Week 3 of 9

Monday Aug 5

A. Backsquat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2

115, 135, 155, 165, 155
B. Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2

65, 75, 85, 90, 85, 90
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)

85, 100, 115, 120, 115, 120
D. Snatch High Pull - 85%x5x4

90
E. Push Press - 60%x4, 65%x4, 70%x4x3 (% of Jerk)
85, 95, 100
+

10 Min Emom:
1-3 Muscle ups- didn't have time for the entire emom, but did do ~3 MU before coaching the 5:30 class

Tuesday Aug 6

A. Back Squat - 60%x3, 70%x3, 80% x 3 x 3

115, 135, 155

B. Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)

65, 70, 75 (video)

C. Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full) 

90, 100, 105 (video) 

D. Romanian Dead Lift - 90% x 4 x 5 (% of clean)

135 (rounded up)

E. Press - 4 x 5

65, 70, 75, 75, 80 x 3

+

3 RFT: (I.e. don't sit on the bench between sets :))
15 Russian KB Swing- 53#
12 Pull Ups

200m run

6:59- hands were really sore from all the barbell work

Wed Aug 7

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1

115, 135, 155, 165, 170
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2

65, 75, 85, 90
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)

85, 100, 115, 120
D. Clean Deadlift - 80%x3x5 (10 sec negative)

120

Friday Aug 9 

A. Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2

100, 115, 130, 140, 130
B. Power Snatch - 60%x3, 65%x3, 70%x3x4 - (% of full)

65, 70, 75
C. Power Clean & Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1)x2 - (% of full)

85, 95, 100
D. Clean High Pull - 85%x4x5

125
E. RDL - 85%x5x5 (% of clean)

125
F. Push Press - 60%x4, 65%x4, 70%x4x2

75, 80, 85
G. Press - 4x5
60, 65, 70, 75, 80 
+

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

6:59

Sat Aug 10 - Heavy squat volume day

A. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2

115, 135, 155, 160, 155, 160
B. Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2

65, 75, 85, 90, 85, 95
C. Clean & Jerk - 60%x (3+1), 70%x(3+1), 80%x(3+1), 85%x(3+1), 80%x(3+1)

85, 100, 115, 120, 115
D. Snatch Pull - 90%x4x4

95
E. Clean Pull - 85%x4x4

105

F. Backsquat - 60%x5, 70%x5, 80%x5x2

115, 135, 155

Sunday

Annie

50-40-30-20-10 

DU 

sit ups

5:57

+

200m run

10 pistols

200m run

10 HSPU

200m run

10 C2B pull ups

200m run

10 ring push ups

200m run

10 K2E

200m run

10 ring dips

200m run

10 T2G

200m run

13:00

+

MU work

4 MU in 3 minutes