2018AUG31 (WEN5/3/1 D1B.W4.C5) * DELOAD

24" Block Snatch:
20 x (2)2
35 x (3)3
45 x (3)2
55 x 3
65 x 2
75 x 1
80 x 1
85 x M
85 x 1
90 x 1
95 x 1
100 x (M)4
100 x 1

100kg 24" Block Snatch

2018AUG30 (WEN5/3/1 D1A.W4.C5) * DELOAD

Back Squat:
20 x (5)2
54.5 x 5
74.5 x 5 (5:5:5)
93 x 5 (5:10:10)
112 x 5 (5:15:15)

112kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((93 x 10) + (140 x 10))5

2018AUG29 (WEN5/3/1 D4.W3.C5)

Press:
20 x (5)3
37.5 x 5
47.5 x 5
57.5 x 5 (5:5:59)
65 x 3 (3:8:62)
73 x (2)5 (10:18:72)

Press + Pull Up:
((38 x 10) + (bw + 12 x 5 + bw x 1))1
((38 x 10) + (bw + 12 x 4 + bw x 2))1
((38 x 10) + (bw + 12 x 3 + bw x 3))1
((38 x 10) + (bw + 12 x 2 + bw x 4))1
((38 x 10) + (bw + 12 x 1 + bw x 5))1

18" Block Clean + Push Jerk:
20 x (1+3)2
35 x (1+2)2
55 x (1+1)1
75 x (1+1)2
90 x (1+1)1
105 x (1+1)1
120 x (1+1)1
130 x C
130 x (1+1)1

130kg 18" Block Clean + Push Jerk

Standing Plate Cuban Curl:
1.25 x (20)5

2018AUG28 (WEN5/3/1 D3.W3.C5)

Clean Deadlift:
20 x (5)2
73.5 x (5)2
103.5 x 5
133.5 x 5 (5:5:41)
151.5 x 3 (3:8:44)
169 x (2)5 (10:18:54)

Clean Deadlift + Reverse Hyper (Roller):
((89 x 8) + (160 x 10))5

Muscle Snatch + Overhead Squat + No Contact Snatch:
20 x (1+1+1)3
45 x (1+1+1)3
55 x (1+1+1)2
65 x (1+1+1)1
70 x (1+1+1)1
75 x (1+1+1)1
78 x (1+1+1)1
81 x (M)2
81 x (1+1+1)1

81kg Muscle Snatch + Overhead Squat + No Contact Snatch

Fat Grip Pull Up Bar Hang:
bw x 20s
bw x 18c
bw x 16c
bw x 14c
bw x 12c

2018AUG27 (WEN5/3/1 D2.W3.C5)

Bench Press:
20 x (5)2
48.5 x 5
68.5 x 5
88.5 x 5 (5:5:23)
100.5 x 3 (3:8:26)
112 x (2)5 (10:18:36)

Bench Press + Alternating Kettlebell Row:
((59 x 10) + (28 x 10))5

24" Clean + Front Squat + Push Jerk:
20 x (1+1+1)3
30 x (1+1+1)3
50 x (1+1+1)3
70 x (1+1+1)2
90 x (1+1+1)1
102 x (1+1+1)1
114 x (1+1+1)1
93 x (1+1+1)1
105 x (1+1+1)1
117 x (1+1+1)1

117kg 24" Block Clean + Front Squat + Push Jerk

Lying Stiff Arm Barbell Pullover + Close Grip Bench Press:
15 x (10+10)
20 x (10+10)
25 x (10+10)
30 x (10+10)
35 x (10+10)

Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
((1.25 x 10) + (10 x 10))1
((2.5 x 10) + (15 x 10))1
((1.25 x 10) + (10 x 10))1
((2.5 x 10) + (15 x 10))1
((1.25 x 10) + (10 x 10))1

2018AUG26 (WEN5/3/1 D1.W3.C5)

Back Squat:
20 x (5)2
60 x 5
90 x 5
120 x 5
140 x 5 (5:5:5)
158.5 x 3 (3:8:8)
177 x (2)5 (10:18:18)

Back Squat + Reverse Hyper (Roller):
((93 x 10) + (155 x 10))1
((93 x 10) + (165 x 10))1
((93 x 10) + (170 x 10))1
((93 x 10) + (175 x 10))1
((93 x 10) + (180 x 10))1

24" Block Snatch:
35 x 3
55 x (2)2
75 x 1
85 x 1
95 x 1
77.5 x 1
87.5 x 1
97.5 x 1

