kg x 2
3 minutes rest
32kg KB High Pull x 4
2 minutes rest
32kg KB High Pull x 4
3 minutes rest
32kg KB Snatch x 15 (L&R)
5 minutes rest
Swings w/ 2x24kg x 5
32kg KB Snatch x 4
5 minutes rest
Windmill w/ 32kg x 2 (L&R)

Olympic Lifting Day Week 12 (back off)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1
Power Snatch w/ 60kg x 1 (straps)
1 minute rest
Power Snatch w/ 60kg x 1 (straps)
1 minute rest
Power Snatch w/ 64kg x 1F (straps)
1 minute rest
[Power Snatch w/ 62kg x 1 x 3,HP,HP,HP
1 minute rest]

[32kg MP x 1 x 5
2 minutes rest]

Power Clean + Power Jerk w/ 62kg x 1
Power Clean + Power Jerk w/ 70kg x 1
1 minute rest
[Power Clean + Power Jerk w/ 76kg x 1 x 3
1 minute rest]

[Pistols w/ 24kg KB x 2 x 5
2 minutes rest]

[32kg KB High Pull x 5 x 5
2 minutes rest]

Pistols, Snatches & Presses Pt I Day 2

[Pistols w/ 24kg x 2 x 3
3 minutes rest]

[32kg KB High Pull x 6 x 3
3 minutes rest]

[Partial MP w/ 32kg x 1+1N x 1
2 minutes rest]

[MP w/ 32kg x 1 x 3
3 minutes rest]

Pistols, Snatches & Presses Pt II Day 1

[Pistols w/ 24kg KB x 2 x 10*
1 minute rest]

[32kg KB Snatch x 4 x 10
1 minute rest]

[32kg Partial Press x (1+1N) x 3
1 minute rest]

NOTES:
*: Were done barefoot, as always.
Last couple of reps were assisted by non-working foot.

Olympic Lifting Day Week 11

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1
Snatch Grip High Pull w/ 62kg x 1,1
Power Snatch w/ 60kg x 1 x 2
[Power Snatch w/ 62kg x 1 x 7 + 1F + (1x2) + 1F + (1x5) (used straps)
1 minute rest]

Power Clean + Power Jerk w/ 62kg x 1
Power Clean + Power Jerk w/ 70kg x 1,1

[Power Clean + Power Jerk w/ 76kg x 1 x PC + (1x1) + PC + (1x4) + (1x1) + 1F
1 minute rest]

Pistols, Snatches & Presses Pt I Day 1

[Pistols w/ 24kg x 3 x 4
3 minutes rest]

[Snatches w/ 32kg x 6 x (3)+1HP))
3 minutes rest]

[Partial Press w/ 32kg KB x 2 x 3
2 minutes rest]

Pistols & Snatches Pt II Day 2

Pistols w/ 24kg x 2 (L&R)
2 minutes rest
Pistols w/ 24kg x 2 (L&R)
3 minutes rest
Pistols w/ 24kg x 4 + 1 forced rep (hooked heel) (L&R)(PR)
1 minute rest

32kg KB Snatch x 12 (L&R) (PR)

[32kg KB Snatch x 4 x 5
1 minute rest]

Push-ups w/ Red Band x 23

NOTES:
-Those 4 pistols (8 total) are harder than they look. You finished that last reps breathing hard, just like you would with a tough set of snatches.
-Getting closer to that goal of 32/32 snatches with the 32kg KB.

Olympic Lifting Day Week 10

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1 (straps, callouses acting up)
Power Snatch w/ 62kg x 1 x 1F
[Snatch Grip High Pull w/ 62kg x 1 x 15 (last 5 singles using straps)
1 minute rest]

Power Clean + Power Jerk w/ 62kg x 1

[Power Clean + Power Jerk w/ 74kg x 1 x 15
1 minute rest]

[Pistols w/ 24kg x 2 x 6
2 minutes rest]

[32kg KB Snatch x 5 x 6
2 minutes rest$

Pistols, Snatches & HIT

[Pistols w/ 24kg x 3 x 4
3 minutes rest]

[32kg KB Snatch x 6 x 2 sets + 2sets x 6 reps High Pulls*
3 minutes]

Floor Press w/ 2x24kg KB x 13
Muscle Up x 3 + 2N
Floor Press w/ 2x24kg KB x 1F
Muscle Up x 3N
Max Push-ups x 7
Romanian Deadlift (straps clean grip) w/ 100kg x 10
Iron Cross w/ 5kg (2 sec hold) x 6

NOTES:
*: My calluses were acting up. Gotta keep those trimmed down.

