Strength/Volume Cycle 2 - Week 1

Monday 10-22
TRAINING:
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-205-225-240-250-260
B. Volume Back Squats @ 40X1 - 5 x 6
135-225-275-280-285-290-295-300-225(10)
C1. One-legged RDL - 3 x 10 (100#)
C2. BB Rows - 3 x 15 - 160-160-160
C3. Ring Dips @ 30X1 - 3 x AMRAP (-1)
12-12-9+2+1
C4. SG PU - 3 x 8+2-5+7-5+9
C5. Good mornings - 3 x 10
155-155-155
D. Split lunges - 5 x 20 (total)

Oly/Wendler Cycle: Week Two, Day Four

Tuesday 5-15

TRAINING:
A. Snatch - 85% x 1 x 4
B. PC + C + PP + J -70-75% x 4
C. Back Squat - 305# x 5 x 5
D1. Snatch-grip Pull-ups x AMRAP x 3
D2. Wtd. Dips - 70% x 3, 80% x 3, 90% x 3
E. Front Leaning Rest - 45 sec x 3

TRAINING OUTCOME:
A. 95x2, 135 x 2, 165 x 2, 185 x 1, 200 x 1, 210-210-210-210
B. 210-225-230-230
C. 135-225-285-305-305-305-305-305
D1. 12-12-12
D2. 80# x 3. 90# x 3, 100# x 7
E. as Rx'd - 45# bumper + two 45# iron

Notes:
Missed 210# on snatch three times on my first set, twice on the second set and then didn't miss at all on the last two. I think I should have done more mobilization and warmed up better. I was easily pulling it high enough, but I think my shoulders were a bit too tight.

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

General Cycle: Week One, Day Two

Tuesday 4-3

TRAINING:
A. 3-Position Clean - 65% x 5
B. Snatch Balance - 75% x 3 x 3
C1. Weighted Dips - 3 x 3
C2. Snatch Grip Pull-ups - AMRAP (-1) x 3
C3. Halting Clean Deadlift - 75% x 5 x 3

TRAINING OUTCOME:
A. 205-205-205-205-205
B. 95-135-185-205-205-205
C1. 70-80-90 (7 reps)
C2. 10-11-9
C3. 235-235-235

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