3/4 & 3/5

3/4  ~7-7.5 hours sleep. 

255 DL/Shuttle Run 

10 AM
175m ski
4 pHSPU 8-10"  9" to plates. 
175m ski
4 pHSPU 8-10"
rest 2 min
x5

1. 3:20 ~59s on ski sets.  UB HSPU

2. 3:01 ~56s each

3. 2:58 ~56 each

4. 2:52 ~56s each 

5. 2:34 ~53s each 

All HSPUs UB.  Was stuck at 56s for ski for majority and then found another gear the last round.  Worked on transitioning faster across room & back & worked on linking HSPUs faster.  Videos of Set 1 & 5. 

Cautious on left shoulder while descending into bottom of HSPU, but pressing out feels fine. 

+
AD 90 sec @90%
walk rest 90 sec
x5

Can tell from output here than my energy levels are MUCH improved from recent weeks.  Today's lowest RPM was last week's highest. 

1. 68-71 A. 70 Cals 28

2. 71/72 A 71 Cals 28

3. 72-75 A 73 Cals 32

4. 72/73 A 73 Cals 31

5. 74-78 Cals 35-36
6 PM
8 min amrap:
1 deadlift 255#
100m shuttle run

13 Rounds + 1 DL.  

Deadlift speed felt great.  Did 100m shuttle as 4x25m indoors. Really fun workout. 

3/5

7.5 hours sleep and man, I slept deep after last night's heavy deads.  Woke up in middle of night with hamstring cramp as I rolled over.  That wasn't fun.  Corey woke up at the same time and responds w/out hesitation, "You didn't eat enough after those heavy deads".  And then he is immediately back to sleep.  That's my analytical husband for you.  I contemplated getting up to eat, but also immediately fell back asleep instead. 

Was very hungry all day Wednesday & made a point to eat quite a bit.  

AM
4 mile AD Z1  ~13 minutes 
20 min hs walk, kb windmill, TGU's  yep, hS walks felt solid.  Wall walks seem to be helping.  
4k row Z1  Had to push it a touch out of Z1 to finish in time to coach 7a class.  Felt good. ~ 19 minutes overall.  

PM
hike Z1

Great day...90 minute hike. 

+ 60 minute "Just Stretch" yoga class with Joe Taft.