2018JAN16 (CON D4.W1.C4)

Muscle Snatch + Overhead Squat:
20 x (3+3)3
42.5 x (3+3)1
50 x (3+3)1
57.5 x (2+2)1
65 x (1+1)1

Snatch:
55 x 3
62.5 x 3
70 x 3 (3:3:186)
78 x 2 (2:5:188)
83 x 1 (1:6:189)
89 x 1 (1:7:190)
94 x 1 (1:8:191)
99 x M
99 x 1 (1:9:192)
104 x 1 (1:10:193)
109 x 1 (1:11:194)

109kg Snatch

Muscle Clean + Front Squat + Push Press:
20 x (3+3+3)1
40 x (3+3+3)1
50 x (2+2+2)1
60 x (1+1+1)1

Clean + Power Jerk:
65 x (3+3)1
80 x (3+3)1 (6:17:200)
95 x (2+2)1 (4:21:204)
105 x (1+1)1 (2:23:206)
112.5 x (1+1)1 (2:25:208)
120 x (1+1)1 (2:27:210)
128 x M
128 x (1+1)1 (2:29:212)
133 x (1+1)1 (2:31:214)

133kg Clean + Power Jerk

Ab Ball Prone Butterfly Raise + Plank:
((.5 x 20) + (bw x 30s))1
((1 x 20) + (bw x 30s))1
((.5 x 20) + (bw x 30s))1

Glute March:
Purple x (60s)2
12 x 60s

* Notes:

- My low back is fucked up and I'm still apprehensive about my right hamstring but sitting on my ass all day during a "snow day" was driving me nuts, so I decided to forge ahead and lift.  I suprised myself by topping the corresponding training day from Cycle 3 by 2kg.  Who knew?