Week of 10/8

10/8-Final day in AZ for this trip. Mid-am swim with Meg & JT then an afternoon hike ~60 min with JT & Danny. 

10/9-Arrived in AVL later in the day on the 8th.  Slept horribly last night & was up early to coach. 

mid day
row 20 sec @85%  done.  Never got below 1:53ish pace. 
rest 20 sec
x6
+
row 2k hard increasing pace per 500m

The 2:02 pace felt conservative for the first 200m or so and then I realized how empty I felt & realized how little I'd eaten in past 36hrs or so specifically low on carbs which never has a good result on the rower.  Rather than beat myself up and kill myself trying to increase I just accepted it and went at ~80% effort.  

+
5 min AD cooldown

Done & home to bed. 
PM-not feeling it. 

A. Snatch - build to a max   65, 85, 95, 105, 115, F x 3 @ 125

B. Clean and jerk 2-1-1 @80% effort, rest 90 sec  135, 145, 155
C. CGBP - build to a tough triple 85, 105, 115, 125, 1 @ 135
+
3 rounds for time:
5 sumo deadlift high pull 75# ub
10 push press 105# ub 1st set then 6 & 4 2nd & 3rd
3 rope climbs 15' 12" rope
20m OH walking lunges 35# plate ub x 3

2:30 Rnd 1, 6ish, 8:47 

10/10-Energy a bit better, but still feelign run down. 

AM
EMOM for 18 min
odd - 5 power clean TnG moderate 115, 120x6 125 x 2
even - 5 power snatch TnG tough 85, 90, 95 x 6, 100 x 1 

This got me more winded than I was expecting. +
EMOM for 18 min
odd - 10m hs walk Done for 30ft & all ub except for 2nd to last set.  Took almost exactly 27s for all sets even when I broke at ~ 27ft. 
even - 10 hr pushups done, felt fast and strong. 

PM
7k row Z1

Somehow I overlooked the Z1 part?? Probably feelign guilty for the poor 2k effort earlier in wk. 

10/11

AD 1 min @85%  62-65 RPM
AD 1 min @50%  55ish RPM
x10

10/12

Team competition. Note & photos to follow. 

10/13

Off