Lower Body Volume, Week 4

Thursday 8-2

TRAINING:
A. Deadstop Good Mornings - 5 x 5
115-145-165-185-185-185-195-205
B. OH Walking Lunges - 3 x 16 steps + Reverse Lunges - 1 x 8/leg
OH WL: 45-125-135-145; RL: 75# DB's

IWT: Big Red Programming ;-)
3 rounds of:
3 tough (Hang) Power Snatch
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough (Hang) Power Clean
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

IWT Details:
HPS Loads (w/ straps): 185-195-205(x1 and almost hit second rep)-185
Burpees as Rx'd and DUs all UB
+
HPC Loads (w/ straps): 255-265-275
Box Jumps: strung 2-4 TnG together at a time on the first round, second round was 1+9 Tng, and the third round was 10 Tng UB.
KBS were also all UB.

Cash-out:
Tumbling in the wrestling room:
5 somersalts
5 right shoulder rolls
5 left shoulder rolls
8 Ninja rolls (left shoulder, right shoulder, rinse and repeat)
Bearcrawll D/B
3 cartwheels right
3 cartwheels left
+
Sled Sprints/Hand Pulls D/B (driveway to end of fence and back) - 90# x 4 (1 in the gravel and 3 on the road)
+
Ab Wheel - 3 x 20 (5+15)

Oly/Wendler Week 8

Sunday 6-24

TRAINING:
A. Snatch - 90% 1 x 3 - 95-135-165-185-200 x 2, 210 - f x a billion...
B. PC + C + PP + J - 200-210-220-235-250(PC + J)
C. HPC Singles - 265-280-290-300
D. Paused Back Squat x 2 - 135-225-275-315-335-350 (x 1), 315-315-315
E1. Paused Bench - 5-3-1+ - 190-215-240 (x4)
E2. CTB Pull-ups - AMRAP x 3 - 7-8-9
F1. Ab Wheel - 3 x 20 - 15+5, 10+10, 7+13
F2. Topside Half-moons - 3 x 20 - as Rx'd

Notes:
T
Crapped out on Snatch today. Just wasn't dialed in for it. Missed at 20 - 25# under where I was supposed to be. Shoulder flexibility and stability was an issue as well.

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.

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

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 10

Monday 5-29

TRAINING:
A. Snatch - 95% x 1
B. Front Squat - 80% x 3 x 4
C. Power Clean + Hang Clean + Jerk x 3 x 3
D1. Bench - 45% x 5, 55% x 5, 65% x 5
D2. Snatch Grip Pull-ups - AMRAP (-1) x 3
E. Wtd. Dips - 45% x 5, 55% x 5, 65% x 5
F1. Ab Wheel (Standing) - 3 x 15
F2. Russian Twists - 3 x 20 (10 each side)

TRAINING OUTCOME:
A. 95x2, 145x2, 170x2, 190x1, 205-215-225-235(f)
B. 135-195-235-255-275-285-285-285-285
C. 225-235-235
D1. 135-165-195
D2. 15-14-12
E. 55-65-75
F1. 15(7)-15(8)-15(o)
F2. as Rx'd

Oly/Wendler Program: Week 3, Day 9

Thursday 5-24

TRAINING:
A. 3-Position Snatch - 65-75% x 3
B. Clean and Jerk - 90% x 1 x 3
C. Back Squat - 3 x 4
D1. Wtd. Pull-ups - 70#
D2. Cadence Dips - 60# @ 50X1
E1. Ab Wheel - 3 x 15
E2. Side Bridge - 1min each side x 3

TRAINING OUTCOME:
A. 95-135-155-175-180-185
B. 185-205-225-245-265-275-275-275*-275 
C. 135-225-285-315-335-340-345-345
D1. 4-5-5
D2. 5-5-7
E1. 6-9, 7-8, 8-7
E2. as Rx'd

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.

