Pistols, Snatches & Presses Pt II Day 1

[Pistols w/ 24kg KB x 2 x 10*
1 minute rest]

[32kg KB Snatch x 4 x 10
1 minute rest]

[32kg Partial Press x (1+1N) x 3
1 minute rest]

NOTES:
*: Were done barefoot, as always.
Last couple of reps were assisted by non-working foot.

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]

Pistols, Snatches & Presses Pt I Day 1

[Pistols w/ 24kg x 3 x 4
3 minutes rest]

[Snatches w/ 32kg x 6 x (3)+1HP))
3 minutes rest]

[Partial Press w/ 32kg KB x 2 x 3
2 minutes rest]

Pistols & Snatches Pt II Day 2

Pistols w/ 24kg x 2 (L&R)
2 minutes rest
Pistols w/ 24kg x 2 (L&R)
3 minutes rest
Pistols w/ 24kg x 4 + 1 forced rep (hooked heel) (L&R)(PR)
1 minute rest

32kg KB Snatch x 12 (L&R) (PR)

[32kg KB Snatch x 4 x 5
1 minute rest]

Push-ups w/ Red Band x 23

NOTES:
-Those 4 pistols (8 total) are harder than they look. You finished that last reps breathing hard, just like you would with a tough set of snatches.
-Getting closer to that goal of 32/32 snatches with the 32kg KB.

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$

Pistols, Snatches & HIT

[Pistols w/ 24kg x 3 x 4
3 minutes rest]

[32kg KB Snatch x 6 x 2 sets + 2sets x 6 reps High Pulls*
3 minutes]

Floor Press w/ 2x24kg KB x 13
Muscle Up x 3 + 2N
Floor Press w/ 2x24kg KB x 1F
Muscle Up x 3N
Max Push-ups x 7
Romanian Deadlift (straps clean grip) w/ 100kg x 10
Iron Cross w/ 5kg (2 sec hold) x 6

NOTES:
*: My calluses were acting up. Gotta keep those trimmed down.

Pistols & Snatches Pt II Day 1

[Pistols w/ 24kg x 2 x 8
1 minute rest]

[Snatches w/ 32kg x 4 x 8
1 minute rest]

Iron Cross (starting from top position
parallel to the ground 2 sec hold and back up):
w/ 5kg (each arm) x 5 reps

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.

Pistols, Snatches & HIT

[Pistols w/24kg x 2 x 3
3 minutes rest]

32kg snatch x 6 (L&R)*

HIT:
Front Squat w/ 50kg x 6 (heels elevated)
Front Squat w/ 70kg x 5
Back Squat w/ 90kg x 3
Calf Raise w/ BW + 10kg x 12 (L&R)**
Floor Press w/ 2x24kg x 12
BW Muscle Up x 3
Floor Press w/ 2x24kg x 3
BW Muscle Up x 3
Romanian deadlift w/ 100kg x 15 (used straps)

NOTES:
*: The snatches were quite hard after those pistols, that explains the relatively low snatch max
**: Calf raises were too easy, will add twice the weight next time
- Used straps on the Romanian deadlifts because my grip was already pretty tired from the snatches.
- I'm planning on combining this workout with my an olympic lifting day (as my 2nd workout) and a higher volume, lower rest (3rd workout) day which will be based upon the above template of pistols followed by snatches. This way I get to fill in my 3 workouts a week with all kinds of different set/rep ranges and - a plus - I get to investigate the claims of Arthur Jones. (less is more)

Good Mornings Week 8 Pt I

GM w/ 50kg x 9
GM w/ 70kg x 5

[GM w/ 86kg x 5 x 3*
Floor Press w/ 2x24kg x 12,8,6
2 minutes rest]

[KB Snatches w/ 32kg x 5 x 3 (repsxsets)**
2 minutes rest]

Max Muscle Ups (3 minutes rest between attempts)***:
5 reps
rest
4 reps

-----------------------------------------------------
1.5 hours LATER, after reading some old tactical strength challenge scores:

Pistols w/ 24kg x 3 reps (L&R) (PR)

NOTES:
*: This movement is starting to get overdone, progress is stalling. I'm going to
have to change it up. (See comment below)
**: 32kg KB Snatches went well, will be integrating those in my routine soon. They will replace the Good Mornings nicely.
***: I had already accumulated some upper body fatigue due to the floor presses. I reckon that I could have made 7-8 reps if well rested.
-The pistols were a spur of the moment kind of thing. I'm glad to see I have made
progress in this movement without specific practice for it. I will, however, be integrating these into my routine in my quest to finally conquer those Josh Everett tactical strength challenge scores...

Good Mornings Week 7 Pt II

GM w/ 50kg x 8
GM w/ 70kg x 5

[Good Morning w/ 86kg x 3 x 3
+ 32kg KB Snatch (L&R): 1,3,3,3,3
Floor Press w/ 2x24kg KB x 11 (PR) + 3 x 5 (repsxsets)]

NOTES:
-Catch KB Snatch w/ bent legs, keep the bell close.

Olympic Lifting Day 7

Power Snatch w/ 30kg x 2 + 3 x Drop Snatches
Power Snatch w/ 50kg x 1,1,1
3 minutes rest
[Power Snatch w/ 60kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 60kg x 1

[PC+PJ w/ 74kg x 1 x 1,1,F,F,1,1,F
1 minute rest]

Good Mornings w/ 86kg x 4 x 1
4x
[Snatches w/ 32kg KB x 7 (L&R), 4,4,4
Floor Press w/ 2x24kg x 4 x 6
1 minute rest]

NOTES:
-It's hard to complete 15 sets of each exercise (power snatch/pc+pj), therefore if make 15 sets in the snatch, my clean & jerks won't get me that much reps.
-Decided to substitute kettlebell snatches w/ 32kg KB for good mornings. This turned out to be a great idea. I dreamt that I was snatching the 32kg KB with ease... and voila, decided to give a go ;-).
My goal is to get to snatch the 32kg KB 30 reps (L&R) without switching hands.

Good Mornings Week 7

GM w/ 50kg x 7
GM w/ 70kg x 3

[Good Morning w/ 86kg x 3 x 5
Floor Press w/ 2x24kg KB x 5 x 4
2 minutes rest]

Good Mornings Week 6 Pt II

GM w/ 50kg x 8
1 minute rest
GM w/ 70kg x 5
2 minutes rest
GM w/ 80kg x 5
3 minutes rest
GM w/ 86kg x 5 (PR)
3 minutes rest
GM w/ 90kg x 2 (PR)
4 minutes rest
Back Squat w/ 110kg x 1 (PR)

[Good Morning w/ 80kg x 3 x 5
Floor Press w/ 2 x 24kg KB x 3 x 8
30 seconds rest]

Olympic Lifting Day 6

Power Snatch w/ 30kg x 2 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1

[Power Snatch w/ 60kg x 1 x 1,F,F,F,1,1
1 minute rest between sets]

Power Clean + Power Jerk w/ 60kg x 1

[PC + PJ w/ 72kg x 1 x 15
1 minute rest]

[Good Mornings w/ 80kg x 4 x 3
Floor Press w/ 2x24kg x 4 x 3
1 minute rest]

NOTES:
-Snatch: Emphasize the 'stretch', explode, get tall, look up.
-Was fatigued after the 15 sets of PC+PJ, that's why I cut the GM's short.

