Mar. 28th

Week 5 / Day 4

Front Squat @20x1, 3 reps @82% RM (295) x 5 sets, rest 3mins
@242#'s Completed
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Power Clean and Overhead, build to a moderate effort single
Got up to 225#'s
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3 sets ALL OUT:
15 Thrusters
15 Lateral Burpees Bar Facing Burpees
- rest 3mins b/t sets
-1st set @95#'s     2nd set @105#'s     3rd set @115#'s
1. 1m30s
2. 1m37s
3. 1m29s
+
10 x 30sec Airdyne @90% / 30sec Airdyne @50%
178 cals     >25mph avg

Notes:

- My SI Joint needed an adjustment, went to the Chiropractor after this workout. Big difference in comfort level
- FS felt better as the sets went on.
- Kept the PC / OH easy
- Changed the Lateral to Bar Facing to prep for the Open. I need to be smooth and steady on this workout.

Feb. 17th

1 mile on Airdyne @85% effort - Time: 2m17s   avg mph= 24.6
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3min rest
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5 Rds for time of: 85% effort
10 DL- 135#'s
10 Hand Release Push-ups- Time: 3m14s
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3min rest
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1km Row @85% effort- Time: 3m31.7s  avg 500m= 1m45.9
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3min rest
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For time: 85% effort
DU's 50, 40, 30, 20, 10
Bar Facing Burpees 8, 8, 8, 8, 8- Time: 5m44s
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3min rest
+
1 mile on Airdyne @85% effort- Time: 2m17s   avg mph= 24.6