Dec 23

AM
4 x 60 sec Row @ 50%/90 sec Row @ 80-85% - damper @ 3
+
10 min rest
+
4 x 60 sec Row @ 50%/90 sec Row @ 80-85% - damper @ 3
2,275 m (2:11.9 ave, 50% about 2:35, 85% about 1:57)
+
2,292 m (2:10.9 ave, 50% about 2:35, 85% about 1:56)
Noon
A. Front Squat @ 20X1, 2-2-2, 5 min
B. Hang Squat Clean, build to 1RM
C. touch n go Squat Clean Ladder for time (6-->1 @ 135lb) - bar cannot rest on floor, only in front rack position, not at hips
A. 180#, 185#, 190# (new 2RM!)
B. 175# pretty frustrated, can't stand up with 180# but can catch it fine.
C. 3:20 .... may have done this wrong
PM
10 rounds for time:
3 HSPU
6 Chest to Bar Chin-ups
9 Box Jumps - 30"
12:55
HSPU and pull ups unbroken. BJ's were step down at a consistent pace. took a few seconds transition between exercises. 


Didn't feel 100% today. Been fighting some kind of bug and it hit me yesterday. Feeling better than I did yesterday, but heavy breathing causes lots of coughing! Recovery this weekend will be key and hopefully I will be healthy Monday!