Good Morning & DB Row ETK cycle 1 Day 2

[ETD Power Snatch w/ 57kg x 14 x 1*
1 minute rest between sets]

[Arched Back Good Mornings w/ 60kg x (1,2)x3 + 1
Holle DB Row w/ 16kg x (1,2)x3 + 1
1 minute rest between ladders]

[Push Press w/ 54kg x 5,4,3,3,4
2 minutes rest between sets]

NOTES:
*: These sets are pretty taxing to the CNS. I will continue doing them until
progress stalls. I think a lot of the progress here depends on grip strength.
I will consider implementing Prilepins recommendations here and Nov 02 'Deadlift on the rise' on this in the future though.
I noticed that a couple of days of working with the Holle DB already strengthed my
fingers noticeably.

Good Morning & DB Row ETK cycle 1 Day 1

[Good Mornings w/ 60kg x 3 x (1,2,3)
supersetted with
Holle it Up DB Rows w/ 16kg x 3 x (1,2,3)]

Front squat:

60kg x 1
70kg x 1
80kg x 1

Performance Menu Day 4

[Power Snatch w/ 42kg x 2r x 3s
supersetted with
Holle DB snatches w/ 10kg x 10 (L&R)]

Good Mornings:

50kg x 5
1 minute rest
60kg x 5
30 sec
70kg x 3 (form was not good)

NOTES:
-Will see how I can incorporate the good mornings in my routine soon.

Performance Menu Day 3

Front Squat (50kg x 3, 52kg x 2, 56kg x1) x 3
Followed up with :
Front Squat:

60kg x 1
70kg x 1
80kg x 1

Snatch Pull w/ 60kg x 3 x 3

Holle DB Snatches x 10L+10R x 2

PM Day 2

Mid Hang Muscle Snatch:

36kg x 3s x 3r
60 seconds rest between sets

2 position clean (floor, mid thigh)
+ 2 jerks: 42kg x 4 sets

10-16-20 reps of:

Swings w/24kg
Clean + Push Press w/ 16kg

NOTES:
-Used 16kg instead of 24kg in the push press as my triceps felt tired from yesterday.

PM WOD's

After a loooong layoff, I'm getting back into the game.

First of all, since my workout capacity is non-existant, I'll be working out >4x a week for the next couple of weeks and the focus will be on Olympic lifts as seen on the performance menu daily workouts (started the new cycle the 15th of December.

I also decided to participate in a push-pull meet the 4th of April in Gent.

Goals: Pull 180kg+ (190kg would be great)
Bench Press: 80kg+

So here's yesterday's workout:

Back Squat w/ 84kg x 3s x 5r
60 seconds rest between sets

Snatch Grip Deadlift w/ 60kg x 3 x 3
60 seconds rest between sets

Push Press w/ 52kg x 5,5,4,5,3
90 seconds rest beween sets

20 rep squats Day 2

Back Squats:

30kg x 5
50kg x 5
80kg x 20

Bent-Over Row 50kg x 14
Barbell Military Press w/ 40kg x 8
Pull-up x 7
Dips x 5

Long time no Blog... Going EDT - 21 day itch style

Yes, I know, it's been a loooooooong time. Things got me out of training.
Namely: parties and just life in general. But I'm ready to dive in again:

Here's what I did today:

Back Squats:

50kg x 2
70kg x 2
90kg x 2

[Back Squat 96kg x 1 x 11
One Arm Bent Over Row x 5 x 9
30 seconds rest]

1RM Military Press Testing

I decided to test my 1RM in the Barbell Military Press,
as with my newly acquired squat rack I don't have to clean the
weight every time before being able to military press it.

Barbell Military Press:

30kg x 5
40kg x 5
3 minutes rest
50kg x 3

Squat RM Testing

Got myself a new squat rack, so established what
weights I would be working with during my upcoming cycle:

Back Squat:

30kg x 3
50kg x 3
2 minutes rest
70kg x 5
3 minutes rest
80kg x 5
3 minutes rest
90kg x 5
3 minutes rest
100kg x 2

Front squat flexibility work & Clubbell Casts

Snatches + Jump Rope

4 rounds:

[3 Power Snatches x 50kg
100 x jump rope]



NOTES:
-Felt a bit weak today, hence the tapered workout.

