Day 9

Mood/Health
Hips and thighs are pretty sore from the volume yesterday, but overall feeling pretty solid today. Not necessarily in the best mood, but sometimes waking up on the wrong side of the bed can get you lifting at 5:30 AM

Programming
Prep) 3 times through complex of
         3 Clean pulls + 3 Mid hang cleans + 3 FS + 3 Squat Jerks

A) 1 Power Jerk + 1 Split Jerk
     7 sets building
     90-120 sec rest between

B1) Weighted Strict Ring Dips
     5, 5, 5, 3, 3 @33X3 tempo
  rest 1 min
B2) Weighted Strict Pull Ups
     2.2.2 x 5 sets building - 20 sec cluster rest
  rest 2 min between supersets

C) For Time:
     30 Thruster (95#)
     12 Ring MU
     20 Thruster (115#)
     9   Ring MU
     10 Thrusters (135#)
     6   Ring MU

Crossover Recovery

D1) GHD Sit-ups
      12 reps @31X1 tempo
   rest 45 sec
D2) Weighted Back Extensions
      8 reps @3133 tempo
   rest 45 sec between supersets

Results/Notes
Prep) 95/115/135 - Squat jerks may be the death of me

A) 185/205/225/245/255/265/275F - Failed the first 2 attempts at 275 but felt like it was really close (265 was pretty solid and there's room there). 3rd Rd of that I got the power but missed the split forward but locked out. Ran out of video before the last attempt. Other 2 misses below.

B1) 35, 37.5, 40, 43, 55
B2) 55, 57.5, 60, 62.5, 67.5

C) 11:19 - These MU were really short. The pause at the top made me a bit more breathy. Sets were 4/3/2/3 - 3/2/2/2 - 3/1/2. I spent more time than I wanted staring at the rings so I started counting down 10 seconds every time I came off and only chalked once each set. I lost ~30 sec walking over to get some 35# plates as the other class was doing DL and the plates were in short supply. Otherwise the weight changes were smooth.

D1) 12 across
D2) 10, 10, 10, 25 - 25 almost crippled me, but I will go heavier next time. Set 3 was too easy.