light day; heavy jerk, chin ups

 2000

A. Split Jerk - build to a tough double; rest as needed

B. 15 CTB chin ups; rest 90 sec x 3

C. 20 unbroken DU's; rest 30 sec x 5

For load: A. 135, 185, 205, 225, 245

Note: B. Subbed 8, 8, 8, 7, 7, 7 (legit CTB)

Daily report

• Body: Good. Weird soreness in middle/upper back. Not an injury, just sore.
• Sleep: Enough. No nap today. 8 good hours.
• Nutrition: Need to clean it up here. Lots of protein at each meal, but after hours carbs have been a vice of mine the last few nights. Going to try and make two rules for April, and will post progress here: 1) No mayonnaise, dressing, or "white sauce" of any sort; 2) Last meal before 7pm.
• Notes: Good jerks, 245 felt strong. Would have maxed a bit heavier; felt like I had at least 265. Chin ups were solid, but wish I had a better bar to work on.

GHD Situps, Push Jerk

08:00

Warmup (Stretching, arm circles)

5 rounds for time of:
20 GHD Situps
5 Push jerks (155#)

For time: 17:52

Daily report:

• Body: Very sore.
• Sleep: 6 hours. Still tired.
• Nutrition: Good.
• Notes: Rough workout today. Started with 185 on the jerks, which would be okay if I wasn't torn up from yesterday. May go in for a strength WOD in the evening, but I'm not sure.
• Cool link of the day: Do we really need three round meals a day?

Jerks, Rowing, Back-squat Thrusters

1800

Warmup (15-12-9 Box jumps, PVC thrusters)

Jerk
1-1-1-1-HS
For loads: 135-185-225-245-255-265(F)

5 rounds:
400 m row
Back-squat thrusters (135#)

For time: 15:39

Daily report:

• Body: A little sore, better than yesterday.
• Sleep: Good.
• Nutrition: Good. Will be a test the rest of the week.
• Coaching notes: Jerks got much slower as the weight piled on. Need to be more aggressive in the drive. 265 is definitely in the wheel-house. I can catch it, but I need to drive it there.
• Notes: One of two people at CFSP to complete this workout Rx'd. 135 was pretty tough. Only broken set was the 4th. Really fell off on the rows; I'd like to make it a goal to get more proficient. I have the form, I just need to be able to keep it for more than 1000 meters.
• Cool link of the day: Going to try to incorporate some of these winter strategies. I like #4: Removal of All Sugars. It's tough, but in this season sticking to it really makes the difference in one's health.

Shoulder work

17:00

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push perk 5-5-5-5-5

For loads: 155, 185, 205

3 rounds of:
7 Overhead squats @ 95 pounds
7 Burpees  (w/ jump over bar)
28 double unders
For time: 5:22

Daily report

• Body: Good.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: Good shoulder presses, felt strong on the jerks. Had to power clean every rep to the rack which was a bit training for the push presses. Overall, a strong WOD. Would have done 5 rounds and heavier OHS on the metcon but was being pressed for time.
• Cool link of the day: More evidence in support of fasted training. It baffles me how people buy into the belief that there is some sort of "protein window" where you need whey before and after workouts. There is a compelling body of research showing that fasting after training allows a better hormonal response for recovery.