Catch up-Thruster PB @ 140lbs

Sunday Aug 5th: Fellow lady dawg, Meghan Sweet, came into town for a few days this morning.  We took her out to the parkway & did a 2.5 hr hike @ Sam's Knob.

Monday Aug 6th:
Feeling run down & tired.  Too much Olympic viewing!
A. Power snatch @ 83# AMRAP in 30s, rest 2:30 x 3. 11, 12, 9 


You'll want to mute this video, as I forgot to mute it when recording & haven't figured out what's wrong with my phone.

B. NGHP
C. Did the speed squats that I intended to do on Saturday. 10 sets of 2 @ 100lbs. EMOM for 10 min.

Tuesday Aug 7th:
A. Back squat 3, 3, 3, 3, 3, 3; rest 2:30
185, 190, 190, 185, 185, 185. Not feeling it today. Don't try to do speed squats the day before heavy squats. I would never advise anyone to do this, but sometimes you have to experience it for yourself.
B. C&J to 80% effort: Stopped @ 143lbs. Not feeling crisp here.

C. Amrap weighted chin ups in 7 min w/ 50% of 1rm (external load
only…not including bodyweight)
30lbs: 36 reps
Min 1: 6 (2, 2, 2)
Min 2: 5 (2, 1, 1, 1)
Min 3: 5 (all singles)
Min 4: 4 (singles)
Min 5: 5 (singles)
Min 6: 5 (singles)
Min 7: 6 (singles)
36 total

Wednesday Aug 8th Sleep 9:30/midnight-6:30 (took forever to fall asleep)
Coach 8-10:30
Training 11:30
A. CGBP 3x3 rest 3 min
3 x 110lbs
3x115lbs
3x120lbs Solid
B. Deadlift 3x3, Rest 3 min
3x200 (reg grip, 3rd rep slipping)
3x215 (hook)
2x225 (hook)
C. 20-15-10-5
DB PP 35#
K2E
4:14 (UB all k2E, all PP except set of 15 8/7)

Thursday Aug 9th didn't note, but not ideal. Dunsmore + in-laws visiting +Olympics!
A. 15 min to heavy thruster off racks: 140lbs (10lb PB)

B. 90% of A x 1 EMOM for 7 mins. Done @ 125lbs
C. Muscle-ups: 2UB EMOM for 10 minutes or until miss. Done, no misses, no rips!
D. 6 sets:
10 UB WB 16#/10’ 20-26s when missed
Rest 35-40s
20s AMRAP DUs  37, 32(trip@26), 37, 37, 37, 38
Rest 40s
PM: Hike 3 hrs to Looking Glass Rock.

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Friday Aug 10th
Sleep ~10p-6;30a
A. Shoulder Press: 3x85lbs, 3x90lbs, 3x95lbs. Rest 5 minutes.
B. 30 reps 80# med ball for time. 2:30, 1:15 @ halfway
C. BB Row @ 31X1; 6-8 x 3. 65lbs x 3 sets. Tough to not cheat & flex wrists @ top.

Saturday Aug 11th
7am
Cheshire Sourwood Pump n Run
Weighed in @ 121lbs-so used 85lbs for bench. No more than 1s rest @ top, touch chest (no bounce, feet flat on floor, back stays in contact with bench)  Whole body was shaking for last couple of the 30 reps.
8:30
5k in 21:42....over 90s slower (& 8lbs heavier) from 2009. No complaints here....other areas of training/life are headed where I'd like to see.
1030am
A. Back squat 5 x 155lbs, 5x165lbs, 5x175lbs
B. GHD sit-ups: 20 x 3. Rest 60s. 42s, 42s, 40s
Drive to Folly Beach!