Meritorious

Meritorious:

30x Push-Presses w/ 2 x 24kg
40x Pull-up +
50x KB Swing @ 53# KB +
60x Sit-up (feet anchored) +
70x Burpee

Time: 25:23 mins

Thrusters + Pull-ups

5 rounds for time of:

[10kg dumbbell thrusters x 15
12 pull-ups]

Time: 16:04 mins

Squat Clean + Ring Dips

As many rounds as possible in 15 minutes of:

12 Squat cleans w/ 40kg
15 ring dips

Total rounds: 3 + 55 seconds

Notes:
- Poor times, but keep in mind that this was 2 days after '300' and
I was still pretty sore. Next time I'll get 4 rounds.

'300'

'300' (slightly modified) for time:

25 pull-ups
50 deadlifts w/ 60kg
50 pushups
50 burpees
50 floor wipers w/ 40kg
1 clean + 25 presses (L&R) (broken, alternating L & R)

Time: 30 mins

Next time, I will get it down to 25 minutes.

Jump Rope + Swings

As many rounds as possible in 20 mins of:

100 rope jumps
10 swings (L&R) w/ 24kg kettlebell

Total rounds: 8

Back to Crossfit

Decided to get back to the roots. It's time for me to get in descent shape.
I built my strength base, now it's time to see how that base is going to widen
once I am my 3 energy pathways are up to snuff.
Here's what I did today:

3 rounds for time:

Deadlift 90kg x 15 reps
HSPU x 10 reps

Time: 12:00 minutes

DC Training Day 5

Power Snatch:

30kg x 1
50kg x 1
60kg x 1

Deadlift:

90kg x 3
116kg x 8
116kg x 4
116kg x 3

Dips

13kg x 8
13kg x 3
13kg x 1

Pull-ups:

13kg x 5
13kg x 2

Squats

Squats w/ 70kg x 20
Ab wheel rollout

DC Training Day 4

Deadlift:

70kg x 5
90kg x 3
116kg x 5
116kg x 2
116kg x 1

Dips:

13kg x 7
13kg x 2
13kg x 1

Pull-ups:

13kg x 7
13kg x 1
13kg x 1

DC Training Day 3

Deadlift:

70kg x 5
90kg x 3

110kg x 10
10RP
110kg x 3
10RP
110kg x 2

Pistols w/ 16kg:

[7 reps
10RP
6 reps
10RP
5 reps]

Dips w/ 10kg:

[9 reps
10RP
3 reps
10RP
2 reps]

Pull-up w/ 10kg:
[6 reps
10RP
2 reps
10RP
1 rep]

DC Training Day 2

Dips w/ 10kg:
[6 reps
10RP
3 reps
10RP
1 rep]

Pull-ups w/ 10kg:
[4 reps
10 seconds RP
2 reps
10 seconds RP
1 rep]

Military Press w/ 40kg Barbell:
[6 reps
10RP
2 reps
10RP
]

DC Training Day 1

Deadlift:

Warm-up:

70kg x 5
2 minutes rest
90kg x 3

Work set:

100kg x 9
RP (15 breaths)
100kg x 5
RP (10 breaths)
100kg x 6

Pistols (L&R):
16kg x 6
RP (5 breaths)
16kg x 4
RP (5 breaths)
16kg x 3

DB Hammer Curls (L&R):
10kg x 10
RP (5 breaths)
10kg x 5

NOTES:
- Due to a lack of progress in training since I got back from Canada, I decided to incorporate something different. Introducing Doggcrapp training. It's kind of like Heavy Duty Training, but with a twist. I hope that I will continue to see results instead of stalling at some point like I did with HIT routine.
DC training caught my attention after seeing several people mention it a while back, namely in an recent article on Elite FTS

ETK Power Snatches + PTP Day 13

[Power Snatches w/ 56kg x 10+ 1F
1 minute rest]

Deadlift:

