20 x (10)2
55 x 5
75 x 5
95 x 3
110 x 3
122.5 x 7
Back Squat:
20 x (10)2
47.5 x 10
67.5 x 10
87.5 x (10)5
Tuesday, November 30, 2021
Monday, November 29, 2021
2021NOV29 (OTC3 D1.W10)
Press in Snatch:
20 x 3
30 x (3)3
Snatch Pull + Snatch:
30 x (2+2)1
40 x (2+2)1
50 x (2+2)1
60 x (2+2)1
70 x (1+1)1
75 x (1+1)1
80 x (1+1)1
85 x (1+1)1
90 x (1+1)1
95 x (1+1)1
100 x (1+1)1
No Foot Power Snatch + Overhead Squat:
60 x (1+1)1
65 x (1+1)1
70 x (1+1)1
75 x (1+1)1
80 x (1+1)1
85 x (1+1)1
Snatch Pull:
100 x 3
115 x 3
130 x 3
100kg Snatch Pull + Snatch
Sunday, November 28, 2021
2021NOV28 (WEN 531 D1.W10)
Back Squat:
20 x (5)4
42.5 x 5
62.5 x 5
82.5 x 5
102.5 x 3
117.5 x 3
132.5 x 14
Sumo Deadlift:
20 x (5)2
70 x 5
90 x 5
110 x (8)5
Bulgarian Split Squat:
bw x (10 L/R)5
132.5 x 14 Back Squat
Saturday, November 27, 2021
2021NOV27 (OTC3 D3.W9)
Clean Pull + Clean + Front Squat + Split Jerk:
20 x (1+1+1+1)1
30 x (1+1+1+1)4
50 x (1+1+1+1)2
60 x (1+1+1+1)2
70 x (1+1+1+1)2
80 x (1+1+1+1)2
90 x (1+1+1+1)1
97.5 x (1+1+1+1)1
105 x (1+1+1+1)1
100 x (1+1+1+1)1
105 x (1+1+1+1)1
110 x (1+1+1+1)1
Clean Pull:
130 x 3
140 x 3
145 x 3
110kg Clean Pull + Clean + Front Squat + Split Jerk
Wednesday, November 24, 2021
2021NOV24 (WEN 531 D3.W9)
Sumo Deadlift:
20 x 5
70 x 5
85 x 5
100 x 5
120 x 5
137.5 x 5
155 x 11
Axle Bench Press:
20 x 10
42.5 x 10
62.5 x 10
82.5 x (10)5
Reverse Hyper Rows:
30 x 10
50 x 8
70 x 6
90 x 7
110 x 7
155kg x 11 Sumo Deadlift
Tuesday, November 23, 2021
2021NOV23 (OTC3 D2.W9)
Press in Snatch:
20 x 3
30 x 3
40 x 3
Snatch:
40 x (3)2
50 x 2
60 x 2
70 x 2
75 x 2
80 x 2
85 x 2
90 x 2
Snatch Pull:
100 x 3
100 x 3
110 x 3
120 x 3
90kg Snatch x 2
Monday, November 22, 2021
2021NOV22 (WEN 531 D2.W9)
Axle Bench Press:
20 x (10)2
50 x 5
70 x 5
90 x 5
102.5 x 5
117.5 x 7
Back Squat:
20 x (10)2
47.5 x 10
67.5 x 10
87.5 x (10)5
Dips:
bw x 5/10/5
Chins:
bw x 5/10/5
117.5kg x 7 Axle Bench Press
Sunday, November 21, 2021
2021NOV21 (OTC3 D1.W9)
18" Block Clean Pull + Clean + Front Squat:
20 x (2+2+2)1
30 x (2+2+2)2
45 x (2+2+2)2
60 x (2+2+2)1
70 x (2+2+2)1
80 x (2+2+2)1
90 x (2+2+2)1
95 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
100 x (1+1+1)1
105 x (1+1+1)1
110 x (1+1+1)1
Power Clean:
60 x 2
70 x 2
80 x 2
90 x 2
100 x 2
Clean Pull:
120 x 3
130 x 3
135 x 3
110kg 18" Block Clean Pull + Clean + Front Squat