My terrace

Behold, my dungeon, my workout area.

Good mornings week 6

GM w/ 50kg x 8
GM w/ 70Kg x 5

[GM w/ 80kg x 5 x 4
FP w/ 2x24kg X 5 x 3
2 minutes rest]

1,5x
[
4x
[Swings w/ 24kg x 20
1 minute active rest*]
]

Notes:
*: These were composed of :
Jumping jacks
Mountain climbers
Burpees
Jog

Good Mornings Week 5 Pt II

GM w/ 50kg x 8
GM w/ 70kg x 5

[GM w/ 80kg x 3 x8
1 minute rest]

FP w/ 50kg x 5
Holle DB Deadlift
FP w/ 60kg x 3
Holle w/ 20kg x 2 x 3

Olympic Lifting Day 5

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

[Power Snatch w/ 60kg x 1 + 4xF
1 minute rest]

[Power Clean + Power Jerk w/ 70kg x 1 x 15
1 minute rest]

[Good Morning w/ 80kg x 4 x 5
Holle DB Deadlift w/ 22kg x 1 x 6
1 minute rest]

[Face Pulls w/ Red Band x 20 x 3
1 minute rest]

NOTES:
-The Power snatches were not working today, I only got 1 successful rep (and form wasn't perfect on that one either). So I kept trying to get another rep, basicly doing another 4 sets of snatch grip high pulls. Just getting my body used to the weight. Next time will be better for sure.
-Power cleans went well today. Really focused on 'getting tall' and 'shrugging at the top'. Will up the weight next time.
-The Good Mornings are coming along well, although I think that after this 2 week cycle I just started, I'll have to change things up (another movement). I'm seriously considering doing a Westside cycle while using my warm-ups to keep my technical Olympic Lifting work up to speed.
-The Holle DB Deadlifts were hard, as usual. I had to assist my working hand with my non-working hand and let go at the top for a controlled negative. Great grip builder.

Good Mornings Week 5

Good Mornings w/ 50kg x 8
[Good Mornings w/ 80kg x 5 x 3
Holle DB Deadlift w/ 22kg x 2 x 4
2 minute rest]

Good Mornings Week 4 Pt II

Good Mornings w/ 50kg x 8
Good Mornings w/ 74kg x 5
3 minutes rest
Good Mornings w/ 80kg x 5 (PR)
3 minutes rest
Good Mornings w/ 84kg x 3
2 minutes rest
[Good Mornings w/ 74kg x 3 x 4
1 minute rest]

[Holle DB Deadlift w/ 22kg x 8 x 1
1 minute rest]

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.

Good Mornings Week 4

GM w/ 50kg x 7
[GM w/ 74kg x 5 x 4
3 minutes rest]

[DB MP w/ 22kg x 2 x 3
3 minute rest]

Face Pulls w/ Red Band x 15 x 3

DB Military Press Test

DB Press Test:

20kg x 3 (easy)
26kg x 1 (fail)
22kg x 2L+3R ==>2RM

NOTES:
-Why did I suddenly start doing dumbbell military presses ? Well, mainly because KB MP's are
easier, and I figured that if I ever am going to conquer the 32kg KB, I better start making things
a bit harder.

Good Mornings & Muscle Ups Day 3

Good Mornings w/ 50kg x 7

[Good Mornings w/ 74kg x 3 x 8
1 minute rest]
3 minutes rest
Back Squat w/ 90kg x 1
3 minutes rest
Back Squat w/ 100kg x 1 (PR)
3 minutes rest
Back Squat w/ 104kg x 1 (PR)

15 minute PR Zone:
[Muscle Up w/ 10kg x 18 total reps]

NOTES:
-Good mornings felt good, so decided to see how they were
influencing my back squat. Got a nice PR. Next time I'll hope to
get a 110kg back squat.
-All singles were started in the bottom position (dead start) and followed by
1 complete up and down squat to just below parallel.

Olympic Lifting Day 3

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1
3 minutes rest
[Power Snatch w/ 58kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 58kg x 1,1
[Power Clean w/ 70kg x 1 x 11
1 minute rest]

[Good Mornings w/ 74kg x 4 x 5
2 minutes rest]

NOTES:
-Power snatches went well, I seem to find my groove after the 7th set. Probably due to the fact that muscular strength and power improve during subsequent sets. Next week is back off week.
-I really concentrated on completing the pull and 'getting as tall as possible' with the power cleans. It helped me get a good finish and consequently have the weight land in the 'rack' position nicely.
-Missed the 12th jerk in the power cleans. It's not enough to get the clean, one must remain focused until the jerk is completed successfully. Will keep that focus next time.
-For more information and technique tips, check out Tommy Kono's book, It is - hands down - THE BEST book on olympic lifting you will every buy. You will not regret it. You can get his book 'Weightlifting, Olympic style' here.
-Which brings me to my next point: Next time I'll position some tires in front of the bar to be able to guide the loaded bar down there, as I don't want to cause any unnecessary stress to my body when trying to absorb the shock, IF a jerk is missed.

Good Mornings Week 3

Good Morning w/ 50kg x 5

[Good Morning w/ 74kg x 5 x 3
3 minutes rest]

Good Mornings & Muscle Ups/Bottom Ups Day 2

Good Morning w/ 50kg x 8
2 minutes rest
Good Morning w/ 70kg x 6 (PR)
3 minutes rest
Good Mornings w/ 74kg x 6 (PR)

[Good Mornings w/ 68kg x 3 x 5
1 minute rest]

15 minute PR Zone:
[Muscle Up w/ 5kg x 22
Bottom Up Clean w/ 24kg x 22]

NOTES:
-Good Mornings went well and decided to stop at 74kg to keep my technique smooth.
-Will probably be upping the weight with the muscle-ups next time and I think I will be able to get the same amount of reps I got today (+/- 20).
-Aside from a recent article by Mark Rippetoe, discussing the estimated minimum for starting crossfit, I discovered another very interesting piece on crossfit and the importance of a good strength base:
"Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program."

