Strict Press & 500m Intervals

One of the things I didn't like about yesterday's training was it was more of a test that it was training. We hit a heavy single, an aerobic test and then an anaerobic test.  One of the things I liked about today's training was that there was NO testing and just all work.

I wasn't super hungry this morning, so I made a cup of coffee and packed a lunch and headed out for the day.  I'm getting really good at pour-overs.

I lifted my 5/3/1 program for strict presses today with two down sets, which I really liked.  I ended up getting 6 reps of 145lbs and 11 reps of 115lbs.

My assistance work was my favorite--5x10 strict pull-ups and 5x15 dips.  I think I broke up the reps on my last sets, but for the most part, I was able to do these unbroken.

Food so far today has been

Breakfast
Coffee

Morning Snack
2 hard boiled eggs
handful of raw nuts

Lunch
6oz chicken
spinach
1 avocado
1 cup fresh raspberries

Afternoon Snack
handful of raw nuts

Dinner will be just a simple bacon & eggs.  I lack the energy for anything more complicated.

After work, it was so nice, I had to row outside.  My plan was...

500m row @ 1:50
rest 1 minute
x20

I got 8 rounds in and bombed out.  I just couldn't breathe.  I stayed pretty consistent, just couldn't hold on.  I even tried to break, get some water, recover and get back on the rower, I just didn't have it.

I finished my workout off with tabata kettle bell swings and some foam rolling.  I'll get to the level of being able to hold this intensity for that long, it just wasn't today.

Adam worked out in the morning and seemed to be really motivated by yesterday's squats and his (lack of) flexibility.  I gave him a pair of my old Rogue Do-Wins and had him do some tempo paused squats with some really light weight.  I can't believe what an improvement this is for his bottom position.