"Jackie"

Recovery yesterday went really well. I ran for 60 minutes around noon then stretched and was able to take an INDOOR ice bath in the evening. It was much more comfortable inside! I woke up today feeling the best I have in over a week. Unfortunately, I am one of those people who gets sick often, not really sure why, but I was able to go an entire quarter in school without getting sick which is a record. It seems like the bug I caught has finally passed. My head and throat are clear and my cough no longer sounds like I'm dying.

Today:
AM 
3 x 60 sec Row @ 50%/120 sec Row @ 80-85% - damper @ 3
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10 min rest
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3 x 60 sec Row @ 50%/120 sec Row @ 80-85% - damper @ 3
2,081m 2:09.8 ave (approx. 1:58/ 2:35)
2,084m 2:09.6 ave (approx. 2:00/ 2:30)
Noon
A. Front Squat @ 20X1, 1-1-1, 5 min
B. Thruster, build to 1 RM
C. Power Clean and Push Jerk @ 135lb, 1 fast rep every 30 sec for 10 mins
A. 185#, 190#, 200# (f) Very frustrating. I bounce out of the squat fine but I have no strength in my legs to keep driving it up. I end up falling back into the bottom of the squat, still with great posture throughout my back, but I am just stuck there, so I just dump the weight forward to the floor. Same situation as my hang squat cleans the other day. 190# went up pretty easy but I can't get 200#. Not happy considering I did 190# for a double last week, felt weak here today. 
B. 155# this ties my PR from the Regional thruster ladder. Felt good and almost had 160# but lost it due to poor bar positioning, it was too far out in front right at eye level. That was my best shot at 160#, after that the later 2 attempts, I was unable to generate the speed and power needed to lift the bar high enough. 
C. Completed. Cleans were easy and push jerks felt solid. 
PM - CF Tester
"Jackie" - pace yourself appropriately - goal is sub 8 min 30 sec
8:17 pr. 
Row was right around 4:07 Damper @ 4
Thrusters didn't go exactly as I planned my legs were shaky early on but breathing was good
Pull ups went better than I thought. Completed them in just over a minute.
Previous time for Jackie was 9:41 from Feb 2011. If I remember correctly from last February, the pull ups are where I struggled most, felt much stronger on them today. Felt good to end the day on a good note after being a little frustrated this afternoon. 
Thanks Michael!

"Jackie" from Chelsea Ryan on Vimeo.