Olympic Lifting Day 2

Power Snatch w/ 30kg x 1 + 3 Drop Snatches
Power Snatch w/ 30kg x 2

[Power Snatch w/ 56kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 56kg x 1,1
[Power Clean + Power Jerk w/ 68kg x 1 x 15
1 minute rest]

[Good Morning w/ 68kg x 4 x 6
2 minute rest]

NOTES:
-I'm happy with the progress I'm making and am excited to anticipate the 60kg Power Snatch and eventually in the near future, a 70kg power snatch (followed by 15 overhead squats with that weight, of course).
-The power variations are fun, but I have to keep my 'full' versions fresh. Once I reach my 70kg power snatch, I will start working on a >50kg drop snatch to work on my balance in the bottom position.
As for the full clean, I am seriously considering the purchase of some genuine olympic lifting shoes. I agree the are quite pricy, BUT they will:
a) significantly improve my form in the lifts (the added heel makes a big difference in your front squat, for sure)
b) increase my flexibility with regular shoes, as mentioned here.
-Eric Cressey's recent article 'What I learned in 2006'
included some very interesting bits of information. I especially liked lesson #5 and #9. Including those exercises in a weightlifting regime could really balance things out as we tend to work too much in the frontal plane, hardly ever moving sideways. This, however, IS the case in everyday athletic endeavors where any kind of running/quick change in direction is involved. One notable exercise exception might be kettlebell swings as seen explained by Mark Reifkind here and here. In summary, no training program is complete without any multi-planar & single leg movements.
For further reading please go to:
Top Ten Training Tips for Athletic Conditioning Success by Alwyn Cosgrove

-I just upped my amino acid intake and added some creatine to increase power production. These two supplements seem to work great together. Here's Christian Thibaudeau's take on things: "My super secret is to use a combo of creatine, BCAA, and glutamine five times per day. At each serving you ingest 5g of each. The BCAA powder should be at least 50% leucine as this is the most anabolic of the three BCAAs. Glutamine has gotten a bad rep, but when used as part of this stack it's effective. I've had clients gain up to eight pounds in two weeks while losing fat by adding this simple strategy."
-Please understand that my goal is not necessarily weight gain (although in the form of muscle it's a nice side effect), but power production and speedy recovery, focusing on quality supplementation.
-For more info on creatine and (BC)AA's go here:
'Dangerous Creatine' by David Barr
'The Creatine Controversy' by David Barr
'Creatine Combinations' by John Berardi
BCAA info

Good Mornings Week 2

GM w/ 50kg x 7
[GM w/ 68kg x 5 x 4
3 minute rest]

15 minute PR Zone:
[2x24kg KB Military Press x 20 total reps]

NOTES:
-The Good Mornings were pretty hard at first, but after a couple of sets I got
into the groove.
-In my quest to conquer the 32kg KB x 5 MP mark, I am adding the military
press with 2 kettlebells, which is considerably harder than the 1 KB press.
One has to really focus to press straight up, no lean allowed. Once I get 40 total
reps I'll see where I stand with the 32kg.

Good Mornings & Muscle Ups/Bottom Ups: Day 1

Good Mornings w/ 50kg x 7
[Good Mornings w/ 68kg x 3 x 8
1 minute rest]

15 Minute PR Zone:
[Muscle Ups w/ 5kg x 19 reps
Bottom Up clean w/ 24kg x 22 reps (L&R)]

NOTES:
-The good morning variation I use is the 'bent over with bent legs' version as explained in http://www.westside-barbell.com/articles.htm ==> April 02: Back and Ab Training. The good mornings felt great and I was ending the movement explosively , locking out with glutes as in in a squat/deadlift.
-I was planning on doing the muscle ups, but didn't want to spend my time recovering between sets doing nothing. So I supersetted muscle ups with bottom up cleans w/ 24kg KB to keep working my grip. The bottoms up clean were mostly attempts as I haven't mastered it with both hands yet. Will up the weight used for muscle ups when I will be able to double the amount of reps I did today (19x2=38reps).
-The muscle ups were mainly done as singles and doubles, while the bottom up clean were doubles (L&R).

Olympic Lifting Day I

Power Snatch w/ 30kg x 2 + 2 Drop Snatches
Power Snatch w/ 50kg x 1,1
[Power Snatch w/ 54kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1,1

[Power Clean + Power Jerk w/ 68kg x 1 x 10
1 minute rest]

[GM w/ 68kg x 4 x 5
2 minutes rest]

NOTES:
-I finally managed to increase my bests in the power snatches and PC&PJ.
The whole workout was good, but left my nervous system pretty tired. If time would have been plentiful, I would have taken a small power nap, just to take the edge off.
-Although I was tired, I did notice the powerful effect (explosiveness) the combination of olympic lifting and good mornings have together. Good stuff.
-I can imagine these kind of workout aren't the athlete's in-season favorites, but I think they have their place in the off season.

Back on Track: Good Mornings

After browsing through the exercise index at the elite fts site, I noticed this excerpt about Good Mornings:

"To illustrate the power of good mornings, I'll use my wife as an example.[...]

The first good morning session was done with a broomstick and then progressed to good mornings while standing on a band with the other end of the band around her upper traps. Her torso was the weakness and these movements were the solution.

So how did it work? Eleven months later, she squatted 365, bench pressed 240, and deadlifted 315... in the 123 weight class.

The key is to begin and train at the level you're at. If you're too weak to do a good morning, then use a broomstick until you can use a curl bar. Then move to a barbell and so on. Her best good morning before the meet was 225 for three reps."

So I decided to try some good mornings in the recommended rep range:

30kg x 5
50kg x 5
70kg x 5 (bad form, weight a bit too heavy)
60kg x 6
68kg x 5 ==> will be using this weight and go from there.

OBSERVATIONS:
-I felt like jumping a hole in the sky after that last set of 5. My hamstrings and lower back felt full and I can really see the carry over to the back squat, as lowering the bar - in a squatting motion - afterwards feels easy compared to the good mornings themselves.
-Will be using 68kg for now and progress from there. If I can make 225lbs/100kg for 3 reps the 365lbs squat should be well within reach.
-I decided to add good mornings in 3 x a week and keep my regular Olympic Lifting day on Wednesday.

Olympic Wednesday

Power Snatch w/ 30kg x 1 x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1
3 minute rest
[Power Snatch w/ 54kg x 1 x 5
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1,1
Power Clean + Power Jerk w/ 60kg x 1

[Power Clean + Power Jerk w/ 68kg x 1 x 5
1 minute rest]


NOTES:
-This was meant to be my usual Wednesday Olympic Lifting template, but I didn't have a lot of energy left to top my previous gains. Still looking for that moment of clarity to capture my focus and blast those plateaus.