Pistols & Snatches Pt II Day 1

[Pistols w/ 24kg x 2 x 8
1 minute rest]

[Snatches w/ 32kg x 4 x 8
1 minute rest]

Iron Cross (starting from top position
parallel to the ground 2 sec hold and back up):
w/ 5kg (each arm) x 5 reps

Olympic Lifting Day Wk 9

Since I skipped a week last week, I decided to start out fresh and call this 'week 9'. That's how long I have been sticking to the strength-oriented EDT template. Yep, Charles Staley is on to something here :

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 62kg x 1 x HP, HP, HP
1 minute rest]

[Power Clean + Power Jerk w/ 74kg x 1 x 5 + 1F
1 minute rest]

[Pistols w/ 24kg x 2 x 5
2 minutes rest]

[32kg Snatch x 5 x 5
2 minutes rest]

NOTES:
-The power snatches weren't happening so I decided to do some high pulls, to get
more accustomed to the weight. Will make it next time.

Pistols, Snatches & HIT

[Pistols w/24kg x 2 x 3
3 minutes rest]

32kg snatch x 6 (L&R)*

HIT:
Front Squat w/ 50kg x 6 (heels elevated)
Front Squat w/ 70kg x 5
Back Squat w/ 90kg x 3
Calf Raise w/ BW + 10kg x 12 (L&R)**
Floor Press w/ 2x24kg x 12
BW Muscle Up x 3
Floor Press w/ 2x24kg x 3
BW Muscle Up x 3
Romanian deadlift w/ 100kg x 15 (used straps)

NOTES:
*: The snatches were quite hard after those pistols, that explains the relatively low snatch max
**: Calf raises were too easy, will add twice the weight next time
- Used straps on the Romanian deadlifts because my grip was already pretty tired from the snatches.
- I'm planning on combining this workout with my an olympic lifting day (as my 2nd workout) and a higher volume, lower rest (3rd workout) day which will be based upon the above template of pistols followed by snatches. This way I get to fill in my 3 workouts a week with all kinds of different set/rep ranges and - a plus - I get to investigate the claims of Arthur Jones. (less is more)

Good Mornings Week 8 Pt I

GM w/ 50kg x 9
GM w/ 70kg x 5

[GM w/ 86kg x 5 x 3*
Floor Press w/ 2x24kg x 12,8,6
2 minutes rest]

[KB Snatches w/ 32kg x 5 x 3 (repsxsets)**
2 minutes rest]

Max Muscle Ups (3 minutes rest between attempts)***:
5 reps
rest
4 reps

-----------------------------------------------------
1.5 hours LATER, after reading some old tactical strength challenge scores:

Pistols w/ 24kg x 3 reps (L&R) (PR)

NOTES:
*: This movement is starting to get overdone, progress is stalling. I'm going to
have to change it up. (See comment below)
**: 32kg KB Snatches went well, will be integrating those in my routine soon. They will replace the Good Mornings nicely.
***: I had already accumulated some upper body fatigue due to the floor presses. I reckon that I could have made 7-8 reps if well rested.
-The pistols were a spur of the moment kind of thing. I'm glad to see I have made
progress in this movement without specific practice for it. I will, however, be integrating these into my routine in my quest to finally conquer those Josh Everett tactical strength challenge scores...

Good Mornings Week 7 Pt II

GM w/ 50kg x 8
GM w/ 70kg x 5

[Good Morning w/ 86kg x 3 x 3
+ 32kg KB Snatch (L&R): 1,3,3,3,3
Floor Press w/ 2x24kg KB x 11 (PR) + 3 x 5 (repsxsets)]

NOTES:
-Catch KB Snatch w/ bent legs, keep the bell close.

