Week 9

15th
A. Power Clean & Jerk; Build to a tough single in 6-8 total sets

115 very good form... Tried 120 which would been a PR...
+
for time:
15-12-9
cals on Rower
S2OH- 85#
kb swing, american- 35#

Used phone for time... Think 10:03... But did final set for 10...

rest 5-8 minutes

for time:
15-12-9
cals on Rower
power cleans- 85#
bar facing burpees

Time: 13:23

Some cleans were good... Others not but overall okay with it...

16th
A. Back Squat; 3,3,3 @ 75-80%; rest 3-4 min

155,155,165...easy
+
3 Sets-
5 min @ 85% Effort
30 DU
14 OHS- 55#
7 Pull Ups
* Rest 3 min btw sets
**Goal is same score each set

1:58...7 PU continuous

Start 4:58- 7:04

2:07

1:56
+
10 sets:
30 sec - assault bike @ easy pace
20 sec - assault bike @ moderate pace
10 sec - assault bike @ hard pace

Total calories : 80

17th
A. Power Snatch; 1 rep every 2 min for 6 sets- lighter weight, crisp form
+
12 minutes - max rounds / reps:
5 power snatch- 65# (go to 55# if needed)
10 T2B
15 box jump over- 20"

3 rounds shy of 3 reps for 4 rounds ...
+
10 min Assault Bike @ Easy Cooldown Pace
5-10 in Mobility

19th

Okay...so I misread this thought it said 13.5...so I did both...

Open 13.5

Got 1 round, 15 thrusters and 10 pull ups...did go back to some "old habits"...but okay...

Open 13.4

got through the 9 reps rounds plus 7 clean and jerk ...The Olympic lifting...still need to work...as I got tired I went back to old habits...and I know that... but t2b - easy!! 

20th
All at EASY PACE
20 min Row
20 min Assault Bike
20 min Mobility/Stretch

It was very nice to have a chill day!! 

21st- Off