Oly/Wendler Week 7 - Strength

Thursday 6-21

TRAINING:
A. Back Squat x 5 x 6
B. Deadlift - 70% x 3, 80% x 3, 90% x 3
C1. KTEs - 3 x 15
C2. Reverse Hypers - 3 x 25
D. Sled Pulls x 4 (180#)
E. 30" Box Jumps - 3 x 5

TRAINING OUTCOME:
A. 135-225-275-305-310-315-320-325-330
B. 345-390-440 x 8
C1. UB-UB-UB
C2. 25-20(15#DB)-20(15# DB)
D. Forward x 2 (down and back), Backwards x 2 (down and back)
E. as Rx'd

Oly/Wendler Week 7

Wednesday 6-20

TRAINING:
A. HPS + HS + SB + OHS x 3
B. Wave-load Clean & Jerk
C. Press - 70% x 3, 80% x 3, 90% x 3
D1. Wtd. Ring Dips @ 40X1 - 3 x 5
D2. Wtd. COVP Pull-ups - 3 x 3-5
E. Turkish Get-ups - 45# x 50

TRAINING OUTCOME:
A. 95-115-135-135-135 (+ 135 x 1 x 3 w/ 3 sec pause in bottom)
B. 135-185-215-230-245-260-235-250-265 (missed Jerk)
C. 140-160-180
D1. 25-25-25
D2. 3-4-4 + 10 CTB PU @ BW (strict)
E. as Rx'd

Oly/Wendler Week 7

Monday 6-18

TRAINING:
A. Snatch Wave-load - 80-85% x 1-1-1-1-1-1
B. HPC + HC + PP + J - 70% x 3 x 3
C. Front Squat - 80-85% x 3-2-1
D1. Paused Bench - 70% x 3, 80% x 3, 90% x 3+
D2. Chin-ups - AMRAP x 3
E1. Ab Wheel (standing + kneeling) - 3 x 20
E2. Windmills - 3 x 10/side

TRAINING OUTCOME:
A. 95-135-165-185-205-185-195-205-190-200-210
B. 215-215-215
C. 185-235-265, 280x3, 290x2, 300x1, 250x3
D1. 175-200-225 (7) plus 245 x 1, 255 x 1
D2. 12-13-14.5 (COVP)
E1. 13+7, 12+8, 11+9
E2. 45-55-55

Notes:
Didn't go into this planning to do a wave-load approach, but I think I liked it and might use it again. I was missing at weights that I should have hit with relative ease. I was definitely pulling it high enough but had some issues in the shoulder stability and bottom position.

Felt like a sissy on bench, but trying to be diligent and build a base using a 1-2 second pause before pressing. Want to focus on bar speed off the chest.

Oly/Wendler Week 6...in Pensacola

Thursday 6-14

TRAINING:
A. Snatch - 80-84% x 1 x 5
B. Clean and Jerk - 80-84% x 1 x 5
C. Pause Back Squat (3 sec in bottom) - work to Heavy triple then 85% x 3 x 2
D. Press - 3 x 5
E. Deadlift - 3 x 5
F1. Wtd Pull-ups - 1.5 pd x 5-7 x 3
F2. Wtd Ring Dips - 3-5 x 3
F3. GHD - 3 x 20
F4. Back Extensions - 3 x 20
G. HS/HSW practice x 2 attempts

TRAINING OUTCOME:
A. 95-95-135-135-155-155-175-175-195-195-200-205-205
B. 205-225-245-245-250-250-255
C. 155-245-295-325-345; then 295 x 3 x 2
D. 195-135-155-175 (5)
E. 335-380-425 (8)
F1. 5-6-7
F2. 1.5pd x 3, 40# x 4, 40# x 5
F3-F4. as Rx'd
G. as Rx'd

Vacation/Deload WOD #4

Tuesday 6-12

TRAINING:
A. Turkish Get-ups x 50 - slow and easy
+
B. 4 Rounds @ Very Relaxed, No Hurry, Conversation Pace:
1. Bulgarian Split Squats w/ 60# & 40# KB
2. HSPUs
3. One-legged RDL w/ 60# & 40# KB
4. L-Pull-ups
5. Wtd. Bridges x 60sec
6. Windmills x 10/side
7. Reverse Crunches
8. Hollow Rocks

TRAINING OUTCOME:
A. as Rx'd - 40# KB
B1. 20-20-20-20 (10/leg)
B2. 15-21-21-18
B3. 40-40-40-40 (20/leg)
B4. 7-7-7-7
B5. Cael, Owen + Maisie,  Cael + Maisie, Cael + Owen (sitting on back)
B6. 40#-60#-60#-60#
B7. 30-30-30-30
B8. 30-30-30-30

Vacation/Deload WOD #3

Sunday 6-10

TRAINING:
4 Rounds of:
A1. One-armed KB Thrusters x 10/side
A2. KB Swings x 15
A3. Side Planks x 1min/side
A4. One-armed KB Rows x 15

3 Rounds of:
B1. Ab Wheel (Standing) x 20
B2. L-Pull.ups x 5

3 Rounds of:
C. Inclined Ring Push-ups @ 11X2 x 15; rest 2 min
D. Ring Rows x 15; rest 2 min

TRAINING OUTCOME:
A1. 60-60-60 (held 40# KB in non-pressing hand each set)
A2. 60-60-60
A3. as Rx'd
A4. 60-60-60

B1. (11-9)-(10-10)-(9-11)
B2. as Rx'd

C. UB-UB-14+1
D. UB-UB-UB

Vacation Deload/WOD #2

Friday 6-8

TRAINING:
A1. Power Snatch + Snatch - 65-75% x 4
A2. Power Clean + Clean + Jerk-Dip Squat - 65-75% x 4
A3. Back Squat - 75% x 5 x 5
A4. Press - 65%-75%-85% - x 5-5-5+
A5. Deadlift - 65%-75%-85% - 5-5-5+
B1. Wtd. Chin-ups- 3 x 5-7
B2. Cadence BW Ring Dips @ 51X1 - 3 x 5

TRAINING OUTCOME:
A1. 95-135-155-165-175-185-205-215
A2. 215-225-230-245
A3. 135-225-275-285-295-300-305
A4. 95-120-140-150-170 (x7)
A5. 225-320-370-415(x8)
B1. 7-6-5 w/ 1.5pd KB
B2. 5-5-7

Vacation/Deload WOD #1

Wed 6-6

TRAINING:
A1. Hand-stand Push-ups
A2. Reverse Crunches
A3. L-Pull-ups
A4. KB Side bends
B1. KB Push-ups
B2. One-legged RDL
B3. One legged Goblet Squats
B4. Hollow Rocks

TRAINING OUTCOME:
A1. 10-15-20-21
A2. 25-25-25-25
A3. 5-5-5
A4. 25-25-25

B1. 20-20-20
B2-B3. 15/leg-15/leg-15/leg
B4. 30-30-30

Oly/Wendler Deload: Day 1

Sunday 6-3

TRAINING:
A. 3-Position Snatch - 65-70% x 3
B. 3-Position Clean + Jerk - 65% x 3
C. Front Squat - 65-70% x 3 x 3
D1. Bench Press - 3 x 5
D2. AMRAP Strict COVP Chin-ups x 3
E. BW Bar Dips @ 32X1 - 2 x 10
F1. Ab Wheel (standing) - 3 x 20
F2. Russian Twists - 60#KB - 3 x 20

TRAINING OUTCOME:
A. 95-135-155-165-170-175
B. 175-200-200-200
C. 135-185-235-235-235
D1. 185-205-225
D2. 16-14-12
E. as Rx'd