Week 7 of 9

Mon Sept 2

A. BS- 60%x2, 70%x2, 80%x2, 85%x2
B. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
C. Clean Pull + Clean - 60%x(3+1), 70%x(3+1), 75%x(3+1)x3
D. Power Jerk BNK - 60%x4, 65%x4, 70%x3x3
E. Front Squat - 60%x3, 70%x3, 80%x3x2
F. Good Morning - 4x8

Results: 33# bar
A. 130, 150, 170, 180
B. 65, 75, 85, 90
C. 95, 110, 120
D. don't have a max to base % off so did what seemed reasonable - 75, 85, 95x3x3
E. 110, 130, 145
F. skipped due to KBS yesterday 

BS 180x2

Tues Sept 3

A. PS - 60%x3, 65%x3, 70%x3, 75%x1, 65%x3, 70%x3 - (% of full)
B. PC + Jerk - 60%x(3+1), 65%x(3+1), 70%x(3+1), 75%x(1+1), 65%x(3+1), 70%x(3+1) - % of full
C. Snatch Pull - 90%x3x4
D. BS - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1

+
"Snake Bite"
21-15-9
Squat Snatch - 95/65
C2B pull ups

Results: 33# bar
AM
A. 65, 70, 75, 80, 70, 75 - got a good cue from Zach to coordinate my turnover with my jump which helped
B. 90, 95, 105, 110, 95, 105
C. 95
D. 130, 150, 170, 180, 190

+ 
PM
Instead of Snakebite did:
For time:
21-15-9 Pull ups (butterfly)
42-30-18 DU

3:15
DUs unbroken

Rested 5 mins, then did 2 min for max DUs - got 154 (first 74 UB PR)

BS 190x1 

Wed Sept 4
Combine wed & thurs

A. Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80%x3x3
B. C & J - 60%x(1+1), 70%x(1+1), 80%x(1+1), 85%x(1+1), 90%x(1+1), 80%x(3+1)x3
C. RDL - 85%x4x4 (% of clean)
D. Press - 4x4

Results: 33# bar
A. 65, 75, 85, 90, 95, 85 - no misses
B. 90, 105, 120, 125, 135, 120x(1+1)x3
C. 135 - actually did these correctly for the first time with bent knees then entire movements versus doing a stiff leg deadlift - hits the spinal erectors more
D. 85x4, 90x4, 95x3, 90x4   - couldn't hit 95x4 today which I have for the last 5 weeks

C& J 135

Thurs Sept 5

Recovery run or row

PM - Depart for the Blue Ridge Relay

Friday& Sat -  Sept 6&7

Running the Blue Ridge Relay race (24 hrs) - my legs total 16.5 miles
Broken up as:
Leg 1 - 5.6 miles - moderate - elevation: -773, +512 - Time - 50 mins - run at 10:45am on Friday
Leg 2 - 4.4 miles - easy - elevation: -296, +206 - Time - 39 mins - run at 10pm on Friday night
Leg 3 - 6.5 miles - mountain goat hard - elevation: -34, +1422 - Time - 1:15 mins - run at 8:45am on sat morning - very tough leg, the climb consisted of about 5.5 miles and very sustained, I was able to keep a steady pace and did not walk

Our official race time was 32 hours and 21 mins, which put us in 122# place out of 155 teams. Our overall pace was 9:20/mile

Sunday Sept 8

Rest & Recovery