Press, Windmill, DL - 4 Ladders to 4, Plan Summary

Friday

Warmup

16 kg 1-arm swing, all w/o putting bell down
10 H2H
2R, 3L, 3R, 2L
5R, 5L

Press: 24 kg x 5 singles in about 4:00.  On last rep, pause at top, stretch, slow and controlled negative

Windmill: 16 kg, left first, 3

DL 255 lbs., 4 Ladders to 4, rest ~10 min between ladders

Ladder 1:

1 - Right over √
2 - Left over √
3 - Right over √
4 - Left over √


Ladder 2:

1 - Left over √
2 - Right over √
3 - Left over √
4 - Right over √


Ladder 3:

1 - Right over √
2 - Left over √
3 - Right over √
4 - Left over √


Ladder 4:

1 - Left over √
2 - Right over √
3 - Left over √
4 - Right over √

Plan Summary:

NB: A week is about 10 days long.  I typically do a DL day, a light snatch day, and a day off, so I'm at 9 days for 3 DL workouts already.

Prep Week: NL = 24
Tue 1/20: 1-2-3 x 3
Thu 1/22: 1-2-3 x 1

Week #1: NL = 62 = 14%
Mon 1/26: 1-2-3-4-5 x 2
Thu 1/29: 1-2-3-4 x 2
Tue 2/3: 1-2-3 x 2

Week #2: NL = 93 = 21%
Fri 2/6: 1-2-3-4-5 x 3
Tue: 2/10: 1-2-3-4 x 3
Thu: 2/12: 1-2-3 x 3

Week #3: NL = 124 = 29%
Tue: 2/17: 1-2-3-4-5 x 4
Fri: 2/20: 1-2-3-4 x 4
?: 1-2-3 x 4

Week #4: NL = 155 = 36%
?: 1-2-3-4-5 x 5 = 75
?: 1-2-3-4 x 5 = 50
?: 1-2-3 x 5 = 30

Monthly NL = 434