Olympic Lifting Day 7

Power Snatch w/ 30kg x 2 + 3 x Drop Snatches
Power Snatch w/ 50kg x 1,1,1
3 minutes rest
[Power Snatch w/ 60kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 60kg x 1

[PC+PJ w/ 74kg x 1 x 1,1,F,F,1,1,F
1 minute rest]

Good Mornings w/ 86kg x 4 x 1
4x
[Snatches w/ 32kg KB x 7 (L&R), 4,4,4
Floor Press w/ 2x24kg x 4 x 6
1 minute rest]

NOTES:
-It's hard to complete 15 sets of each exercise (power snatch/pc+pj), therefore if make 15 sets in the snatch, my clean & jerks won't get me that much reps.
-Decided to substitute kettlebell snatches w/ 32kg KB for good mornings. This turned out to be a great idea. I dreamt that I was snatching the 32kg KB with ease... and voila, decided to give a go ;-).
My goal is to get to snatch the 32kg KB 30 reps (L&R) without switching hands.

Good Mornings Week 7

GM w/ 50kg x 7
GM w/ 70kg x 3

[Good Morning w/ 86kg x 3 x 5
Floor Press w/ 2x24kg KB x 5 x 4
2 minutes rest]

Good Mornings Week 6 Pt II

GM w/ 50kg x 8
1 minute rest
GM w/ 70kg x 5
2 minutes rest
GM w/ 80kg x 5
3 minutes rest
GM w/ 86kg x 5 (PR)
3 minutes rest
GM w/ 90kg x 2 (PR)
4 minutes rest
Back Squat w/ 110kg x 1 (PR)

[Good Morning w/ 80kg x 3 x 5
Floor Press w/ 2 x 24kg KB x 3 x 8
30 seconds rest]

Olympic Lifting Day 6

Power Snatch w/ 30kg x 2 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1

[Power Snatch w/ 60kg x 1 x 1,F,F,F,1,1
1 minute rest between sets]

Power Clean + Power Jerk w/ 60kg x 1

[PC + PJ w/ 72kg x 1 x 15
1 minute rest]

[Good Mornings w/ 80kg x 4 x 3
Floor Press w/ 2x24kg x 4 x 3
1 minute rest]

NOTES:
-Snatch: Emphasize the 'stretch', explode, get tall, look up.
-Was fatigued after the 15 sets of PC+PJ, that's why I cut the GM's short.

My terrace

Behold, my dungeon, my workout area.

Good mornings week 6

GM w/ 50kg x 8
GM w/ 70Kg x 5

[GM w/ 80kg x 5 x 4
FP w/ 2x24kg X 5 x 3
2 minutes rest]

1,5x
[
4x
[Swings w/ 24kg x 20
1 minute active rest*]
]

Notes:
*: These were composed of :
Jumping jacks
Mountain climbers
Burpees
Jog

Good Mornings Week 5 Pt II

GM w/ 50kg x 8
GM w/ 70kg x 5

[GM w/ 80kg x 3 x8
1 minute rest]

FP w/ 50kg x 5
Holle DB Deadlift
FP w/ 60kg x 3
Holle w/ 20kg x 2 x 3

Olympic Lifting Day 5

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 60kg x 1 + 4xF
1 minute rest]

[Power Clean + Power Jerk w/ 70kg x 1 x 15
1 minute rest]

[Good Morning w/ 80kg x 4 x 5
Holle DB Deadlift w/ 22kg x 1 x 6
1 minute rest]

[Face Pulls w/ Red Band x 20 x 3
1 minute rest]

NOTES:
-The Power snatches were not working today, I only got 1 successful rep (and form wasn't perfect on that one either). So I kept trying to get another rep, basicly doing another 4 sets of snatch grip high pulls. Just getting my body used to the weight. Next time will be better for sure.
-Power cleans went well today. Really focused on 'getting tall' and 'shrugging at the top'. Will up the weight next time.
-The Good Mornings are coming along well, although I think that after this 2 week cycle I just started, I'll have to change things up (another movement). I'm seriously considering doing a Westside cycle while using my warm-ups to keep my technical Olympic Lifting work up to speed.
-The Holle DB Deadlifts were hard, as usual. I had to assist my working hand with my non-working hand and let go at the top for a controlled negative. Great grip builder.

