Last 4 Weeks of Workouts (Week 3)

WENDLER STRENGTH PROGRAM

This week I was sure to do all the core strength lifts but I eased off of the auxiliary exercises. I want to try and get cardio back up into swing since I haven’t been able to since the surgery.

Day 1
Military Press:
5 @ 115
3 @ 125
1 @ 145

Protocol 10-7-4-2 @ 95

Push Press 2×6 @ 135

Run 5 min, still recovering from surgery. First Run not too bad, but had to keep it very short.

Day 2
Power Clean:
5 @ 165
3 @ 195
1 @ 225

Protocol 15-12-10-8 @ 105 (hang clean)

Half Clean and Drop (from ground) 3×4 @235

Day 3
Squat:
5 @ 235
3 @ 265
1 @ 300

Protocol 15-12-10-8 @ 145

Day 4
Deadlift:
3×10 @ 225

100 ft farmers walk w/ 1 pood and 2 pood
15 Burpees
100 ft. bear crawl
15 burpees
100ft. farmers walk w/ 1 pood and 2 pood.

Day 5
Floor Press:
5 @ 185
3 @ 215
1 @ 235

8 min AMRAP:

3 Thrusters @ 135
7 Clapping Push-Ups
Completed 8 rounds

3×15 Ring Dips

8x30sec run; rest 90 sec.

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