Post-Competition Flow Sesh & Last Training Day before WODSOMNIAC

TUESDAY

AM-

Row 10 minutes @ 18-20 spm
10 minutes mobility work (quad mashing!)
Row 10 minutes @ 20-22 spm
10 minutes mobility work (sub-scap)
Row 10 minutes @ 22-24 spm
10 minutes mobility work (groin, hamstrings)


compare here

Some noticeable improvement on the Erg.

PM-

Back Squat

475 x 3 - PR!

WEDNESDAY

Build quickly to a heavy-ish Clean & Jerk
-315 lb

then,

Every minute OTM x 10 minutes:
Clean & Jerk x 1 rep

-All sets at 275. Felt sharp.


Rested about an hour for gym meeting then,


Against a 2.5 minute clock:
Run 400 meters
Max reps 115 Overhead Squat - go by feel.
then,
200 meter run.
Rest as needed. Complete for 2 sets.


PLEASED.

A little more rest driving to Lombardi where I did:

For time @ 80-85%
Row 400 meters
30 Kettlebell Swings (55)
30 Toes-to-Bar
-4:23

then,

Every minute OTM x 12 minutes:
EVEN - 5 Thick Bar Power Cleans (130) + 100 ft shuttle run
ODD - 5 Bar-facing Burpees + 100 ft shuttle run
-Complete.