10.9-10.18

Friday - Sunday

Prep and event @ CFF… Great weekend and great event

Monday
 (deload week, I am not going to post all work as it was at a reduced intensity, but I will post the pertinent squat work)

New program week 1 day 1:
AM:

Up to 305 3x2

PM:

Up to  315 5RM (hold @ 365)
295 x5
275 x5

Tuesday

AM:
FS 275 2 x 1

PM:
3RM with 3 second pause
245

230 x3 (3 sec pause ea)
215 x3 (3 sec pause ea)

Friday 

Back Squats

AM:
280 (3 second pause ) 3 x1

PM:
Back Squats (5 Seconds pause)
295 x1

3x3 (all 5 sec pause) @ 250

Bottoms up squats from ATG (kept a VERY upright torso and high bar, had almost no leverage but this is where i need work)
3 RM 225 (didn't allow for any deviation)
3x3 @ 205

10.6-10.7

Rough week last week... Coming off two tough weekend events and an 8 week squat cycle I just had nothing, muddled through as much as I could but it isn't even worth posting. Taking this week a little lighter as well then hopefully back at top speed again next week after the freesome. 

Monday

A. Snatches... Up to 225 for singles 

B. KB Fran... Horrible here, KBs felt like the world and destroyed me. 4:20

PM

Back squats 5x5 @225

Front squats 4x3 @225

Otm x 10

Even - 10 cal bike (<:20) 

Odd - :30 hs hold attempts 

Tuesday

A. Power clean- up to 2.2.2 cluster at 275

B. 

AMRAP 7 

10 ohs @115

10 bj @24" (step down)

10 t2b

4+6

AMRAP 7

10 clean @95

10m hs walk

5 BFB

3 rds... Traps and shoulders died on Hs walk

1700m row... 6:03 (wanted sub 6)

+ 10 min recovery row @ 2:00-2:05 pace