Windler Week 1, Press, Deadlift, Platform DL + RDL, Wt. Pull-ups + Wt. Dips, Reverse Hypers + Bent Rows

Saturday 3-31

TRAINING:
A. Press - 65% x 5, 75% x 5, 85% x 5+
B. Deadlift - 65% x 5, 75% x 5, 85% x 5+
C1. Platform DL - 3 x 5; no rest
C2. RDL - 3 x 5
D1. Wtd. Pull-ups - 3 x 5
D2. Wtd. Dips @ X050 - 3 x 5
E1. Reverse Hypers - 3 x 5
E2. Bent Over BB Rows - 3 x 5

TRAINING OUTCOME:
A. 120-140-160 (7)
B. 335-385-435 (10)
C1 - C2. 225-245-265
D1. 65-65-65
D2. 35-35-35
E1. as Rx'd
E2. 135-135-135

Cycle Two: Deload/Transition Week, Day 3

Thursday 3-29

TRAINING:
A. Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
B. Front squat - 60% x 5, 65% x 5, 70% x 3
C. Good morning - 3 x 8 light
D. Hollow Rocks - 60 Total
E. 15 Burpees AFAP; rest 1 min

TRAINING OUTCOME:
A. 95-135-190-190-190-190-190
B. 225-245-265-245-225
C. 145-145-145
D. as Rx'd
E. as Rx'd

Cycle Two: Deload/Transition Week, Day Two

Tuesday 3-27

TRAINGING: Deload
A. Snatch + 2 OHS - 60% x 5
B. HPC + Power Jerk + Jerk - 60 - 75% x 5
C1. Weighted Dips - 65% x 5, 75% x 5, 85% x AMRAP
C2. Snatch Grip Pull-ups - AMRAP (-1) x 3
D. Halting Snatch DL - 75% x 3 x 5
E1. Dumbell Swings x 15 x 3
E2. Hollow Rocks x 20 x 3

TRAINING OUTCOME:
A. 95-125-150-150-150-150-150
B. 190-200-210-220-230
C1. 5-5-7
C2. 7-8-10
E1. 70#
E2. as Rx'd

Cycle Two: Deload/Transition Week, Day One

Monday 3-26 - Deload/Transition Week

TRAINING:
A. Hang Power Snatch + Hang Snatch 60% x 2 x 5
B. Hang Power Clean + Power Jerk + Hang Clean + Jerk - 60% x 4 x 5
C. Back Squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
D. Press - 3 x 8
 
TRAINING OUTCOME:
A. 150-150-150-150-150
B. 190-190-190-190-190
C. 250-270-295-315
D. 150-155-160 (7+ long 1)
 
WWI: 201.4

General Cycle: Week 4 - MAX DAY

Saturday 3-24

TRAINING:
A. Snatch - Max Attempt
B. Clean and Jerk - Max Attempt
C. Back Squat - Max Attempt
D. Stiff-Legged DL - 3 x 5
E. Ab Wheel - 3 x 20

TRAINING OUTCOME:
A. 95-135-160-185-205-215-225-235(5# PR)
B. 245-265-280-295(5#PR)-305(Clean only)
C. 225x3-275x2-315-355-385-405-420(tied old PR)-435(fx2)
D. 275-275-275
E. as Rx'd...at home.

General Cycle: Week 4, Day 15

Thursday 3-22


TRAINING:
A. Snatch - 90% x 1
B. Clean & Jerk - 90% x 1
C Front Squat - 95% x 1 x 2
D1. Ab Wheel  3 x 15
D2. Side Planks - 1 min/side x 3

TRAINING OUTCOME:
A. 95-135-160-185-205-225
B. 225-245-265-275
C. 225-275-315-340-355
D1-D2 as Rx'd

Notes:
Jerk was sketchy today and ran out of time for second set of 355 on FS.

