Tuesday January 4th

AM Session:

Row x 4 rounds: 250m Row, Rest 1 minute, 250m Row, Rest 45 seconds, 250m Row, Rest 30 seconds, 250m Row, Rest 15 seconds. Your goal pace is a 1:43. 

Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Front Squat: 5 @ 60%, 3x5 @ 70%

10 minute AMRAP: 7 Squat Cleans 135/95, 9 Toes-to-bar, 11 Burpee-to-target (if ankle is still bothering you, no jump). Goal for this workout is to keep moving as much as possible. Work to get the cleans unbroken. Should be looking for around 5-6 rounds.

Reverse Hyper: 3 x 20. Rest 90 seconds.

*This entire session was extremely difficult.  The row took more out of me than expected, but I took a 7 min. transition period before I started my squats.  The WOD I didn't have much to give, but I know that it's good for me to experience this sometimes.  I actually threw up in the middle of the WOD, I pushed myself really hard on the rows and that puking feeling never went away.  

PM Session:

20 minute EMOTM: Odd, Power Snatch 1.1 @ 123lbs, Even, 10 Ring Dips

20 minute EMOTM: Odd, Power Clean 1.1 @ 163lbs, 10 Kipping HSPU 

Daily Thoughts:

I've done a lot of training in two days.  My body is definitely feeling it.  I'm still not 100% recovered from being sick and my ankle isn't 100%, but I'm just doing the best that I can.  Trying to focus on my nutrition and make sure I'm eating enough.  I went home in the middle of the day to take a short nap and it ended up being 3 hours, whoops.  Apparently my body needed the rest.  I'm trying to find a balance between "training," sleep, mobility, ect.  I'm finding that listening to my body is the most important thing, some days I have to skip out on "training" to focus on mobility.  Now I think of mobility, nutrition, sleep as "training."