Monday morning

First time trying to switch the Monday doubles into a morning session, power work first and z1/ interval stuff after. Monday mornings have been difficult for me. Yesterday I went to a baby shower and drank coffee in the afternoon. At ten pm I was lying in bed, stressing about how I would get these workouts done and thinking I wouldn't have gotten enough sleep. Up at 4:30am, to the gym and slow to get started. Really didn't kick into gear and start warming up in earnest until 6.

5 sets, 4 min active rest between:
3 x power clean, 145#/150#
5 burpees
10 box jumps, 20"

TIMES:
1. 0:30 @ 145 not opening hips on box jump
2. 0:28 @ 145
3. 0:29 @ 150
4. 0:41 @ 150 (F,1,1,F,1)
5. 0:51 @ 150 (1,F,1,F,F,1)
Obviously, the decision to go heavier was not smart. The first set at 150 went well, then the second one I failed reps and didn't drop back down for the final set, so my power output tanked, defeating the purpose of this workout. But I still feel I should have been able to do those sets touch and go. Disappointed.

Rest 5 minutes, then
5 sets, 4 min active rest between:
10 HPC, 115#
5 burpee box jumps, 20"
1. 0:36
2. 0:35
3. 0:33
4. 0:33
5. 0:31
Frustrated I couldn't get this under 30 seconds.

Drank a protein shake. Then went outside and ran for 28 minutes.
10 minutes z1. Legs felt heavy.
3 sets of intervals, 3 min at 85% and 3 min at 50%. Sprint speed just was not there.

Came inside and worked on handstand walks for 10 minutes. My best was from one dot drill away from the wall.

Then 18 minutes Airdyne intervals, alternating 3 minutes 85% and 3 minutes 50%.
RPMS ~61 and low-mid 40s, respectively.

Cooled down with 5 minute row, less than z1. Cut down from 10 minutes to save time and make the train to school. By this point I was exhausted. Need to figure out nutrition for these double morning workouts. This morning I started without coffee or breakfast, and I ran out of steam by the intervals.