Legs

Complex (1 Power Clean + 1 Front Squat + 1 Push Jerk, all resetting)
95x3
135x3
155x3
155x3
155x3

Superset
High Leg Press - 270x12, 360x12, 450x12
Glute Ham Raise - 3x12

Leg Extension - 3x15.....150
Seated Hamstring Curl - 3x15....80, 80, 90

Haven't done olympic lifts in ages, it was on a whim, also felt amazing.  155 was decently light, it was mostly general fatigue.

Legs + Random

Hip Thrusts
135x10
225x10
275x10
315x10
365x10
405x8

Prowler Countdown, starting at 360
Time - 8:40

Superset
Hang Power Cleans - 135x8, 6, 6
KB Overhead Carry - 50s for 3 sets, as far as possible

Hanging Leg Raises - 10, 8, 8

Wow, 405 for 8 reps, that was really heavy but also felt amazing.  The countdown is simple, push prowler across gym at 360, take one plate off and keep going until you are down to just 45 pounds, so 8 sets total....felt good.  The overhead carry with the kettlebells was really tough, I didn't walk too far.  Good workout!

Conditioning

Power Clean and Push Jerk from blocks (touch and go)
95x10
95x8
95x8

3 Rounds, each for time
Run 0.10 miles
20 KB Swings - 50
10 Burpees
30 Double Unders
150 metre row
Times - 4:34, 4:23, 4:39

Felt nice to do some clean and jerks again, was careful because of my SI joint but 95 is also very light for what I usually do, but enough to feel a bit of the burn.  The timed parts were fun, oddly, kept it fairly consistent.

Posterior Chain

Time to hit some heavy deadlifts.

Sumo Deadlifts (all resetting)
warm up
135x5
135x5
225x5
225x5
work sets
275x3
275x3
315x3
365x5
365+46 lbs of chains x3
385+46 lbs of chains x2

Power Cleans (resetting)
135x5
155x5
185x5

Pull Through
62.5x10
72.5x10
82.5x10

First time using chains, it was interesting, as you pick the weight up it gets heavier, but there isn't enough room for all the links to get lifted so I may have to try this another way next time.  Fun workout though.

Conditioning

Today I worked out with Ryan and Geoff, man it was a grueling one, they do conditioning every Sunday so I decided to join.

4 Rounds
10 Box Jumps - 37 inches (first set only at slightly lower box)
15 Sumo Deadlifts - 135
10 Kipping Chinups

3 Rounds
Hang Power Cleans - 135x8, 7, 6
15 Rope Slams
15 KB Swings - 50

Travelling Lunges - 3x10.....115

Ab Rollout - 3x10

That was one sweaty workout, the first two triplets were untimed, we all started at different stations but seemed to finish around the same time so we moved onto the next one right away.  The hardest ones were the rope slams, box jumps at the higher height, and the cleans were tough.  The lunges and rollouts were done at the end as finishers, tough but fun workout.

Upper Body

Cable Bench Press
20x12
24x12
26x12

Wide Pulldown - 3x12.....30

Overhead Work
Push Press - 95x12 reps
Military Press- 95x12 reps
Push Press - 115x10 reps

Tall Hang Power Cleans
115x10
125x8
125x8

Overhead Rope Extension - 47.5x12, 52.5x12, 12
Cable Curl - 47.5x12, 12, 12

I kept switching the overhead stuff because I was jumping in on sets of Brett`s power cleans and just decided to do his weights.  Tall hang power cleans, if anyone doesn`t know what they are, are cleans from the hang with almost no bend forwards, it`s very tough and all hip drive.

Legs

This didn't really fitt with my program, but Brett and Josh were doing some cleans so I decided to join.

