Strength

Warm Up:

5 min easy Row at 2:38/500m

Then:
7 round Tabata set - 1:34/500m goal each round
Looked like this:

Avg: 1:32.7
This one hurt more than usual.  I think I did this in a fasted state and that is what did me in.  The rounds were ok in terms of deviation.  I would expect them to be better by now, this is 14 of 30 (it should be 15 but I missed a day back in the beginning.)

Then, 3 hours later:
Warm up:
1-6 ladder Ring dips 2x
2-4-6-8-10-12 Back Ext. 2x


WOD:
Snatch 2x3@120
4 min. rest between rounds
OHS 2x3@ 140
4 min. rest between rounds
Deadlift 2x3@ 315
4 min. rest between rounds

I had misread my seminar notes about how to construct these strength sessions...reps/sets/load.

The goal is 7 reps when going at or above 90% 1RM.  1-2 reps per set, that's about 4 sets; I pushed it up just a touch to 2 sets of 3 reps for a total of 6 reps.  I'm clearly stronger than these 1RM's I am using, but haven't retested yet.  I have not totally figured out how/when to do that.  It's too much time to test every session and it's kind of light as I get stronger.  Tate uses this theoretical system where he puts on something heavy and feels it out, how much more I feel like I could lift today...takes lots of experience to be able to do that.  I'm still a newbie in real terms.  Not to mention I don't know if my ego could handle the swings in what that "sorta max" is on any given day.  I think for the time being, I'm gonna just stick to this way and test periodically in January when the cycle is focused on endurance.  That might also be the time that I can start doing my 2x/day, with the endurance in the AM and my cyclical focus at night.  That all depends on how the hiring of trainers/gym growth goes.