3rd pull strength cycle

This cycle I am dubbing the 3^rd pull strength cycle.  The reason for the naming is because during the next four weeks I will be working on my 3^rd pull by strengthening my body to be able to receive the bar better.  We are focusing more on my problem areas right now which is upright posture and position posture as well as an underlying catalyst called strength.  In this cycle, I will be squatting four days out of the five days.  I will be pressing four days out of the five days, and lastly I will be classic lifting three days out of the five days.   For conditioning and for attacking my really bad t-spine, upper back, and core strength I will be doing metcons (metabolic conditioning) with exercises that target those weak areas.  I am changing up my training days for this cycle to better fit my new work schedule and help me spend more time with my family (my fiancée Dorothy McMillan, and our two dogs Abby and Tucker). The four week cycle will look like this:

Week 1

Day 1- Monday
Jerk 4RM, 4x4@90%
Back Squat 3RM, 4x3@90%
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy (contract scap first then pull- awesome idea from a past coach Jason Wilfawn owner of .Peak Performance Specialists, LLC  This will help my T-Spine fire a little bit more).

5 GHR

Day 2- Tuesday
Overhead Squat 3RM
Snatch Grip Push Press 5RM, 2x5@90%
5 Rounds:
10 Pull ups
10 GHD Sit ups

Day 3- Wednesday
Front Squat 3RM 4x3@90%
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4- Thursday
Snatch 8x1-90%
Push Press 5RM 4x5@90%
Pendley Row 5x5
Snatch Pull 5x3 @ today’s Snatch Weight

Day 5- Saturday
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM 4x3@90%
Muscle Up Practice- I know what you are thinking.  How does this fit into an Olympic lifters program it's a Crossfit exercise.  Here is my take on it, if I can lift my body weight in multiple plans and in multiple ways and I am fast at it; then maybe it will transfer over to the barbell.

Week 2
Day 1
Jerk 4RM, 4x4@90%
Back Squat 3RM, 4x3@90%
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy
5 GHR

Day 2
Overhead Squat 3RM
Snatch Grip Push Press 5RM, 2x5@90%
5 Rounds Rest 90 sec. repeat:
10 Pull ups
10 GHD Sit ups

Day 3
Front Squat 3RM 4x3@90%
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4
Snatch 8x1-90% of Day5 1RM
Push Press 5RM 4x5@90%
Pendley Row 5x5
Snatch Pull 5x3 @ today’s Snatch Weight

Day 5
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM 4x3@90%
Muscle Up Practice

Week 3
Day 1
Jerk 4RM, 4x4@90%
Back Squat 3RM, 4x3@90%
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy
5 GHR

Day 2
Overhead Squat 3RM
Snatch Grip Push Press 5RM, 2x5@90%
5 Rounds Rest 90 sec. repeat:
10 Pull ups
10 GHD Sit ups

Day 3
Front Squat 3RM 4x3@90%
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4
Snatch 8x1-90% of Day5 1RM
Push Press 5RM 4x5@90%
Pendley Row 5x5
Snatch Pull 5x3 @ today’s Snatch Weight

Day 5
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM 4x3@90%
Muscle Up Practice

Week 4- Unloading Week
Day 1
Jerk 4RM
Back Squat 3RM
5 Rounds Rest 90 sec. repeat:
5 DB Row – Heavy
5 GHR

Day 2
Overhead Squat 3RM
Snatch Grip Push Press 5RM
5 Rounds Rest 90 sec. repeat:
10 Pull ups
10 GHD Sit ups

Day 3
Front Squat 3RM
Power Clean 2RM
Tall Clean 2RM
Pallof Press 3x30 sec. holds

Day 4
Snatch 8x1-90% of Day5 1RM
Push Press 5RM
Pendley Row 5x5
Snatch Pull 1x3 @ today’s Snatch Weight

Day 5
Snatch 1RM
Clean & Jerk 1RM
Safety Bar Squat 3RM
Muscle Up Practice