Good Mornings Week 5

Good Mornings w/ 50kg x 8
[Good Mornings w/ 80kg x 5 x 3
Holle DB Deadlift w/ 22kg x 2 x 4
2 minute rest]

Good Mornings Week 4 Pt II

Good Mornings w/ 50kg x 8
Good Mornings w/ 74kg x 5
3 minutes rest
Good Mornings w/ 80kg x 5 (PR)
3 minutes rest
Good Mornings w/ 84kg x 3
2 minutes rest
[Good Mornings w/ 74kg x 3 x 4
1 minute rest]

[Holle DB Deadlift w/ 22kg x 8 x 1
1 minute rest]

Olympic Lifting Day 4 (Back Off week)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 30kg x 1,1
Power Snatch w/ 50kg x 1
[Power Snatch w/ 58kg x 7
1 minute rest]
Power Clean + Power Jerk w/ 58kg x 1,1
[Power Clean + Power Jerk w/ 70kg x 5
1 minute rest]

[Good Mornings w/ 74kg x 4 x 6
2 minutes rest]

[Holle Dumbbell MP w/ 22kg x 1 x 5
2 minutes rest]

[Holle Dumbbell Deadlift w/ 22kg + light band x 1 x 8
1 minute rest]

Face Pulls w/ Red Band x 20 x 3

NOTES:
-Well, there you have it. I decided to do something about my grip training. I figured
the Holle Dumbbell was the best way to go. Not that kettlebells don't have their charm, but they have their limits when you can't juggle them around or have them slipping out of your hand. This dumbbell will allow me to build a solid grip without the risk of seriously damaging my terrace. A plus is to be able to build up to lifting the Inch Challenge Dumbell
-The off center handle is a real treat. The dumbbell seems to be the hardest to hold on to when the 'inner tube' is on 1 line with your thumb. So not up or down, but 90° to either side.

Good Mornings Week 4

GM w/ 50kg x 7
[GM w/ 74kg x 5 x 4
3 minutes rest]

[DB MP w/ 22kg x 2 x 3
3 minute rest]

Face Pulls w/ Red Band x 15 x 3

DB Military Press Test

DB Press Test:

20kg x 3 (easy)
26kg x 1 (fail)
22kg x 2L+3R ==>2RM

NOTES:
-Why did I suddenly start doing dumbbell military presses ? Well, mainly because KB MP's are
easier, and I figured that if I ever am going to conquer the 32kg KB, I better start making things
a bit harder.

Good Mornings & Muscle Ups Day 3

Good Mornings w/ 50kg x 7

[Good Mornings w/ 74kg x 3 x 8
1 minute rest]
3 minutes rest
Back Squat w/ 90kg x 1
3 minutes rest
Back Squat w/ 100kg x 1 (PR)
3 minutes rest
Back Squat w/ 104kg x 1 (PR)

15 minute PR Zone:
[Muscle Up w/ 10kg x 18 total reps]

NOTES:
-Good mornings felt good, so decided to see how they were
influencing my back squat. Got a nice PR. Next time I'll hope to
get a 110kg back squat.
-All singles were started in the bottom position (dead start) and followed by
1 complete up and down squat to just below parallel.

Olympic Lifting Day 3

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1
3 minutes rest
[Power Snatch w/ 58kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 58kg x 1,1
[Power Clean w/ 70kg x 1 x 11
1 minute rest]

[Good Mornings w/ 74kg x 4 x 5
2 minutes rest]

NOTES:
-Power snatches went well, I seem to find my groove after the 7th set. Probably due to the fact that muscular strength and power improve during subsequent sets. Next week is back off week.
-I really concentrated on completing the pull and 'getting as tall as possible' with the power cleans. It helped me get a good finish and consequently have the weight land in the 'rack' position nicely.
-Missed the 12th jerk in the power cleans. It's not enough to get the clean, one must remain focused until the jerk is completed successfully. Will keep that focus next time.
-For more information and technique tips, check out Tommy Kono's book, It is - hands down - THE BEST book on olympic lifting you will every buy. You will not regret it. You can get his book 'Weightlifting, Olympic style' here.
-Which brings me to my next point: Next time I'll position some tires in front of the bar to be able to guide the loaded bar down there, as I don't want to cause any unnecessary stress to my body when trying to absorb the shock, IF a jerk is missed.

