13 March

Calf felt better today which is a good sign. Was afraid it would be worse than yesterday but didn't bother me too much and definitely improving from yesterday. The only thing I changed was a 20s row for the prowler push in the am. Will rest tomorrow and should be fine for Friday. I am sure it would be fine, but wouldn't mind not seeing box jumps for another week....

AM (1030a)

5 hang squat clean 205#
Prowler push 15 seconds @100% (180#) 20s max effort row
rest 3 min, x4
*Average 500m pace (1:22.6/1:20.0/1:18.7/1:18.7)
*Felt good here, a little sluggish on the rower but not bad. 

+

10 thrusters unbroken 115#
Airdyne 15 seconds @100%
rest 3 min, x4
*Average Watts (1181/1267/1195/1305)
*Felt good here, not as strong as usual on the AD but still stayed well above 1000 watts which is always my goal. Thrusters actually felt pretty solid, worked on pulling the bar down from OHD and being more aggressive with the reps. 


PM (330p)

2 min max reps OHS 155# 
*31 Reps, felt alright.
2 min max reps muscle ups
*14, pull was kind of off here, not sure why
2 min max double unders
*175, took it really easy on my calf. Did sets of 50-60 and rested. Felt fine.
2 min max reps CTB chin ups (in sets of 5 unbroken only...must come
off the bar after 5)
*7 Sets of 5, didn't feel good at all. Some days these feel great, other days feel like shit, today was a shitty day for C2B.
2 min max reps thrusters 155#
*20 reps, sets of 4, was rough.