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 1: Day 2

Tuesday 2-28

AM TRAINING:
A. 3-Position Snatch (Floor, Knee, Mid-Thigh) - 65% x 3 x 3
B. 3-Position Clean (Floor, Knee, Mid-Thigh) - 65% x 3 x 3
C. Snatch Balance - Max for the Day - 75% of Max x 2 x 3
D. Snatch Pull - 85% x 5 x 3
E. Clean Pull - 85% x 5 x 3

AM TRAINING OUTCOME:
A. 155-155-155
B. 200-200-200
C. 255; 195-195-195
D. 200-200-200
E. 255-255-255

PM TRAINING:
3 sets of:
A1. Standing Ab Wheel
A2. KB Side Bends

PM TRAINING OUTCOME:
A1. as Rx'd
A2. 75# DB

Oly Linear Progression, Day 10: Snatch, Front Squat, Snatch Pulls, Ab Wheel, DB Side Bends, Rope Climbs and Dips

Monday 2-13

TRAINING:
A. Snatch - 79% x 2, 82% x 1 x 2, 85% x 1 x 2, 93% x 1, 98% x 1
B. Front Squat - 85% x 3 x 5
C1. Snatch Pulls - 105% x 2 x 3
C2. Standing Ab Wheel - 3 x 16
C3. DB Side Bends - 3 x 24
D1. Rope Climbs x 6 acents
D2. Static Dips - BW x 15 x 4

TRAINING OUTCOME:
A. 95-125-155-170-185-195-195-205-205-215(f)-215(f)-215-225
B. FS: 185-235-275(x1)-295(x1)-315-315-315-315-315-315(x2)
C1. 245-245-245
C2. As Rx'd
C3. 70# DB
D1. as Rx'd (worked on a new technique with my feet)
D2. 15-15-15-15

Notes:
The 225# snatch felt like it was the best one of the entire workout. Gotta remember to just stay tight and be violent on the pull. Front Squat took me a couple of sets to warm up to the idea of it. By the 3rd set I felt pretty good. First two sets felt a little "off".

Oly Linear Progression Day 5: Snatch, Front Squat, Snatch Pulls, Standing Ab Wheel and DB Side Bends

Monday 2-6

TRAINING:
A. Snatch - 76% x 3, 79% x 2 x 2, 81% x 1 x 2
B. Front Squat - 80% x 4 x 6
C1. Snatch Pulls - 100% x 3 x 3
C2. Standing Ab Wheel - 3 x 14
C3. DB Side Bends - 3 x 22

TRAINING OUTCOME:
A. 95-125-155-175-185-185-195-195
B. 185-235-265-295(3+2)-295-295-295-295-295
C1. 235-235-235
C2. as Rx'd
C3. as Rx'd (70# DB)

Notes: Thought I could do a set or two of the FS with no belt. Got to the 3rd rep of the first set and decided that wasn't going to happen. I racked it, put on the belt and then hit two more reps.

Oly Linear Progression Day 3: Snatch, Front Squat, Snatch Pulls, Ab Wheel, & DB Side bends

Monday 1-30

TRAINING:
A. Snatch - 73% x 3, 76% x 3 x 2, 79% x 2 x 2
B. Front Squat - 75% x 4 x 8
C1. Snatch Pulls - 95% x 4 x 3
C2. Standing Ab Wheel x 12 x 3
C3. DB Side Bends x 20/side x 3


TRAINING OUTCOME:
A. 165-175-175-185-185
B. 275-275-275-275-275-275-275*-275* (*belted up)
C1. 220-220-220
C2. As Rx'd
C3. 75# DB (Need to increase volume instead of load next time)

PM WORK: Mobilize if time...

Oly Linear Progression Day 1: Snatch, Front Squat, Snatch Pull

Monday 1-23

TRAINING:
A. Snatch - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
B. Front Squat - 70% x 6 x 6
C1. Snatch Pulls - 90% x 5 x 3
C2. Standing Ab Wheel - 3 x 10
C3. 70# DB Side Bends - 3 x 20/side

TRAINING OUTCOME:A. 155-155-165-165-175-175
B. 255*-255-255-255-255-255*
C1. 205-205-205
C2. as Rx'd
C3. as Rx'd

Notes:
Had a miss at 165 on the 1st set, 3rd rep. Had another miss at 175 on the second set, 3rd rep. I think I got in too much of a hurry. I only did 5 reps on the first set of FS with no belt. I was really fatigued in the midsection. I put on the belt and popped of the next set of 6 like it was 185...weird. Finished the last set of FS with a 6 + 1 to make up for the missed rep on the first set. Core is toast after the standing ab wheel. Most I had done since getting back into them about 3-4 weeks ago was 6 at a time. Today I busted out 3 sets of 10.