Week 3 of 9

Monday Aug 5

A. Backsquat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
B. Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1), 85%x(3+1), 80%x(3+1), 85%x(2+1)
D. Snatch High Pull - 85%x5x4
E. Push Press - 60%x4, 65%x4, 70%x4x3 (% of Jerk)

+

10 Min Emom:
1-3 Muscle ups

Results: used 33#
A. 125x4, 150x4, 170x4, 180x4, 170x4
B. 65, 75, 85, 90, 85, 90 - no misses at 90 wow that is improvement in itself!
C. 90, 105, 120, 125, 120, 125 - ugh these felt heavy - jerks were not fast
D. 90
E. 90, 100, 105

+ 
Muscle up emom:
Rnd. reps
1. 3  
2. 3
3. 3
4. 3
5. 3
6. 3
7. 2
8. 2
9. 2
10. 2 
total of 26 MUs in 10 mins

Tuesday Aug 6

A. Backsquat - 60%x3, 70%x3, 80%x3x3
B. Power Snatch + Snatch Push Press + OHS - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (%of full)
C. Power Clean + Front Squat + Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (% of full)
D. RDL - 90%x4x5 (% of clean)
E. Press - 4x5

+
3 Sets, no rest:
15 KBS
12 Pull ups
200m Run

Results: used girl bar
A. 125, 150, 170
B. 65, 70, 75
C. 95, 105, 110
D. 140 
E. 70, 75, 80, 85, 90 all x4
Very challenging workout due to volume. Skin on hands on fire!
I had no motivation to do any of the conditioning but Amber, thank goodness, gave me a pep talk and talked me into. Afterwards it felt fine. 
3 RFT:
6:33, had to break up pull ups just because of my skin on hands and we did RKBS with 53# 

 C&Js - 110

Wed Aug 7

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
D. Clean Deadlift - 80%x3x5 (10 sec negative)

Results: 33# bar
A. 125, 150, 170, 180, 190  
B. 65, 75, 85, 90
C. 90, 105, 120, 125
D. 125

Snatch 90x2

Thurs Aug 8 - Suggested to split into AM/PM

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
B. Power Snatch - 60%x3, 65%x3, 70%x3x4 - (% of full)
C. Power Clean & Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1)x2 - (% of full)
D. Clean High Pull - 85%x4x5
E. RDL - 85%x5x5 (% of clean)
F. Push Press - 60%x4, 65%x4, 70%x4x2
G. Press - 4x5

+

3 RFT:
50 Double Unders
12 DB High Pulls (watch Catalyst video)
15 K2Es

Catalyst - DB High Pull video

Results: used 33# bar
A. 110, 130, 145, 155, 145
B. 65, 70, 75 
C. 95, 100, 105 - Jerks were off today
D. 135
Planned on returning to gym in PM to finish the workout but my left wrist is really hurting so I decided to rest it. 

Sat Aug 10 - Heavy squat volume day

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
B. Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
C. Clean & Jerk - 60%x (3+1), 70%x(3+1), 80%x(3+1), 85%x(3+1), 80%x(3+1)
D. Snatch Pull - 90%x4x4
E. Clean Pull - 85%x4x4
F. Backsquat - 60%x5, 70%x5, 80%x5x2

Results: used 33# bar - left wrist a little better but still really bothering me
A. 125, 150, 170, 180, 170, 180
B. 65, 75, 85, 90, 85, 90 - 1 miss at 90 for being lazy - brought my grip in more narrow and it seemed fine, also seemed to take off some of the torque on my wrists
C. Did not C&J due to wrist - front rack position is the worst for it
D. 95
E. 105 - this was way too light - my weight should have been 131.75, opps not sure what happened
F. 125, 150, 170x5x2 
Overall the numerous squats were not too bad
+ Did some conditioning that I left out from thurs
3 RFT: 
50 DUs
12 DB High Pulls (20#)
15 T2B
*everything UB except last round of T2B was 10/5 

Sunday Aug 11

Recovery day - do some yoga, Z1 bike, swim row, run, light gymnastics practice etc.. 

Took Cedar for a hike this morning. 
Swam in the afternoon. Did 85-90% pace for 1k (20 laps), last 2 laps were more like 99% because I felt good. Took 22 mins, can't remember how that compares to last summer.
Finished up with Sprints:
Dive in and sprint 25 yards x4, 
rest by slow swim back to deep end