2021OCT31 (WEN 531 D3.W5)

Sumo Deadlift:

69 x 5

89 x 5

109 x 5

126 x 5

143 x 10

Axle Bench Press:

57 x 10

66 x 10

76 x (10)5

Reverse Hyper Rows:

50 x 10

60 x 10

70 x 10

80 x 10

143kg x 10 Sumo Deadlift

2021OCT30 (OTC3 D2.W5)

Press in Snatch:

20 x 3

27.5 x 3

30 x 3

Snatch:

32.5 x (3)2

42.5 x 3

52.5 x 2

57.5 x 2

62.5 x 2

67.5 x 2

72.5 x 2

80 x 2

6" Block Snatch Pull:

80 x 3

90 x 3

100 x 3

80kg x 2 Snatch

2021OCT29 (WEN 531 D2.W5)

Axle Bench Press:

20 x (10)2

43 x 5

63 x 5

83 x 5

95 x 5

108 x 9

Back Squat:

20 x (5)2

42 x 5

62 x 5

82 x (10)5

Chins:

bw x (5)5

Dips:

bw  (5)5

2021OCT28 (OTC3 D1.W5)

18" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)2

35 x (3+3+3)1

42.5 x (3+3+3)1

50 x (3+3+3)1

57.5 x (2+2+2)1

67.5 x (2+2+2)1

77.5 x (2+2+2)1

82.5 x (2+2+2)1

83.5 x (2+2+2)1

84.5 x (2+2+2)1

18" Block Clean Pull:
95 x 3

105 x 3

115 x 3

84.5kg 18" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2

2021OCT27 (WEN 531 D1.W5)

Back Squat:

20 x (5)3

48 x 5

68 x 5

88 x 5

102 x 5

116 x 12

116kg x 12 Back Squat

2021OCT26 (WEN 531 D3.W4 & OTC3 D3.W4)

Sumo Deadlift:

61 x 5

77 x 5

92 x 5

Press in Snatch:

15 x 3

25 x (3)2

Snatch:

40 x 3

47.5 x 3

55 x 3

60 x 3

65 x 3

Snatch Pull:
75 x 5

80 x 5

85 x 5

65kg x 3 Snatch

2021OCT25 (WEN 531 D2.W4 & OTC3 D2.W4)

Axle Bench Press:

20 x (10)2

47 x 5

59 x 5

70 x 5

18" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)1

30 x (3+3+3)1

40 x (3+3+3)1

50 x (3+3+3)1

60 x (3+3+3)1

70 x (3+3+3)1

75 x (3+3+3)1

80 x (3+3+3)1

85 x (3+3+3)1

18" Block Clean Pull:

105 x 5

110 x 5

115 x 5

85kg 18" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3

2021OCT24 (WEN 531 D1.W4 & OTC3 D1.W4)

Back Squat:
20 x (5)4

50 x 5

63 x 5

76 x 5

Press in Snatch:

15 x 3

25 x (3)2

Snatch:

32.5 x 3

40 x 3

47.5 x 3

55 x 3

60 x 3

65 x 3

70 x 3

Snatch Pull:
70 x 5

80 x 5

90 x 5

70kg x 3 Snatch

2021OCT22 (OTC3 D3.W3)

12" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)3

30 x (3+3+3)2

40 x (3+3+3)1

50 x (3+3+3)1

60 x (3+3+3)1

70 x (3+3+3)1

12" Block Clean Pull:
90 x 5

110 x 5

70kg 12" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3

2021OCT20 (WEN 531 D3.W3)

Sumo Deadlift:

50 x (5)2

75 x 5

95 x 5

115 x 5

130 x 3

145 x 10

Axle Bench Press:

20 x (10)2

50 x 10

70 x (10)5

Reverse Hyper Rows:

50 x (10)3

145kg x 10 Sumo Deadlift

* Notes:

- I'm dragging ass today.  I'm thoroughly exhausted and feel like I'm catching a cold.  I'm stiff, sore and irritable so today's workout is short and sweet. 

2021OCT19 (OTC3 D2.W3)

Press in Snatch:

15 x 3

20 x 3

25 x (3)2

Snatch Balance + Overhead Squat:

32.5 x (3+3)1

40 x (3+3)1

47.5 x (3+3)1

52.5 x (3+3)1

57.5 x (3+3)1

12" Block Snatch Pull + Snatch:

40 x (3+3)1

47.5 x (3+3)1

52.5 x (3+3)1

60 x (3+3)1

12" Block Power Snatch:

40 x 3

45 x 3

50 x 3

60kg 12" Block Snatch Pull x 3 + Snatch x 3

2021OCT18 (WEN 531 D2.W3)

Axle Bench Press:

