Monday

A.M.

Dynamic Effort Lower Body

A. Back Squat @ 55% (205#) + Chains (100# at top); 12 x 2 EMOM complete, felt fast

B. Dead Lift @ 55% (235#) + orange bands; 6 x 2 EMOM same as above

C1. Snatch Pulls @ 105% (225#); 5 x 3; rest 10 sec did 100% for 5 x 5 starting with more volume- felt really good on these pulls

C2. Freeze Box Jumps on 36"- 5 x 5; rest 3 min good

D. Toes to Bar- 4 x 15; rest 1 min only 3 sets due to time but the last set was challenging to keep rhythm

P.M.

Run 5 min @ Z1

Run 30 sec @ high tempo working on breathing

walk briskly 30 sec x 10

Run 5 min @ Z1

Run 30 sec @ high tempo working on breathing

walk briskly 30 sec x 10

Run 5 min @ Z1

complete and felt good. maintained same pace throughout. felt very fatigued afterwords. Not sure if it's the strength work or what. hopefully will recover tomorrow better.