Day 23

Mood/Health:
Still kinda sick today. The meds are helping a little but there is still this little nagging cough. My youngest has an ear infection so she was up a little during the night, which effected my sleep a bit.

Programming:
A) Mile Run for time

B) Front Squat @ 33X3 tempo
     3, 3, 3, 3, 3 - Ascending
     Working every 2:30

C) 10 Walking Lunges in front rack + 3 Front Squats
      5 Sets ascending - rest 3 min between sets

D) Lactic Sets
     5 Rds for time
     125M Row
     10 WB @ 30#
     50' sled push @ +90#
    Rest 5 min between sets
---Rest 10-15 min between---
     5 Rds for time:
     5 DL (365#)
     10 WB @ 30#
     20 sec AD sprint
    Rest 5 min between sets

Crossover Recovery

Results/Notes:
A) 5:00 flat - I may have been able to kick a bit earlier. I kicked earlier than last time, but I feel like I could have gone 50m earlier or so. Still a lifetime PR here. I have sub 5:00 for sure.

B) 195/215/235/265/285(Failed 3rd) - These felt good until 285. 265 was very solid, and there is room. Front rack position was very tight today. My elbows kept dropping and I had trouble holding a full grip on the bar. I spent some time loosening the triceps, but should have put more time into the lats to help this. Yesterday made these areas very tight.

C) 155/175/195/215/225 - 195 felt heavy but I had it in my head that I would hit 225. Very tough here with some of the same elbow issues in the front squat. Overall, very satisfied with these.

D) 0:45/0:44/0:44/0:42/0:41 - Subbed 10 burpees for the row because all of the rowers were in use for the house WOD today. Tried to pick something that would take 20 sec or so. I know I got faster here, but the sets were all out. The heavy ball felt smoother and faster as I got through them and the push felt a little smoother as I figured out the ideal hand placement for me. These really burned.

1:05/1:00/1:03/1:02/1:02 - I broke the first set of 5 into 3/2. That's likely the time difference. Rest was only long enough to reset and regrip. AD was across the gym so 4-5 sec were spent running over the the AD. These were tough for sure. Last 4 sets of DL were all UB and felt good and smooth.