Squat + Bent Over Row

Squat w/ 70kg x 6
Squat w/ 90kg x 4
Bent Over Row w/ 60kg x 5
2x24kg Press x 2
Bent Over Row w/ 60kg x 4
Wheel Rollout 2x5


NOTES:
-This was meant to be a HIT-style workout, but I overestimated the weight selection. Was pretty tired as I did all this after my usual bike ride. The last couple of days were pretty tiring too. Maintaining my gains until I recover.

Quick Workout

Haven't had a lot of time/energy during this holiday period to concentrate on a descent workout.

So here's what I did to keep the groove greased:

2x
[3x(3L+3R) 32kg KB Jerks
3xMuscle Ups /w 5kg]

21 DI XXIII

Power Snatch w/ 30kg x 3 + 2 x Drop Snatches

[Power Snatch w/ 54kg x 1 x 4
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1 x 2

[Power Clean + Power Jerk w/ 68kg x 1 x 4
1 minute rest]

21 DI XXII

Back Off Week

Back Squat w/ 70kg x 6
[Back Squat w/ 98kg x 1 x 4
1 minute rest]

[Military Press w/ 54kg x 1
1 minute rest]

21 DI XXI

Back Squat w/ 70kg x 5

Max tests:

Back Squat w/ 90kg x 5 (had 1 more rep in the tank)
Muscle Up w/ 3kg x 6 (had 1 more rep in the tank)

NOTES:
- As said before, I am quite tired due to early work hours lately, but will be sure to catch up on sleep and rest up for back up week. I'm just going to sit back and let my body supercompensate for my efforts.
- I am quite satisfied with my progress thus far, which has been slow but steady, instead of fast and short. I have been thinking of replacing 'Bodybuilding Fridays' by a HIT day, but I'm going to play it by ear for now and see how I recover from the heavy workouts earlier in the week.
- I am going to keep this up as long as possible and will then probably switch back to my old template or venture into modified westside barbell training (conjugate periodization).
- In the light of my previous point, I am seriously considering getting 'Supertraining' by Mel Siff. I think it could really give me more insights in the complex and fun world of periodization. Keys to progress.

21 DI XX

Power Snatch w/ 30kg x 3 + 2 Drop Snatches

[Power Snatch w/ 54kg x 1 x 6
1 minute rest]

Power Clean + Power Jerk w/ 54kg x 1
Power Clean + Power Jerk w/ 60kg x 1,1

[Power Clean + Power Jerk w/ 68kg x 1 x 6
1 minute]

21 DI XIX

Back Squat w/ 70kg x 6

[Back Squat w/ 98kg x 1 x 8
1 minute rest]

[Military Press w/ 54kg x 1 x 2
1 minute rest]

NOTES:
-I didn't top my previous bests for the Back Squat because I have been accumulating some fatigue due to work related circumstances... Back up week is coming up, will make sure to rest up then.

21 DI XVIII

FSQ w/ 50kg x 6

15 minute PR Zone
[FSQ w/ 76kg x 3 x 3,4,4,3,4,6
GHR w/ 3kg x 3 x 3,4,4,3,4,6]

15 minute PR Zone
[Muscle Up w/ 3kg x 2 x 11
2x24kg Bent Over Row x 3 x 11]

21 DI XVII

Power Snatch w/ 30kg x 1 + 2 Drop Snatches + 1 Power Snach

[Power Snatch w/ 52kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 52kg x 1

[Power Clean + Power Jerk w/ 66kg x 1 x 15
1 minute rest]

NOTES:
- Form is very important for both olympic lifts. The Power Jerk needs to be crisp, initiated with the bar resting on the shoulders/clavicle. If not, the power will not be transferred efficiently from the legs to the the upper body/arms.

21 DI XVI

Back Squat w/ 70kg x 6

[Back Squat w/ 98kg x 1 x 12
1 minute rest]

[Military Press w/ 52kg x 1 x 15
1 minute]

21 DI XV

FSQ w/ 50kg x 7

15 min PR Zone
[FSQ w/ 74kg x 3 x 7
GHR w/ 3kg x 3 x 7]

15 min PR Zone
[Muscle Up w/ 3kg x 2r x 10s + 1r
2 x 24kg Bent Over Row x 3r x 4 sets + 2 x 6s + 1r]

21 DI XIV

Power Snatch w/ 30kg x 2 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 60kg x 1

[Power Clean + Power Jerk w/ 64kg x 1 x 15
1 minute rest]

21 DI XIII

Back Squat 70kg x 6

[Back Squat w/ 98kg x 1 x 4
1 minute rest]

[Military Press w/ 52kg x 1 x 10
1 minute rest]

21 DI XII (Back off week)

FSQ w/ 50kg x 7

[FSQ w/ 76kg x 3 x 3
GHR w/ 5kg x 3 x 3]

[Bent Over Row w/ 2x24kg x 3 x 4
Muscle Up w/ 3kg x 2 x 4]

21 DI XI (Back off week)

Power Snatch w/ 30kg x 1 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 8
1 minute rest]

Power Clean + Power Jerk w/ 50kg x 1 x 2

[Power Clean + Power Jerk w/ 62kg x 1 x 8
1 minute rest]

4x
[4x[4 Chambers] w/ 1kg
45 seconds rest between sets]

21 DI X (Back off week)

Back Squat w/ 70kg x 5

[Back Squat w/ 96kg x 1 x 8
1 minute rest]

[Military Press w/ 52kg x 1 x 3
1 minute rest]

Weighted Leg Work:
3x
[5 reps [4 Chambers] w/1kg]

21 DI IX

FSQ w/ 50kg x 5

15 minute PR Zone:
[FSQ w/ 70kg x (5x2)+(4x3)+6
GHR x (5x2)+(4x3)+6]

15 minute PR Zone:
[Muscle Up x 2 x 10 + 2 Singles
Bent Over Row w/ 2x24kg KB x x 2 x 10 + 2 Singles]

21 DI VIII

30kg Power Snatch x 2 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 11
1 minute rest]

[Power Clean+Power Jerk w/ 62kg x 1 x 15
1 minute rest]

21 DI VII

Back Squat:
70kg x 5

[Back Squat 96kg x 1 x 15
1 minute rest]

[Military Press w/52kg x 1 x 5
1 minute rest]

21 DI VI

Warm-up:
FSQ w/ 50kg x 6

Workout:

15 minute PR zone:
[FSQ w/ 70kg x 4 x 7
Negative GHR x 4 x 7]

15 minute PR zone:
[2x24kg KB Bent Over Row x 2 x 10 + 2 singles
Muscle Up x 2 x 10 + 2 singles]

NOTES:
-Nearly doubled my previous score on both PR zones. Will aim to maintain that rate of progress next week.

21 DI V

Power Day: didn't get to it, had to work late.