108kg x 5
3 minutes rest
98kg x 5

Barbell Military Press:

42kg x 5
3 minutes rest
38kg x 5

Deadlift + Barbell Military Press Day 12

Deadlift:

106kg x 5
3 minutes rest
96kg x 5

Barbell Military Press:

40kg x 5
3 minutes rest
36kg x 5

PTP + ETK Power Snatches + Clubbells Day 10

Power Snatch w/ 30kg x 1


[Power Snatch w/ 54kg x 1 x 7
1 minute rest]

[Power Snatch w/ 54kg x 1 x 8
30 seconds rest]

Deadlift:

116kg x 4 (due to weak grip, need to work on supporting grip strength)
3 minutes rest
106kg x 5 (RPE: 9, residual hamstring fatigue)

Barbell Military Press:
50kg x 4
3 minutes rest
46kg x 5

NOTES:
-Will start new PTP cycle for Military Press and Deadlift this week.

PTP + Clubbells Day 9

Barbell Military Press:

48kg x 4
3 minutes rest
44kg x 5

2 8kg Clubbells:

2x10 Arm casts
2x8 Mills

NOTES:
- I did not deadlift because I was pretty sore after Sunday's breathing ladders.
This tells me that I'll have to add in more swing volume to up my GPP.

NEW GOALS:
Because I am embarking on an rather lengthy and possibly grueling expedition in slightly less
that a year's time, I am forcing myself to work some more on my strength endurance:

-100 pushups in 2 minutes
-20 pullups w/ 10kg
-1-33-1 Breathing ladder w/32kg

Strength goals
-Power Snatch 90kg
-Military Press 90kg
-Deadlift 210kg (= +/- 3xBW)
-Squat 140kg

Grip:
-Close COC no 2
-Inch Dumbell replica lift w/ 100lbs.

PTP + Breathing Ladders + Clubbells Day 8

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

Deadlift:
70kg x 1
114kg x 5
3 minutes rest
104kg x 5

Barbell Military Press:
46kg x 5
3 minutes rest
42kg x 5

Breathing Ladders:
Pyramid: 1-15-1: Swings w/ 32kg all to head-height or above.
Total Time: +/- 48 mins.

NOTES:
-The deadlifts felt harder today: RPE: 8
-Military Press has been feeling surprisingly smooth lately. I especially liked
that the movement seems more efficient. As I result sticking points aren't as pronounced. My body seems to allow the movement more readily and I seem to have a solid base to press from.
I am pretty sure this has something to do with my recent clubbell use.
-Breathing ladders, as noted in the article:

"Record the time for each effort because then, when an effort is repeated one might learn – all other parameters being equal – whether oxygen efficiency has improved or not. The longer it takes, the more time was spent breathing, which results from better breath-control and that discipline bought longer rest periods. Apart from training the aerobic system in a gym setting, Breathing Ladders teach breath and mind control. The perfect combination of movement/load/reps will keep the athlete in the zone where total panic is a single mistake away and Zen-like calm is the prize for those who can reach it."

And in the original article, Rob Lawrence, concludes with this simple truth:
"I recommend this technique highly for instructors, or for anyone who needs to develop serious physical and mental endurance."

I will keep the breathing ladders a regular fixture in my training program from now, occasionally changing the movements to prevent adaptation.

PTP + ETK Power Snatches + Clubbells Day 7

Power Snatch w/ 30kg x 1 + 3 OHS

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

Deadlift:
112kg x 5
1 min rest
110kg x 5

Barbell Military Press:
44kg x 5
1 minute rest
40kg x 5

3x
[Swing w/ 32kg KB x 20
Alternating Arm Cast x max reps]

8 (L&R) alternating clean to arm cast

NOTES:
-Deadlift felt surprisingly light after those power snatches. Will keep
these in my routine for 1 day a week.