20 x (10)2

48 x 5

68 x 5

88 x 5

99 x 3

111 x 10

111kg Axle Bench Press

Back Squat:

20 x (10)2

56 x 10

76 x (10)5

Chins:

bw x (5)4

bw + 8 x 5

Dips:

bw x (5)4

bw + 8 x 5

Chins:

bw x 1/2/3/4/5

KB Snatch + Overhead Squat:

8x2 x 1+1/2+2/3+3/4+4/5+5

Dips:

bw x 1/2/3/4/5

2021OCT17 (OTC3 D1.W3)

12" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)1

30 x (3+3+3)2

40 x (3+3+3)1

50 x (3+3+3)1

60 x (3+3+3)1

70 x (3+3+3)1

65 x (3+3+3)1

KB Clean + Press:

16 x (5)8

Burpees:

bw x 8

70kg 12" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3

2021OCT16 (WEN 531 D1.W3)

Back Squat:

20 x (5)4

55 x 5

75 x 5

95 x 5

107 x 3

120 x 11

Reverse Hyper Leg Curl + Reverse Hyper (Roller):

100 x (10/10)3

120kg x 11 Back Squat

2021OCT15 (OTC3 D3.W2)

Snatch Balance:

20 x (3)2

25 x 3

32.5 x 3

40 x 3

45 x 3

50 x 3

3 Stage Snatch:

30 x (1+1+1)2

40 x (1+1+1)1

47.5 x (1+1+1)1

55 x (1+1+1)1

60 x M

60 x (1+1+1)1

62.5 x (1+1+1)1

65 x (1+1+1)1

70 x (1+1+1)1

70kg 3 Stage Snatch

Snatch Pull:

80 x 5

90 x 5

100 x 5

Russian KB Swing

20kg x (13)8

Burpees:

bw x 8

2021OCT14 (WEN 531 D3.W2)

Sumo Deadlift:

37 x 5

77 x 5

92 x 5

107 x 3

122 x 3

138 x 8

138kg x 8 Sumo Deadlift

Axle Bench Press:

30 x 10

50 x 10

70 x (10)5

Reverse Hyper Rows:

100 x 10

110 x 10

120 x (10)3

Belt Squat:

20 x 10

40 x 10

60 x 10

KB Clean + Press:

12x2 x (5)8

Burpees:

bw x 8

2021OCT13 (OTC3 D2.W2)

18" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)2

30 x (3+3+3)2

40 x (3+3+3)1

50 x (3+3+3)1

60 x (3+3+3)1

70 x (3+3+3)1

75 x (3+3+3)1

80 x (3+3+3)1

85 x (3+3+3)1

90 x (3+3+3)1

18" Block Clean Pull:

110 x 5

120 x 5

130 x 5

140 x 5

KB Clean + KB Snatch:

12 x 10/15/20

16 x 10/15/20

24 x 10/15/20

90kg 18" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3

2021OCT12 (WEN 531 D2.W2)

Axle Bench Press:

20 x (5)2

42 x 5

62 x 5

82 x 5

94 x 3

105 x 10

Back Squat:

20 x (5)2

36 x 10

56 x 10

76 x (10)5

Chins:

bw x 5

bw + 4 x 5

bw + 8 x 5

bw + 12 x 5

bw + 16 x 5

Dips:

bw x 5

bw + 4 x 5

bw + 8 x 5

bw + 12 x 5

bw + 16 x 5

Backward Walk:

5 min

Burpees:

bw x 14

105kg x 10 Axle Bench Press

2021OCT11 (OTC3 D1.W2)

Press in Snatch:

15 x (3)2

20 x 3

25 x (3)3

Snatch Pull + Snatch:

40 x (3+3)1

47.5 x (3+3)1

55 x (3+3)1

60 x (3+3)1

65 x (3+3)1

70 x (3+3)1

62.5 x (3+3)1

Power Snatch + Overhead Squat:

47.5 x (3+3)1

52.5 x (3+3)1

57.5 x (3+3)1

62.5 x (3+3)1

Snatch Pull:

82.5 x 5

92.5 x 5

102.5 x 5

Tabata Russian KB Swing:

24 x (14)8 = 112

Burpees:

bw x 3

70kg x 3 Snatch Pull + 3 Snatch

2021OCT10 (WEN 531 D1.W2)

Back Squat:

20 x (5)5

58 x 5

88 x 3

101 x 3

113 x 12

Nordic:

bw + PUR x (3)5

Bulgarian Split Squat:

bw x (10 L/R)5

Sumo Deadlift:

52 x 5

72 x 5

92 x (8)5

Wall Tip Raise:

bw x (20)3

Reverse Hyper Calf Raise:

100 x 20

120 x 20

140 x 20

Thruster + Russian KB Swing:

