Operation Wolfenstein

Operation Wolfenstein- All lifts are done on an 8-6-4 progression with weight increasing on every set. I programmed this plan out of a love for Olympic Lifts, powerlifting lifts, power tower movements, and an obsession with this 1980's Notre Dame Weight Training book I've had forever. My plan is to export workout logs weekly, asses data for progress levels, tweak if needed, and in the end publish about six weeks of data for this program on the blog.

Monday-

Pushup

Front Squat

Snatch

Overhead Squat

Hanging Leg Raise

Tuesday-

Running or Cycling

Ab Wheel

Weighted Vest Uphill Walk/Jog

Wednesday-

Chinup (with dip belt)

Dead lift

Clean and Jerk

Standing Bicep Curl

Seated Preacher Curl
Roman Chair

Thursday
Running or Cycling
Ab Wheel
Weighted Vest Uphill Walk/Jog

Friday
Dip (with dip belt)
Pull up (with dip belt)
Dumbbell Bench
Dumbbell Incline Bench
Dumbbell Seated Military Press
Leg Raises off Bench