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

Wendler and OPT Squats

Friday 4-16

Wendler 5-3-1 + OPT
TRAINING:A. Press - 5-3-1+
135-150-165(3)
B. Deadlift - 5-3-1+
365-415-465(8)
C. BS @20X1 - 8 sets of 3 @ 20X1; rest 45 sec
300-300-305-305-310-310-315-315
D. EMOM for 12 min
Odd - Airdyne ME - 30 sec
Even - 10 ME Broad Jumps
+
Airdyne - 10 min @ Z1

Saturday Wendler Garage WOD

Saturday 4-12

Wendler 5-3-1
A. Press - 3-3-3+; 135# AMRAP
140-150-155(5)-135(10)
B. Deadlift - 3-3-3+ (all hook grip)
225-315-345-395-440* x 10 (belted)
C. Log Shouldering - 3 x 10

D. Log RDL - 3 x 15

E. EMOM for 8 min

Odd - 12 Ring DIps - 12-12-12-12-10+2 (60)

Even - Ring Rows x 10-12 - 12-12-10-10-10 (54)
+
10 rounds of: 

10 Bounding Jumps - TnG

10 Russian KBS - 70#

rest 1 min

each round took approximately 30 sec to complete

Wendler 5-3-1

Saturday 4-5
TRAINING:
Wendler 5-3-1
A. Press - 3 x 5 (190)
125-140-150 (5)
B. Deadlift - 3 x 5
315-365-415 (10)
C. EMOM for 12 min
Odd - 5 Spartan tire flips
Even - 12 Ring PUs
D. EMOM for 12 min
Odd - 8-10 Ring Rows
Even - 15 Goblet Squats - 70#KB
+
Rake/Haul off yard debris
3.5 hours
+
3PM WOD
EMOM for 20 min
Odd - 15 Russian KBS (70#)
Even - 5 Max Distance Broad Jumps

Wendler 5-3-1

Saturday 3-22
TRAINING:
Wendler 5-3-1
A. Press - 5-3-1+ 
WU: 45-95-125 x 5
WS: 135-155-175(f)-135(3)
B. DL - 75% x 5, 85% x 3, 95% x 1+
WU: 135-225-295 x 5
WS: 355 x 5, 405 x 3, 455* x 10
*belted
C. PC x 1/PP x 1/SJ x 2; rest 90sec x 5-6 sets; build per set
135-185-195-205-215
D. Ring Dips - 4 x 15; rest 3 min
15-15-15-11+2+2
E. Strict Ring Pull-ups - 6 x 5; rest 1 min
+
EMOM for 20 min
Odd - 10 Burpees
Even - 20 UB Russian KBS - 70#

Windler, Week 2

Saturday 3-15

TRAINING:
Windler 5-3-1
A. Press x 3 3
45-95-115-135
135-145-155(4)-135(10)
B. DL - 70% x 3, 80% x 3, 90% x 3+
WU: 135-225-285
WS: 335-385-430(x10)
C1. 15 Supinated Body Rows x 5; rest 2 min
C2. 20 HRPUS x 5; rest 2 min
D. 3 sets of 20 wtd plate twist step-ups - 24" box

OPT-ish: Week 38, Day Three

Saturday 3-8

TRAINING:
A. FS @ 30X2 x 2 x 10; rest 45 sec b/t sets
WU: 45-135-185-225-250
WS: 275-275-280-280-285-285-290-290-295-295
*belted on all work sets
B. Deadlift - 5-5-5+ @ 65%, 75%, 85% of 475# (90% of 525)
WU: 135-225-275
WS: 310-360-405x10**
**Belted on the 405, Stopped at 10. Felt like I had another 3-5 reps in me.
+
Repeat of WOD from 2-17:
5-4-3-2-1
PC - 220#*
Bar Muscle-ups
Time: 6:07
*No belt, zero misses, and all callouses intact...
+
Airdyne Sprints
30 AFAP, 30 sec spin x 10 rounds (min)

Notes: First day back after at 3-day Hiatus. Felt good. Low right back still feels a little off. Thought some DL might make it feel better. We'll see. Decided to repeat the WOD I was unable to finish or time. It was a much better outcome this time.