Saturday, November 20, 2021
2021NOV20 (WEN 531 D1.W9)
Back Squat:
20 x (5)4
35 x 5
55 x 5
75 x 5
95 x 5
110 x 5
125 x 14
Bulgarian Split Squat:
bw x (10 L/R)3
Reverse Hyper (Strap):
30 x (10)3
125kg x 14 Back Squat
Friday, November 19, 2021
2021NOV19 (WEN 531 D3.W8 & OTC3 D3.W8)
Sumo Deadlift:
67.5 x 5
85 x 5
100 x 5
Press in Snatch:
20 x 3
30 x (3)2
Snatch:
32.5 x (3)2
45 x 2
55 x 2
65 x 2
70 x 2
75 x 2
80 x 2
85 x 1
90 x 1
Snatch Pull:
100 x 3
110 x 3
120 x 3
90kg Snatch
Wednesday, November 17, 2021
2021NOV17 (WEN 531 D2.W8 & OTC3 D2.W8)
Axle Bench Press:
20 x (5)2
50 x 5
65 x 5
75 x 5
Clean and Jerk:
20 x (2+2)2
30 x (2+2)1
45 x (2+2)1
55 x (2+2)1
65 x (2+2)1
75 x (2+2)1
85 x (2+2)1
95 x (2+2)1
100 x (1+1)1
105 x (1+1)1
110 x (1+1)1
120 x (1+1)1
Clean Pull:
120 x 3
130 x 3
140 x 3
120kg Clean and Jerk
Tuesday, November 16, 2021
2021NOV16 (WEN 531 D1.W8 & OTC3 D1.W8)
Back Squat:
20 x (5)2
55 x 5
67.5 x 5
82.5 x 5
Press in Snatch:
20 x (3)2
30 x (3)2
Snatch:
30 x (2)2
35 x 2
45 x 2
55 x 2
65 x 2
75 x 2
85 x 2
90 x 1
95 x M
Snatch Pull:
90 x (3)3
90kg Snatch
Monday, November 15, 2021
2021NOV15 (OTC3 D3.W7)
24" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
30 x (3+3+3)2
42.5 x (3+3+3)1
55 x (2+2+2)1
65 x (2+2+2)1
75 x (2+2+2)1
85 x (2+2+2)1
Clean and Jerk:
30 x (1+1)3
40 x (1+1)2
50 x (1+1)3
24" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Sunday, November 14, 2021
2021NOV14 (WEN 531 D3.W7)
Sumo Deadlift:
20 x 5
65 x 5
85 x 5
105 x 5
125 x 5
145 x 3
160 x 10
Axle Bench Press:
20 x 10
52.5 x 10
75 x (10)5
Reverse Hyper Rows:
70 x (10)2
80 x 10
90 x 10
100 x 10
160kg x 10 Sumo Deadlift
Saturday, November 13, 2021
2021NOV13 (OTC3 D2.W7)
Press in Snatch:
20 x 3
25 x 3
30 x 3
Snatch Balance + Overhead Squat:
35 x (2+2)1
45 x (2+2)1
55 x (2+2)1
65 x (2+2)1
70 x (2+2)1
Snatch Pull + Snatch:
45 x (2+2)1
55 x (2+2)1
65 x (2+2)1
75 x (2+2)1
Snatch Pull:
95 x (3)3
75kg Snatch Pull x 2 + Snatch x 2
Friday, November 12, 2021
2021NOV12 (WEN 531 D2.W7)
Axle Bench Press:
20 x (10)2
55 x 5
75 x 5
95 x 5
110 x 3
120 x 6
120kg x 6 Axle Bench Press
Back Squat:
20 x (10)2
42.5 x 10
62.5 x 10
82.5 x (10)5
Chins:
bw x (5)4
bw x 10
Dips:
bw x (5)4
bw x 10
Wednesday, November 10, 2021
2021NOV10 (OTC3 D1.W7)
6" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
