ETK MP/PU

[MP w/ 26kg x (1,2,3)x4
PU w/ 16kg x (1,2,3)x4
2 minutes rest]

Speed SNGRDL's, MP/PU

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

Snatch Grip Deadlift w/ 70kg x 1

[Snatch Grip Deadlift w/ 90kg x 1 x 15
1 minute rest]

[MP w/ 26kg x (1,2,3)x2
PU w/ 16kg x (1,2,3)x2
2 minutes rest]

MP w/ 28kg x 4
PU w/ 16kg x 5

[Side Bends w/ 32kg x 8 (L&R) x 3
1 minute rest]

EDT Deadlift, BOR, MP/PU Day I

Deadlift from 2" blocks:

62kg x 3
82kg x 3
102kg x 2
2 minutes rest
122kg x 1
3 minutes rest
[142kg x 1 x 2
1 minute rest]

[132kg x 1 x 15
1 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)
2 minutes rest]

[MP w/ 26kg x (1,2,3)x5
PU w/ 16kg x (1,2,3)x5
2 minutes rest]

Good Mornings IV, ETK Bent Over Row & MP/PU

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

Deadlift off blocks:
82kg x 1
102kg x 1
122kg x 1
2 minutes rest
142kg x 1
4 minutes rest
162kg x 1F

[MP w/ 26kg x (1,2,3)x3+(1,2)
PU w/ 16kg x (1,2,3)x3+(1,2)**
2 minutes rest]

NOTES:
*:Lower back soreness was too great to continue doing the Good mornings.
Will be switching to partial to full range deadlift singles now in an effort to get my deadlift to 186kg or 411 pounds before the end of August. Current deadlift max is 160kg. Deadlift training will be limited to once a week heavy singles and maybe another speed day.
**: Switched up the 24kg with the 16kg, which made the pull-ups more crisp and thus more efficient CNS-wise. For more info see this link: Everything is about to change.

Good Mornings III, ETK Bent Over Row & MP/PU

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

[Good Morning w/ 80kg x 3 x 5
2 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)x2
2 minutes rest]

[MP w/ 26kg x (1,2,3)x1+(1,2)x1
PU w/ 24kg x (1,2,3)x1+(1,2)x1
2 minutes rest]

Good Mornings II, ETK Bent Over Row & MP/PU

GM w/ 50kg x 5
GM w/ 70kg x 3

[GM w/ 80kg x 3 x 3
3 minutes rest]

[Bent-Over Row w/ 76kg x (1,2,3)x4
2 minutes rest]

[MP w/ 26kg x (1,2,3)x 3
PU w/ 24kg x (1,2,3)x3
2 minutes rest]

Good Mornings, ETK Bent Over Row & MP/PU

GM w/ 50kg x 6
GM w/ 70kg x 5
GM w/ 80kg x 4

[Bent Over Row w/76kg x (1,2,3)x2+(1,2)
2 minutes rest]

[MP w/ 32kg x (1,2,3)x2+ (1,2)
PU w/ 24kg x (1,2,3)x2+ (1,2)
2 minutes rest]

NOTES:
-Pull-ups w/ 24kg still felt heavy.
-Good mornings were introduced in an effort to improve my deadlift indirectly.
Lower back soreness will be part of this kind of training.

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]