Deload Week: 10/20 - 10/24

Monday 10/20

A1. BS 5 x 5 @ 30X1

135-185-225-250-275

A2. SA Press 5 x 5

25-35-45-55-65(3)

+

15 min @ Z1 pace of

3 Strict COVP Pull-ups

5 HR Push-ups

7 KBS - 50#

9 Goblet Squat - 50#

12 rounds in 14:44

Wednesday 10/22

6 rounds @ 95-105-105-115-115-115

6 DL

6 Rows

6 HPC

6 FS

6 PP

6 BS

6 Push-ups

Rest 1:30 b/t sets

Friday 10/24

A1. FS - 5 x 3 @ 30X1

135-155-175-195-215-235

A2. Wtd Chin-ups - 5 x 5

BW-25-35-45-55-55

+

20 min @ Z1

1 Rope Climb

HS Walks AFAP

8 GHD SUs

10 rounds in approx 20 min

Deload Week: 9/22 - 9/26

Monday 9/22

A. EMOM for 10 min 

Odd - 20 KBS 

Even - 10 Ring Dips

B. EMOM - 10 min

Odd - 15 Goblet Squats

Even - 6 Ring PUs

C. Sled Sprints - 50#

30 sec on, 1 min off x 6

Wednesday 9/24

4 rounds at Z1 pace of

A. Back Squat - 8 (195-225-255-285)

B. Pull-ups x 8

C. HSC x 5 (135-145-155-165)

D. Press x 8 (95-105-115-125)

E. DL x 8 (225-255-285-315)

F. AB wheel (standing/kneeling) x 12

H. HSWalks

Friday 9/26

20 min AMRAP of

Single arm - switch hands q round

3 KBS

3 FS

3 PP

Total: 26

+

One lap w/ 50# sled FT: 3:46 

Deload Week of 8/25 - 8/29

Monday 8/25 @ Home

A. EMOM for 10 min

Odd - 20 Russian KBS - 70#

Even - Ring Dips x 8-10

10 UB each set 

B. EMOM for 10 min

Odd - 15 GS - 70#

Even - Strict Ring Pull-ups x 4-7

7-7-5-4-3 (26)

+

6 sets of 1 min Sled pulls @ 50#; rest 1 min

Wednesday 8/27

Rotate through circuit EMOM for 12 min

A1. Press x 8

85-95-105-115

A2. Squat x 8

185-215-245-275

A3. BW Pull-ups x 8 

B. 24 TGUs - 55# (3R/3L)

+

Tumbling Circuit x 3 

Somersaults

Backwards Somersaults

Alt Shoulder Rolls 

HS Dismounts

Friday 8/29 @ Home

AMRAP in 15 min @ 80-85% pace:

3 KBS 

3 FS

3 PP 

60# KB - Switch hands each round

Rounds: 19 rounds (finished 20th after time)

+

Sled drag x 1 lap around the block with 50# sled 

Time: approx 6 min

Deload Week of 7/28 - 8/1

Monday 7/28

A. EMOM for 12

Odd - Press x 5 @ 65% - 115#

Even - Towel Pull-ups x 6 @ BW

B. Sled Drags - 90#

1 min on, 1 min off x 4

Tuesday 7/29

Warm-up circuit

+

3 rounds of neural charge WU

Plyo bench PUs x 3-5

Broad jumps x 3-5

Ball Slams x 3-5

Vertical Jumps x 3-5

+

A. Perfect Back Squat @ 30X1 - 65% x 3 EMOM for 10 min - 280#

B. EMOM for 12 min

Odd - 5 Bar Dips

Even - 5 Pendelay Rows - 135#

C. Farmer's Carry - 55#/hand to end of soccer field and back x 2; rest 3 min

Wednesday 7/30

2 hour Z1 Hike at Ha Ha Tonka

Friday 8/1

A. EMOM for 10 min 

Odd - FS @ 30X1 - @ 65% x 3 - 225#

Even - Strict Pull-ups x 8

B. emom – 6 min - Snatch TnG x 3 @ 55% (115)

C. emom – 6 min - PC+PP TnG x 3 @ 55% of 1rm perfect form (135-135-145-145-155-165)

D. Front Rack Carry AFAP in 1 min, rest 1 min x 4

E. RKC Planks - 20 sec holds x 3; rest 1 min b/t 

Wendler Deload + CFFB Lizzie

Sunday 4-27

TRAINING:
Wendler Deload
Press 40-50-60% x 5
70-95-110
Deadlift 40-50-60% x 5
205-255-305

"Lizzie"
12-9-6-3 reps of:
PC - 185#
Ring Dips
Time: 3:43
+
12-9-6-3 reps of:
Goblet Squat - 70#
Ring Pull-ups
Time: 2:52

Deload Week - Day Two

Friday 3-29
TRAINING:
WU: Hollow Rocks - 4 x 30; 30 sec rest A1.
Front Squat - 5 x 2-3; rest 30 sec
255-275-295-315-325(2)
A2. Ring Rows - 5 x AMRAP; rest 30 sec
15-16-15-15-15
A3. Front Leaning Rest - 5 x 60 sec; rest 2:30
+
5 Rounds of @ Z1-Z2
GHD - 20
BE - 25
Walking Lunges - D/B