21 DI IV

70kg x 5
90kg x 3

[Back Squat w/ 96kg x 1 x 10
1 minute]

[Military Press w/ 52kg x 1 x 4
1 minute rest]

21 DI III

FSQ w/ 50kg x 5

15 min PR Zone:
[FSQ w/ 70kg x 3 x 5
Negative GHR x 3 x 5]

15 min PR zone:

[2x24kg KB Row: (1,2,3)+(1,2)x2 + 5S
Muscle Up: (1,2,2)+(1,2)x2 + 5S]

21 DI II

OHS w/ Bar x 10
Power Snatch w/ 30kg x 3 + 3x Drop Snatch

[Power Snatch w/ 50kg x 1 x 6
1 minute rest]

Clean + Power Jerk w/ 50kg x 1 x 6

[Power Clean + Power Jerk w/ 60kg x 1 x 15
1 minute rest]

21 Day Itch (Again)

About a year ago, I decided to go on a program posted by Charles Staley on T-nation. It's called the 21 Day Itch. It includes powerlifting, olympic lifting and bodybuilding and uses a great set/rep scheme for each. With proper nutrition, you will improve your lifts with it. I have set myself a goal. I won't stop the 21 day itch program before I achieving a 70kg military press.*

Here's what I did today, Monday (Powerlifting day):

Back Squat:

70kg x 5
90kg x 3
[96kg x 1 x 5
1 minute rest]

Military Press:
[50kg x 1 x 15**
1 minute rest]

NOTES:
*:I calculated how long it would take me to achieve the 70kg Military Press... about 5 months. Well... an impressive lift that is worth working for. A BW military press would earn me an elite ranking in that category (according to Dave Werner's Exercise Performance Standard chart).
**:15 reps on the military press felt solid. Will up the weight next time.

Squat, MU & HSPU IX

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1
Clean w/ 30kg + Power Jerk (Technique emphasis)
Back Squat:
70kg x 5
90kg x 3
Clean + Power Jerk (PJ) w/ 50kg x 1,1
Press 50kg x 1
Clean + Power Jerk (PJ) w/ 60kg x 2

[MU w/ BW + 3kg x 2 x 5
HSPU x 2 x 5
30 seconds rest]

Squat, MU & HSPU VIII

OHS w/ Bar x 10
Back Squat:
70kg x 6
90kg x 3
2 minutes rest
[100kg x 2 x 2 + 90kg x 3
2 minutes rest]

[MU w/ BW + 3kg x 2 x 5
HSPU x 2 x 5
1 minute rest]

40kg one arm swing (16+24kg):
7L+7R, 1 minute rest, 5L+5R

Squat, MU & HSPU VII

Sq Sn w/ 30kg x 1 + 2 Drop Snatches
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1,1
Back Squat:
70kg x 5
90kg x 3
2 minutes rest
[100kg x 2 x 3
3 minutes rest]

[MU w/ BW + 3kg x 2 x 3
HSPU x 2 x 3
2 minutes rest]

40kg one arm swing (16+24kg):
5x
[5L+5R
1 minute rest]

Squat, MU & HSPU VI

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sq Snatch w/ 50kg x 1,1
Sq w/ 70kg x 6

[Sq w/ 96kg x 2 x 3
1 minute rest]
2 minutes rest
Sq w/ 100kg x 2 (PR)
3 minutes rest
Sq w/ 106kg x 2 (fail)*

[Sq w/ 96kg x 2 x 2
1 minute rest]

[MU x 2 x 3
HSPU x 2 x 3
1 minute rest]
2 minutes rest
MU x 5 (PR)
HSPU x 1 (PR, increased my ROM so my head touched phone books)
3 minutes rest
MU + 5kg x 3 (PR, will be using 3kg, 5kg is just too much for short rest periods)

5x
[16+24kg one arm swing x 5
30 seconds rest]

NOTES:
-Using a backpack with the desired weight will force me to keep the rings close as I have to compensate for the weight pulling me back during the Muscle Up.
-Will be continuing as I am doing now for the Hand Stand Push Up, increasing the ROM until I touch my forehead to the floor. Next step is HSPU on parallettes. Curious to see how this carries over to the Military Press.
-Hope to be increasing my swing height of the 40kg one arm swing to about head height soon. Then I'll start adding reps.

Squat, MU & HSPU V

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sn Gr High Pull w/ 30kg + Light Band x 1,1,1
Sn Gr High Pull w/ 50kg + Light Band x 2
Sq w/ 70kg x 6

[Sq w/ 96 x 2 x 6
2 minutes rest]

[MU x 2 x 6
HSPU x 2 x 6
1 minute rest]


16+24kg one arm swing x 6
+
4x
[16+24kg one arm swing x 5
30 seconds rest]

Squat, MU & HSPU IV

OHS w/ Bar x 10
Sq Snatch w/ 30kg x 1,1 + 1 DS
Sn Gr High Pull w/ 50kg + Light Band x 1,1,1
Sq w/ 70kg x 5
[Sq w/ 96 x 3 x 4
3 minutes rest]

[MU x 3 x 4
HSPU x 3 x 4 *
2 minutes rest]

5x
[16+24kg one arm swing x 5 **
1 minute rest]

NOTES:
*: Improved Range Of Motion
**: Good grip for about 3/5 sets, slightly increased swing height

Squat, MU & HSPU III

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq Sn w/ 56kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 6 + 1 rep (normally 8 sets)
2 minutes rest]

[Muscle Up x 2 x 8
HSPU (Partial Range) x 2 x 8
30 seconds rest]*

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
30 seconds rest]

NOTES:
-Added some bands to assist me in the muscle up for only 2 sets.
-The muscle up is really a very intense movement. If I could get
a Muscle up w/ 10kg, I think I would have increased my upper body strength
substantially.
-My legs were still tired of the previous evening bike ride home from work.
I will take it easier when faced with a heavy squat session the morning after.

Squat, MU & HSPU II

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 5
2 minutes rest]

[Muscle Up x 2 x 45
HSPU (Partial Range) x 2 x 5
1 minute rest]

Low Swing w/ 40kg (16+24kg):
5x
[5 low swings
1 minute rest]

Squat, MU & HSPU I

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1,1,1
Sq Sn w/ 50kg x 1,1,1
Sq Sn w/ 56kg x 1

Back Squat w/ 70kg x 5

[BS w/ 96kg x 2 x 3
3 minutes rest]

[Muscle-up x 2 x 3
HSPU (limited ROM)x 2 x 3
2 minutes rest]

Squat, Press, Pull VI

OHS w/ Bar x 10
Sq Sn w/ 30kg x 3 + 1 DS
Sq Sn w/ 50kg + 15 OHS (PR)
BS w/ 70kg x 5
BS w/ 90kg x 3
3 minutes rest
BS w/ 96kg x 2 (PR)
3 minutes rest
BS w/ 100kg x 1 (PR)
[BS w/ 90kg x 2 x 5
1 minute rest]

MP w/ 32 kg x 1 x 2

10 minutes of Muscle Up Practice:
'Big Kid's Muscle up' with limited foot support*

NOTES:
-Was pleased with the OHS (&Back Squat) PR . Next step is 52kg: Sq Snatch +OHS x 15
-All Back squats were - as usual - dead start back squats.
*:legs were almost completely straightened out.

