OPT Dec 16

I spent yesterday recovering from Wednesday's triple day. Surprisingly I felt good fine yesterday, woke up with good energy. I did some Z1 running and mobility work, I found some really tight spots on my calves so i will start paying more attention to that in my warm ups and try and get a good stretch going. I finished my day yesterday with an ice bath. The bathtub I have isn't really that big so Matt bought me a large bucket and built a structure to support it, and it worked great. The first 5 minutes really sucked but after that I was numb and able to tolerate the ice water for 20 minutes total. I had my legs in, water up past my belly button and I stuck my forearms in as well. I woke up today feeling great so the recovery day went well.

I started my day off pretty early today. My dad needed a ride to the airport so I wanted to get my first work out in before that, which meant I needed to start my first work out at 5:45am. I felt good and was able to go home after driving my dad and eat and take a quick nap. I felt good for the second session. Lots of squatting!

AM
5 x 60 sec Row @ 50%/60 sec Row @ 80-85%
2,212 m (2:35/1:55)
+
10 min rest
+
5 x 60 sec Row @ 50%/60 sec Row @ 80-85%
2,166m (2:40, 1:55)
*I used 2 different rowers just to see how each felt, and I don't really think it made a difference. I rowed with damper just below 4 which was different for me but definitely makes a difference. I will probably keep the damper low like this from now on, unless I do a short sprint.
Noon
A. Front Squat @ 20X1, 3-3-3, 5 min
B. Hang Squat Clean, build to a 2 RM - don't drop bar
C. Power Clean. Thruster. Split Jerk, 1.3.5 x x 3 sets, 5 min - bar cannot touch ground during set
A. 175#, 180#, 185# (2)
B. 165# (In the video I failed 3 attempts at 170# in the exact same way, I get one and I catch the second but I cannot stand up. I tried these and then right after I failed 170# for the 3rd time I was frustrated but didn't want my best lift to be 155# today, so I dropped it to 165# and made it, even though I had missed 165# after I did 155# but still went up to try 170# anyways. Didn't plan it out too well) 
Previous 2RM was 155# video here
C. 120#, 125#, 135#
PM
For time:
Ring Dips - 3,3,3,3,3,3,3,3,3,3
KBS - 32kg, 10,9,8,7,6,5,4,3,2,1
5:43 unbroken. Dips felt strong even from being winded from the heavy kbs. Transitions were 3-5 controlled breaths before the sets