Week 5 of 9

Wed Aug 21

Since I missed several days I decided to do Tuesday program from this week today.

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x4 - 125, 150, 170, 180x3x4 (felt heavy today)
B. PS+ Snatch Push Press + OHS - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (%of full) - 65, 70, 75x3
C. PC+FS+Power Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3 (%of full) - went down by 5-10# each set due to wrist which is better but I am still cautious - 85, 95, 105x3
D. Clean Pull - 90% 4x4 - 140
E. Good Morning 4x8 - 55,65, 70, 75, 85, 90, 95, 95

+
Butterfly pull up practice and HSPU practice 

+ 
Later PM
3 RFT:
20 KBS - 35#
15 Push ups 

3:24

Thur Aug 22
Will do a combo of mon, wed and thurs in this weeks program, looks like this:

A. Front Squat - 60%x4, 70%x4, 80%x4x3
B. Snatch - 60%x4, 70%x4, 80%x4, 85%x4x3
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
D. Snatch High Pull - 90% 4x4
E. Press - 4x5
+
3 RFT:
50 Double Unders
12 Pull ups
6-10 HSPUs

Results: 33# bar
A. 110, 130, 145x4x3
B. 65, 75, 85, 90x3, 90x3, 90x4 - missed 4th rep on 2 sets with 90#
C. 90, 105, 120, 125
D. 95
E. only did 3 sets - 85, 90 all x 4, 95x3


Did not do 3 RFT. 

Friday Aug 23

Active recovery day - Run 3 miles @ 85% - 21:00 mins

Saturday Aug 24

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x3x3
B. Snatch - 60%x4, 70%x4, 80%x4x3
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(4+1)x3
D. Push Press - 60%x4, 65%x4, 70%x4x3
E. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2 

Results: 33#bar
A. 110, 130, 145, 155x3x3
B. 65, 75, 85x4x3 - after just for kicks I wanted to see if I could do some 85# Snatch TnG and I got 4
C.  90, 105, 120 (on each set of 120# Cleans I did the first 2 reps as TnG)
D. based on 125 Push Press and then added some weight - did 85, 95, 100
E. 130, 150, 170, 180
Snatch and C&Js felt good today.
+ 
Did 3 RFT from the other day:
50 Double Unders
12 Pull ups - did butterflys in short sets
7 HSPUs

Snatch 85x4

Clean 120x2 + C&J 120x1