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.