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 + 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 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

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.