2018NOV30 (WEN5/3/1 D3.W2.C9)

Snatch Pull:
20 x (3)3
52.5 x (3)2
72.5 x (3)2 (6:6:38)
92.5 x 3 (3:9:41)
112.5 x 3 (3:12:44)

Snatch:
52.5 x (3)3
62.5 x 2
72.5 x 1 (1:13:45)
62.5 x 3
72.5 x 2 (2:15:47)
82.5 x 1 (1:16:48)
72.5 x 3 (3:19:51)
82.5 x 2 (2:21:53)
92.5 x 1 (1:22:54)
82.5 x 3 (3:25:57)
92.5 x 2 (2:27:59)
102.5 x (1)6 (6:33:65)
112.5 x 1 (1:34:66)
82.5 x (2)4 (8:42:74)

112.5kg Snatch

Snatch Pull:
92.5 x 2 (2:44:76)
112.5 x 2 (2:46:78)
122.5 x (2)3 (6:52:84)

2018NOV30 (WEN5/3/1 D2.W2.C9)

Bench Press:
20 x (5)2
51 x 5
71 x 5
91 x 3 (3:3:19)
104 x 3 (3:6:22)
117 x (2)5 (10:16:32)

Bench Press + Kettle Bell Bent Row + Pull Up:
((65 x 10) + (20 x 8) + (bw + 8 x 1))1
((65 x 10) + (24 x 8) + (bw + 8 x 1))1
((65 x 10) + (28 x 8) + (bw + 8 x 1))1
((65 x 10) + (24 x 8) + (bw + 8 x 1))1
((65 x 10) + (20 x 8) + (bw + 8 x 1))1

Lying Stiff Arm Pullover + Close Grip Bench Press + Dips:
((22.5 x 8) + (22.5 x 8) + (bw x 5))5

McGill 3 + Standing Plate Cuban Curl:
4 + (1.25 x 20)1
3 + (1.25 x 20)1
2 + (1.25 x 20)1
1 + (1.25 x 20)1
0 + (1.25 x 20)1

2018NOV29 (WEN5/3/1 D1.W2.C9)

Back Squat:
20 x (5)2
61 x (5)2
101 x 5
141 x 3 (3:3:3)
162 x 3 (3:6:6)
182 x (2)5 (10:16:16)

182kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((101 x 10) + (170 x 10))5

Standing Barbell Calf Raise + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((101 x 10) + (1.5 x 20) + (Purplex2 x 20))4

McGill 3 + Bent Over Horizontal Press + Twist Yo Wrist:
4 + (pvc x 10) + (2.5 x 3 Up/Down)1
3 + (pvc x 10) + (3 x 2 Up/Down)1
2 + (pvc x 10) + (3.5 x 1 Up/Down)1
1 + (pvc x 10) + (4 x 1 Up/Down)1

2018NOV28 (WEN5/3/1 D4.W1.C9)

Clean + Power Jerk:
20 x (1+1)3
30 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1
70 x (1+1)3
90 x (1+1)2
110 x (1+1)1 (2:2:61) * dmin
100 x (1+1)3 (6:8:69)
110 x (1+1)2 (4:12:73)
120 x (1+1)1 (2:14:75)
115 x (1+1)1 (2:16:77)
125 x (1+1)1 (2:18:79)
130 x (1+1)1 (2:20:81)
110 x (1+1)6 (12:32:93)

130kg Clean + Power Jerk

Clean Pull:
120 x 3 (3:35:96)
140 x (3)3 (9:44:105)

Power Clean + Power Jerk:
100 x (1+1)5 (10:54:115)

2018NOV27 (WEN5/3/1 D3B.W1.C9)

Snatch Pull:
50 x (3)3
70 x (3)2 (6:6:64)
90 x 3 (3:9:67)
110 x 3 (3:12:70)
120 x (3)3 (9:21:79)

