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.

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.

Olympic Lifting Day Week 12 (back off)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1
Power Snatch w/ 60kg x 1 (straps)
1 minute rest
Power Snatch w/ 60kg x 1 (straps)
1 minute rest
Power Snatch w/ 64kg x 1F (straps)
1 minute rest
[Power Snatch w/ 62kg x 1 x 3,HP,HP,HP
1 minute rest]

[32kg MP x 1 x 5
2 minutes rest]

Power Clean + Power Jerk w/ 62kg x 1
Power Clean + Power Jerk w/ 70kg x 1
1 minute rest
[Power Clean + Power Jerk w/ 76kg x 1 x 3
1 minute rest]

[Pistols w/ 24kg KB x 2 x 5
2 minutes rest]

[32kg KB High Pull x 5 x 5
2 minutes rest]

Olympic Lifting Day Week 11

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1
Snatch Grip High Pull w/ 62kg x 1,1
Power Snatch w/ 60kg x 1 x 2
[Power Snatch w/ 62kg x 1 x 7 + 1F + (1x2) + 1F + (1x5) (used straps)
1 minute rest]

Power Clean + Power Jerk w/ 62kg x 1
Power Clean + Power Jerk w/ 70kg x 1,1

[Power Clean + Power Jerk w/ 76kg x 1 x PC + (1x1) + PC + (1x4) + (1x1) + 1F
1 minute rest]

Olympic Lifting Day Week 10

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1 (straps, callouses acting up)
Power Snatch w/ 62kg x 1 x 1F
[Snatch Grip High Pull w/ 62kg x 1 x 15 (last 5 singles using straps)
1 minute rest]

Power Clean + Power Jerk w/ 62kg x 1

[Power Clean + Power Jerk w/ 74kg x 1 x 15
1 minute rest]

[Pistols w/ 24kg x 2 x 6
2 minutes rest]

[32kg KB Snatch x 5 x 6
2 minutes rest$

Olympic Lifting Day Wk 9

Since I skipped a week last week, I decided to start out fresh and call this 'week 9'. That's how long I have been sticking to the strength-oriented EDT template. Yep, Charles Staley is on to something here :

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 62kg x 1 x HP, HP, HP
1 minute rest]

[Power Clean + Power Jerk w/ 74kg x 1 x 5 + 1F
1 minute rest]

[Pistols w/ 24kg x 2 x 5
2 minutes rest]

[32kg Snatch x 5 x 5
2 minutes rest]

NOTES:
-The power snatches weren't happening so I decided to do some high pulls, to get
more accustomed to the weight. Will make it next time.

Olympic Lifting Day 4 (Back Off week)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 30kg x 1,1
Power Snatch w/ 50kg x 1
[Power Snatch w/ 58kg x 7
1 minute rest]
Power Clean + Power Jerk w/ 58kg x 1,1
[Power Clean + Power Jerk w/ 70kg x 5
1 minute rest]

[Good Mornings w/ 74kg x 4 x 6
2 minutes rest]

[Holle Dumbbell MP w/ 22kg x 1 x 5
2 minutes rest]

[Holle Dumbbell Deadlift w/ 22kg + light band x 1 x 8
1 minute rest]

Face Pulls w/ Red Band x 20 x 3

NOTES:
-Well, there you have it. I decided to do something about my grip training. I figured
the Holle Dumbbell was the best way to go. Not that kettlebells don't have their charm, but they have their limits when you can't juggle them around or have them slipping out of your hand. This dumbbell will allow me to build a solid grip without the risk of seriously damaging my terrace. A plus is to be able to build up to lifting the Inch Challenge Dumbell
-The off center handle is a real treat. The dumbbell seems to be the hardest to hold on to when the 'inner tube' is on 1 line with your thumb. So not up or down, but 90° to either side.