97.5kg 24" Block Snatch

2018AUG25 (WEN5/3/1 D4.W2.C5)

Press:
20 x (5)3
33.5 x 5
43.5 x 5
53.5 x 3 (3:3:51)
61 x 3 (3:6:54)
69 x 4 (4:10:58)
69 x 3 (3:13:61)
69 x 2 (2:15:63)
69 x 1 (1:16:64)

Press + Pull Up:
((38 x 10) + (bw + 8 x 8))1
((38 x 10) + (bw + 8 x 7))1
((38 x 10) + (bw + 8 x 6))1
((38 x 10) + (bw + 8 x 5))1
((38 x 10) + (bw + 8 x 4))1

18" Block Clean + Power Jerk:
30 x (1+3)2
50 x (1+2)2
70 x (1+1)1
85 x (1+1)1
100 x (1+1)1
110 x (1+1)5
120 x (1+1)1
125 x (1+1)1

125kg 18" Block Clean + Power Jerk

Sotts Press:
20 x 3
40 x 3
50 x 2
60 x 1
71 x 1

Captains of Crush:
#1 x 10 L/R
#1.5 x 10 L/R
#1 x 10 L/R
#1.5 x 10 L/R
#1 x 10 L/R

2018AUG24 (WEN5/3/1 D3.W2.C5)

Clean Deadlift:
20 x (5)2
65 x 5
105 x 5
125 x 3 (3:3:35)
142.5 x 3 (3:6:38)
160 x 4 (4:10:42)
160 x 3 (3:13:45)
160 x 2 (2:15:47)
160 x 1 (1:16:48)

Clean Deadlift + Reverse Hyper (Roller):
((89 x 8) + (155 x 10))5

Muscle Snatch + Overhead Squat + No Contact Snatch:
42.5 x (1+1+1)2
52.5 x (1+1+1)2
62.5 x (1+1+1)2
72.5 x (1+1+1)5
75 x (1+1+1)1
77.5 x (1+1+1)1

77.5kg Muscle Snatch + Overhead Squat + No Contact Snatch

Standing Barbell Wrist Curl:
20 x (20)5

Axle Rack Pull:
50 x 5
80 x 4
110 x 3
140 x 2 * break off rack

2018AUG23 (WEN5/3/1 D2.W2.C5)

Bench Press:
20 x (5)2
43 x 5
63 x 5
83 x 3 (3:3:19)
94.5 x 3 (3:6:22)
106 x 4 (4:10:26)
106 x 3 (3:13:29)
106 x 2 (2:15:31)
106 x 1 (1:16:32)

Bench Press + Alternating Kettlebell Rows:
((59 x 10) + (24 x 10 L/R))5

Lying Barbell Stiff Arm Pullover + Close Grip Bench Press:
15 x (10+10)1
20 x (10+10)1
22.5 x (10+10)1
25 x (10+10)1
27.5 x (10+10)1

2018AUG22 (WEN5/3/1 D1.W2.C5)

Back Squat:
20 x (5)2
50.5 x 5
70.5 x 5
90.5 x 5
110.5 x 5
130.5 x 3 (3:3:3)
149 x 3 (3:6:6)
168 x 4 (4:10:10)
168 x 3 (3:13:13)
168 x 2 (2:15:15)
168 x 1 (1:16:16)

168kg x 4 Back Squat

Back Squat + Reverse Hyper (Roller):
93 x 10 + 150 x 10
93 x 10 + 155 x 10
93 x 10 + 160 x 10
93 x 10 + 165 x 10
93 x 10 + 170 x 10

24" Block Snatch:
20 x 3
30 x 3
50 x (2)2
70 x 2
80 x 2
90 x 2
72.5 x 2
82.5 x 2
92.5 x 2

92.5kg 24" Block Snatch x 2

Heavy Hammer:
5# x 10 L/R
6.25# x 10 L/R
7.5# x 10 L/R
8.75# x 10 L/R
10# x 10 L/R

2018AUG21 (WEN5/3/1 D4.W1.C5)

Press:
20 x (5)2
30 x 5
40 x 5
50 x 5 (5:5:65)
57.5 x 5 (5:10:70)
65 x 6 (6:16:76)
65 x 3 (3:19:79)
65 x 1 (1:20:80)

