Dec 26

AM
15 x 30 sec Row @ 50%/30 sec Row @ 80% - damper set @ 3
+
10 min recovery
+
15 x 30 sec Row @ 50%/30 sec Row @ 85% - damper set @ 4
3,330 m (50% at 2:35ish, 85% at 1:54ish
+
3,346 m (50% at 2:30ish, 85% at 2:00ish)


Been fighting a cold and spent my 10 minutes off the rower coughing non stop to the point it had me gagging. Thought about calling it after 1 set but gathered myself to do another 15 minute set at a slightly "easier" pace so I wouldn't be coughing like crazy after and I ended up doing better and feeling better. 

Noon 
A. Back Squat with Chains @ 20X1, 4-4-4-4, 5 min
B. Power Snatch tech @ 105 lbs, 2 reps x 4 sets, 2 min - focus on getting under bar with arms locked
C. Squat Snatch Cluster, 1.1.1 x 2 sets, 4 min
D. Squat Snatch Cluster, 1.1 x 1 set, 4 min
E. OHS @ 33X1, 2-3 x 3 sets, 5 min
A. 145#, 150#, 155#, 160# (2 reps) Quads fatigued quickly
B. Completed 
C. 135#, 138#
D. 140# (1.F) caught it slightly forward and was too fatigued to bring it back into position.
*Took a 10 sec break from the time a dropped the bar to the time when I began to set up for the next snatch, so total time in b/t snatches was longer. 
E. 115# (3 reps), 120# (3 reps), 130# (2 reps) Didn't know where to start on these, but the tempo was tough
PM
10 rounds for time:
3 Bench Press @ 115lb
2 DL @ 225lb
1 Rope Climb
11:00
I was on pace for about :50 seconds per round but the bench press caught up with me and I had to break the sets on round 7 through 10. Deadlifts and rope climbs felt fine. First time doing bench press in a metcon and I hardly ever bench... probably less than 20 times in my life.