Good Mornings Week 3

Good Morning w/ 50kg x 5

[Good Morning w/ 74kg x 5 x 3
3 minutes rest]

Good Mornings & Muscle Ups/Bottom Ups Day 2

Good Morning w/ 50kg x 8
2 minutes rest
Good Morning w/ 70kg x 6 (PR)
3 minutes rest
Good Mornings w/ 74kg x 6 (PR)

[Good Mornings w/ 68kg x 3 x 5
1 minute rest]

15 minute PR Zone:
[Muscle Up w/ 5kg x 22
Bottom Up Clean w/ 24kg x 22]

NOTES:
-Good Mornings went well and decided to stop at 74kg to keep my technique smooth.
-Will probably be upping the weight with the muscle-ups next time and I think I will be able to get the same amount of reps I got today (+/- 20).
-Aside from a recent article by Mark Rippetoe, discussing the estimated minimum for starting crossfit, I discovered another very interesting piece on crossfit and the importance of a good strength base:
"Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program."

Olympic Lifting Day 2

Power Snatch w/ 30kg x 1 + 3 Drop Snatches
Power Snatch w/ 30kg x 2

[Power Snatch w/ 56kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 56kg x 1,1
[Power Clean + Power Jerk w/ 68kg x 1 x 15
1 minute rest]

[Good Morning w/ 68kg x 4 x 6
2 minute rest]

NOTES:
-I'm happy with the progress I'm making and am excited to anticipate the 60kg Power Snatch and eventually in the near future, a 70kg power snatch (followed by 15 overhead squats with that weight, of course).
-The power variations are fun, but I have to keep my 'full' versions fresh. Once I reach my 70kg power snatch, I will start working on a >50kg drop snatch to work on my balance in the bottom position.
As for the full clean, I am seriously considering the purchase of some genuine olympic lifting shoes. I agree the are quite pricy, BUT they will:
a) significantly improve my form in the lifts (the added heel makes a big difference in your front squat, for sure)
b) increase my flexibility with regular shoes, as mentioned here.
-Eric Cressey's recent article 'What I learned in 2006'
included some very interesting bits of information. I especially liked lesson #5 and #9. Including those exercises in a weightlifting regime could really balance things out as we tend to work too much in the frontal plane, hardly ever moving sideways. This, however, IS the case in everyday athletic endeavors where any kind of running/quick change in direction is involved. One notable exercise exception might be kettlebell swings as seen explained by Mark Reifkind here and here. In summary, no training program is complete without any multi-planar & single leg movements.
For further reading please go to:
Top Ten Training Tips for Athletic Conditioning Success by Alwyn Cosgrove

-I just upped my amino acid intake and added some creatine to increase power production. These two supplements seem to work great together. Here's Christian Thibaudeau's take on things: "My super secret is to use a combo of creatine, BCAA, and glutamine five times per day. At each serving you ingest 5g of each. The BCAA powder should be at least 50% leucine as this is the most anabolic of the three BCAAs. Glutamine has gotten a bad rep, but when used as part of this stack it's effective. I've had clients gain up to eight pounds in two weeks while losing fat by adding this simple strategy."
-Please understand that my goal is not necessarily weight gain (although in the form of muscle it's a nice side effect), but power production and speedy recovery, focusing on quality supplementation.
-For more info on creatine and (BC)AA's go here:
'Dangerous Creatine' by David Barr
'The Creatine Controversy' by David Barr
'Creatine Combinations' by John Berardi
BCAA info

Good Mornings Week 2

GM w/ 50kg x 7
[GM w/ 68kg x 5 x 4
3 minute rest]

15 minute PR Zone:
[2x24kg KB Military Press x 20 total reps]

NOTES:
-The Good Mornings were pretty hard at first, but after a couple of sets I got
into the groove.
-In my quest to conquer the 32kg KB x 5 MP mark, I am adding the military
press with 2 kettlebells, which is considerably harder than the 1 KB press.
One has to really focus to press straight up, no lean allowed. Once I get 40 total
reps I'll see where I stand with the 32kg.