General Cycle: Week 4, Day 14

Tuesday 3-20


TRAINING:
A. Power Snatch - 75% x 2 x 3
B. Power Clean & Jerk - 75% x 2 x 3
C. Snatch Balance - Max for the Day

TRAINING OUTCOME:
A. 135-155-175-175-175
B. 175-230-230-230
C. 95-135-185-205-225-245-255(f)

General Cycle: Week 4, Day 13

Monday 3-19


TRAINING:
A. Snatch - 95% x 1
B. Clean & Jerk - 95% x 1
C. Back Squat - 90 - 95% x 1 x 5
D. SLDL - 3 x 5

TRAINING OUTCOME:
A. 95-95-135-155-175-195-215-220-225
B. 235-255-275-290
C. 225x3-295x3-335x2-370-390-395-400-405-410
D. 275-295-295-295

WWI: 201.6

St. Patty's Day IWT: Press + Double Unders, DL + Box Jumps, Tire Flips, CTB Pull-ups and Wtd. Dips

Saturday 3-17

TRAINING:
4 Rounds of:
A1. Press - 75-85% x 3 x 4; rest 10 seconds
A2. Double Unders - 30 UB x 4; rest 4min b/t rounds
B1. Deadlift - 75-85% x 3 x 4; rest 10 seconds
B2. 30" Box Jumps x 10 x 4 - Alternating with Partner; rest 4 min b/t rounds
C. Tire Flips x 8 x 5 rest 2-3 min b/t rounds
D1. Dead Hang CTB Pull-ups - AMRAP (-1) x 5; rest 2-3min
D2. Wtd. Dips - ARAMP (-1) x 5 rest 2-3min

TRAINING OUTCOME:
A1. 155-165-175-185(x2)-175-185(x2)
A2. UB-UB-UB-UB
B1. 425-445-465-485
B2. As Rx'd
C. as Rx'd
D1. 7-7-6-6-6
D2. 35x7-55x7-75x6-90x4-100x3

Erin Go Bragh!

What Shall I Say About the Irish?

The utterly impractical, never predictable,

Sometimes irascible, quite inexplicable, Irish.

Strange blend of shyness,

pride and conceit,

And stubborn refusal to bow in defeat.

He's spoiling and ready to argue and fight,

Yet the smile of a child

fills his soul with delight.

His eyes are the quickest to well up with tears,

Yet his strength is the strongest

to banish your fears.

His hate is as fierce as his devotion is grand,

And there is no middle ground
on which he will stand.
He's wild and he's gentle,
he's good and he's bad.
He's proud and he's humble,
he's happy and sad.
He's in love with the ocean,
the earth and the skies,
He's enamored with beauty wherever it lies.
He's victor and victim, a star and a clod,
But mostly he's Irish—
in love with his God.
http://islandireland.com/Pages/folk/sets/sayings.html

General Cycle: Week 3, Day 12

Thursday 3-15

TRAINING:
A. Snatch - 90-95% x 1 x 3
B. Clean & Jerk - 90-95% x 1 x 3
C. Paused Back Squat - 2RM (3 sec in the hole)
D. SLDL - 3 x 6

TRAINING OUTCOME:
A. 95-135-155-175-195-215-220-225*
B. 225-245-260-275-285-295(f)-295(f)
C. 225-295-335-360-375-385*
D. No time...

Notes:
Missed twice on the 225# snatch then hit it. Missed the clean at 295 twice. Technique was all over the place. Not sure what the deal was. On the second miss I jumped too far back and received the bar funny. It shot me out backwards and I landed on my arse...feels like I have been kicked by a mule in my left butt cheek...I decided to cut my losses and move on. I hit 285# which is about 92-93%. 295# would have been another PR...may have been too greedy today.