Press + Pull Up:
((38 x 10) + (bw x 5))1
((38 x 10) + (bw x 4) + (bw + 8 x 1))1
((38 x 10) + (bw x 3) + (bw + 12 x 2))1
((38 x 10) + (bw x 2) + (bw + 16 x 3))1
((38 x 10) + (bw x 1) + (bw + 20 x 4))1

18" Block Clean + Push Jerk:
40 x (1+1)5
60 x (1+1)2
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)5
110 x (1+1)5

110kg 18" Block Clean + Push Jerk

Standing Plate Cuban Curl + Standing Barbell Overhead Tricep Extension:
((1.25 x 10) + (20 x 10))5

2018AUG20 (WEN5/3/1 D3.W1.C5)

Clean Deadlift:
20 x 5
66 x 5
96 x 5
116 x 5 (5:5:45)
133.5 x 5 (5:10:50)
151.5 x 6 (6:16:56)
151.5 x 3 (3:19:59)
151.5 x 1 (1:20:60)

Clean Deadlift + Reverse Hyper (Roller):
((89 x 8) + (150 x 10))5

Muscle Snatch + Overhead Squat + No Contact Snatch:
40 x (1+1+1)3
50 x (1+1+1)2
60 x (1+1+1)1
65 x (1+1+1)1
70 x (1+1+1)5
72.5 x (1+1+1)1
75 x (1+1+1)1

75kg Muscle Snatch + Overhead Squat + No Contact Snatch

Captains of Crush:
#1 x 5 L/R
#1.5 x 3 L/R
#2 x 1 L/R
#1 x 5 L/R
#1.5 x 3 L/R
#2 x 1 L/R

2018AUG19 (WEN5/3/1 D2.W1.C5)

Bench Press:
20 x (3)2
37.5 x 5
57.5 x 5
77.5 x 5 (5:5:25)
88.5 x 5 (5:10:30)
100.5 x 6 (6:16:36)
100.5 x 3 (3:19:39)
100.5 x 1 (1:20:40)

Bench Press + Alternating Kettlebell Rows:
((59 x 10) + (20 x 10 L/R))5

Stiff Arm Lying Pullover + Close Grip Bench Press:
8.2 x (10+10)
13.2 x (10+10)
18.5 x (10+10)
20 x (10+10)
25 x (10+10)

24" Block Clean + Front Squat + Squat Jerk:
40 x (1+1+1)5
60 x (1+1+1)3
78 x (1+1+1)3
91.5 x (1+1+1)3
102.5 x (1+1+1)3
81 x (1+1+1)3
93 x (1+1+1)3
105 x (1+1+1)2

105kg 24" Block Clean + Front Squat + Squat Jerk

2018AUG18 (WEN5/3/1 D1.W1.C5)

Back Squat:
20 x 5
61 x 5
101 x 5
121 x 5 (5:5:5)
140 x 5 (5:10:10)
158.5 x 6 (6:16:16)
158.5 x 3 (3:19:19)
158.5 x 1 (1:20:20)

Back Squat + Reverse Hyper (Roller):
((93.5 x 10) + (150 x 10))5

24" Block Snatch:
20 x 3
45 x 3
55 x 3
65 x 3
75 x 3
85 x (1)3
67.5 x 3
77.5 x 3
87.5 x (1)3

87.5kg 24" Block Snatch

2018AUG17 (WEN5/3/1 D4.W4.C4) * DELOAD

Press:
20 x (5)2
29 x 5 (5:5:50)
37.5 x 5 (5:10:55)
44 x 5 (5:15:60)

Press + Pull Up:
((37.5 x 10) + (bw x 4))5

* Notes:

- Not in the mood to mess with this stuff today.  In and out.

2018AUG16 (WEN5/3/1 D3.W4.C4) * DELOAD

Clean Deadlift:
20 x 5
50 x 5
70 x 5 (5:5:35)
87.5 x 5 (5:10:40)
104 x 5 (5:15:45)

Clean Deadlift + Reverse Hyper (Roller):
((87.5 x 8) + (130 x 10))5

18" Block Clean + Front Squat to Squat Jerk:
20 x (1+1+1)3
40 x (1+1+1)5
55 x (1+1+1)3
70 x (1+1+1)2
85 x (1+1+1)1
100 x (C)2

85kg 18" Block Clean + Front Squat to Squat Jerk

2018AUG15 (WEN5/3/1 D2.W4.C4) * DELOAD

Bench Press:
20 x (5)2
36 x 5
46 x 5 (5:5:20)
58.5 x 5 (5:10:25)
69 x 5 (5:10:30)

