Post Comp

Monday - off

Tuesday

20 minutes @ moderate/75%:

2 min Rowing

2 min AirDyne

+

rest as needed

+

Front Bridge, 1 min hold x 5 sets, 1 min

+

rest as needed

+

Unanchored Sit-ups, AMRAP in 30 sec x 5 sets, 30 sec

Row @ 1:55/500m

AD @ 60 RPM

FB Done

Sit Ups- about 16-17 each time

Wednesday

A. Power Clean- 1RM
B. Power Clean @ 90%- 8 min AMRAP

C. Deadlift @ 30X0, 5 touch n go @ 225lb per min x 5 mins

D. 3 sets @ high effort:

20 Walking Lunges

80 DU's

20 Air Squats

1 min b/t sets

A. 295, PR, felt good and tried 300 but not even close
B. @ 265, 16 or 17 reps
C. Complete felt good
D. 1:44, 1:42, 1:37, kept tripping on DU's

Thursday - off