AM jerk / PM rowing

0900

(fasted)
Press:
Work to heavy single in 5 sets
95x5; 115x3; 135x1; 165xF; 155x1

Push press
Easy triple x 3
165; 165; 165

Push jerk
Work to heavy single in 5 sets
185x1; 225x1; 245x1; 255x1; 260xF

1800

5 sets:
Row 350 @ 95%
rest 10 breaths
30 unbroken back extensions
rest 5 min (active walking)

For pace: 1:40/500m +/- :05

Daily report

• Body: Very sore. Shoulders were very tight this morning. Calves still stiff. Midline sore from situps.
• Sleep: Good. 8 hours.
• Nutrition: Last meal at 7pm; no white sauce. 18 hour fast between last night's dinner and lunch.
• Notes: No PR's in morning session, but still a good effort considering yesterday's workload and not having any food in me. 255 felt very strong. Afternoon rowing went smoothly. Really working on my form.
• Cool link of the day: Interesting commentary about calculating power and the olympic lifts.
• Looking forward: Very excited for 11.3. Originally, I thought a reasonable goal would be 40 reps. 8/min for 5 minutes seems doable. Now that I've had a chance to feel 165 this morning with push press, I cannot see that being realistic. 165 is just heavy enough to not be messing around. That said, I do think that I can manage 30, and I am still pondering whether to do a clean into thruster or clean into split jerk for my reps. In any case, it'll be a grind. As my friend Ben Sauer said, "This one will separate the men from the boys."