Back to columbia

Sunday:
Ski!
Run on treadmill: 25min with intervals
10.9.8.7.6....1
-Pullups
-Situps
-Knees to elbows
-Dips


Monday: Linear Progression 7
Back Squat: 3x5 at 240
Bench Press: 5x5 at 182.5
Deadlift: 1x5 at 305



Tuesday:
3x5 Snatch balance 45lbs
3x6/6 Hang power snatch/OHS 45/65/85lbs
Jerry:
1 mile run, 2000m row, 1 mile run
-Time: 21:30



Wednesday:
Linear progression 8
Back Squat: 3x5 at 245
Press: 5x5 at 107.5
Power Clean: 3x5 at 152.5

5 round of Angry Tara:
-10 thrusters 75lbs
-10 hang power snatch 75lbs
-10 box jumps 24"
--- time:10:23




Thursday:
OFF!




Friday:
Carolina Crossfit:
-5 rounds for time
-5 Push Presses 135
-10 Box jumps 20"
----Time: 2:40

Then Run 3 miles

Then KB workout at mom's gym:
5 rounds of 10 reps w/2x20kg KBs
-KB sumo DL - 2 KBs
-KB Swings - 2 KBs
-KB clean - 2 KBs
-KB Front rack squat 2 KBs




Saturday:
Run 4 miles



Sunday:
Track
400/300/200/100/400/300/200/100
Then run 5K