Oly/Wendler Cycle: Week Two, Day Two

Wednesday 5-16

TRAINING:
A. Press - 70%, 80%, 90% x 3
B. Deadlift - 70%, 80%, 90% x 3
C. Snatch Balance + OHS
D1. Platform DL - 3 x 5
D2. RDL - 3 x 5
D3. Back Extensions - 3 x 15
E1. OH Walking Lunges - 3 x 16 steps
E2. Hollow Rocks - 3 x 20

TRAINING OUTCOME:
A. 135-155-175
B. 370-420-475
C. 95-135-185-205-225
D1. 255-255-255
D2. 295-295-295
D3. as Rx'd
E1. 95# as Rx'd
E2. as Rx'd

Notes:
Didn't push anything today. Feeling pretty tired and want to recover.

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.

Oly/Wendler Cycle: Week One, Day Three

Friday 5-11

TRAINING:
A. 3-Position Snatch - 65-70%
B. Clean and Jerk - 80% x 1 x 5
C. Back Squat - 75% x 3 x 5
D1. Wtd. Pull-ups - 65# x 5-7 x 3
D2. Cadence Dips - 55# @ 50X1 x 5 x 3
E1. GHD Sit-ups x 15 x 2
E2. Back Extensions x 15 x 2

TRAINING OUTCOME:
A. 95-135-160-170-175
B. 185-215-245-245-245
C. 225-275-305-335-335-335-335-335
D1. Reps - 6-5-4.5
D2. Reps - 5-5-4.5 (may have to stay at 55# for next time until I hit the Rx'd reps)
E1. 15-15
E2. 15-15

Oly-Wendler Cycle: Week One, Day Two

Wednesday 5-9

TRAINING:
A. Press - 65% x 5, 75% x 5, 85% x 5
B. Deadlift - 65% x 5, 75% x 5, 85% x 5
C1. Tall Jerk + Jerk Balance x 2 x 3
C2. Rack Pulls x 3 x 3
C2. Good Mornings x 5 x 3
C3. Reverse Hypers x 15 x 3

TRAINING OUTCOME:
A. 125-145-165 x 8 (+1)
B. 345-395-445 x 7 (+2)
C1. 135-135-135
C2. 475-485-495
C2. 185-195-195
C3. as Rx'd

Core work to come...hopefully...

Oly/Wendler Program: Week One, Day One

Monday 5-1

TRAINING:
A. Snatch - 80% x 1 x 5
B. 3-Position Clean (High, Knee, Floor) - 65-70% x 3
C. Back Squat - 70% x 5 x 5
D1. Chin-ups - AMRAP (-1)
D2. Wendler Wtd. Dips - 3 x 5

TRAINING OUTCOME:
A. 95x2, 135x2, 165x2, 195, 195, 195, 200, 200
B. 200, 210, 215
C. 225-265-295-295-295-300-300
D1. 13-14-12
D2. 75-85-95 (x 7)

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

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.