Bench Press + Seated Band Row:
((58.5 x 10) + (Orangex2 + Maroon x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
40 x (3+3) + 1.25 x 10
50 x (2+2) + 1.25 x 10
60 x (1+1) + 1.25 x 10
70 x (1+1) + 1.25 x 10
80 x M
75 x (1+1) + 1.25 x 10
78.5 x M
77.5 x (1+1) + 1.25 x 10
80 x M
80 x (1+0) + 1.25 x 10 * PR

80kg Muscle Snatch

Clean Grip Snatch:
20 x (3)2
50 x 3
60 x 2
70 x 2
80 x 1
85 x (M)2

Sotts Press:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 2
70 x 1

2018AUG14 (WEN5/3/1 D1.W4.C4) * DELOAD

Back Squat:
20 x (5)3
53.5 x 5
73.5 x 5 (5:5:5)
91 x 5 (5:10:10)
109 x 5 (5:15:15)

Back Squat + Reverse Hyper (Roller):
((91 x 10) + (130 x 10))5

24" Block Power Clean + Push Press:
50 x (3+3)1
60 x (2+2)1
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1
120 x (1+M)1
120 x (1+1)1 * Push Jerk

120kg 24" Block Power Clean + Push Jerk

2018AUG13 (WEN5/3/1 D4.W3.C4)

Press:
20 x (5)3
35 x 5
45 x 5
55 x 5 (5:5:59)
63.5 x 3 (3:8:62)
70 x (2)5 (10:18:72)

Press + Pull Up:
((37.5 x 10) + (bw x 5))5

Snatch Grip Muscle Clean + Front Snatch Balance:
20 x (3+3)1
27.5 x (3+3)1
37.5 x (3+3)1
47.5 x (3+3)1
57.5 x (2+2)1
67.5 x (1+1)5

Snatch:
50 x 3
60 x 3
70 x 3
80 x 2
90 x 1
95 x C

Standing Plate Cuban Curl + Standing Plate Overhead Tricep Extension:
1.25 x 10 + 15 x 10
(2.5 x 10 + 20 x 10)3
1.25 x 10 + 15 x 10

No Contact Snatch:
30 x 3
40 x 2
50 x 2
60 x 2
70 x 2
75 x 1
80 x 1
82.5 x 1

82.5kg No Contact Snatch

2018AUG12 (WEN5/3/1 D3.W3.C4)

Clean Deadlift:
20 x 5
51 x 5
91 x 5
111 x 5
131 x 5 (5:5:41)
148.5 x 3 (3:8:44)
165 x (2)5 (10:18:54)

Clean Deadlift + Reverse Hyper (Roller):
((87.5 x 8) + (160 x 10))5

18" Block Clean + Front Squat to Squat Jerk:
30 x (3+3+3)2
45 x (1+1+1)1
60 x (1+1+1)1
75 x (1+1+1)1
90 x (1+1+1)1
100 x (1+1+1)5
110 x (1+1+1)1

110kg 18" Block Clean + Front Squat to Squat Jerk

Stiff Arm Barbell Pullover + Lying Close Grip Bench:
3.2 x 10 + 3.2 x 10
5.7 x 10 + 5.7 x 10
8.2 x 10 + 8.2 x 10
10.7 x 10 + 10.7 x 10
13.2 x 10 + 13.2 x 10

Seated Reverse Wrist Curl:
20 x (10)3

2018AUG11 (WEN5/3/1 D2.W3.C4)

Bench Press:
20 x (5)2
46 x 5
56 x 5
66 x 6
76 x 5
86 x 5 (5:5:23)
98.5 x 3 (3:8:26)
109 x (2)5 (10:18:36)

Bench Press + Seated Band Row:
((58 x 10) + (Orangex2 + Maroon x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + .5 x 10
35 x (3+3) + 1.25 x 10
45 x (3+3) + 1.25 x 10
55 x (2+2) + 1.25 x 10
65 x (2+2) + 1.25 x 10
75 x (M)3

Clean Grip Snatch:
45 x 3
55 x 2
65 x 1
70 x 1
80 x (M)2
70 x 1
75 x 1
80 x 1
82.5 x 1
85 x M

82.5kg Clean Grip Snatch

2018AUG10 (WEN5/3/1 D1.W3.C4)

