Saturday 28 June

AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground

PM
A. Standing triple jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 4 x 1-2; 2:00 rest
+
For reps/distance:
2:00 stone-to-shoulders, 95
2:00 rest
2:00 yoke walk w/10m turnaround
2:00 rest
2:00 shuttle run w/25m turnaround
+
3 sets:
:35 row @ max effort
4:45 rest

AM
complete

PM
A. 18'7" (PR by 9")
B. 185(2), 195(2), 205(2), 215(1)
+
19
80m with 100 on the yoke
350m
+
185m, 1:34.5/500m average
185m, 1:34.5/500m average
181m, 1:36.6/500m average

Happy to PR on the triple jump, since I didn't PR the last time I did this at the OPTathlon.  Old PR was 17'10" (April 2012!) and had 5-6 jumps today that were all over 18'. Still a pathetic jumper, though... 

Snatch-grip deadlifts felt better than the last few weeks.  Should have gotten the second rep at 215 but dropped it because my thumbs were complaining.  Sad.

Stone/yoke/shuttle thing was really fun.  Wanted 20+ stone-to-shoulders, but just wasn't moving fast enough (steady the whole way through, just not super fast).  Dropping the yoke and turning every 10m took a lot of time, never really struggled here.  2:00 of shuttle runs was just stupid.  Got pretty slow in the middle.

Row sprints were awful today.  Got nauseous after the 1st one and felt terrible for at least 30:00 after... Dropped off quite a bit on the last 0:08 of the 3rd one - went from 1:32/500m to about 1:38/500m and much lower s/m (surprised the total meters was only off by 4, it felt like I dropped off way worse than this).