Sept 15th- 21th

Tuesday

A. Snatch, build to a heavy single- 245#, attempted 255 and just missed it foward

B. Snatch ladder for time- had some issues with this workout. was unable to hit 225 on all 3 sets, i completed the 135 and 185 in under 1 min for all 3 sets, just kept missing 225 foward

135 x 5

185 x 3 

225 x 2 

Rest 3 min  x 3 sets 

+

1 min airdyne all out - 34 cals, 32 cals, 33 cals

rest 8-10 min x 3 sets  

* 8/10..had a good night sleep 7+ hours, spent a good part of last night rolling out and working on mobility

Wednesday

Build to a heavy single DL- 405

+

For Time- 12.26

2k row- got off at 7:50

30 toes to bar- 3 sets 0f 10 with short rest

30 Deadlift @ 275#- 3 sets of 5, 3 sets of 3, 3 sets of 2, ( quads were burning out, was driving through my toes

Thursday

OFF

Friday

A. Front Squat, Heavy single in 5 sets - 335- jumps were  225, 255, 285, 315, 335

B. Squat Clean Thruster, heavy single in 5 sets -265- my jumps were  185,225,245,255,265

+

3-6-9

Thruster 135

C2B pull up 

Rest 5 min x 3 sets - 1:28 (ub), 1:32 (ub) , 2:00 ( broke up the set of 9 thrusters in 2 sets)

Saturday

Practice Turkish get ups , plan out jumps for competition

+

Upside down Karen, plan out sets for the wall ball and stick to them- 10:03
sets were - 21-16-13
                  19-17-14
                  19-10-11-10- going for sub 10 on game day, this time around felt alot better

Sunday

Row 500m @ 97%

Rest 10 min x 3 sets