Week 9 of 9

Mon Sept 16

A. Snatch - 60%x1, 70%x1, 80%x1, 85%x1
B. Clean & Jerk - 60%x1, 70%x1, 80%x1, 85%x1
C. Front Squat - 60%x2, 70%x2, 80%x2, 85%x2
D. Press - 4x4

Results: used 33# bar
A. 65, 75, 85, 90 - not mentally focused and missed a rep at 90#, then got it
B. 90, 105, 120, 125
C. 110, 130, 145, 155
D. 80, 85, 90, 95 all x 4

Tues Sept 17

A. Power Snatch - 60%x2, 70%x2x3 (%of full)
B. Power Clean & Jerk - 60%x(2+1), 70%x(2+1)x3 (% of full)
C. Backsquat - 60%x3, 70%x3x3

3 sets, no rest:
15 DB Push Press
12 CTB pull ups

Results:
A. 65, 75
B. 90, 105 - used 45# bar
C. 130, 150

3 sets complete with 25# DBs
 
Wed Sept 18

rest day with some active recovery

Did early morning Airdyne fasted Z1 for 20 mins, 121 avg watts and total of 163 cals
Then accumulated 5 mins FLR on rings - did 1min x5 

Thurs Sept 19

A. Power Snatch - 60%x2x3 (% of full)
B. Power Clean - 60%x(2+1)x3 (% of full)
C. Front Squat - 60%x3, 70%x3x2

3 sets, no rest:
200m Row
15 Ball slams

Results: used 33# bar - felt quick, aggressive and syked today, hoping to feel the same saturday!
A. 65
B.  90
C. 110, 130
+
3 sets complete with 30# slam ball
Rows were sub around 1:56-57 (rowed with a 6 damper and high S/M and felt good there) and ball slams UB 

Friday Sept 20

rest day

Sat Sept 21

A. Snatch - max
B. Clean & Jerk - max

Mentally testing was rough, thought about stuff waaay too much
A. (used 33# bar) 110# - 5# PR, failed twice with 110 and then hit it and it was technically my best lift of the day - had 3 fails in the bottom at 115# but got it easily overhead
B. (used a 45# bar) 155# - 10# PR, there was some pressing on the jerk, second time ever cleaning 155# - had 3 fails at 160# on the clean 

Sunday Sept 22

Did the F3 event wod with Nadia, Robert Farmer and Danny Lee - fun wod with running with med ball, G2OH with med ball, med ball getups, burpees and pullups!