Squat, Press, Pull V

BS w/ 70kg x 5
[Back Squat w/ 90kg x 2 x 6
2 minutes rest]

[MP w/ 32kg x 1 x 2
PU w/ 24kg x 2 x 2
1 minute rest]

NOTES:
-Tired, did this after cycling home from work.

Squat, Press, Pull IV

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[BS w/ 90kg x 3 x 4
3 minutes rest]

[MP w/ 32kg x 1 x 4
PU w/ 24kg x 3 x 4
2 minutes rest]

[Partial Muscle Up x 2 x 3
2 minutes rest]*

[L-sit (rings) x 10 sec x 2
1 minute rest]

NOTES:
*: 'Big Kid's Muscle Up': a no kipping, strict Muscle Up.

Squat, Press & Pull III

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 1 Drop Snatch
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1
Sq w/ 70kg x 5
[Sq w/ 90kg x 2 x 8
1 minute rest ]

[MP w/ 32kg x 1 x 8 (last 5 sets were squat thrusts)
PU w/ 24kg x 2 x 8
30 seconds rest ]

[20 second L-sit]

Squat, Press & Pull II

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn w/ 30kg x 1,1

Sq w/ 70kg x 6
[Sq w/ 90kg x 2 x 5
1 minute rest]

[MP w/ 32kg x 1 x 5
PU w/ 24kg x 2 x 5
1 minute rest]

[Tuck Planche: 5 seconds x 3
Tuck Lever: 5 seconds x 3
30 seconds rest]

Squat, Press & Pull I

Back Squat:
30kg x 5
70kg x 3
[90kg x 2 x 3
3 minutes rest]

[MP w/ 32kg x 1 x 3
PU w/ 16kg x 2 x 3
2 minutes rest]

[Tuck Planche: 2 sec x 4
Tuck Lever: 2 sec x 4
30 seconds rest]

Squats & Core Work

OHS w/ 30kg x 1
Sq Sn w/ 30kg x 1,1 + 1 Drop Snatch
Sq Sn w/ 50kg x 1
Back Squat:
70kg x 5
90kg x 3
100kg x 1: fail
Lunges w/ 30kg: 8L+8R

[MP w/ 27kg x 1 x 5
PU w/ 16kg x 2 x 5
1 minute rest]

[5 second Tuck Planche x 8
5 second Tuck Lever x 8
1 minute rest]

Snatches & Core Work IV

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Sq Sn w/ 50kg x 1
Power Snatch w/ 50kg x 1
Sn Gr High Pull w/ 60kg x 3
Sq Clean w/ 50kg x 1,1
Sq Clean w/ 70kg x 1

SNGRDL:
[100kg x 3 x 4
3 minutes rest]

Zercher Squat w/ 50kg x 3

[MP w/ 27kg x 1 x 4
PU w/ 16kg x 3 x 4
2 minute rest]

[Tuck Planche: 5 second hold x 8
30 seconds rest
Tuck Lever: 5 second hold x 8
30 seconds rest]

Snatches & Core Work III

OHS w/ Bar x 10
Power Snatch w/ 30kg x 1 + 3 Drop Snatches
Sq Sn w/ 30kg x 1,1
Sq Sn w/ 50kg x 1,1

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 5
1 minute rest]
110kg x 2
Lunges w/ 20kg:
8L+8R
1 minute rest
9L+9R

[MP w/ 27kg x 1 x 8
PU w/ 16kg x 2 x 8
30 seconds rest]

3x
[10 sec tuck lever hold
KTE 4,2,3
1 minute rest]

3x
[5 second L-sit
5 second tuck planche
1 minute rest]

Snatches & Core Work II

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1,1,1
Sq Sn w/ 50kg x 1,1
SNGRDL:

90kg x 2
2 minutes rest
[100kg x 2 x 6
2 minutes rest]

Lunges w/ 30kg: 8,6 (L&R)*

[MP w/ 27kg x 1 x 5
PU w/ 16kg x 2 x 5
1 minute rest]

6x
[L-sit: 10 seconds
Tuck Planche: 10 seconds
1 minute rest]**

NOTES:
*: The Lunges were surprisingly hard. My left leg is clearly weaker than my left.
I'll probably lower the weight a bit next time, to get my form & balance right.
**: This circuit felt good. I'm going to keep practicing it this way until I get my tuck planche position just right. Then I'll up the 'seconds' and lower the sets.

Snatches & Core Work I(*)

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 2**
Sq Sn w/ 50kg x 1
1 minute rest

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 3 x 4
3 minutes rest]

[MP w/ 27kg x 1 x 3
PU w/ 16kg x 2 x 3
2 minutes rest]

Tuck Planche w/ Heavy Band Assistance 3 x 5 sec holds ***
Alternating: Tuck Planche to Tuck Sit

NOTES:
*: I'm not necessarily going to continue doing the snatches/snatch grip deadlifts, but I will continue using one heavy olympic lift/ powerlift followed by a supplemental single leg exercises (lunges or bulgarian squats). After that I tend to address my core as I am of the oppinion that I have been neglecting it lately. That's why I have set myself a goal to be able to do a stradle plank. Consist practice is the key.
**: I noticed that after stretching my hip flexors, the bar was easily accelerated. There was a certain smoothness added to the movement. I have to keep in mind that it's not because it seems easier that I don't have to explode when the bar gets above knee level.
***: This was my first attempt at a core-oriented circuit. This mainly focused on the feeling one should have when accomplishing a proper tuck sit (by using bands to get your body in the right position). I believe this 'feeling' is a very important part of training for the actual movement.

