Week 4 of 9

Monday Aug 12

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2
B. Snatch - 60%x3, 70%x3, 80%x3, 85%x2
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1), 85%x(2+1)
D. Snatch Pull - 90%x4x4
E. Press - 4x5

+
4 sets of wtd CTBs and Dips - 2-3 reps

Results: used 33# bar
A. 125, 150, 170, 180
B. 65, 75, 85, 90 
C. Due to wrist I scaled back on weights here - 85# and 95# PC+Jerk, 100x3+1, 105x3+1, 115x3+1, 120x2+1
D. 100
E. 70, 75, 80, 85, 90 all x 4 (used 45# bar)
+ 
Decided instead to do last part of the OPT She workout for today, which was 35 strict Pull ups for time - 3:45 (5 sets of 5s, 2, sets of 3s, 2 sets of 2s - mostly pronated grip but did supinated a few times, which irritated my wrist)

Tues Aug 13

A. Backsquat - 60%x4, 70%x4, 80%x4x2
B. Power Snatch - 60%x3, 65%x3, 70%x3x3 (% of full)
C. Power Clean + Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1)x3 (% of full)
D. RDL - 85%x5x4 (% of clean)
E. Push Press - 60%x3, 70%x3x3

+
3 RFT:
250m Row
20 1-arm DB Press
1 min FLR

Results:
used 33# bar
A. 125, 150, 170
B. 65, 70, 75
C. based off my C&J max - 90, 95, 100
D. 135
E. 75, 90
+
3 RFT - 10 mins
used 12#DB for UB 20 arm strict presses
good shoulder burning 

Weds Aug 14

Rest day

Since going away to beach from this Friday to next tues today I am going to do Conditioning class for a fun workout and move through at recovery pace. Then will do a few of this Sat's program below:

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1 - 125, 150, 170, 180, 190x1
E. Press - 4x5 - did 4 sets - 75, 85, 90, 95x4 (PR!)


Thursday Aug 15

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x4x3
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)x2
D. Clean Pull - 85%x4x4
E. Good Morning - 4x8

+
3 RFT:
10 CTBs
10 Ring Dips
10 GHDs

Results:
A. 110, 130, 145, 155x4x3
B. 65, 75, 85, 90 - no misses, feeling so much better
C. first day hitting my percentages on C&J due to wrist - 90, 100, 115, 125 -wrist felt better but I was hesitant to drop under bar
D. 135
E. did 6 sets - 65, 75, 80, 85, 90, 95
+ 
3 RFT:
10 CTBs
10 Strict bar dips instead of kipping ring dips
10 GHDs

5:30 ? - I think?

rest 5 mins

2 mins Max Reps DUs - got 117, lots of breaks, need to throw these in more often again 

Friday Aug 16 - Heading to Beach!

Rest Day

Sat Aug 17 - Becca away at Beach

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
B. Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1 (% of full)
C. Power Clean & Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1), 75%x(1+1) - (% of full)
D. RDL- 90%x4x4 (% of clean)
E. Press - 4x5

Sunday Aug 18 - Becca away at Beach
Active Recovery day - yoga, Z1 pace run, row, AD, swim, gymnastics circuit, etc...