Back Squat:
20 x (5)3
57.5 x 5
77.5 x 5
97.5 x 5
117.5 x 5
137.5 x 5 (5:5:5)
155 x 3 (3:8:8)
173.5 x (2)5 (10:18:18)

173.5kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((91 x 10) + (160 x 10))5

24" Block Power Clean + Push Press:
50 x (2+2)2
60 x (2+2)1
70 x (1+1)1
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
110 x (1+1)1

110kg 24" Block Power Clean + Push Press

Standing Calf Raise + Heavy Hammer:
91 x 10 + 5# x 10 L/R
91 x 10 + 6.25# x 9 L/R
91 x 10 + 7.5# x 8 L/R
91 x 10 + 8.75# x 7 L/R

2018AUG09 (WEN5/3/1 D4.W2.C4)

Press:
20 x (5)3
31 x (5)2
41 x 5
51 x 3 (3:3:51)
59 x 3 (3:6:54)
66 x 4 (4:10:58)
66 x 3 (3:13:61)
66 x 2 (2:15:63)
66 x 1 (1:16:64)

Press + Pull Up:
((37.5 x 10) + (bw x 5))5

Snatch Grip Muscle Clean + Front Snatch Balance:
20 x (3+3)1
30 x (3+3)1
35 x (3+3)1
40 x (2+2)1
50 x (2+2)1
60 x (2+2)5

Snatch:
50 x (1)3
60 x (1)2
70 x 1
80 x 1

80kg Snatch

Standing Barbell Tricep Extension + Standing Plate Cuban Curl:
20 x 10 + 1.25 x 10
22.5 x 10 + 1.75 x 10
25 x 10 + 2.5 x 10
27.5 x 10 + 2.5 x 10
30 x 10 + 2.5 x 10

2018AUG08 (WEN5/3/1 D3.W2.C4)

Clean Deadlift:
20 x (5)2
62.5 x 5
82.5 x 5
102.5 x 5
122.5 x 3 (3:3:35)
139 x 3 (3:6:38)
157.5 x 4 (4:10:42)
157.5 x 3 (3:13:45)
157.5 x 2 (2:15:47)
157.5 x 1 (1:16:48)

Clean Deadlift + Reverse Hyper (Roller):
((87.5 x 8) + (150 x 10))5

18" Block Clean + Front Squat to Squat Jerk:
20 x (1+1+1)3
40 x (1+1+1)2
50 x (1+1+1)2
60 x (1+1+1)1
70 x (1+1+1)1
80 x (1+1+1)1
90 x (1+1+1)5
100 x (1+1+1)1

100kg 18" Block Clean + Front Squat to Squat Jerk

Barbell Pullover:
30 x 10
40 x 10
50 x (10)2

Seated Wrist Curl:
20 x 40
20 x 30
20 x 20
20 x 10

2018AUG07 (WEN5/3/1 D2.W2.C4)

Bench Press:
20 x (5)2
41 x (5)2
61 x 5
81 x 3 (3:3:19)
92 x 3 (3:6:22)
104 x 4 (4:10:26)
104 x 3 (3:13:29)
104 x 2 (2:15:31)
104 x 1 (1:16:32)

Bench Press + Seated Band Rows:
((58 x 10) + Orangex2 + Maroon x 10))5

Muscle Snatch + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
40 x (2+2) + 1.25 x 10
50 x (2+2) + 1.25 x 10
60 x (2+2) + 1.25 x 10
(70 x (2+2) + 2.5 x 5)5
75 x (1+1) + 2.5 x 5
80 x M + 1.25 x 10

75kg Muscle Snatch + Overhead Squat

Clean Grip Snatch:
40 x 3
50 x 2
60 x (2)5
70 x 2
80 x M
80 x (1)2

80kg Clean Grip Snatch

2018AUG06 (WEN5/3/1 D1.W2.C4)

Back Squat:
20 x (5)3
47.5 x 5
67.5 x 5
87.5 x 5
107.5 x 5
127.5 x 3 (3:3:19)
146 x 3 (3:6:22)
164 x 4 (4:10:26)
164 x 3 (3:13:29)
164 x 2 (2:15:31)
164 x 1 (1:16:32)

164kg x 4 Back Squat

Back Squat + Reverse Hyper (Roller):
((91 x 10) + (160 x 10))5

18" Block Power Clean + Push Press:
40 x (3+3)
50 x (2+2)
60 x (2+2)
70 x (2+2)
80 x (2+2)
90 x (2+2)
100 x (2+2)

100kg x 2 24" Block Power Clean + 2 Push Press

Standing Barbell Calf Raise + Captains of Crush:
91 x 10 + #1 x 10 L/R
91 x 10 + #1.5 x 10 L/R
91 x 10 + #1 x 10 L/R
91 x 10 + #1.5 x 10 L/R
91 x 10 + #1 x 10 L/R

2018AUG05 (REST)

Rest:

- Taking a day off, unexpectedly.