ETK Day XV

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 5 Drop Snatches
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1,1

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 8
1 minute rest]

MP w/ 24kg (1,2)
PU w/ 10kg (1,2)

ETK Day XIV

Warm-up:

OHS w/ Bar x 10
Power Snatch w/ 30kg x 1 + 10 OHS
Sq Sn w/ 50kg

SNGRDL:

90kg x 2
2 minutes rest
[100kg x 2 x 5
2 minutes rest]

MP w/ 24kg (1,2)
PU w/ 10kg (1,2)
3 minutes rest
MP w/ 32kg: Fail
MP w/ 27kg x 1 (L&R) x 2
PU w/ 16kg x 4,3

ETK Day XIII (Low Volume)

Warm-up:

OHS w/ Bar x 10 + DS x 1
Power Snatch w/ 30kg x 1 + 10 OHS + 5 DS
Sq Snatch w/ 30kg x 1
1 minute rest
Sq Sn 50kg x 1,Rest,1,Rest,1
Sq Sn 50kg x 1 + 15 OHS *
SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 3
3 minutes rest]

[MP w/ 24kg (1-4)x 1,Rest **, (1-3)x1, Rest, (1-2) x 1
Pull-up w/ 10kg: MP w/ 24kg (1-4)x 1,Rest, (1-3)x1, Rest, (1-2) x 1]

[***Swings : 20L+20R, 10L+10R
Plank Hold: 30 seconds, 30 seconds]

Side Plank Hold: 30 sec L, 30 sec R

NOTES:
*:15 Overhead Squat w/ 50kg was hard. Really tought to stabilize everything and move fast after the 10th rep
**: After the first ladder, I felt that 4 sets of (1-4) wasn't going to happen. So I decided to try to press the 32kg, just for fun. My shoulders were already tired, but I did get 1/2 a rep (got above parallel) with my left arm and 1 solid rep with my right arm. I am curious to see what I will be able to do when not too fatigued.
***: Decided to try something new and alternate 2 opposing muscle groups (back and abs). Felt pretty good. Worked up a good sweat.

ETK Day XII

Warm-up:

OHS w/ Bar x 10
Power Snatch w/30kg x 1 + 5 Drop Snatches
OHS w/ 30kg x 10
Sq Sn w/ 30kg x 5 x 1
1 minute rest
Sq Sn w/ 50kg x 1
1 minute rest
Sq Sn w/ 50kg x 1

SNGRDL:
70kg x 2
1 minute rest
90kg x 2
2 minutes rest
90kg x 2
3 minutes rest
100kg x 2 (OK form, slow)
3 minutes rest
106kg x 2 (Ok form, very slow)
1 minute rest
[90kg x 2 x 5
1 minute rest]

[MP w/ 24kg: (1-4)x1,3 mins rest,(1-4)x1,3 mins rest,(1-4)x1
Pull-ups w/ 10kg: (1-4)x1,3 mins rest,(1-4)x1,3 mins rest,(1-4)x1]

Weighted (10kg) Kneeling Wheel Rollout: 3x5
Standing Wheel Rollout: 1x2
Cuban Press w/ Light Bands: 3x12

ETK Day XI

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Drop Snatch w/ 30kg x 5


Sq Snatch w/ 50kg x 1,Rest,1,Rest,1,Rest,1,Rest,1,Rest,1*
Sq Snatch w/ 50kg + 10 OHS**
2 minutes rest
Sn Gr High Pull w/ 70kg: 3,2 ***
2 minutes rest
[SNGRDL w/ 90kg x 2 x 5
2 minutes rest]



[1 Leg Box Squat w/ Bar x 3 x 3 ****
MP w/ 24kg: (1-4)x1 + 3 minutes rest + (1-4)x1
Pull-up w/ 10kg: (1-4)x1 + 3 minutes rest + (1-4)x1]

Sw 24kg 80 reps/4 minutes (L) *****

NOTES:

*:Focused solely on technique here, really concentrated on catching it crisply and extending at the right moment.
**:This was not as easy as it seemed. You really feel the core working to stabilize everything.
***:The first rep of the first set really was a good one, as was the first rep of the second set. Conclusion: work on heavy singles.
****:I decided to add this movement as I needed some one legged work to even out the symmetrical work. I did these before,during and after the ladders. My left leg has a harder time stabilizing than my right leg. Will work on this by adding one rep/set on my weaker leg.
*****: My shoulders were pretty tired due to the pressing and stabilization work, so I decided to substitute snatches with swings.

ETK Day X

Warm-up:

OHS w/ Bar x 10
Sq + Press (in bottom position) w/ Bar x 5
Drop Snatch w/ Bar x 5
Sq Sn w/ 30kg x 1 + 5 DS

SNGRDL:

70kg x 2
1 minute rest
[90kg x 2 x 3
3 minutes rest]

[MP w/ 24kg x (1-4) x 1 + 2 min rest + (1-4)x 1 + 2 min rest + (1-3)x2 + (1-2)
Pull-up w/ 10kg x (1-4) x 1 + 2 min rest + (1-4)x 1 + 2 min rest + (1-3)x2 + (1-2)]

Swings: 10L+10R w/ 24kg

NOTES:

-I changed the notation a bit to fit the screen size. So instead of writing:
(1,2,3,4), I used (1-4). Kind of comes in handy ;-)
-Was quite tired and decided to skip the swings.

ETK Day IX

Warm-up:
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 26kg x 5
Drop Snatch w/ 30kg x 1
Sq Snatch w/ 30kg x 3 (Technique work emphas. crisp form)
Sq Snatch w/ 40kg x 1

5 minutes rest

Sq Snatch w/ 50kg x 5 (In rest pause fashion 1,1,1,1,1)
4 minutes rest
Sq Snatch w/ 56kg x 1 + 4 OHS
5 minutes rest
Sq Snatch w/ 60kg x 1 + 6 OHS (= PR !)
2 minutes rest
Sn Gr High Pull (w/ straps):
[60kg x 3 x 2
2 minutes rest]

SNGRDL:

[90kg x 2 x 10
1 minute rest]

[MP 24kg (1,2,3)x 4
Pull-ups w/ 10kg (1,2,3) x 4
1 minute rest between each set]

Sw 24kg: 180reps/11 minutes (H)

10 Frog Kicks

ETK Day VIII

Warm-up:
OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn 50kg x 1 Fail (See notes below why)

SNGRDL:

70kg x 2
1 minute rest
[90kg x 2 x 6
2 minutes rest]

[MP 24kg: (1,2,3) x 2 + (1,2)
Pull-ups w/ 10kg: (1,2,3) x 2 + (1,2)]

Sn w/ 24kg: 62 reps/ 6 minutes (L)

NOTES:
- Didn't properly execute the squat snatch and wasn't ready for the bottom catch.
Why ?
1) I wasn't extending/exploding at the right point. I exploded right above the knee (almost at knee level). This caused the bar to be too far away from my body, thus making I adjust the pull (automatically) to pull the bar more towards me. The result was that the bar still had rearward momentum when I caught it in the (semi, see below) bottom position. I was able to recover by turning around and propping the bar up on one side (or tip), mollesting a cardboard box - which slowed it down a bit - along the way. Dropping the bar would only have been possible had the bar been equipped with bumped plates and the floor with a lifting platform. Could you imagine what damage a 50kg object would have done (not to mention the noise?) on a 3rd floor of an appartment buildling ? Right, so that's why I'm getting to point #2.
2)I have to get used to catching in the bottom position. My catch here was more fit for a power snatch. For this I will make use of the drop snatch with medium weights and snatch grip push presses.
3)I will be doing more technical practice in the future, insuring a crisp snatch form, before attempting really heavy weights. Multiple sets of low reps sets with 75-80% of 1RM seem to be a good way of getting there.

