Monday- off- took the pass week off due to a injury i sustained last weekend on the rower. some how i pulled my back during :30 sprints. was extremely uncomfortable for the week leading in the Southie Showdown. Where i made the decision not to compete. Through out the weekend i was on a ton of anti-inflammatories, had it taped up and pretty much left it along. just kept some ice and heat. This week i cut back on the drug and continue to ice the area and spend a little more time rolling out.    

Tuesday

AM

** see how everything feels on the back, if any movement bothers it sub for something less taxing, this is aerobic based so no pain necessary**

10 squat clean @115# 

10 box jump 24"

10 burpee pull up

1 min row @ high effort

rest 2 min x 3 sets -2:36, 2:47, 2:59
* scaled to hang cleans

+

rest 5 min 

+

10 front squat @ 115#

50 double under

10 burpee pull up

60 second airdyne @ high effort 

rest 2 min x 3 sets- 3:36, 3:49, 3:48
* DU slowed me down alot

+

5 min rest

+

5 bar muscle up

8 C2B pull up 

8 Ring push ups 

8 HSPU

50 m farmers carry @ 32KG

rest 1 min x 3 sets- 1:28, 1:34, 1:58
* totally miss read this and forgot the HSPU, when to mess around with them later on and wasnt able to kip them, however strict is no problem  

PM

30 min run/ row / bike easy - 10 min on both AD and rower, and did 30 min Z1 run

Wednesday

AM

30 x 30 second airdyne @ 80%, 30 seconds @ 50%- 502 total cals

PM

A. Snatch Balance, work to a heavy single 

B. 3 High hang snatch every minute for 10 min , weight 135

C. Split Jerk 1.1 OTM for 10 min @ 185 

D. 2 min front plank x 3 sets, rest as needed