Tuesdays double

08:30
part 1:

A. Split Jerk - 3 x 3 @ 80%; rest 90 sec

B. Split Jerk - 3 x 3 @ 90%; rest 3 min

C. Press @ 12X2; 3,2,3,2; rest 3 min

D1. 75 knees to elbows for time; rest 1 min

D2. 50 GHD sit ups for time; rest 1 min

For loads:
A. 185, 185, 185
B. 195, 205, 225
C. 95, 105, 135, 145

For times:
D1: 10 minutes
D2: 3 minutes

17:30
part 2:

4 touch and go heavy clean and jerk

10 burpees AFAP

rest 4 min x 8 sets @ 100%

For loads: 135, 155, 185, 155, 155, 155, 155, 155 (8 total sets)

Daily report:

• Body: Sore. A little sick too. Been sneezing all day.
• Sleep: Not very much.
• Nutrition: Good.
• Notes: Fun double today. Late night celebrating valentines day, was a little groggy for the first one. I'm definitely strong enough to scale up the weights, but it felt good to have 6 solid sets. 185 was very difficult on the second workout, so scaled back to 155 for the rest of the 8 sets.
• Cool link of the day: Indian Pole Gymnastics

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.