Snatch:
50 x (3)3
60 x 3
70 x 2 (2:23:81)
90 x 1/C (1:24:82)
90 x (1)2 (2:26:84)
100 x (1)6 (6:32:90)
80 x (2)5 (10:42:100)

100kg Snatch

2018NOV27 (WEN5/3/1 D3A.W1.C9)

No Contact Muscle Snatch:
20 x (3)5
40 x (3)3
45 x (3)2
50 x (3)2

Snatch:
50 x 3
60 x 3
65 x 3
70 x 3
80 x 2 (2:2:42)
90 x 2 (2:4:44)
95 x 2 (2:6:46)
100 x 1 (1:7:47)
102 x M
102 x 1 (1:8:48)
104 x M
105 x M
105 x 1 (1:9:49)
85 x (2)5 (10:19:59)

105kg Snatch

2018NOV26 (WEN5/3/1 D2.W1.C9)

Bench Press:
20 x 5
44.5 x 5
64.5 x 5
84.5 x 5 (5:5:25)
97.5 x 5 (5:10:30)
110.5 x 4 (4:14:34)
110.5 x 3 (3:17:37)
110.5 x 2 (2:19:39)
110.5 x 1 (1:20:40)

Bench Press + Bent Over Kettlebell Row + Pull Up:
((65 x 10) + (16 x 10) + (bw x 2))1
((65 x 10) + (20 x 10) + (bw x 2))1
((65 x 10) + (24 x 10) + (bw x 2))1
((65 x 10) + (20 x 10) + (bw x 2))1
((65 x 10) + (16 x 10) + (bw x 2))1

Bent Over Stiff Arm Band Pulldown + Dips:
((Purplex2 x 10) + (bw x 5))1
((Purplex2 + Green x 10) + (bw x 5))3
((Purplex2 x 10) + (bw x 5))1

Lying Stiff Arm Pullover + Close Grip Bench Press + Standing Plate Cuban Curl:
((20 x 10) + (20 x 10) + (1.5 x 20))3

McGill 3 + Standing Barbell Wrist Curl:
4 + (20 x 30)1
3 + (20 x 30)1
2 + (20 x 30)1
1 + (20 x 30)1

2018NOV25 (WEN5/3/1 D1.W1.C9)

Back Squat:
20 x (5)3
71 x (5)2
101 x 5
131 x 5 (5:5:5)
151.5 x 5 (5:10:10)
172 x (2)5 (10:20:20)

172kg x 2 Back Squat

Back Squat + Reverse Hyper (Roller):
((101 x 10) + (170 x 10))5

Standing Barbell Calf Raise + Standing Plate Cuban Curl + Seated Band Tricep Pushdown:
((101 x 10) + (1.5 x 20) + (Purplex2 x 20))3

Standing Axle Calf Roll + Bent Over Horizontal Press + Standing Plate Overhead Tricep Extension:
((bw x 10 L/R) + (pvc x 10) + (15 x 10))3

McGill 3 + Quad Temper:
4 + (pin x 1 min)
3 + (pin x 1 min)
2 + (pin x 1 min)
1 + (pin x 1 min)

2018NOV24 (REST)

Rest:

- Travel day back to Kentucky.

2018NOV23 (WEN5/3/1 D4B.W4.C8) * DELOAD

6" Block Clean + Power Jerk:
20 x (1+1)6
40 x (2+2)1
40 x (3+3)1
50 x (3+3)1
60 x (2+2)1
70 x (2+2)1
80 x (1+1)1
70 x (2+2)1
90 x (1+1)1 (2:2:174)
80 x (1+1)1
100 x (1+1)1 (2:4:176)
90 x (1+1)1 (2:6:178)
110 x (1+1)1 (2:8:180)
100 x (1+1)1 (2:10:182)
120 x (1+1)1 (2:12:184)
100 x (1+1)5 (10:22:194)

120kg 6" Block Clean + Power Jerk

6" Block Clean Pull:
110 x 3 (3:25:197)
120 x 3 (3:28:200)
130 x (3)3 (9:37:209)

2018NOV22 (WEN5/3/1 D4A.W4.C8) * DELOAD

6" Block Power Clean + Press:
20 x (1+5)3
32 x (1+5)1 (6:6:160)
42.5 x (1+5)1 (6:12:166)
48 x (1+5)1 (6:18:172)

6" Block Power Clean + Press:
((42.5 x (1+10) + (42.5 x 10))5

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

2018NOV21 (REST)

Rest:

- Travel day to Illinois.

