After a long hiatus

Evil Wheel aka Ab Wheel x 3s x 5 standing partial range standing rollouts 5 sets of : Jump Rope Alternating Foot Step x 75 (per leg) 1 minute rest Pistols w/ small counterweight (~ 3 kg) x 3s x 3L/3R - 1 minute rest between sets 3 sets of: 200 single unders 1 minute rest NOTES: -Aiming to get proficient at double unders: MAX so far: 5 consecutive double unders -Aiming to get some aerobic base work in, being able to run continuously at a decent pace for 30 minutes. -The case for single leg training was made here. I'm not even going to consider getting a squat rack until I can single leg squat 70kg x 15. - Need to work on my hamstring flexibility (especially my right leg) to prevent the quad from cramping up too badly.

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]

ETK (1,2) day II

4x
[2 pistols w/ 32kg (L&R)
7 swings w/ 40kg (L&R)
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.

ETK Bent Over Row & MP/PU, Pistols

Bent Over Row w/ 76kg x (1,2,3) x 3

[PU w/ 32kg x 2 x 1
MP w/ 32kg x 3 x 1
2 minutes rest]

[Pistols w/ 32kg x 4 x 1]

ETK Power Snatches, BOR, MP, Pistols Day 18

Power Snatch w/ 30kg x 3
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2)
2 minutes rest]

Power Snatch w/ 60kg x 2
Power Snatch w/ 66kg x 1
3 minutes rest
Power Snatch w/ 70kg x 1
3 minutes rest
Power Snatch w/ 72kg x 1F

[Bent Over Row w/ 66kg x (1,2,3)x4
2 minutes rest]

[Pull-up w/ 32kg x 1 x 2
MP w/ 32kg x 2 x 2
30 seconds rest]
3 minutes rest
PU w/ 32kg x 3
MP w/ 32kg x 3

[PU w/ 32kg x 1 x 2
MP w/ 32kg x 2 x 2
30 seconds rest]

[Pistols w/ 32kg x 3 x 4
1 minute rest]

NOTES:
-Feel like I got all the benefits I could get from 2 short ETK cycles.
Will switch back to EDT for strength protocol, doing the 2 Olympic Lifts once a week for a maximum of 15 heavy singles each.

ETK Power Snatches, BOR, MP, Pistols Day 17

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2,3)+(1,2)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3
2 minutes rest]

[Pull-up w/ 32kg x 1 x 6
MP w/ 32kg x 2 x 6
1 minute rest]

[Pistols w/ 32kg x 3 x 5
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 16

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 60kg x (1,2)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x5
2 minutes rest]

[Pull-up w/ 32kg x 2 x 4
MP w/ 32kg x 3 x 4
2 minutes rest]

[Pistols w/ 32kg x 4 x 3
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 15

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3 + (1,2)
2 minutes rest]

[Pistols w/ 32kg x 2 x 2
2 minutes rest]
Pistols w/ 32kg x 6

[PU w/ 32kg x 1 x 8
MP w/ 32kg x 2 x 8
30 seconds rest]

ETK Power Snatches, BOR, MP, Pistols Day 14

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Power Snatch w/ 60kg x (1,2,3)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2
2 minutes rest]

[Pull-up w/ 32kg x 1 x 5
MP w/32kg x 2 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 13

Power Snatch w/ 30kg
Power Snatch w/ 50kg

[Power Snatch w/ 56kg x (1,2,3)x5
2 minutes]

[Bent Over Row w/ 66kg x (1,2,3)x4
2 minutes]

[Pull-up w/ 32kg x 2 x 3
MP w/ 32kg x 2 x 3
2 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 12

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x3 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
Pull-up w/ 32kg x 1
1 minute rest
MP w/ 32kg x 1
Pull-up w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 3 (L&R)

[Pistols w/ 32kg x 2 x 10
1 minute rest]

NOTES:
-Will be adding weighted pull-ups into my routine next week, as they really seem to help with the military press.

ETK Power Snatches, BOR, MP, Pistols Day 11

Power Snatch:

2x
[4x30kg
10 seconds rest]
3x40kg
30 seconds rest
2x52kg
60 seconds rest
1x56kg
2 minutes rest
1x60kg
2 minutes rest
1Fx66kg*

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

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

[Pistols w/ 32kg x 2 x 6
2 minutes rest]

NOTES:
*: Had only gotten 6 hours of sleep and this clearly reflected itself in my poor performance. I need at least 8.5-9 hours of sleep for optimal performance.

ETK Power Snatches, BOR, MP, Pistols Day 10

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3
2 minutes rest]

[MP w/ 32kg x 1 x 3
3 minutes rest]

[Pistols w/ 32kg x 3 x 4
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 9

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 16
1 minute rest]

2x
[Pistols w/ 32kg x 1
2 minutes rest]

Pistols w/ 32kg x 5

ETK Power Snatches, BOR, MP, Pistols Day 8

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 1,1

[Power Snatch w/ 56kg x (1,2,3)x3
2 minutes rest]

Bent Over Row w/ 62kg x 6
Bent Over Row w/ 66kg x 7

[Bent Over Row w/ 56kg x (1,2,3)x2 + (1,2)
2 minutes rest]

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

[Pistols w/ 32kg x 2 x 6
2 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 7

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)+ (1,2)x4
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x5
2 minutes rest]

[Military Press w/ 32kg x 1 x 3
3 minutes rest]

[Pistols w/ 32kg x 3 x 4
3 minutes rest]

ETK Power Snatches, BOR, MP, Pistols Day 6

Pull-up w/ 32kg x 2 (PR)

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x3 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 1
3 minutes rest
MP w/ 32kg x 2.5 reps (L&R)

[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 8
1 minute rest]

NOTES:

Didn't train for the pull-ups specifically in the last couple of days, seems like
my increased strength in the bent-over rows is carrying over nicely to my weighted pull-up numbers. Curious to see how this will progress.

ETK Power Snatches, BOR, MP, Pistols Day 5

2x
[Power Snatch w/ 30kg x 4
10 seconds rest]
Power Snatch w/ 40kg x 3
30 seconds rest
Power Snatch w/ 52kg x 2
60 seconds rest
Power Snatch w/ 56kg x 1
2 minutes rest
Power Snatch w/ 60kg x 1
2 minutes rest
Power Snatch w/ 64kg x 1
3 minutes rest
Power Snatch w/ 66kg x 1
4 minutes rest
Power Snatch w/ 70kg x 1 (PR !)
2 minutes rest
Snatch Grip High Pull w/ 70kg x 1

[Bent Over Row w/ 56kg x (1,2,3)x2
2 minutes rest]

[MP w/ 32kg x 1 x 8
2 minutes rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

NOTES:
-The 70kg Power Snatch wasn't really as crisp and smooth as I would have wanted it to , but it really was a max effort so the bar speed suffered a bit.
Next up is an 80kg Power Snatch. Will keep using the ETK style of progression to get there as it seems to be working well now.

ETK Power Snatches, BOR, MP, Pistols Day 4

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1,1
[Power Snatch w/ 56kg x (1,2,3)x2 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 4
3 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]