Wednesday October 30:

So still dragging from my cold.  So I have decided to train easy with no intensity what so ever.  I did this for Thursday as well.  I really needed to shake the lung congestion.  So come Friday I was feeling much better.

So Friday I did some heavy power clean work - again a major area of frustration.  I only reached 180.  I then went to 165 and worked some singles.  I followed with his lactate tester: 30 thrusters at 95lbs followed by a 500m row.  I opened with 15 unbroken thrusters.  Then chunked it out in rounds of 3 or so.  Once rowing I held a 1:46.7 split.  I felt pretty good considering the week of little training.

On Saturday I did some weighted pull up and dip work.  For dips - all I have are rings so that was a challenge.  I used 60lbs for rounds of 2.  I then completed:
- 50 clean and jerks @85
- 50 thrusters @45
- 50 pull ups
- 50 box jumps - 20in box.

I was a little over 12 minutes.  I was able to do 30 unbroken box jumps and then the last 20.

So I finished the week feeling pretty good and ready for the next week.