PTP Pull-ups Day 4, PTP Back Squat Day 2, BP Day 3

A1: Low Bar Back Squat: warm-up: 30kgx 5, 50kgx5, 70kg x 5
Work: 92kg x 5, 90kg x 5 (3 min rest)

B1: Bench Press: warm-up: 30kg x 5, 50kg x 5
Work: 72kgx5, 70kg x 5 (3 minutes rest)

C1: Pull-up: BW+3kg x 5, BW+2kg x 5
C2: Turkish Get-up w/16kg x 2 x 2

PTP Pull-ups Day 3

Pull-ups w/ BW+2kg x 5, BW+1kg x 5

PTP Pull-ups Day 2

Pull-ups w/ BW+1kg x 5, BW x 5

New time, new goals

The past couple of months (let's make that a solid year, shall we ;-) I have not been doing a lot (exercise wise) A lot of real life stuff happened (I got engaged)...
Sometimes one has to set priorities. A lot of logistical stuff had to happen, still of course no reason not to exercise. But, I was quite fatigued as well lately, working an average of 60 hrs of week, even though I got a week of holidays in.
To make a long story short, I decided to get my ass back in the driver's seat and get myself back into shape. Both strength and cardio-wise.

So here are my goals for the next couple of months:

- Alternating MP (with one kettlebell in the rack while pressing the other one) with 2x24kg x 10 or pressing a 32kg x 5 easily.
I can do 3 reps left and right in the rack now. Will work my way up to 6 or 7, then start ETKing.
- Getting in better cardio-wise/better GPP: finishing 80 sets in the described 15:15 protocol by Kenneth Jay.
- Increase Barbell Power Snatch from current max of 56kg to previous max of 70kg.


How will I be implenting this practically ?
- VO2Max Protocol: once a week.
- Heavy Power Snatches: Once a week.
- Military Pressing/Pull-ups as a stand alone or after VO2Max/Power Snatching.
- Add in some hack squats as seen on Steve Maxwell's web site for leg development and knee stability.

In practice, it would look like this:

Tuesday: VO2Max, followed by Military Pressing/Pullups
Thursday: 20/30/40 or 50 swings followed by hack squats w/ 16kg for 1 minute. Followed by MP/Pull-ups.
I would increase swing volume every week
Saturday: Power Snatch singles followed by MP/Pull-ups (or rows)

--------------------------------------------------

Here's what I did today:

VO2Max Protocol
15:15
7 snatches, 18 sets w/16kg kettlebell(only 9 minutes of actual work !)

NOTES:

-Snatches went fine, left arm feels a bit rusty with the snatch groove.
-Felt really good after. Am curious to see how this will affect the other areas of my training.

Intense Training Week Day 3

[Bench Press w/ 40kg x 22, 8, 3
60 seconds rest]

[Skull Crushers w/ 20kg x 6 x 4
60 seconds rest]

Pull-ups x 4s x 9 reps (last 2 sets included some partial reps)

1 16kg KB MP x 2s x 10 reps + 4L & 4R

BB Curl w/ 26kg x 8, 5, 3

Crossfit/Westside Hybrid

As I'm closing in on the competition. I have decided to adapt
a more hybrid approach. So 2 days a week I'll do crossfit workouts
and 2 days a week I'll do a one Maximum Effort and Dynamic Effort day.

So today I did:

Bench Press:
50kg x 3
12 Pull-ups
60kg x 1
64kg x 1
12 Pull-ups
68kg x 1
70kg x 1 Fail

Bench Press, Pull-ups, Swings

Bench Press w/ 50kg x 1

3x
[Bench Press w/ 60kg x 3
90 seconds rest
Pull-ups w/ 10kg x (1,2,3)
Swings w/ 32kg x 10]

Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 9

Power Snatch:
30kg x 1 x 2
50kg x 1 x 3
56kg x HP x 3

[Good Morning w/ 66kg x (1,2,3) x 1 +(1,2) x 1
BOR w/ 20kg Holle x (1,2,3)+ (1,2)
60 seconds rest]

[Bench Press w/ 56kg x (1,2,3) + (1,2)
Pull-up w/ 10kg x (1,2,3) + (1,2)
60 seconds rest]

Good Morning & ETK Holle DB Row Day 8

[GM x 70kg x (1,2,3) x 3
BOR w/ Holle DB w/ 20kg x (1,2,3) x 3
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 1
PU w/ 10kg x (1,2,3) x 1
1 minute rest]

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

Thrusters + Pull-ups

5 rounds for time of:

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

Time: 16:04 mins

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
]

18/09

[pull-ups w/ 40kg x 1 x 3
3 minutes rest]
4x
[20 swings
1 min of: jumping jacks, mountain climbers,
burpees, jogging]

Singles, Pre-departure CNS prep Day 4

PU w/ 32kg x 1
[Clean w/ 40kg x 1 (16+24kg, L&R) x 4 sets
PU w/ 42kg x (1,1) x 4
2 minutes rest]

Swings w/ 40kg (16+24kg) x 10 (L&R)

Singles, Pre-departure CNS prep Day 3

Pull-up 1 RM Test:

32kg x 1
3 minutes rest
40kg x 1*

NOTES:
*: Nearly got two reps, my chin cleared the bar, but my upper chest/neck didn't touch it.

Singles, Pre-departure CNS prep Day 2

[Rv Grip MP w/ 52kg x (1,1) x 5
PU w/ 35kg x (1,2)x 5
1.5 minutes rest$

Kenneth Jay VO2 Max protocol test with 32kg
(Single arm swings alternating arm each minute)

1st minute: 10 swings
2nd minute: 12 swings
3rd minute: 15 swings
4th minute: 20 swings (max)

Singles, Pre-departure CNS prep

[Reverse Grip MP x (1,1) x 3
PU w/ 35kg x (1,2) x 3
1.5 mins rest]

NOTES:
-Leaving in approximately 1 week.
prepping the CNS for larger loads (40kg), so lot's of singles
while staying relatively fresh.
-This will also allow my body to recuperate from the CNS
taxing deadlift workout a couple of days ago.

ETK (1,2) day III

[Reverse Grip MP w/ 50kg x (1,1)x 3
PU w/ 35kg x (1,2)x 3
2 minutes rest]