Clean, Bench/ Row & Shrug

OHS w/ Bar x 10 + Sots Press x 5
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5

Back Squat: 30kgx5
50kgx5
70kgx5
90kg, Fail. Holding the weight across your back makes this exercises as anabolic as it is hard with heavy weights and high reps. Somehow front squat seem easy in comparison... The spine is loaded, the body grows when unloaded...

Hang Power Clean w/ 60kg: 5x3 (1 minute rest between sets)

Superset:
5x
Bench Press: 40kgx5
Renegade Row w/ 24kgx2

Dbl Clean w/ 24kgx7; harder than it looks
Dbl Swings w/ 24kgx10

Pistols & Press 2

OHS w/ Bar x 10 + Sots Press x 3
Drop Snatch w/ Bar x 5
Military Press w/ 24kg: 8x1 (1 minute rest between sets)
Pistols w/ 24kg: 1x1 (Hamstring have accumulated fatigue in the past couple of days)

Superset
5x
Glute-Ham Raise x3
16kg Curl x 1

32kg KB Band Pull-Throughs (One handed): 4x10 (L&R)

Clean, Row & Shrug

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Dorp Snatch w/ 30kg x 3
Drop Snatch w/ 40kg x 3
Hang Power Clean w/ 60kg: 4x3 (2 minutes rest between sets)

Superset:
5x
Bent-Over Row w/ 24kg: 5x2
20 Cable Rows

Bent Over Shrug w/ 60kg: 5x5 (holding the top of the shrug to really get a feel for the muscles working this movement)

Planche Holds (60 seconds each): Front, Side (L&R)

Pistols & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 10
Military Press w/ 24kg KB: 5x1 (2 minutes rest between sets)
Racked Pistols w/ 24kg: 3x2 (3 minute rest between sets)
Glute-Ham Raise: 5x2 (1 minute rest between sets)

Superset
5x
32 Kg KB Band Pull Through x 15
16kg KB Curl: 5x1
30 seconds rest

Clean, Row & Shrug

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 40kg x 1
Hang Power Clean w/ 60kg: 3x4 (3 minutes rest between sets)
Bent Over Rows w/ 24kg: 8x3 (1 minute rest between sets)
Bent Over Shrug w/ 60kg: 5x5 (1 minute rest between sets)

Fun Day

I decided to work out today after reading some more motivational material.

Just decided to do something short and sweet:

Natural Glute-Ham Raise: 8x3 (90 seconds rest)

I used 2 kettlebells to hold my hook my feet into and sandbag as knee support. Worked like a charm.

16kg KB curl: 8x1 (1 minute rest between sets)
Thumbless Reverse Wrist Curl: 5x10
Wrist Curl w/ 20kg x 5
Wrist Curl w/ 30kg: 3x5

Forearm Flexors notably stronger than my extensors, will need to work on that. One is only as strong as his/her weakest link.

GTG with Partial Handstand Pushups throughout the day.

Pistols Day 15

Today, I had to train after work again. For some odd reason 40 minutes of cycling can really take it out of you when you have to hit the weights afterward... well, not to worry I always turn to some great motivating articles to get me to want to grip & rip the iron immediately. Here's one that I like particularly:

Bill Pearl's Strongman Act

OHS w/ Bar x 10
DS w/ Bar x 5
Military Press 24kg: 3x2 (3 minutes rest between sets)
Racked Pistols w/ 16kg: 8x2 (1 minute rest between sets)

Deadlift from shin level:

126kgx1
148kgx1 Fail
138kgx1 Fail

Reasons for failing this attempts could be attributed to
1) Not waiting 2 hours after waking to exercise, thus not letting the body be fully 'awake'.
2) Not warming up properly
3) And most likely option is the fact that I attached 2 kettlebell to the barbell and they created an extra distance between my legs and the barbell, thus making the barbell 'heavier' than it already was due to this increased distance...

OHS w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 40kg x 2
Power Clean from Hang w/ 50kg x 3
Power Clean from Hang w/ 60kg x 3
Power Clean from Hang w/ 50kg: 4x3 (1 minute rest between sets)

32kg KB Yielding Press: 5x2 (1 minute rest between sets)
Partial Bench Press w/ 50kg: 5x1
Superset:
5x
16kg KB Curl: x1 (2 minutes rest between sets)
Cable Cuban Press: x5

Sledghammer Clubbell Movements

Pistols Day 14

Felt particularly tired today after bike ride home from work.
Controlled overtraining is showing itsself, will have to start tapering slowly, as I have consciously avoided it twice in this cycle to get PR's to work for me.