Squat Cleans (all resetting)
95x3
135x3
155x3
185x2
switched to power cleans
205x2
225x0 (spectacular fail)
195x1
205x1
225x1

Front Squats
115x5
165x3
185x3
205x3
225x3

A couple things, I switched to power cleans because my back felt weird, not like it was hurt, but my one erector simply felt uncomfortable, the cleans that followed and squats were all fine, so clearly nothing injured.  The fail however, could have been bad.  My gym has a stupid policy that the weights cannot be dropped, but I should have bailed as I have plenty of exposure of how to bail safely.  Because I partially tried to save it, but 225 was too heavy for that, I dropped the weight onto my one quad and am now sporting a massive bruise, ah well it could have been worse.  I am happy however to have gotten it afterwards, and it actually felt pretty easy but I didn't want to risk it.  I was still recovering from my leg workout Wednesday, but this was still fun.

Legs

The gym was muggy so I knew I'd sweat.  I also wanted to try power cleans very lightly to see how they feel.

Power Cleans (resetting)
95x5
then 3x5 at 135

Prowler Sprints (1 set is there and back)
180x1 set
270x1 set
270x1 set

80 Travelling Lunges with 50 lbs on back in 4:46 (40 per leg)

The cleans felt good, I'm not about to rush into that one, as the explosive movements will take longer, 135, however, felt pretty easy.  The prowler sprints are different than how I usually do the prowler, simple, you run with it, or simply move as fast as possible.  My lungs and legs burned like crazy.  The last thing, the lunges were random and made up on the spot.  I put 50 pounds on my back for lunges (which is light) and did 80 in a row, so essentially a 5 minute set of lunges.....holy hell.  I was hoping to not need to set the bar down and I didn't, but that one hurt but felt awesome....oh how I missed this!

Pull

Cleans from Pins with straps (all resetting)
135x5
155x5
175x5
195x4

Neutral Pulldown - 3x8....forget weights

Cable Row - 120x12, 140x12, 12

TRX Reverse Flies

TRX Curls - 3x10

Last time I will do cleans with straps for heavier weights....

Legs

Today was a boo ya day!

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x2
315x2

Hack Squats
140x8
180x8
230x8
270x8

Complex (1 Power Clean+3 front squats+1 push jerk+3 back squats = 1 rep)
135
155
175
185

I have squatted 315 for a double before, but at the peak of my strength phase, there have been times where I thought I'd never get to that again.  Here I am doing just that, it was fucking heavy, but felt amazing.  The complex was also fun.

Legs

Box Front Squats
warm up
95x6
135x5
135x5
work sets
185x5
205x5
235x5

Complex (2 Power cleans + 2 Hang Squat Cleans = 1 rep)
95
135
155
175
185

Eco Mill Sprints
8mph x 30 seconds
10 mph x 30 seconds
11 mph x 30 seconds
11 mph x 30 seconds

Good workout, heavier weight on the front squats, but those eco sprints simply killed me, my legs (mainly hamstrings) were so burned out I had to sit for about 10 minutes when this was over!

Legs

Awesome leg day.

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x3

Power Cleans (touch and go)
135x5
155x5
175x5
185x5

Eco Mill Sprints
8mph x30 sec
10mph x30 sec
10mph x30 sec
10mph x30 sec

That was a good workout.  I don't really know why I started doing low bar back squats again, but boy does it feel good.  Sometimes when I go into squatting workouts, any style, they can feel tight and just off, the last three times in a row have all felt good and stable.  295 for a triple I am very pleased with, I asked for a spot and I think that confidence helped.  My all time record is 315 for a double, maybe I can beat that one day (there was a time when I thought I never would).  The power cleans and sprints were wind sucking but fun.

Pull

Hang Power Cleans
warmup
95x5
95x5
work sets
135x5
155x5
175x5

Chinups - 13, 9, 8, 8 (I think)

Face Pull - forget weights

Cable Curls, also forget weights

Didn't use straps this time, 175 was also done continuous.

Pull

Decided to do some hang power cleans with straps, not really sure why....it felt awkward

Hang Power Cleans (with straps)
135x5
155x5
185x5
205x1
205x2

Weighted Neutral Grip Pullups - 45x8, 7, 6

Reverse Flies
25sx10
27.5sx10
30sx10

EZ Bar Curls - 70x10, 80x6, 6

The cleans didn't feel normal, 205 for a double for the last isn't bad, they just felt weird.

