March 18-24 with 12.3 results.

18-Mar
AM
A. Front squat 5, 4, 3, 2, 1; rest 3 min
5x145lbs, 4x155lbs, 3x165lbs, F @170lbs, F @ 170lbs, 2@160lbs, 1@ 165lbs.  Whew! Worked hard at 165lbs for 3 and then body had nothing. 
B. Squat snatch from high blocks; build to a max 93lbs, F @ 98lbs, 
C. KB windmills 5 tough reps/side x3; rest 1 min bw arms 26, 30, 35, 40, 44, 53lbs. Tough.  

  PM
A. TnG power snatch; build to a 5rm in 3 heavy attempts
98lbs, 103, 108lbsx4 

B. Power clean; 2 reps x5; rest 2 min 133lbs, 143lbs, 153lbs, 158x1, 153lbs 
C. Deficit snatch pulls (2-3" platform) 5, 5, 5; rest 2 min 83, 93, 103lbs 
D. Slow grinding sled drags; 50 meters heavy/continuous pace x3; rest 2 min
90lbs.Took ~2 minutes then 90s.   Did two and headed home for the night, as I'm back early tomorrow.   We have two styles of mats in the gym and definitely harder on one vs the other!

19-Mar
AM
Row 400m @1:59/500 m pace
rest 2 min
x5
rest 6 min
x3
1. 1:37.6/2:02.0
2. 1:38/2:02.5
3. 1:37.7/2:02.1
4. 1:37.7/2:02.1
5. 1:36.8/2:01.0
6. 1:37.2/2:01.5
7. 1:36.2/2:00.2
8. 1:36.1/2:00.1
9. 1:36.1/2:00.1
10. 1:36.6/2:00.7
Switched to 250m 
11. 59.7/1:59.4
12. 1:00.2/2:00.4
13. 59.8/1:59.6
14. 1;00.2/2:00.4
15. 59.4/1:58.8 

Coached 4-5 hours in the morning prior to this.  Closed last night as well.  Generally feeling tired with no pop in my legs.  
PM
A. Push press clusters 5.5.5x3; rest 30 seconds/rest 3 min
83lbs, 93lbs, 103lbs. tough. 
B. Split jerk; 2, 2, 2; rest 3 min
123lbs, 133lbs, 143lbs 

+
5 rounds for max reps:
1 min strict pull ups
1 min parallete hspu to ~25lbs plate + 1" mat
1 min double unders
Rest 30s
pullups: 16/14/12/13/13
HSPU: 5/4/5/3/4
DUs: 30/50/60/62/68
DUs felt horrid.  Took me a bit to find a rhythm. Feeling really tired. 

20-Mar
AM
Advanced gymnastics + play 60 min (hs walking, freestanding hspu, ring
hspu, levers, triple jumps, pistols, OH pistols, etc)

mostly focused on free-standing HSPU, triple jump & weighted pistols both as goblet squat and then some OH pistols with 18lbs bar, tried levers a moment and once with HSPU in rings, but missed my feet on straps and fell flat on my back.  Partial lower body hit mat, but upper body hit floor & knocked wing out of me.  Corey helped me get up into them the next time.  did a couple and called it on that one.  
PM
120 min unloaded hike

21-Mar
AM
Airdyne 1 min @85%
rest 1 min
x25
Did 20 minutes @ 6am, but had to cut it short to get MT appt on time. 

PM
Open workout #3
Was going to do in PM, but had coaching coverage cancel and busy getting prepped for OPT CCP seminar that starts tomorrow! 

22-Mar
PM: Open workout 13.3 
Wall balls were 26 then mostly sets of 5-8.  Maybe one set of 10 somewhere in there with majority being 7-8.  
Finished WBs around 7:30 which is right around my Karen PR for 10'. 
DUs in 55, 20, 15. Finished in 8:59. 
MUs were 4, 2, 1, 2, 2, 2, 1, 1 at buzzer. 
For 255 overall. Up from 248 last year(MUs have drastically improved over the past year!). 
Was harder than I remembered it being last year.  Had that mild discomfort feeling in stomach during MUs.  HR was pretty high for much of it.  I had 15 in my mind going into it.  Next year will have to shoot for higher number! Goal would be to have a bigger first set of MUs.  Watched video of Sam Briggs knocking out 10 rest 20s 5, rest 20s, 4, rest 15s, 3, Rest 20s, 3....on her way to finishing the muscle-ups and knocking out 50 wall balls! 

23-Mar
Had a workout, and warmed up for it, but then had miss timing of food and decided to wait til later which never happened Went for ~2hr hike up Looking Glass Rock in the evening.  

24-Mar
OFF.  Thought about doing yesterday's workout, but sleep last night was the worst it's been for as long as I can remember.  Got back from hike around 9 & got to bed around 10p after dinner. Was then awake until after 1am when I went down to the couch & fell asleep with my dog, Hoka.  Woke up almost every hour until got up at 6:15a. Felt really tired all day.