Week 8 of 9

Week 8 of 9

Monday Sept 9

A. Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1)x3
B. C&J - 60%x1 ,70%x1, 80%x1, (85%x1, 90%x1, 95%x1)x3
C. Front Squat - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1)x3
D. Snatch Pull - 95%x3x4
E. Press - 4x4

Decided to take monday as another rest day since my legs are pretty fatigued still from the Blue Ridge Relay. 
Complete 2 rnds not for time at easy pace:
400m run
10 KBS
10 Wall balls
10 GHDs 
10 Back extensions
10 pull ups 

Tuesday Sept 10

A. Snatch - 60%x2, 70%x2, 80%x2, 85%x2x2
B. C&J - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+)
C. Clean Pull - 90%x3x4
D. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2

3 RFT:
300m Row
15 KBS

Off by 1 day - today I completed Monday's workout except decided not to squat. Used 33# bar.
A. Snatch - hit all my reps!! 65x1, 75x1, 85x1, (90x1, 95x1, 100x1)x3
B. C & J - 90x1, 105x1, 120x1, (125x1, 130x1, 135x1), (125x1, 135x1, 140x1), (125x1, 130x1, 135x1)
C. Snatch pulls - 105
D. Press - 80, 85, 90 all x 4, 95x3

Weds Sept 11

A. Power Snatch - 60%x1, (65%x1, 70%x1, 75%x1) x3 (% of full)
B. Power Clean & Jerk - 60%x1, (65%x1, 70%x1, 75%x1) x3 (% of full)
C. Push Press - 60%x3, 65%x3, 70%x2x3
D. Good Morning - 4x4

add in BS from tuesday -  D. Backsquat - 60%x3, 70%x3, 80%x3, 85%x3x2

A. 65, (70, 75, 80)x3
B. 90, (95, 105, 110)x3 - Jerks felt much better today - focused on split and bending back knee
C. 75, 80, 85 
D. 85x4x4
E. still nervous to squat heavy with leg fatigue so did 50%x5x2, 105# 

Thursday Sept 12

A. Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x3
B. C & J - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x3
C. Front Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1x3
D. Press - 4x3

3 RFT:
15 Push ups
15 Pull ups
15 GHDs

Results: used 33# bar
A. 65, 75, 85, (90, 95, 100)x3 - hit all my reps again today, found it to be more of a mental challenge today
B. legs are still fatigued and I felt it in the heavier reps in the Jerk especially - 90, 105, 120, (125, 135, 140)x2 sets only- called it
No heavy squatting today. 
C. Press - 85, 90, 95 all x4 (tough on the 95x4 but it went)
+
3 sets completed with no rest, I did not time - in general upper body feels week, lower body and core feel strong

Snatch 90x1

 Snatch 100x1

Friday Sept 13

Rest day

Went to a gentle yoga class

Sat Sept 14

A. Snatch - 60%x2, 70%x2, 80%x2, 85%x2
B. C & J - 60%x(2+1), 70%x(2+1), 80%x(2+1), 85%x(2+1)
C. Snatch Pull - 90%x3x4
D. Clean Pull 85%x3x3

Results: used 33#
A. 65, 75, 85, 90
B. 90, 105, 120, 125
C. 95
D. 125
+
16 min EMOM:
Odd - 10 Wall balls - 14#/10ft
Even - 2 Muscle ups
 
Sunday Sept 15

Ran 1 mile easy pace with Cedar

+

20 min EMOM:
3-5 hang log cleans
6 HSPUs