Friday/Saturday 12/27, 28, 29

12/27

AM
row 500m @1:59
rest 2:30
x12

Up at 345a to get these row repeats done before a bunch of coaching shifts this morning.  Definitely not feeling well.  Body mildly achey and sinuses suck.  With that in mind I opted to do 8 to have some recovery before coaching the 6a class and to not dig myself deeper.  Nice that I can hit my row repeats without much struggle even when under the weather.  Improvement in and of itself. 

1:59.9

1:59.8 for middle 6 sets

1:59.7 for #8. Stroke rate 30/31 for all. 
PM
For time:
30 power snatch 77% 1RM
50 double unders
15 strict chin ups
20 power snatch 85% 1RM
50 double unders
15 strict chin ups
10 power snatch 92% 1RM

Took an afternoon nap for 2 hours trying to get myself prepped to be able to do my evening session, but I looked like shit and felt like shit so I opted to go to take the dogs on short walk and then to drug store for the SinuFlo thing to try and clear my head and some nighttime sickness sleep aid. 

Went to bed around 730 and slept until 5:30 Saturday.  Woke up feeling much improved and probably 85% back to normal. 

12/28 730am 

A. Front squat - build to a 6RM

3-5 x 75, 105, 125, 145 6 x 165, 175

Last May (7 months ago) I failed to complete 1 rep at 176lbs. Here is the video.   B. Clean 2-2-2-1-1-1; rest 2 min

2x 145, 155, 165 1x 170, 175, 180.  Caught the 180 really deep & came off my heels, but still got it up.  whew! 

+
For time:
9-7-5
bar muscle-ups
stone to shoulder

Was running short on time to coach the 8:30 class & wanted to finish out the morning so decided to use the 80lb heavy MB.  

MUs were 7+2 (grip), 7, 5 

3:58

Energy levels definitely better today, but definitely not 100%.  Took an afternoon nap.  Maybe only slept ~20 minutes, but good to lay down. 

20 min short hike with dogs in rain then 

PM @ 5:45p+
12 min amrap @85%
200m ski   Slow 2:55-3:08 ave??  Gotta figure this out. 
10 box jump step-downs 24"
12 kb swings 1.5pd  UB

4+7 BJ

rest 5 min
12 min amrap @85%
5 TnG PS 75#
8 burpees
35 double unders

Thought it was 30 DUs and that's was I did.  

6+27DUs. 

rest 5 min
12 min amrap @85%
0.3 mile AD
10 pushups hr
10 front squats 95# UB

4+0.3mi

rest 5 min
12 min amrap @85%
250m ski  Still slow Corey was cueing to lead with my chest which brought it down from 3:00s to 2:40s, but learning curve still feels slow here. 
4 forward rolls
20m single arm FW L Used 75lbs. 
20m single arm FW R

4+40m Ski 

These were more like 70% effort and worked on being patient with myself when feeling under the weather. 

12/29

Off

Good sleep.  Still feeling better. First day of lady cycle.  Light cramps.  
90 minute afternoon hike with Julie & dogs.  Beautiful day!