2018NOV20 (WEN5/3/1 D3B.W4.C8) * DELOAD

Snatch:
20 x (3)3
40 x (2)3
50 x (2)3
60 x (2)2
70 x 2 (2:2:113)
60 x (1)3
70 x (1)2 (2:4:115)
80 x 1 (1:5:116)
70 x (1)3 (3:8:119)
80 x (1)2 (2:10:121)
90 x 1 (1:11:122) * dmin
100 x M
80 x (1)3 (3:14:125)
90 x (1)2 (2:16:127)
95 x M
95 x C
75 x (1)3 (3:19:130)
85 x (1)2 (2:21:132)
95 x(M)2
90 x 1 (1:22:133)
95 x 1 (1:23:134)
100 x 1 (1:24:135) * dmax
80 x (2)5 (10:34:145)

100kg Snatch

Snatch Pull:
110 x 3 (3:37:148)
115 x 3 (3:40:151)
120 x 3 (3:43:154)

2018NOV19 (WEN5/3/1 D3A.W4.C8) * DELOAD

Clean Deadlift:
20 x (5)2
76 x 5 (5:5:101)
95 x 5 (5:10:106)
114 x 5 (5:15:111)

Clean Deadlift + Reverse Hyper (Roller):
((95 x 8) + (120 x 10))5

Standing Plate Cuban Curl + Standing Band Tricep Pushdown + McGill 3:
((1.25 x 20) + (Purplex2 x 20) + 4)1
((1.5 x 20) + (Purplex2 + Green x 15) + 3)1
((1.75 x 20) + (Purplex2 + Greenx2 x 10) + 2)1
((1.5 x 20) + (Purplex2 + Green x 15) + 1)1
((1.25 x 20) + (Purplex2 x 20) + 0)1

2018NOV18 (WEN5/3/1 D2B.W4.C8) * DELOAD

No Contact Clean + Squat Jerk:
20 x (1+1)6
30 x (1+1)5
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:63)
70 x (1+1)3
90 x (1+1)2 (4:6:67)

No Contact Clean + Power Jerk:
110 x (1+1)1 (2:8:69)
90 x (1+1)3 (6:14:75)
110 M
110 x (1+1)2 (4:18:79)
120 x (1+1)1 (2:20:81)
130 x (M)2
100 x (1+1)1 (2:22:83)
110 x (1+1)1 (2:24:85)
122.5 x (1+1)1 (2:26:87)
130 x (M)2

122.5kg No Contact Clean + Power Jerk

Clean Pull:
60 x 3
100 x 3 (3:29:90)
130 x 3 (3:32:93)
137.5 x 3 (3:25:96)

2018NOV17 (REST)

Rest:

- Travel day to Illinois to drop the kids off to start their fall break with the grandparents.

2018NOV16 (WEN5/3/1 D2A.W4.C8) * DELOAD

Bench Press:
20 x (5)2
31 x 5
51 x 5 (5:5:51)
63.5 x 5 (5:10:56)
76 x 5 (5:15:61)

Bench Press + Bent Barbell Row:
((63.5 x 10) + (50 x 6))5

Lying Stiff Arm Pullover + Close Grip Bench Press + Dips:
((20 x 6) + (20 x 6) + (bw x 5))5

Standing Plate Cuban Curl + Front Lateral Raise + Front Raise + Rear Lateral Raise
+ Standing Band Tricep Pushdown + Overhead Tricep Extension + McGill 3:
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 4)1
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 3)1
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 2)1
((1.25 x 10+10+10+10) + (Purplex2 x 10+10) + 1)1