ETK Day VII

No Warm-up

SNGRDL:

70kg x 3
2 minutes rest
[90kg x 3 x 4
3 minutes rest]

[MP 24kg x (1,2,3) x 5
Pull-up w/ 10kg x (1,2,3) x 5
45-60-90 seconds between 2nd-5th set]

Sw w/ 24kg: 114 reps/5 minutes (M)

ETK Day VI

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn w/ 50kg x 1 + 5 OHS
Sq Sn w/ 50kg x 1

SNGRDL:

70kg x 3
1 minute rest
80kg x 2
1 minute rest
90kg x 2
3 minutes rest
96kg x 2: Form = ok, Speed = ~
3 minutes rest
100kg x 2 Form = +/- Speed = Very Slow
1 minute rest
[90kg x 2 x 5
1 minute rest]

[MP 24kg (1,2,3) x 2
Pull-up w/ 10kg (1,2,3) x 2
30 seconds rest between sets]

Sw w/ 24kg: 188 reps/8 minutes (H)

ETK Day V

Warm-up:
OHS w/ bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5 (no wraps)

SNGRDL:

70kg x 2
1 min rest
80kg x 2
1 min rest
[90kg x 2 x 6
2 minutes rest]

[MP w/ 24kg x (1,2,3)x 3
Pull-up w/ 10kg x (1,2,3) x 3
1 minute rest between each ladder]

Snatch w/ 24kg: 88reps/10 minutes (L)

15 frogs kicks

ETK Day IV

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/50 x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
[90kg x 3 x 4
3 minutes rest]

[Press w/ 24kg: (1,2,3) x 4
Pull-up w/ 10kg : (1,2,3) x 4
Rest Periods between each ladder:
R1= 1 minute
R2= 1.5 minutes
R3= 1.75 minutes]

Sw 24kg 120/6 minutes (M):
(10L+10R)x2+RI+10L+10R+RI+10L+10R+RI+10L+10R+RI+10L+10R

ETK Day III

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
2 minutes rest
[90kg x 2 x 8
1 minute rest]

[MP w/ 24kg: (1,2,3) x 2
Pull-up w/ 10kg: (1,2,3) x 2]
2 minutes rest
[MP w/ 24kg: (1,2) x 1
Pull-up w/ 10kg: (1,2) x 1]

Sw 24kg x 100/4min (H):
(10L10R10L10RRI10L10R10L10RRI10L10R)

ETK Day II

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5

SNGRDDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
[90kg x 2 x 5
2 minutes rest]

[MP 24kg: (1,2)x2,R,x1
Pull-up w/10kg: (1,2)x2,R,x1]

Sn 24kg x 76/11 min L:
(5L5RRI5L5RRI5L5RRI3L3RRI3L3RRI4L4RRI5L5RRI3L3RRI5L5R)

ETK Beginnings

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Snatch Grip High Pull w/ 50kg x 5

SNGRDL:

70kg x 3
1 minute rest
80kg x 2
1 minute rest

[90kg x 2 x 3
3 minutes rest]

[Press w/ 24kg: 3x(1,2,3,R) R=2mins
Pull-ups w/ 10kg: 3x(1,2,3)]


Sw w/ 24kg (M): 70 reps/3 minutes: 10L/10R,10L/10R,10L/10R,Rest,10L

NOTES:
-Yes, I bought Enter The Kettlebell E-book. It's a good read (although I haven't finished it yet), I recommend it.
Looking forward to breaking some plateaus and getting in shape, Secret Service Style.
-The first series of swings were completed in 1 minute. All swings were to parallel or chin level.

SNGRDL, Press & Pull VI

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w 30kg x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
86kg x 2
3 minutes rest
90kg x 3 (good form)
3 minutes rest
96kg x 3 (bad form)

Max MP Test:
24kg x 2
2 minutes rest
24kg x 3
5 BW Pull-ups
3 minutes rest
27kg x 1 Fail

[Iso Hold 32kg bottom MP position x 4 seconds x 8
Pull-up w/ 10kg x 4 x 8
1 minute rest]

[EW w/ 3kg plates (as the 'wheels') x 3 (w/ 3 second hold) x 2
1 minute rest]

NOTES:
-Next SNGRDL cycle will be 4 weeks long, using 90kg.
-Wheel Rollouts were done using 3kg plates, they are smaller than 5kg plates, forcing
me closer to the ground, thus increasing abdominal recruitment.

SNGRDL, Press & Pull V

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Squat Snatch w/ 30kg x 5
Drop Snatch w/ 30kg x 3
1 minute rest

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
2 minutes rest

[86kg x 2 x 6
2 minutes rest]

[Press w/ 24kg x 3 x 4
Pull-up w/ 10kg x 5 x 4
2 minutes rest]

SNGRDL, Press & Pull IV

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
3 minutes rest
Squat Snatch w/ 52kg x 1 + 3 OHS (PR)
3 minutes rest
Squat Snatch w/ 56kg x 1 + 4 OHS (PR)
2 minutes rest

SNGRDL:

[86kg x 3 x 4
3 minutes rest]

[Press w/ 24kg x 3
Pull-up + 10kg x 6 x 3
1.5 minutes rest]

[Evil Wheel x 5 x 2
1 minute rest]

5x Medicine Ball Overhead Squats

NOTES:
-2 Squat Snatch PR's. Everything felt good, so I decided to try some PR's.
Next time I'll go for 60kg.

SNGRDL, Press & Pull III

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Hi Pull w/ 50kg x 5
Power Clean 70kg x 1

SNGRDL:

80kg x 2
[86kg x 2 x 8
1 minute rest]

Pu Max attempt w/ 10kg: 8 reps

[Press 24kg x 3 x 10
PU vs RB x 3 x 5
30 seconds rest]

SNGRDL, Press & Pull II

Warm-up:
OHS w/ Bar x 10
OHS w/ 30kg x 10
Snatch Squat w/ 50kg x 1 + 5 OHS

SNGRDL:

70kg x 2
2 minutes rest
[86kg x 2 x 5
2 minutes rest]

[Press x 4 x 6
Pull-up vs RB x 3 x 6
1 minute rest]

SNGRDL, Press & Pull I

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Hi Pull w/ 50kg x 5

SNGRDL:

70kg x 1
1 minute rest
80kg x 1
1 minute rest
[86kg x 2 x 3
2 minutes rest]

[Press x 4 x 5
Pull-up x 4 x 4
2 minutes rest]