Week 2 of 9

Week 2 of 9 - Lots of Squatting this week, again!

Monday July 29

A. Backsquat - 60%x4, 70%x4, 80%x4x4
B. Snatch - 60%x4, 70%x4, 80%x3x3
C. Clean & Jerk - 60%x(3+1), 70%x(3+1), 80%x(3+1)x3
D. Snatch Deadlift - 85%x5x4
E. Press - 4x5

+

8 min EMOM of:
1-3 Muscles up on the min

Results:
AM
Very sore from CF games party wod, took a long time to warm up
A. 125x4, 150x4, 165x4x4
B. 65x4, 75x4, 85x3x3 - worked on pulling more and actually jumping off the ground
C. 95, 110, 125x3
D. 90#
 PM
E. Press - 70, 75, 80, 85, 90 all x4 (90x4 is a PR)
+ 
8 min EMOM:
Got 3 MUs for 6 of the sets, last 2 sets were 2s - working on making the kip in the dip more efficient 

Snatch 85

Tuesday July 30

A. Backsquat - 60%x3, 70%x3, 80%x3x2
B. Power Snatch + Snatch Push Press + OHS - 60%x3+3+3, 65%x(3+3+3), 70%x(3+3+3), 70%x(2+2+2)x3
C. Power Clean + Front Squat + Jerk - 60%x(3+3+3), 65%x(3+3+3), 70%x(3+3+3)x3
D. Snatch Pull - 85%x4x4

+

3 RFT:
300m Row
15 DB Push Press
10 Burpees

Results:
A. 125x3, 150x3, 165x3x2
B. 65, 70, 75
C. 95, 100, 105 - challenging complex due to the volume of reps here
D. 90 
+ 
Did 3RFT with 15# DB - did not feel like timing this

Weds July 31

A. Front Squat - 60%x4, 70%x4, 80%x3x2
B. Snatch - 60%x2, 70%x2, 80%x2x3
C. Clean & Jerk - 60%x(2+1), 70%x(2+1), 80%x(2+1)x3
D. Clean Pull - 85%x4x4

Results:
A. 110x4, 125x4, 145x3x2
B. 65, 75, 85
C. 95, 110, 125 - based this off of max clean, next time use max C&J
D. 130
Shorter day appreciated!

Thursday Aug 1

A. Backsquat - 60%x4, 70%x4, 80%x4x2
B. Snatch - 60%x4, 70%x4, 80%x3x3
C. Clean & Jerk - 60%x(4+1), 70%x(4+1), 80%x(3+1)x2
D. RDL - 85%x5x5 (% of clean)
E. Push Press - 60%x4, 65%x4, 70%x3x2

+

3 RFT:
15 KBS
20 Plate Top Side Half Moons
200m Run

Results:
A. 125x4, 150x4, 165x4, 170x4
B. 65, 75, 85
C. 90, 100, 120 - worked both r & l forward on jerk
D. 130
E. 75, 80, 85
left wrist bothersome today
+
a few hours later instead of 3RFT I went to Y and did a pool workout. 
10 RFT:
Swim 25 yards
get out and do 3 perfect push ups
dive in and swim 25 yards

Fun workout and a good mix of pulling and pushing - I could not see clock very well through my fogged up googles, I think it took about 12 mins. Both wrists were irritated after the workout I think due to getting up and out of pool each round. Very ready for a rest day!!

BS 170x4

Snatch 85x2 

Snatch 85, 1 miss (squat stance too narrow), 1 make

Friday Aug 2
Rest day

Sat Aug 3

A. Backsquat - 60%x3, 70%x3, 80%x3x3
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
C. Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1)x3
D. Clean High Pull - 85%x3x4
E. Press - 4x5
F. Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3

Results: used 33#
A. 125, 150, 170
B. 65, 75, 85, 90
C. 90, 105,  120
D. 131.75
E. 65 x4 warmup, 70, 75, 80, 85, 90 all x 4
F. 110, 130, 145, 155, 145
 
Sunday Aug 4

Recovery day - Z1 pace on AD or Rower with gymnastics circuit
Did Yoga class with Angela. Felt really run down the rest of the day.