PTP + Clubbells Day 6

Deadlift:
70kg x 5
110kg x 5
3 minutes rest
100kg x 5

Barbell Military Press:
42kg x 5
3 minutes rest
38kg x 5

8kg Clubbells:

Arm Cast (1 rep) + 3 Torch Press (L&R)

2x
[8 Mills (L&R)
1 minute rest]

NOTES:
-RPE Deadlifts: 6

PTP + Crossfit Day 5 + Clubbells

Deadlift:

70kgx5
108kg x 5
3 minutes rest
98kg x 5

Barbell Military Press:

40kg x 5
3 minutes rest
36kg x 5

2 8kg Clubbells:

4x
[Clean to order w/ Torch Press x 2
30 seconds rest]

3x
[Lateral Cast x 4 (choked)
30 seconds rest]

NOTES:
-Will start implementing RPE (Rate of Perceived Exertion) into my routines
to get a better of where I am at fatigue-wise.
RPE for DL and MP: 2, felt easy. DL and MP form (mixed grip) felt crisp.
The military press worked surprisingly well. Maybe the CB's are having their effect already ? We'll see how I progress in the upcoming weeks.
-Skipped Crossfit again, as I didn't want to tap into my reserves too much.

PTP + Crossfit Day 4

Deadlift:

70kg x 5
106kg x 5
3 minutes rest
96kg x 5

Military Press:

38kg x 5
3 minutes rest
32kg x 5

NOTES:

-Decided to skip the WOD as I was tired today.

PTP + Crossfit Day 3

Deadlift:

104kg x 5
3 minutes rest
94kg x 5

Barbell Military Press:

36kg x 5
3 minutes rest
32kg x 5

Modified 'Helen':

3x
[200 rope jumps
32kg swings x 21
12 pull-ups]

Time: 13:19 mins.

PTP + Crossfit Day 2

Deadlift:

70kg x 5
3 minutes rest
102kg x 5
3 minutes rest
92kg x 5
3 minutes rest

Elizabeth (modified)
21-10-9 rounds of:
Power Clean + Front Squat w/ 50kg
Ring Dips

Time: 20:00 mins.

NOTES:
-Broke the PC+FSQ part up in sets of 3 and 4, same thing with the ring dips.
-I expect to have reduced this time to 15 minutes in a maximum of 4 weeks.

PTP + Crossfit Day 1

Deadlift:

70kg x 5
3 minutes rest
90kg x 3 (normal grip)
3 minutes rest
100kg x 7 (mixed grip, grip limiting factor)
3 minutes rest
90kg x 5

BB Military Press:

34kg x 5
30kg x 5

Crossfit WOD:

Fran:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (used 65 lbs instead)
Pull-ups

Deadlifts/MP and Crossfit

Deadlift:

50kg x 5
70kg x 5
90kg x 2 (grip was very weak at this point)
70kg x 8 (same here)

Barbell MP:

40kg x 5
32kg x 10

NOTES:
-Just came back from a long layoff. Jet lag doesn't seem to be 'over' just yet
and the past week's workout seem to have left me with some residual soreness
that still has to subside completely.

THE PLAN:
-Getting back in shape and smashing my previous deadlift PR by the end of June/beginning of July.
HOW? PTP deadlift and MP, followed by standard crossfit wod's. This should :

1. Up my GPP, which must is horrendous.
2. Allow me to gain strength at the same time.

Both should help eachother and hopefully I'll be able to crack that 400 (177kg) pound deadlift soon.

Power Snatch + Upper body work

[Power Snatch from hang w/ 50kg x 1 x 21 *
+/- 30 seconds rest between sets]

[16kg KB cheat curls x 3 x 8
50kg Close grip BB Bench Press lockout x 3 x 8]

[Bent-over Row w/ 50kg x 8 x 3
60 sec rest]

25 swings w/ 32kg KB

NOTES:
*:Alternated between sets of 1 and 2 reps

I'm back.

Back from a long period of inactivity.

Taking it easy this week.

Here's what I did:

7 sets of:
[Power Cleans w/ 53kg x 3
1 minute rest between sets]

3 minutes rest

7 sets of:
[Back squats with heels elevated w/ 76kg x 3
1 minute rest between sets]

3 minutes rest

7 sets of:
[Rings dips w/ 10kg x 3
1 minute rest]