Deload Week

Wednesday 3-27

TRAINING:
WU: Hollow Rocks - 4 x 30 sec; 30 sec recovery
16-18-20-24
A. Double Under Repeats - 5 x 30 sec AMRAP; 90 sec recovery
38-51-50-50-40
B1. Back Squat - 5 x 5
335-335-335-335-335
B2. Strict Pull/Chin-ups
10-10-7-8-7-8
C. Prowler Sprint Intervals x 15
15 sec of work; 45 sec recovery

Deload Week

Thursday 10-18

TRAINING:
A. 255# Back Squat + Front Squat - 10/3 x 6; rest 1 min b/t squats
B. DL @ 65-75% - 5 x 5
225-315-365-375-385-395-395
+
100 KBS - 55#
51-25-24

Deload from Thrusday 9-13-12

Thursday 9-13 - Deload

TRAINING:
A. Power Cleans - 3 x 5
225-235-245
B1. Back Squat - 235# x 10; rest 60sec
B2. Front Squat - 235# x 3; rest 60sec x 6
+
Sled Pull (90#) + Sprints - 65yds x 3

Deload Week, Day 2

Friday 8-10
TRAINING:
A. Power Snatch - 3 x 5 @ 65-70%; (95-135-155-165-175)
B. Deadlift - 3 x 10 @ 65-70%; (225-275-315-340-365-365-365#)
C. Front Squat - 3 x 5 @ 65-70%; (205-225-225-225#)
D1. Bench Press - 3 x 10 @ 65-70%; (195-205-215#)
D2. Body Rows - 4 x 15
D3. Topside Halfmoons - 4 x 20 (45#)

Deload Week, Day 1

Tuesday 8-7
TRAINING:
A. Power Clean - 3 x 5 @ 65-70%; (195-205-215#) 60-90 sec rest.
B. Squat - 3 x 10 @ 65-70%; (275-290-305#) 60-90 sec rest.
C. Press - 3 x 10 @ 65-70%; (135-140x7-135x7-135x5)
D1. Pull-ups (FG) - 3 x 8-12
12-11-11
D2. Dips @ 3-41X1 - 3 x 10
10-9+1-9+1
E1. Pronated BB Rows - 2 x 12
E2. KTEs - 2 x 16

Deload/Transition Week

Friday 7-6

TRAINING:
A. Power Snatch - 65-75% x 2's
95-115-135-155-170-180-180
B. Power Cleans - 65-75 x 3's (not TnG)
195-205-220-235
C1. OH Walking Lunges - 16 steps
95-115-135
C2. Dead Stop Good Mornings x 5's
95-135-155-155
C3. Circus Press x 3/arm
55-65-75-85*
D1. Dead Stop Bench Press x 3's
135-185-195-205
D2. CTB Chin-ups - AMRAP
10-7-8
E1. GHD Sit-ups - 3 x 15 w/ 25# plate
as Rx'd
E2. Wtd. Planks - 1min, 30sec, 45sec
Cael-COM-COM
E3. Single-led RDL (55# KB/hand)
10/leg-10/leg-10/leg

Deload/Transition Week

Wednesday 7-4

TRAINING:
A. Back Squat - 65-75% x 8-8-6-6-6
275-295-305-315-325
B. Paused Front Squat x 3's
135-185-225-245-265
C. Zercher Squat x 3's
135-185-205-225-245
D Hang Power Cleans - 3-3-2
225-245-265
E. Sumo Deadlift x 3's
225-275-315-345-365-385-405
E. Circus Press x 3's/arm
50-60-70-80-90 (F)-80
F1. Wtd. Ring Dips @ 50X1 - 3 x 5
40-40-40
F2. Wide-grip COVP Pull-ups
10-9-8-7

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

Oly/Wendler Program: Week 4, Day 12 - Wendler Deload

Thursday 5-31

TRAINING:
A. Back Squat - 5 x 5
B. Press - 45% x 5, 55% x 5, 65% x 5
C. Deadlift - 40% x 5, 50% x 5, 60% x 5
D1. Platform DL - 3 x 5
D2. Perfect Deadlift - 3 x 3
D2. Stiff-Legged Deadlift - 3 x 8
E1. Back Extesions - 3 x 25
E2. Hollow Rocks - 3 x 30

TRAINING OUTCOME:
A. 135-225-275-315-325-330-335-35-340
B. 95-115-140
C. 190-240-290
D1-D3. 275-275-275 (used straps)
E1-E2. as Rx'd

Notes:
My how doing squats first and deadlifting afterwards makes a difference. Felt a lot stronger and tighter on squats. Also got some good technical work in with the DL variations.

Oly Deload

Friday 5-4

TRAINING:
A. 3-Position Snatch - 65% x 3
B. 3-Position Clean + Jerk - 65% x 3
C. Jerk Dip Squats + Jerk - 65% x 3
D. Back Squat - 75% x 3 x 5

TRAINING OUTCOME:
A. 95-125-140-160-160-160
B. 160-195-195-195
C. 195-195-195
D. 225-275-295-325-325-325-325-325