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 3

Thursday 3-29

TRAINING:
A. Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
B. Front squat - 60% x 5, 65% x 5, 70% x 3
C. Good morning - 3 x 8 light
D. Hollow Rocks - 60 Total
E. 15 Burpees AFAP; rest 1 min

TRAINING OUTCOME:
A. 95-135-190-190-190-190-190
B. 225-245-265-245-225
C. 145-145-145
D. as Rx'd
E. as Rx'd

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

Cycle Two: Deload/Transition Week, Day One

Monday 3-26 - Deload/Transition Week

TRAINING:
A. Hang Power Snatch + Hang Snatch 60% x 2 x 5
B. Hang Power Clean + Power Jerk + Hang Clean + Jerk - 60% x 4 x 5
C. Back Squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
D. Press - 3 x 8
 
TRAINING OUTCOME:
A. 150-150-150-150-150
B. 190-190-190-190-190
C. 250-270-295-315
D. 150-155-160 (7+ long 1)
 
WWI: 201.4

General Cycle: Week 4 - MAX DAY

Saturday 3-24

TRAINING:
A. Snatch - Max Attempt
B. Clean and Jerk - Max Attempt
C. Back Squat - Max Attempt
D. Stiff-Legged DL - 3 x 5
E. Ab Wheel - 3 x 20

TRAINING OUTCOME:
A. 95-135-160-185-205-215-225-235(5# PR)
B. 245-265-280-295(5#PR)-305(Clean only)
C. 225x3-275x2-315-355-385-405-420(tied old PR)-435(fx2)
D. 275-275-275
E. as Rx'd...at home.

General Cycle: Week 4, Day 15

Thursday 3-22


TRAINING:
A. Snatch - 90% x 1
B. Clean & Jerk - 90% x 1
C Front Squat - 95% x 1 x 2
D1. Ab Wheel  3 x 15
D2. Side Planks - 1 min/side x 3

TRAINING OUTCOME:
A. 95-135-160-185-205-225
B. 225-245-265-275
C. 225-275-315-340-355
D1-D2 as Rx'd

Notes:
Jerk was sketchy today and ran out of time for second set of 355 on FS.

General Cycle: Week 4, Day 14

Tuesday 3-20


TRAINING:
A. Power Snatch - 75% x 2 x 3
B. Power Clean & Jerk - 75% x 2 x 3
C. Snatch Balance - Max for the Day

TRAINING OUTCOME:
A. 135-155-175-175-175
B. 175-230-230-230
C. 95-135-185-205-225-245-255(f)