So Friday October 11 was rest and some slight warm up for Saturday.  I did 3 rounds of 250m row and some jump rope work.  Then an easy 600 run.  That was it for the day.

Saturday was B4B event.  I started with Grace at 145lbs.  It went alright - my time was 4:10(which is a PR for me).  My 135lb Grace is 2:55.  I then had 20 minutes to recover and then did Helen meets Grace.  I ended up doing it alone since my partner was sick.  Helen went alright - my runs felt heavy(haven't done much running).  I did all 3 rounds of KBs unbroken.  The pull ups: unbroken 1st round, broke at 8 for the 2nd round, and the 3rd round broke at 4.  I really felt that last round.  Time wise I was around 11 minutes or so.  I then start Grace at 135lbs.  I completed rounds of 4 to 5.  Kept a stead pace all the way through.  Finish time was 15:20 I think(give or take a few seconds).  I felt good the rest of the day.  Sunday I did some easy AD work and some mobility and then shut it down.

Monday October 14 I started with:

1.  Front Squats 5 x 3 build.  I maybe took to big of a jump going into my last set.  I jumped from 185 to 205.  I was able to just get in 3 reps with the 3rd some what of a challenge.

2.  Squat Clean Cluster:  2.2.2. x 4 on 20sec/3min.  My legs felt heavy but my clean warm up felt good.  I started at 145 and did that for the first 2 rounds.  Then the 3rd moved to 155 and the last round 165.  I felt much better with my form, though I still need more hip ext.

3.  Later in the day back squats rounds of 2 reps.  I worked up slowly to 185 and sat in the hole.  I then moved to:

21-15-9 of:
- squat cleans @95
- lateral bar burpees

My last round of sq cleans I could only get 3 before needing to put the bar down.  I the lateral bar burpees went alright.  The last 3 to 4 of each round became a struggle for me - getting over the bar.

So a good day of training.  We shall see how I feel Tuesday.

Only 11 days until CFNE Master's event.