Oly Deload and Wendler Phase 2, Week 1

Thursday 5-3

TRAINING:
A. Press - 65%, 75%, 85% x 5
B. Deadlift - 65%, 75%, 85% x 5
C. Snatch Balance + OHS - 65% x 2 x 3
D1. Wtd. Chin-ups - 65# x 5-7 x 3 + AMRAP (BW) x 1
D2. Wtd. Dips - 45# @ X150 x 5 x 3 + AMRAP (BW x 1)

TRAINING OUTCOME:
A. 125-145-165 x 7
B. 345-395-445 x 5*
C. 165-175-185
D1. 7-7-6-13
D2. 5-5-6-19

Notes: Press felt good, DL wasn't bad either. Probably could have pulled the 445 another 1-2 reps, but stayed at 5 in order to avoid bad form. Felt like I started to round some on the 5th rep...and I wasn't too dialed in for it either.

Oly Deload and Wendler Phase 2, Week 1

Monday 4-30

TRAINING:
A. Snatch - 65% x 2 x 3
B. Clean and Jerk - 65% x 2+1 x 3
C. Back Squat - 65% x 5 x 5
D1. Dips - 65% x 5, 75% x 5, 85% x 5 +
D1. Snatch Grip Pull-ups - AMRAP (-1) x 3

TRAINING OUTCOME:
A. 95-140-160-160-160
B. 160-195-195-195
C. 225-285-285-285-285-285
D1. 75-85-95(x7)
D2. 10-11-12 (33)

Cash-out:
Did some much needed stretching and mobility work.

Wendler Deload and Skill Work

Friday 4-20

TRAINING:
A. Press - 50-60-70% x 5
B. Deadlift - 50-60-70% x 5

3 Rounds @ conversation pace:
C1. Muscle-ups x 3 (5 rounds)
C2. OH Walking Lunges x 16 steps
C3. Stiff-Legged DL x 6

3 Rounds @ conversation pace:
D1. Back Levers x 3
D2. Double Unders
D3. Chin-ups x 10
D4. Ring Dips x 10

TRAINING OUTCOME:
A. 95-115-135
B. 265-315-365

C1. as Rx'd...as little kip as possible.
C2. 95-105-115
C3. 285-285-285

D1. 2-legs out, 1-leg tucked, both legs tucked
D2. 25-30-45 (100 total)
D3. 10-10-9+ 1 with a slight kip
D4. 10-10-7+3 with a kip

Windler Week 3: Press, Deadlift, Wtd. Pull-ups, Wtd. Dips, SLDL, OH Walking Lunges, GHD Sit-ups, and Back Extensions

Friday 4-13

TRAINING:
A. Press - 5-3-1+
B. Deadlier - 5-3-1+
C1. Wtd. Pull-ups - 3 x 5
C2. Wtd. Dips @ X150 - 3 x 5
C3. Stiff-Legged DL - 3 x 5
D1. OH Walking Lunges - 3 x One Length of Weight room
D2. GHD Sit-ups - 3 x 15
D3. Back Extensions

TRAINING OUTCOME:
A. 145-160-175 x 4
B. 385-440-490 x 5
C1. 75-75-75
C2. 55-55-55 x 6
C3. 275-275-275
D1. 95# x 16, 95# x 16, 95# x 20
D2 - D3. as Rx'd

General Cycle: Week Two, Day Five (+ Windler Dips)

Tuesday 4-10


TRAINING:
A. 3-Position Snatch - 65% x 5
B. HPC + Push-Press + Jerk - 70-80% x 5
C1. Wtd. Dips - 5-3-1+
C2. Snatch Grip Pull-ups - AMRAP (-1)
C3. Halting Snatch DL - 80% x 4 x 3
D. Ab Wheel - 3 x 25

TRAINING OUTCOME:
A. 95-135-155-155-155-155-155
B. 155-190-225-230-235-240-245
C1. 80-90-100 (x 7)
C2. 10-11-11.75
C3. 195-195-195
D. TBA

Windler Week Two: Press, Deadlift, Rack Pulls, Good Mornings, Wtd. Pull-ups and Dips, Body Rows and Reverse Hypers

Friday 4-6


TRAINING:
A. Press - 70% x 3, 80% x 3, 90% x 3 +
B. Deadlift - 70% x 3, 80% x 3, 90% x 3 +
C1. Rack Pulls - 3 x 5
C2. Good Mornings - 3 x 5
D1. Wtd Pull-ups - 3 x 5
D2. Wtd Dips - 3 x 5 @ 0X50
E1. Body Rows - 3 x 15-20
E2. Reverse Hypers - 3 x 20

TRAINING OUTCOME:
A. 130-150-170 (x6)
B. 365-415-465 (x 8)
C1. 405-475-500
C2. 175-185-195
D1. 70-70-70
D2. 45-45-45
E1. 15*(no straps)-20-20
E2. as Rx'd

Notes: Reminder...Don't go for extra reps once form starts to degrade!!! Last 3 reps of 465 on DL was ugly...especially the last two.

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 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