Medium day

Pullups bw+8kg
5x(1,2,3)

Clean and press 24kg
5x(1,2,3,4)

Swings 24kg
144/8 min M

Variety day

Deadlift
5x115
5x100

Light day

Pullups bw+8kg
5x(1,2)

Clean and press 24kg
5x(1,2,3)

Snatch 24kg
50/6 min L

Heavy day, 24kg press ladder completed

Pullups bw+8kg
5x(1,2,3,4)

Clean and press 24kg
5x(1,2,3,4,5)

Swings 24kg
133/5 min H

Variety day

Deadlift
5x110
5x100

Medium day

Pullups bw+8kg
5x(1,2)

Clean and press 24kg
5x(1,2,3,4)

Swings 24kg
112/7 min M

Variety day

Deadlift
5x105
5x100

Light day

Pullups bw+8kg
5x(1)

Clean and press 24kg
5x(1,2,3)

Snatch 24kg
39/3 min H

Pressed the 32kg once with each arm, PR!

Heavy day

Pullups bw+8kg
5x(1,2,3)

Clean and press 24kg
2x(1,2,3,4,5)
3x(1,2,3,4)

Swings 24kg
160/7 min H

Variety day

Deadlift
5x102,5
5x100

Bench press
1x70
1x75
1x77,5
1x80 (PR bodyweight 78kg)

Medium day

Pullups bodyweight
5x(1,2,3,4)

Clean and press 24kg
5x(1,2,3)

Swings 24kg
70/3 min M

Variety day

Snatch 32kg
1x5 L,R

Swings 32kg
3x5 L,R

Side press 32kg
2x1 L,R

Light day

Pullups bodyweight
5x(1,2,3)

Clean and press 24kg
5x(1,2)

Snatch 24kg
80/10 min L


Again, probably not 50% on the snatches.

Heavy day, pullup ladder completed

Pullups bodyweight
5x(1,2,3,4,5)

Clean and press 24kg
5x(1,2,3,4)

Swings 24kg
218/12 min H


Finished the bodyweight pullup ladder and will now continue with 8kg. After all the pullups and presses I was a "lucky dog" as Pavel says it in the book and rolled double 6 for 12 minutes of all-out swings.

Variety day

Deadlift
5x100
5x100

Bench press
1x70
1x75

The dl technique felt shaky last session so I decided to go lighter this session. Also wanted to feel what all the overhead pressing was doing for other presses so I did some bench presses as well. Felt good.

Medium day

Pullups bodyweight
5x(1,2,3)

Clean and press 24kg
5x(1,2,3)

Swings 24kg
126/7 min M

Variety day

Deadlift
5x110
5x100

Light day

Pullups bodyweight
5x(1,2)

Clean and press 24kg
5x(1,2)

Snatch 24kg
56/7 min L

Heavy day

Pullups bodyweight
5x(1,2,3,4)

Clean and press 24kg
3x(1,2,3,4)
2x(1,2,3)

Swings 24kg
150/7 min H

Medium day

Pullups bodyweight
5x(1,2)

Clean and press 24kg
5x(1,2)

Swings 24kg
80/5 min M