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.