Workout of the day:
A. Box Jump 1×5, 1×5, 3×3
Rest :45-:90 between sets, full recovery is optimal.
B. Deadlift 5, 4, 3, 2, 1
Rest 2-3 minutes between efforts
(the one is not a 1RM just work up to a really tough attempt)
C. 3x (:30 work, :30 rest @goal, 15-20 reps each set) Push Ups
Rest :90
3x (:30@+400 Watts, :30@+75 watts)
Rest :90 and do it again.
—
Advanced:
Strength:
Clean & Jerk 3×2+2
Push Press From Jerk 5×3 (heavier than two weeks ago)
Front Squat w/:3 Pause in Bottom 5×3
Condo:
5 Rounds (sustainability)
200m Run
25 Burpees
250m Row