day 9

part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps

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A1. 35 kg, 35, 37.5 40, 41, 42
A2. 64 kg, 66.5, 69, 69, 73, 85 (f)
B. 90 kg
C1. 10kg, 20, 30
C2. all unbroken, arms fully extended on first set and moved to crown on last two.

Kept the weight low on the snatches and focused on tech. Really focused on receiving the weight with my ass out. Found that splitting my legs parallel to the bar made a HUGE difference. Going to video these next time to compare. Dips done on bar, but felt surprisingly strong, think I could have done 35kgx2.

Post WOD fuel: Blueberry smoothie + 40g Whey. Breakfast 40 min later: Scrambled eggs+back bacon+kiwi

rest 8+ hours

part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%

post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts

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Part 2, 12 hours later:

Tabata Row: 99, 99, 100, 100, 95, 93, 93, 94
Sprints: 288, 286, 286

Feel stupid, totally screwed up the tabata row. Went way too hard off the start, not much left for the 1 min sprints, it showed. Pretty disappointed with this, thought I could do 300 m for sure. Time to get some good sleep and get my head back in the game for tomorrow.

PWO: blueberry smoothie + 40 g Whey