New Beginnings

My wife just gave birth on the 14th.

 It was quite an ordeal as it was done by cesarean with some additional complications.

After a stressful period I got sick as well, but am back on top and am ready to train again.

Couple of things I want to keep in mind

 1) MWOD every day
 2) Train twice a week. More if I can bear it.
3) Stick to a certain (simple) schedule. Since I have 2 bumper plates and a decent bar. I intend to keep focusing on increasing my proficiency in the quick lifts and get some basic strength back.

All pressing will be military pressing. Here's what I did yesterday:

MWOD warm-up Power Clean +Front Squat + Power Jerk:
40kg x 1 + 3 + 3
45kg x 1 + 3 + 3
50kg x 1 + 3 + 3
50kg felt a bit shaky, but I think I will quickly master it, providing some time for neural adaptation.

Military Press:
40kg x 1
30kg x 3 x 2
30kg x 2 x 1

This was day one. Day two will be full Snatch singles or doubles.Followed by Front Squat for 3 x 10.

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)

GOMAD Day 7

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 92kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 58kg x 5, 5, 5

Power Clean: 60kg x 5 sets x 3 reps

Gomad Day 4

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 86kg x 5,5,5
3 min rest intervals

Military Press:
40kg x 5,5,5

Power Clean:
50kg x 3
56kg x 3 reps x 5 sets

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]

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.