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 36kg x 4 (LAST REP was dangerous, focus on quick drop and pushing arms straight up, FOCUS is the key)

Racked Pistols w/ 24kg KB: 5x2 (1 minute rest between sets)

4 Chamber Kicks w/ 2kg: L&R: 2x6 (30 seconds rest between sets)

Superset:
2x
Wheel Rollouts (15 sec hold)
Full Contact Twist w/ 25kg: 6,5

Clean & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5
Drop Snatch w/ 32kg x 5
Drop Snatch w/ 34kg x 3

16kg KB Curl: 3x1
Hang Power Clean w/ 50kg: 6x3 (3 minutes rest between sets)
32kg Yielding Press: 5x2 (2 minutes rest between sets)

Tricep Press (2nd Rung): 5x1

Superset:
6x
82kg hold for time (10 seconds)
Renegade Row w/ 24kg x 2
15 (R,B) Iron Woody Rows
30 seconds rest

Pistols Day 13

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 5

Racked Pistols w/ 24kg: 3x2 (3 minutes rest between sets)

Wheel Rollouts: 15 sec hold x 4
Full Contact Twist w/ 25kg: 5,5,5,4

4 Chamber kicks w/ 2kg: L&R: 3x5

Clean & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 10
Drop Snatch w/ 30kg x 5

Superset:

Hang Power Clean w/ 50kg: 4x4
Yielding Military Press w/ 32kg: 4x3

Tricep Press (2nd rung): 5x1
Commando Pull-ups (switching the weight from one hand to another)

Superset:
4x
82kg hold for time: 4x13seconds
24kg Renegade Rows: 4x2
25 (B,R) Iron Woody Rows: x4
1 minute rest

Pistols Day 12

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 30kg x 6
Racked Pistols w/ 21kg: 2x2
4 minutes rest
Racked Pistols w/ 24kg: 1x2 (sets x reps)
4 minutes rest
Racked Pistols w/ 24kg: 1x1
Racked Pistols w/ 21kg: 5x2 (1 minute rest between sets)

Superset:
4x
Wheel Rollouts w/ 15 sec hold
Full Contact Twist w/ 25kg: 5,5,5,4

4 Chamber kicks w/ 1kg: 5x5 (L&R, 30 seconds rest between sets)

Clean, Press & Row Day 3

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 30kg x 5

KB One Arm Partial OHS w/ 16kg: 3 (L&R)
Hang Power Clean w/ 50kg: 8x3 (1 minute rest between sets)
32kg KB yielding press: 8x2 (1 minute rest between sets)
Tricep Press (2nd rung): 5x1 (1 minute rest between sets)

Superset:
8x
80kg hold for time: 8sec
Double Iron Woody Row (B,R): 15 reps

Pistols Day 11

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 30kg x 3

Racked Pistols w/ 21kg: 6x2 (2 minutes rest between sets)

Superset:
4x
Wheel Rollouts w/ 10 sec Isometric Hold
Full Contact Twist w/ 25kg: 5,5,4,4

4 Chamber Kicks w/ 2kg: 3x4 (30 sec rest between sets)

Clean, Press & Row Day 2

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ Bar x 3

Power Clean from Hang w/ 50kg: 5x3 (2 minutes rest between sets)
32kg KB yielding press: 5x2 (2 minutes rest between sets)
Tricep Press 3rd rung: 5x2 (1 minute rest between sets)

Renegade Row w/ 16kg: 4x8 (30 sec rest between sets)

Superset:
4x
82kg hold for time: 10 sec
25 Iron Woody Band Rows

Pistols Day 10

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 30kg x 3

Racked Pistols w/ 21kg: 4x3 (3 minutes rest between sets)

Superset:
4x
Wheel Rollouts w/ 10 sec isometric hold
Full Contact Twists w/ 25kg: 5,4,4,4

4 chamber kicks w/ 2kg: 2x5 (1 minute rest between sets)

Clean, Press & Row Day 1

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
50kg Hang Power Clean 3x4 (3 minutes rest between sets)
32kg KB yielding press: 3x2 (3 minutes rest between sets)
Tricep Press: 5x2 (30 sec rest between sets, 3rd rung)

Superset:
3x
80kg hold for time: 12 sec
Renegade Rows w/ 16kg: 10 reps
30 Iron Woody Band Rows

Pistols Day 9

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Racked Pistols w/ 21kg: 6x2 (1 minute rest between sets)
Power Clean: 30kgx1
50kgx1
Hang Power Clean: 50kgx2
50kgx5 (+/- max)
80kg hold w/ towels around wrapped around bar: 3x5sec (max: 20 sec)
82kg hold (w/ towels): +/- 10 sec

Superset:
4x
Wheel Rollouts w/ 10 sec hold
Full Contact Twist w/ 25kg: 4 reps

Deadlift & Press

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5

Deadlift:

3 x 102kg
1 x 122kg
1 x 132kg (PR)
1 x 142kg (PR!, making the lifts was mainly determined by grip strength, as I still had more strength to spare. So I will be working my supporting grip in the next couple of weeks, to hit other PR's.)

Military Press w/ 24kg (max reps): 2R+1L, followed by: 5x2 (with a slight push press and slow negative, as always. 1 minute rest between sets)

Tricep Extension (3rd rung): 8x2 (1 minute rest between sets)

Renegade Rows: 3x8 (1 minute rest between sets)

Superset:
4x
Bent Over Lat Shrug w/ 50kg: 8 reps
Seated Lat Row

Forearm Lever: 3kg+3W: 8x3 (2 minutes rest betweens sets)