Captains of Crush Thin Strap Hold:
((#T + 1.25 x 12s L/R))3
((#1 + 1.25 x 8s L/R))3
((#1.5 + 1.25 x 4s L/R))3

2018NOV15 (WEN5/3/1 D1B.W4.C8) * DELOAD

No Contact Snatch:
20 x (3)2
30 x (3)2
40 x (3)2
50 x 3
60 x 2
70 x 1 (1:1:16)
60 x 3
70 x 2 (2:3:18)
80 x 1 (1:4:19)
70 x 3 (3:7:21)
80 x 2 (2:9:23)
90 x M
90 x 1 (1:10:24)
80 x 3 (3:13:27)
90 x 2 (2:15:29)
100 x (M)2
90 x M
95 x 1 (1:16:30)
100 x (M)3
92.5 x M
95 x M
97.5 x 1
100 x (M)5
100 x 1 (1:17:31)
80 x (2)3 (6:23:37)

100kg No Contact Snatch

Snatch Pull:
100 x 3 (3:26:40)
110 x 3 (3:29:43)
115 x 3 (3:32:46)

2018NOV14 (WEN5/3/1 D1A.W4.C8) * DELOAD

Back Squat:
20 x (5)4
59 x 5
79 x 5 (5:5:5)
99 x 5 (5:10:10)
119 x 5 (5:15:15)

119kg x 5 Back Squat

Back Squat + Reverse Hyper (Roller):
((99 x 10) + (170 x 10))5

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((1.5 x 20) + (Green + Purple x 20))3

Standing Barbell Wrist Curl + Standing Plate Cuban Curl:
((20 x 25) + (1.5 x 20))3

2018NOV13 (WEN5/3/1 D4B.W3.C8)

Power Clean + Power Jerk:
20 x (1+1)5
50 x (1+1)6
70 x (1+1)3
90 x (1+1)2
110 x (1+1)1 (2:2:163)
90 x (1+1)3
110 x (1+1)2 (4:6:167)
120 x (1+1)1 (2:8:169)
100 x (1+1)3 (6:14:175)
120 x (1+1)2 (4:18:179)
130 x (1+1)1 (2:20:181)
110 x (1+1)1 (2:22:183)
115 x (1+1)1 (2:24:185)
120 x (1+1)1 (2:26:187)
125 x (1+1)1 (2:28:189)
130 x (1+1)1 (2:30:191)
135 x (1+1)1 (2:32:193)
137 x (M)2

135kg Power Clean + Power Jerk

Clean Pull:
150 x (3)3 (9:41:202)

Clean Deadlift:
90 x 3

Power Clean + Power Jerk:
90 x (1+1)2
110 x (1+1)6 (12:53:214)

2018NOV12 (WEN5/3/1 D4A.W3.C8)

Press:
20 x (5)4
40 x 5
50 x 5
60 x 5 (5:5:152)
68 x 3 (3:8:155)
76 x M
76 x (1)6 (6:14:161)

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

Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((1.5 x 20) + (Green + Purple x 10))2
((1.5 x 30) + (Green + Purple x 20))1
((1.5 x 20) + (Green + Purple x 10))2

2018NOV11 (WEN5/3/1 D3B.W3.C8)

No Contact Muscle Snatch:
20 x (3)3
30 x (3)2
40 x 3
50 x 3
60 x 3
65 x 2
70 x 1 (1:1:123)
75 x (M)2
60 x (2)3

Snatch:
50 x (3)2
70 x 2 (2:3:125)
90 x 1 (1:4:126)
60 x 3
80 x 2 (2:6:128)
100 x (M)2
80 x 3 (3:9:131)
90 x 2 (2:11:133)
100 x 1 (1:12:134)
85 x 3 (3:15:137)
95 x 1/M (1:16:138)
105 x C

100kg Snatch

Snatch Pull:
115 x (3)3 (9:25:147)