2018AUG04 (WEN5/3/1 D3.W1.C4)

Press:
20 x (5)2
35 x 5
48.5 x 5 (5:5:65)
55 x 5 (5:10:70)
65.5 x 5 (5:15:75)
65.5 x 3 (3:18:78)
65.5 x 2 (2:20:80)

Press + Pull Up:
((37.5 x 10) + (bw x 5))5

Snatch Grip Muscle Clean + Front Snatch Balance:
(30 x (3+3) + 1.25 x 10)2
37.5 x (3+3) + 1.25 x 10
45 x (3+3) + 1.25 x 10
(52.5 x (3+3) + 2.5 x 10)5
60 x (1+1) + 1.25 x 10
70 x (1+1) + 1.25 x 10
80 x M
80 x (1+1) + 1.25 x 10
85 x (1+1) + 1.25 x 10

85kg Snatch Grip Muscle Clean + Front Snatch Balance

Barbell Tricep Overhead Extension:
20 x (10)5

2018AUG03 (WEN5/3/1 D3.W1.C4)

Clean Deadlift:
20 x 5
50 x 5
73.5 x 5
92.5 x 5
113.5 x 5 (5:5:45)
131 x 5 (5:10:50)
148.5 x 5 (5:15:55)
148.5 x 3 (3:18:58)
148.5 x 2 (2:20:60)

Clean Deadlift + Reverse Hyper (Roller):
((87.5 x 8) + (150 x 10))5

18" Block Clean + Front Squat to Squat Jerk:
30 x (1+1+1)2
40 x (1+1+1)1
50 x (1+1+1)1
60 x (1+1+1)1
70 x (1+1+1)1
80 x (1+1+1)5
90 x (1+1+1)1

90kg 18" Block Clean + Front Squat to Squat Jerk

Barbell Pullover:
30 x 10
37.5 x 10
45 x 10
52.5 x 10

Reverse Fat Grip Barbell Curl + Fat Grip Barbell Curl:
20 x (10 + 10)5

2018AUG02 (WEN5/3/1 D2.W1.C4)

Bench Press:
20 x (5)2
35 x 5
55 x 5
75 x 5 (5:5:25)
86 x 5 (5:10:30)
98.5 x 5 (5:15:35)
98.5 x 3 (3:18:38)
98.5 x 2 (2:20:40)

Bench Press + Seated Band Row:
((58.5 x 10) + (Orangex2 x 10))5

Muscle Snatch + Overhead Squat + Standing Plate Cuban Curl:
20 x (3+3) + 1.25 x 10
35 x (3+3) + 1.25 x 10
50 x (3+3) + 1.25 x 10
(65 x (3+3) + 2.5 x 5)5
70 x (1+1) + 1.25 x 10

Muscle Snatch + Snatch Grip Front Press + Clean Grip Snatch:
30 x (1+3) + 30 x 3
32.5 x (1+3) + 35 x 3
35 x (1+3) + 40 x 3
37.5 x (1+3) + 45 x 3
40 x (1+3) + 50 x 3

65kg Clean Grip Snatch

Clean Grip Snatch:
60 x 3
65 x 1

2018AUG01 (WEN5/3/1 D1.W1.C4)

Back Squat:
20 x (5)3
58.5 x 5
78.5 x 5
98.5 x 5
118.5 x 5 (5:5:5)
137.5 x 5 (5:10:10)
155 x 5 (5:15:15)
155 x 3 (3:18:18)
155 x 2 (2:20:20)

155kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((91 x 10) + (155 x 10))5

Barbell Calf Raise + 24" Block Power Clean + Push Press:
91 x 10 + 50(3+3)
91 x 10 + 60(3+3)
91 x 10 + 70(3+3)
91 x 10 + 80(3+3)
91 x 10 + 90(3+3)

90kg x 3 24" Block Power Clean + 3 Push Press

Captains of Crush:
#1 x 10 L/R
#1.5 x 8 L/R
#2 x 6 L/R
#2.5 x M L/1 R