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/Wendler Program: Week 4, Day 11

Wednesday 5-30

TRAINING:
A. Power Snatch + Snatch + Snatch Balance - 70-75% x 3
B. Clean and Jerk - 95% x 1
C. Clean Pulls - 100% x 3 x 3
D1. Wtd Chin-ups - 75# x 3-5 x 3
D2. Cadence Dips @ 50X1 - 65# x 5 x 3
E1. Hanging Leg Raises - 3 x 20
E2. Topside Half-moons (45#) - 3 x 20
F. Skill Development: Static handstand practice

TRAINING OUTCOME:
A. 95-115-135-155-175-180-185*(strapped up)
B. 185-215-235-250-265-280(f-Jerk)-290(f-Jerk)
C. 305-305-305
D1. 4-5-5
D2. 5-5-8
E1. As Rx'd
E2. As Rx'd
F. 3 attempts.

Shoulders feel pretty taxed today. Couldn't make myself go for it on the Jerks at 90-95%. All reps leading up to it felt pretty good. Overall feel like my body is low on "go juice". Deloading next week will hopefully help. Need to get to bed earlier too...

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

Oly/Wendler Program: Week Three, Day Eight

Tuesday 5-22

TRAINING:
A. Press - 75% x 5, 85% x 3, 95% x 1+
B. Deadlift* -  75% x 5, 85% x 3, 95% x 1+
C1. Rack Pulls - 3 x 5
C2. Good Mornings - 3 x 7
C3. Reverse Hyperextensions - 3 x 20
D. Platform Deadlift - 3 x 5

TRAINING OUTCOME:
A. 145-165-185 x 2.5
B. 365 - 415 - 460* x 7-480 x 1 - 500 x 1
C1. 405-485-495-495
C2. 195-195-195
C3. 20-20-20
D. 315-315-315

Notes:
I really backed off the DL today. Low back is pretty fatigued from yesterday's squat session and I feel like I have a knot in my right low-back. I also belted up on the last set...which made a huge difference contributing to the 7 reps. Also hit a couple singles afterward. Hoping to hit some core later...we shall see...

Oly/Wendler Cycle: Week Three, Day 7

Monday 5-21

TRAINING:
A. Snatch - 90% x 1 x 3
B. 3-Position Clean + Jerk - 70-75% x 3 + 1
C. Back Squat - 315# x 1 x 4
D1. Wtd. Dips - 75% x 5, 85% x 3, 95% x 1+
D2. Chin-ups - AMRAP x 3

TRAINING OUTCOME:
A. 95x2, 140x2, 165x2, 185x2, 200x1, 215x1, 225-225-225
B. 215-220-225
C. 135-225-285-315-315-315-315
D1. 85-95-105x5
D2. 15-14-12 (+2)

Oly/Wendler Cycle: Week Two, Day Three

Friday 5-18

TRAINING:
A. Power Snatch + Hang Snatch + Snatch Balance + 1 1/4 OHS - 65% x 3
B. Clean and Jerk - 85% x 1 x 4
C. Front Squat - 75% x 3 x 5
D1. Cadence Dips - 55# @ 50X1 - 3 x 5
D2. Wtd. Chin-ups - 70# x 5-7

TRAINING OUTCOME:
A. 95-135-155-165-165-165
B. 205-225-245-260*-260*-260-260-260-260
C. 225-265-265-270-270-275
D1. 5-5-5.5
D2. 6-5-5

Notes:
*missed the jerk on the first two CJ @ 260. Belted up, dialed in and had no problems after that.