General Cycle: Week 3, Day 11

Wednesday 3-14

TRAINING:
A. Mid-Hang Clean - 65% x 2 x 6
B. Snatch Balance - MFD then 80% x 2 x 2
C. Clean Pulls - 90-95% x 4 x 4

TRAINING OUTCOME:
A. 200-200-200-200-200-200
B. 225-225 (no time for Max effort today...just hit 80% of PB)
C. 275-280-285-290

General Cycle: Week 3, Day 10

Monday 3-12

TRAINING:
A. Snatch - 90-95% x 1 x 3
B. Clean & Jerk - 90% x 1 x 3
C. Front Squat - 90% x 2 x 3

3 rounds of:
A1. Standing Ab Wheel x 15
A2. DB Side Bends x 15

TRAINING OUTCOME:
A. 95-135-155-175-195-215*-220-225
B. 215-235-255-275*-275-275
C. 225-275-315-335-335-335


Ab Circuit: Ran out of time. Going to try to hit this during my plan.

Notes:
Snatch: Missed the first attempt at 215 then regripped and hit it, but I did take it for a walk off the platform. The other two attempts at 220 and 225 were clean.

C/J: Missed the clean on the first attempt at 275. Weight was too far out in front of me and I lost the rack on the way up. Regripped and hit the clean then missed the jerk. Not sure what my deal was. I did hit the second and third set with no problems. Third set was the best.

FS: May need to figure my percentages off my actual max. I have been figuring off of 375 which is 10# over my PB. Today I felt it. I felt strong for one rep, but the second rep bent me over in a bad way.

Power Matrix: Press and Deadlift

Friday 3-9

TRAINING:
A. Press: 8-5-3-1-1-1-5
B. Deadlift: 8-5-3-1-1-1-5

TRAINING OUTCOME:
A. 150-170-180-195*-195*-200*-205(f)-175
B. 350-430-500-545*-545*-545*-430*

* Belted up

General Cycle: Week 2, Day 6

Thursday 3-8


TRAINING:
A. Snatch - 90% x 1 x 3
B. Clean and Jerk - 90% x 1 x 3
C. Back Squat - 85% x 3 x 3

3 rounds; no rest:
20 KB swings
10 supported DB rows/arm

TRAINING OUTCOME:
A. 95-135-155-175-195-215-215-215-225
B. 235-255-275-275-275-290 (5#PR)
C. 365-375-385

No time for swings and row circuit...maybe later today...maybe...

General Cycle: Week 2, Day 5

Tuesday 3-6

TRAINING:
A. Mid-Hang Snatch - 65% x 2 x 6
B. Power Jerk - 65% x 2 x 6
C. Snatch Pulls - 90% x 4 x 5
D. 70 Sit-ups

TRAINING OUTCOME:
A. 135-155-155-155-155-155-155
B. 155-185-200-200-200-200-200-200
C. 215-215-215-215
D. as Rx'd

General Cycle: Week 2, Day 4

Monday 3-5


TRAINING:
A. Snatch - 80-90% x 1 x 5
B. Clean & Jerk - 80-88% x 1 x 5
C. Pause Back Squat -Work to a 3RM
D. Stiff-Legged DL - 60% of BS x 8 x 3

TRAINING OUTCOME:
A. 95-115-130-155-185-200-200-205-210-215
B. 225-245-260-260-265-265-270
C. 335-355-365-(10# PR)-375 (x1)
D. 260-260-260

Notes:
Belted up for the last two sets of C/J. 270# felt really good.

Power Matrix: Press and Deadlift

Friday 3-2

TRAINING:
A. Press - 8-4-1-3-3-3-3-8-10
B. Deadlift - 8-5-3-1-1-1-5

TRAINING OUTCOME:
A. 155-175-185-175-175-175-175-155-135
B. 340-425-495-535-555-575(f)-425

Notes:
I need to warm up for press better. I limped into this today and didn't have my mind in it. Once I got warm I felt pretty good though.

Missed the 575# by about 2-3 inches, but my form was terrible. Even if I would have pulled it I don't know if I could have counted it.

General Cycle Week 1: Day 3

Thursday 3-1

TRAINING:
A. Snatch - 80-90% x 1 x 5
B. Clean & Jerk - 80-87%
C. Front Squat - 85-87%

TRAINING OUTCOME:
A. 95-125-155-175-195-195-200-205-210
B. 215-235-255-255-260-260-265
C. 315-320-325