Good Mornings & Muscle Ups/Bottom Ups: Day 1

Good Mornings w/ 50kg x 7
[Good Mornings w/ 68kg x 3 x 8
1 minute rest]

15 Minute PR Zone:
[Muscle Ups w/ 5kg x 19 reps
Bottom Up clean w/ 24kg x 22 reps (L&R)]

NOTES:
-The good morning variation I use is the 'bent over with bent legs' version as explained in http://www.westside-barbell.com/articles.htm ==> April 02: Back and Ab Training. The good mornings felt great and I was ending the movement explosively , locking out with glutes as in in a squat/deadlift.
-I was planning on doing the muscle ups, but didn't want to spend my time recovering between sets doing nothing. So I supersetted muscle ups with bottom up cleans w/ 24kg KB to keep working my grip. The bottoms up clean were mostly attempts as I haven't mastered it with both hands yet. Will up the weight used for muscle ups when I will be able to double the amount of reps I did today (19x2=38reps).
-The muscle ups were mainly done as singles and doubles, while the bottom up clean were doubles (L&R).

Olympic Lifting Day I

Power Snatch w/ 30kg x 2 + 2 Drop Snatches
Power Snatch w/ 50kg x 1,1
[Power Snatch w/ 54kg x 1 x 15
1 minute rest]

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

[Power Clean + Power Jerk w/ 68kg x 1 x 10
1 minute rest]

[GM w/ 68kg x 4 x 5
2 minutes rest]

NOTES:
-I finally managed to increase my bests in the power snatches and PC&PJ.
The whole workout was good, but left my nervous system pretty tired. If time would have been plentiful, I would have taken a small power nap, just to take the edge off.
-Although I was tired, I did notice the powerful effect (explosiveness) the combination of olympic lifting and good mornings have together. Good stuff.
-I can imagine these kind of workout aren't the athlete's in-season favorites, but I think they have their place in the off season.

Back on Track: Good Mornings

After browsing through the exercise index at the elite fts site, I noticed this excerpt about Good Mornings:

"To illustrate the power of good mornings, I'll use my wife as an example.[...]

The first good morning session was done with a broomstick and then progressed to good mornings while standing on a band with the other end of the band around her upper traps. Her torso was the weakness and these movements were the solution.

So how did it work? Eleven months later, she squatted 365, bench pressed 240, and deadlifted 315... in the 123 weight class.

The key is to begin and train at the level you're at. If you're too weak to do a good morning, then use a broomstick until you can use a curl bar. Then move to a barbell and so on. Her best good morning before the meet was 225 for three reps."

So I decided to try some good mornings in the recommended rep range:

30kg x 5
50kg x 5
70kg x 5 (bad form, weight a bit too heavy)
60kg x 6
68kg x 5 ==> will be using this weight and go from there.

OBSERVATIONS:
-I felt like jumping a hole in the sky after that last set of 5. My hamstrings and lower back felt full and I can really see the carry over to the back squat, as lowering the bar - in a squatting motion - afterwards feels easy compared to the good mornings themselves.
-Will be using 68kg for now and progress from there. If I can make 225lbs/100kg for 3 reps the 365lbs squat should be well within reach.
-I decided to add good mornings in 3 x a week and keep my regular Olympic Lifting day on Wednesday.

Olympic Wednesday

Power Snatch w/ 30kg x 1 x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1
3 minute rest
[Power Snatch w/ 54kg x 1 x 5
1 minute rest]

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

[Power Clean + Power Jerk w/ 68kg x 1 x 5
1 minute rest]


NOTES:
-This was meant to be my usual Wednesday Olympic Lifting template, but I didn't have a lot of energy left to top my previous gains. Still looking for that moment of clarity to capture my focus and blast those plateaus.

Squat + Bent Over Row

Squat w/ 70kg x 6
Squat w/ 90kg x 4
Bent Over Row w/ 60kg x 5
2x24kg Press x 2
Bent Over Row w/ 60kg x 4
Wheel Rollout 2x5


NOTES:
-This was meant to be a HIT-style workout, but I overestimated the weight selection. Was pretty tired as I did all this after my usual bike ride. The last couple of days were pretty tiring too. Maintaining my gains until I recover.