3/19-3/21 175 Push Jerk PR, 130 Power Snatch PR

Lloyd's "Where the kitty?" expression. 

3/19

Open this morning.  About 7 hours sleep.  

AM
20 min AD Z1  131 ave watts
1 min FLR
10 min ski Z1 ~ 3:09 ave 500m 
1 min FLR
20 min AD Z1 135 ave watts

PM
hike Z1

yes, ~70 minutes.  great day! 

3/20

10AM

Coached 6:30a class. Realized I had a headache which seemed to be related from some SCM tightness.  Did some manual work on myself, but didn't get much relief.  Not feeling great during this am session.
A. Back squat @10X1; 50% 1rm; 2 reps; 12 sets; 40 sec rest

Done @ 117lbs.  
B. Thruster from rack; 1,1,1,1,1; rest 2 min

145, 150, 155F, 155, 160F-called it. 

C. FW 40m max effort

Did 1-arm as that is far more challenging for me and did double arm on Monday with EMOM @ 75lbs.  Got up to 85lbs.  Really tough, but not at all bothersome on shoudler as it was previously at lighter loads. 

PM -Noon.  

Took an alieve during my am session which helped.  Still feeling sluggish.  Took a scoop of "Monster Pump" from one of my coaches to see if that helped for my second session.
A. Push jerk 3,2,2,3,2,1; rest 2 min

3x135, 2x145, 2x155, 3x155, 2 x 165, 1 x 175.  15lbs push jerk PR from 2-3 weeks ago! Feeling better here too! 

B. Snatch pull + power snatch; 1.1x3; rest 2 min

125, 130, 135F, 135-full squat. 

Old power snatch PR was 120lbs.  Finally making some progress here.  Maybe it was the monster pump.  I did feel a little crazy.  :) 

C. Deadlift TnG 185#x6 every 90 sec for 5 sets

Done, felt like a long time to wait b/w sets. 

Evening hike ~ 60 minutes. 

3/21

Opened this morning to cover a shift.  Planned to take a nap in the back, but was called out to judge and then coached again late morning.  Pretty tired and as soon as I"m without my ideal sleep my throat gets sore.  

9AM
EMOM for 12 min
odd - 9 row cals  Was perfect practice for 14.4.  Played with damper up higher on 10 & 8 then 5 and in the end I decided to just keep it at 3 which is where I've done all my intervals.  9 cals was about 30s each time. 
even - 25 sec Sorensen hold Done. easy. 

1PM  Decided to knock this out and be down for the day vs coming back at night.  Still feeling run down and wanted to have longer period of rest before the next day. 

7 min amrap:
15 box jumps 24" No rebound happening on these.  Jumped up/jumped down on all, but not feeling any pop. 
30 kb swings 20kg UB
15 box jumps 24"
25 kb swings 24kg UB
15 box jumps 24"
20 kb swings 28kg  10/10.  Could have hung on, but felt calluses rubbing a bit at the middle finger and I need my grip for 14.4 tomorrow. 
15 box jumps 24" Finished these 15 BJ with 3s left. 
amrap kb swings 32kg

20-30 minutes relaxation time in the sun.  Not really able to fall asleep. 

Late afternoon hike ~ 2hours.