30 x (3+3+3)1
45 x (3+3+3)1
55 x (2+2+2)1
65 x (2+2+2)1
75 x (2+2+2)1
85 x (2+2+2)1
6" Block Clean Pull:
95 x 3
115 x 3
135 x 3
85kg 6" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Tuesday, November 9, 2021
2021NOV09 (WEN 531 D1.W7)
Back Squat:
20 x (5)3
42.5 x 5
62.5 x 5
82.5 x 5
102.5 x 5
117.5 x 3
130 x 12
130kg x 12 Back Squat
Sumo Deadlift:
60 x 5
100 x (8)5
Monday, November 8, 2021
2021NOV08 (OTC3 D3.W6)
Snatch Balance:
20 x (3)2
30 x 3
35 x 3
45 x 3
55 x 2
65 x 2
3 Stage Snatch:
30 x 1
45 x 1
55 x 1
65 x 1
70 x 1
75 x 1
82.5 x 1
90 x 1
Snatch Pull:
110 x 3
120 x 3
130 x 3
Sunday, November 7, 2021
2021NOV07 (WEN 531 D3.W6)
Sumo Deadlift:
20 x 5
57.5 x 5
77.5 x 5
97.5 x 5
117.5 x 3
135 x 3
150 x 10
Axle Bench Press:
20 x 10
57.5 x 10
67.5 x 10
77.5 x (10)5
Reverse Hyper Rows:
50 x 7
60 x 7
70 x 7
80 x 7
90 x 7
100 x 7
150kg x 10 Sumo Deadlift
Saturday, November 6, 2021
2021NOV06 (OTC3 D2.W6)
18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)3
30 x (3+3+3)2
42.5 x (3+3+3)1
55 x (2+2+2)1
65 x (2+2+2)1
75 x (2+2+2)1
85 x (2+2+2)1
90 x (2+2+2)1
95 x (2+1/M)1
95 x (0+1+2)1
100 x (2+2+2)1
18" Block Clean Pull:
110 x 3
120 x 3
130 x 3
140 x 3
100kg 18" Block Clean Pull x 2 + Clean x 2 + Front Squat x 2
Friday, November 5, 2021
2021NOV05 (WEN 531 D2.W6)
Axle Bench Press:
20 x (10)2
50 x 10
70 x 8
90 x 5
102.5 x 3
115 x 7
Back Squat:
20 x (10)2
42 x 10
62 x 10
82 x (10)5
Chins:
bw x 5/8/10/8/5
Dips:
bw x 5/8/10/8/5
115kg x 7 Axle Bench Press
Wednesday, November 3, 2021
2021NOV03 (OTC3 D1.W6)
Press in Snatch:
20 x 3
27.5 x 3
30 x 3
32.5 x 3
Snatch Pull + Snatch:
30 x (3+3)2
45 x (2+2)1
60 x (2+2)1
65 x (2+2)1
70 x (2+2)1
75 x (2+2)1
80 x (2+2)1
85 x (2+2)1
Power Snatch + Overhead Squat:
55 x (2+2)1
60 x (2+2)1
65 x (2+2)1
70 x (2+2)1
75 x (2+2)1
Snatch Pull:
75 x 3
95 x 3
115 x 3
85kg Snatch Pull x 2 + Snatch x 2
Tuesday, November 2, 2021
2021NOV02 (WEN 531 D1.W6)
Back Squat:
20 x (5)4
55 x 5
75 x 5
95 x 3
109 x 3
122 x 12
Sumo Deadlift:
50 x 5
101 x (8)5
122kg x 12 Back Squat
Monday, November 1, 2021
2021NOV01 (OTC3 D3.W5)
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
85.5 x (2+2+2)
90 x (2+2+2)1
6" Block Clean Pull:
95 x 3
115 x 3
135 x 3
90kg x Clean Pull x 2 + Clean x 2 + Front Squat x 2
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