PTP + Crossfit Day 4

Deadlift:

70kg x 5
106kg x 5
3 minutes rest
96kg x 5

Military Press:

38kg x 5
3 minutes rest
32kg x 5

NOTES:

-Decided to skip the WOD as I was tired today.

PTP + Crossfit Day 3

Deadlift:

104kg x 5
3 minutes rest
94kg x 5

Barbell Military Press:

36kg x 5
3 minutes rest
32kg x 5

Modified 'Helen':

3x
[200 rope jumps
32kg swings x 21
12 pull-ups]

Time: 13:19 mins.

PTP + Crossfit Day 2

Deadlift:

70kg x 5
3 minutes rest
102kg x 5
3 minutes rest
92kg x 5
3 minutes rest

Elizabeth (modified)
21-10-9 rounds of:
Power Clean + Front Squat w/ 50kg
Ring Dips

Time: 20:00 mins.

NOTES:
-Broke the PC+FSQ part up in sets of 3 and 4, same thing with the ring dips.
-I expect to have reduced this time to 15 minutes in a maximum of 4 weeks.

PTP + Crossfit Day 1

Deadlift:

70kg x 5
3 minutes rest
90kg x 3 (normal grip)
3 minutes rest
100kg x 7 (mixed grip, grip limiting factor)
3 minutes rest
90kg x 5

BB Military Press:

34kg x 5
30kg x 5

Crossfit WOD:

Fran:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (used 65 lbs instead)
Pull-ups

Deadlifts/MP and Crossfit

Deadlift:

50kg x 5
70kg x 5
90kg x 2 (grip was very weak at this point)
70kg x 8 (same here)

Barbell MP:

40kg x 5
32kg x 10

NOTES:
-Just came back from a long layoff. Jet lag doesn't seem to be 'over' just yet
and the past week's workout seem to have left me with some residual soreness
that still has to subside completely.

THE PLAN:
-Getting back in shape and smashing my previous deadlift PR by the end of June/beginning of July.
HOW? PTP deadlift and MP, followed by standard crossfit wod's. This should :

1. Up my GPP, which must is horrendous.
2. Allow me to gain strength at the same time.

Both should help eachother and hopefully I'll be able to crack that 400 (177kg) pound deadlift soon.

Power Snatch + Upper body work

[Power Snatch from hang w/ 50kg x 1 x 21 *
+/- 30 seconds rest between sets]

[16kg KB cheat curls x 3 x 8
50kg Close grip BB Bench Press lockout x 3 x 8]

[Bent-over Row w/ 50kg x 8 x 3
60 sec rest]

25 swings w/ 32kg KB

NOTES:
*:Alternated between sets of 1 and 2 reps

I'm back.

Back from a long period of inactivity.

Taking it easy this week.

Here's what I did:

7 sets of:
[Power Cleans w/ 53kg x 3
1 minute rest between sets]

3 minutes rest

7 sets of:
[Back squats with heels elevated w/ 76kg x 3
1 minute rest between sets]

3 minutes rest

7 sets of:
[Rings dips w/ 10kg x 3
1 minute rest]

01/10

[Pull-ups w/ 40kg x 1 x 4
alternated w/ jerk + 1N w/ 40kg
2 minute rest]
4x
[40 swings w/ 40kg
1 minute of: jj, mc, thr, jogging]

28/09

[Pull-ups w/ 40kg x 1 x 5
alt w/ 1 x 3 jerk + 1N w/ 40kg]

40 swings

24/09

[Pullups w/ 40kg x 1 x 4
3 minutes rest]

4x
[30 swings w/ 40kg
1 minute of: jumping jacks, mountain climbers, squat thrusts, jogging]

20/09

[One arm Rows w/ 40kg x 1 x 5
Yielding negative (2sec) MP w/ 40kg
1 minutes rest]
4x
[20 swings w/ 40kg
1 min of: jumping jacks, mountain climbers,
burpees, jogging]

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.

Deadlift Meet Day

Last time to deadlift heavy before my stay in Canada. Better make it a good one. It was :-)

Me and a weightlifting buddy used the Charles Poliquin warm-upprotocol to make sure to get the most out of this meet.

Here's what I did:

2x
[4x62kg
10 seconds rest]
3x102kg
30 seconds rest
2x122kg
1 minute rest
1x132kg
2 minutes rest
1x136kg
2 minutes rest
1x142kg
3 minutes rest
1x152kg
4 minutes rest
1x162kg (PR)
4 minutes rest
1x172kg (PR)

NOTES:
-We used paralletes to rest the bar on so we could loop the kettlebell (32kg) around the center of the bar, using a towel as a wedge between the bar and the kettlebell.
We stood on 2 10kg rubber plates, which leaves us about 1-2" higher than an official height deadlift. (bar is 20cm from floor)
-Chalk proved to be very useful for maintaining a good grip. First time I used chalk and I liked it. Got the idea from Anthony DiLuglio's Minute of Strength newsletter.

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]

ETK (1,2) day II

4x
[2 pistols w/ 32kg (L&R)
7 swings w/ 40kg (L&R)
1 minute rest]

ETK (1,2) day I

[Reverse Grip MP w/ 44kg x (1,2)x4
Pull-up w/ 35kg x (1,2)x4
90 seconds rest]