Week 6 of 9

Monday Aug 26

A. Snatch - 60%x3, 70%x3, 80%x3x4
B. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3
C. Power Jerk BNK - 60%x3, 70%x3x3
D. Snatch Pull - (80%x4, 90%x3)x4
E. Clean Segment Deadlift - 85%x3x3
F. Backsquat - 60%x3, 70%x3, 80%x3, 85%x2
G. Box jump - 4x3

Clean Segment Deadlift

Results: 33# bar
A. 65, 75, 85
B. 90, 105, 120 (did first 2 cleans as TnG for 3 sets)
C. 85, 95
D. 85, 95
E. 135
F. 130, 150, 170, 180
G. Did a few sets of high box jumps not rebounding - then did a 6 min EMOM with 24" box and 4 rebounding jumps 

Tuesday Aug 27

A. Backsquat - 60%x4, 70%x4, 80%x4x4
B. Power Snatch + OHS - 60%x(3+3), 65%x(3+3), 70%x(3+3)x2 (% of full)
C. Power Clean + Power Jerk - 60%x(3+3), 65%x(3+2), 70%x(3+2)x2 (% of full)
D. Clean High Pull - 80%x3, 85%x3, 90%x2x4

+
3 sets, no rest:
15 DB Press
15 DB  Bent row

Results:
A. 130, 150, 170
B. 65, 70, 75
C. 90, 95, 105 - did only 1 Power clean each set 
D. 125, 135, 140
+
3 sets complete with 15# DBs, no breaks

Clean High Pulls 140x2

Wed Aug 28

7 RFT:
Amrap set of perfect Butterfly pullups - NTE 10 reps
10 Power Cleans - 65#
10 Burpees

then,

A. Snatch - 60%x2, 70%x2, 80%x2x4
B. Clean & Jerk - 60%x2, 70%x2, 80%x(2+1)x3
C. Power Clean & Push Press - 60%x(1+3), 65%x(1+3), 70%x(1+3)x3 - (%of full) - I will only do Push Press
D. Good Morning - 4x8
add in - 4 sets of 15 GHDs

Results: Felt good doing some conditioning first and then strength today

7 RFT- 11:22 - sets of butterflys 10/6/6/6/6/6/5, PCs and burpees UB

33# bar
A. 65, 75, 85
B. 90, 105, 120
C. 95, 100, 110 - took from rack and only did Push Press
D. use 45# bar - 5 sets @ 75#, 3 sets @ 85 and mized in 5 sets of 10 GHDs inbetween

 
 Thursday Aug 29

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x2, 75%x3x3
B. Snatch Pull + Snatch - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3
C. Clean + FS + Jerk - 60%x(1+3+1), 70%x(1+3+1), 75%x(1+3+1)x5
D. Snatch DL on riser - 90%x4x4
E. Power Snatch + Snatch Push Press - 60%x(3+3), 65%x(3+3), 70%x(2+3)x3 - % of full
F. Press - 4x5

+
3 RFT:
20 KBS
12 Pull ups
200m Run

Results: Hips are tight today and sore
A. 130, 150, 170, 180x2, 160x3x3
B.  65, 75, 85 - worked on footwork between pull and catch/recover
C. I decreased weight today here for my wrist on 75% - 95, 105, then complex with 110 for 3 sets and 105 for 2
D. complete with 85 and 95
E. 60, 65, 70 - 5 #'s off
F. 80, 85, 90, 90, 85 all x4 - didn't think I could hit 95x4 today but I did more sets with more weight this week

skipped 3 RFT due to adding conditioning yesterday 

Friday Aug 30

Full rest day

Sat Aug 31
A. Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2
B. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1), 90%x(1+1), 80%x(2+1), 85%x(2+1)
C. Snatch Pull - 95%x3x5
D. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x3
E. Press - 4x4

Results: 33# bar
A. 65, 75, 85, 90, 95x1, 85, 90 - no misses - except that I attempted 100 after 95 and missed -quickly stopped going off program and got back to Rx percentages
B. 90, 105, 120, 125, 135, 120, 125 - no misses
C. 105
D. 130, 150, 170, 180
E. used 45# bar - 80, 85, 90, 95 all x 4

BS 180x3

after about 3.5 hours rest went mountain biking for 2 hours - kicked my butt - difficult trail that was overgrown and technical - had no power on uphills in the legs

Sunday Sept 1

Recovery and skill work 

24 min EMOM:
2 Muscle ups - 16 total reps
4 HSPUs - 24 total reps
6 KBS - 1.5 pd - 48 reps

no misses, MUs felt great, HSPU getting better - realizing I need to simply kip faster and coordinate legs and arms together