2018NOV10 (WEN5/3/1 D3A.W3.C8)

Clean Deadlift:
20 x (5)3
62.5 x (5)2
102.5 x 5
142.5 x 5 (5:5:113)
161.5 x 3 (3:8:116)
180.5 x (1)6 (6:14:122)

180.5kg Clean Deadlift

Clean Deadlift + Reverse Hyper (Roller):
((95 x 8) + (170 x 10))6

McGill 3:
4/3/2/1

Standing Plate Cuban Curl + Standing Barbell Wrist Curl:
((1.25 x 20) + (20 x 25))1
((1.5 x 20) + (25 x 25))1
((1.25 x 20) + (20 x 25))1
((1.5 x 20) + (25 x 25))1
((1.25 x 20) + (20 x 25))1

Standing Band Pull Aparts + Twist Yo Wrist:
((Green x 20) + (2.5 x 3 U/D))1
((Green x 20) + (2.5 x 2 U/D))1
((Green x 20) + (2.5 x 1 U/D))1

Standing Tricep Cable Pushdown + Bent Over Tricep Plate Kickback:
((20 x 10) + (2.5 x 10))5

2018NOV09 (REST)

Rest:

- I took a day off and went to the Jim Beam Distillery tour. 

2018NOV08 (WEN5/3/1 D2B.W3.C8)

Clean + Squat Jerk:
20 x (1+1)6
40 x (1+1)3
50 x (1+1)3
70 x (1+1)2
90 x (1+1)1 (2:2:67)
70 x (1+1)3
90 x (1+1)2 (4:6:71)
110 x (1+1)1 (2:8:73)
90 x (1+1)3 (6:14:79)
110 x (1+1)2 (4:18:83)
120 x (1+1)1 (2:20:85)
100 x (1+1)6 (12:32:97)

120kg Clean + Squat Jerk

Clean Pull:
140 x (3)3 (9:41:106)

2018NOV07 (WEN5/3/1 D2A.W3.C8)

Bench Press:
20 x (5)3
55 x (5)2
75 x 5
95 x 5 (5:5:56)
108 x 3 (3:8:59)
121 x (1)6 (6:14:65)

Bench Press + Bent Over Barbell Row:
((63.5 x 10) + (55 x 10))1
((63.5 x 10) + (65 x 8))1
((63.5 x 10) + (75 x 6))1
((63.5 x 10) + (85 x 4))1
((63.5 x 10) + (95 x 2))1

Lying Stiff Arm Barbell Pullover + Close Grip Bench Press + Dips:
((20 x 10) + (20 x 10) + (bw x 5))1
((24.5 x 6) + (24.5 x 6) + (bw x 5))1
((32 x 6) + (32 x 6) + (bw x 5))1
((37 x 6) + (37 x 6) + (bw x 5))1
((32 x 6) + (32 x 6) + (bw x 5))1

Standing Plate Cuban Curl + McGill 3:
1.25 x 20 + 4
1.5 x 20 + 3
1.25 x 20 + 2
1.5 x 20 + 1
1.25 x 20 + 0

2018NOV06 (WEN5/3/1 D1B.W3.C8)

Muscle Snatch:
20 x (3)3
40 x 3
50 x 3
60 x 3
65 x 2
70 x 1
75 x M
75 x 1 (1:1:15)

Snatch:
50 x 3
60 x 2
70 x 1
60 x 3
70 x 2
80 x 1 (1:2:16)
70 x 3
80 x 2 (2:4:18)
90 x 1 (1:5:19)
80 x 3 (3:8:22)
90 x 2 (2:10:24)
100 x M
100 x 1 (1:11:25)
90 x 3 (3:14:28)
100 x M
105 x M
90 x 1 (1:15:29)
95 x M
80 x 1/C (1:16:30)
90 x 1 (1:17:31)
95 x 1 (1:18:32)
100 x 1 (1:19:33)
105 x 1 (1:20:34)
110 x (M)2
90 x (2)4 (8:28:42)