(20 x 20) + (16 x 5)

(20 x 15) + (16 x 10)

(20 x 10) + (16 x 15)

(20 x 5) + (16 x 20)

Burpees:

bw x 2

113kg x 12 Back Squat

2021OCT09 (OTC3 D3.W1)

18" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)2

30 x (3+3+3)2

40 x (3+3+3)1

50 x (3+3+3)1

60 x (3+3+3)1

70 x (3+3+3)1

75 x (3+3+3)1

77.5 x (3+3+3)1

78.5 x (3+3+3)1

78.5kg 18" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3

18" Block Clean Pull:

98.5 x (5)3

18" Box Jump + Russian KB Swing (5 Minute AMRAP):

(5 + 15)5 plus 10

5 Minute Backward Walk

2021OCT08 (WEN 531 D3.W1)

Sumo Deadlift:

40 x 5

59 x 5

79 x 5

99 x 5

115 x 5

130 x 5

130kg x 8 Sumo Deadlift

Axle Bench Press:

20 x (10)2

70 x (10)5

Reverse Hyper Rows:

100 x 6

120 x 6

140 x 6

KB Pullovers:

8x2 x 8

12x2 x 8

16x2 x 8

KB Clean + Front Squat Tabata:

12 x 5/5/6/6/6/6/6/6 = 46

5 Min Backward Walking

2021OCT07 (OTC3 D2.W1)

Press in Snatch:

15 x 3

20 x 3

25 x (3)2

Snatch Balance:

32.5 x 3

40 x 3

47.5 x 3

55 x (3)2

Snatch:

40 x 3

47.5 x 3

55 x 3

62.5 x 3

70 x 3

6" Block Snatch Pull:

70 x 5

80 x 5

90 x 5

KB Single Arm Snatch Tabata:

L: 8/7/7/7

R: 8/7/7/7

70kg x 3 Snatch

2021OCT06 (WEN 531 D2.W1)

Axle Bench Press:

20 x (5)2

56 x 5

76 x 5

88 x 5

99 x 10

99kg x 10 Axle Bench Press

Back Squat:

20 x (10)2

56 x 10

76 x (10)3

76 x 20

76kg x 20 Back Squat

Chins:

bw x 5/7/9/7/5

Dips:

bw x 5/7/9/7/5

Tabata Russian KB Swing:

16 x 14/14/14/14/14/14/14/14 = 112

2021OCT05 (OTC3 D1.W1)

6" Block Clean Pull + Clean + Front Squat:

20 x (3+3+3)2

30 x (3+3+3)2

50 x (3+3+3)1

60 x (3+3+3)1

70 x (3+3+3)3

6" Block Clean Pull:

80 x (5)3

70kg 6" Block Clean Pull x 3 + Clean x 3 + Front Squat x 3

* Notes:

- My warm up was extremely brief.  Okay, I'll be honest.  There was no warm up.  In the process, I ended up tweaking my pointer finger on my right hand.  It hurts to extend it back, indicating that I probably injured it while doing the cleans or, more than likely, during the rebound of the barbell off the soft plyo mats.  Regardless, it hurts.

- Additionally, I've decided on foregoing any overhead work that's prescribed in the OTC program.  My reasoning is that I'm not anticipating a meet in the near future and the upper body work from the Wendler program should suffice for my current goals. 

2021OCT04 (WEN 531 D1.W1)

Back Squat:

20 x (5)5

42 x (5)2

62 x (5)2

82 x 5

85 x 5

107 x 5

Nordic:

bw + PUR x 3/4/5

Bulgarian Split Squat:

bw x (10 L/R)3

Tib Raise:

20 x (20)3

Reverse Hyper Calf Raise:

150 x (20)3

107kg x 5 Back Squat

2021OCT03 (REST)

Rest.

* Notes:

- I'm taking a day off in preparation of the start of a new training cycle.  I plan on using two separate plans; specifically, the Wendler 5/3/1 along with the Olympic Training Center's three day resident split.  Wish me luck because it's gonna suck.

2021OCT02 (BRIDGE)

Snatch:

20 x (3)2

30 x (1)10

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)2

70 x M

70 x 1

80 x (1)3

Front Squat:

20 x (3)2

40 x (3)2

60 x (3)2

80 x (3)2

80kg Snatch

2021OCT01 (SED D7.W1)

Snatch + Overhead Squat:

20 x (1+1)3

30 x (1+1)3

30 x (1+2)3

40 x (1+2)2

50 x (1+2)2

60 x (1+2)5

60kg Snatch + 2 Overhead Squats

Sumo Belt Squat:

60 x 5

80 x 5

100 x 5

Sumo Deadlift:

60 x 3

80 x 3

100 x 3

120 x 3

140 x 3