Full Body

This was more of a posterior chain workout, pretty much all Brett's idea, these workouts are fun.

Superset
Power Cleans (touch and go)
135x4
155x4
185x4
205x4
Box Jumps - 4x4 at 37 inches

Power Clean and Split Jerk (touch and go)
135x4
155x4
155x4
155x4

Band Deadlifts (touch and go, 3 bands)
155x8
205x8
225x8

Trap Bar Deadlift (touch and go, assuming bar weighs 60 pounds) - 3x8....270

So many pulls from the floor, my posterior chain was hammered after this.  I am very happy with how the power cleans went, I seem to lift more with a workout partner, one of them was an incredibly cute girl, that helps, the box jumps were kind of easy however.  The power clean and split jerk was the hardest by far, my lungs and grip were in pain.  Band deadlifts was a new one, it was kind of cool, 225 felt heavier than it normally would.  We used a different trap bar than I am used too, but we added 210 pounds, so assuming it weighs the same as the one I normally use it would be 270, my grip was the limiting factor there.

Full Body

Power Cleans from Blocks (all resetting)
warmup
95x5
135x5
155x5
185x3
work sets.....3x3 at 205

Rack Bench Press
warmup
135x5
185x5
225x3
work sets - 255x4, 3, 3

Wide Grip Pullups - 12, 12, 10

Leg Extension - 120x15, 140x15, 150x15

The cleans all felt good but when this comes around again I'll stick with 205 again, I'm focussing on crisp form and the last rep on the last set was caught slightly forwards.  The rack bench press was heavy, I'll stick with 255 for a bit to get more overall reps.  The leg extensions was more to get some quad work in.

Full Body

Decided to kind of reset my power cleans, I have a bad habit of sometimes catching the weight on my toes, so I tried dropping more into the partial squat and didn't focus on weight as much.

Power Cleans from blocks (reset each time)
warmups
95x5
135x5
155x5
work sets - 3x3.....185

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Cable Row
140x8
160x8
180x8

The power cleans felt good, not overly heavy but not light either.  I am very happy with the bench presses, first time getting 95s for 6 reps, good workout!

Full Body

I'm still wondering if I need a bit of a break, lets see how today goes.

Power Cleans (from blocks)
135x5
155x5
185x5
205x3
225x1

Front Squats
155x6
185x6
205x6

Military Press - 3x5....115

hmm, not bad, but not great either.  Ill decide if I should take a break later.

Conditioning/Core

Whenever I decide to tackle a older timed workout it can be bittersweet.  I get nervous because I know if I do worse I'll be hard on my myself, but if I do better I am always left feeling happy.  Time to try this relatively short one out again from crossfit, my old time being 10:32.

3 Rounds for time
15 Hang Power Cleans - 135
15 Burpees
Time: 8:03

Machine Crunch
170x15
200x15
220x15

Russian Chair Leg Raises - 3x15

That is almost exactly 2:30 faster than before, so I am pleased with that.  Last time I wrote that my lunges were the limiting factor, that was true again today.  My legs were slowing my down but I gave it my all, the burpees turned into a very slow motion but it was a tough little circuit.  Sweaty by the end of it but only really because of the first metcon.

Upper Pull

I used a different barbell for the cleans this time, I knew it would be different as this one spins a lot, Eric, another oly lifting enthusiast said the same thing.  It was all I had access too at this time though so I needed to make due.

Power Cleans from Pins (right at knee level, resetting)
135x5
155x5
185x4
205x3
225x1

Weighted Chinups
Bwx8
35x6
45x6
45x6
45x6

Face Pulls - 3x10.....65

Preacher Curls - 80x10, 90x10, 100x10

225 was heavy, I only attempted a single, I wonder if I could have gotten more if I used the proper bar.  Having said, knowing I can still clean 225, boo ya!