105kg Snatch

Snatch Pull:
120 x (3)3 (9:37:51)

2018NOV05 (WEN5/3/1 D1A.W3.C8)

Back Squat:
20 x (5)2
68.5 x (5)2
108.5 x 5
148.5 x 5 (5:5:5)
168 x 3 (3:8:8)
188 x (1)6 (6:14:14)

188kg Back Squat

Back Squat + Reverse Hyper (Roller):
((99 x 10) + (170 x 10))5

Standing Band Face Pull + Standing Band Tricep Extension + McGill 3:
((Green x 10) + (Green x 20) + 4)1
((Green x 10) + (Green x 20) + 3)1
((Green x 10) + (Green x 20) + 2)1
((Green x 10) + (Green x 20) + 1)1
((Green x 10) + (Green x 20) + 0)1

Twist Yo Wrist:
2.5 x 3 U/D
2.5 x 2 U/D
2.5 x 1 U/D

2018NOV04 (REST)

Rest:

- Travel day to Fort Campbell, Kentucky to check out the base as a possible future home.

2018NOV03 (WEN5/3/1 D4B.W2.C8)

Power Clean + Squat Jerk:
20 x (1+1)6
30 x (1+1)4
50 x (1+1)3
70 x (1+1)3
90 x (1+1)2

Power Clean + Power Jerk:
110 x (1+1)1 (2:2:136)
90 x (1+1)3
110 x (1+1)1 (2:4:138)
120 x (1+1)1 (2:6:140)
100 x (1+1)1 (2:8:142)
115 x (1+1)1 (2:10:144)
125 x (1+1)1 (2:12:146)
110 x (1+1)1 (2:14:148)
125 x M
125 x (1+1)1 (2:16:150)
137.5 x (M)2
120 x (1+1)1 (2:18:152)
130 x M
130 x (1+1)1 (2:20:154)
120 x (1+1)3 (6:26:160)

130kg Power Clean + Power Jerk

Clean Extension:
135 x (3)3 (9:35:169)

Standing Band Tricep Extension + McGill 3:
Green x 50 + 4
Green x 40 + 3
Green x 30 + 2
Green x 20 + 1
Green x 10 + 0

2018NOV02 (WEN5/3/1 D4A.W2.C8)

Press:
20 x (5)2
36 x 5
46 x 5
56 x 3 (3:3:121)
64 x 3 (3:6:124)
72 x (1)10 (10:16:134)

72kg Press

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

Standing Plate Cuban Curl + Standing Barbell Overhead Tricep Extension + McGill 3:
((1.25 x 20) + (20 x 20) + 4))1
((1.25 x 20) + (20 x 20) + 3))1
((1.25 x 20) + (20 x 20) + 2))1
((1.25 x 20) + (20 x 20) + 1))1
((1.25 x 20) + (20 x 20) + 0))1

2018NOV01 (WEN5/3/1 D3B.W2.C8)

Press in Snatch:
20 x (3)2
30 x 3
35 x 3
40 x 3

Snatch:
20 x (3)2
50 x (3)2
70 x (2)2
50 x 3
70 x 2
90 x 1 (1:1:87)
80 x 2 (2:3:89)
100 x 1 (1:4:90)
90 x 2 (2:6:92)
110 x (M)2
90 x 1 (1:7:93)
105 x (M)23
85 x 2 (2:9:95)
95 x 1 (1:10:96)
100 x (M)2
80 x 2 (2:12:98)
82.5 x 2 (2:14:100)
85 x 2 (2:16:102)
87.5 x 2 (2:18:104)
90 x 2 (2:20:106)
95 x 1 (1:21:107)
100 x M
100 x 1 (1:22:108)
102.5 x 1 (1:23:109)

102.5kg Snatch

Snatch Extension:
117.5 x (3)3 (9:32:118)

Captains of Crush + McGill 3:
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 4
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 3
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 2
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 1
((#T x 6) + (#1 x 3) + (#1.5 x 1)) + 0