Day 3

Day score: 7

Woke up feeling tired but physically a lot more rested. Finally got 8 hours of sleep in last night.

Work was also better today.

A. Squat snatch- build to a heavy single

187 – disappointed in this since I hit 210 a few weeks back. Felt really good up to 187 and then fell apart. Felt out in front as well.

B. Deadlift Build to a tough single maintaining perfect hip and spine mechanic

375 – thought I hit a PR when I originally pulled this but was actually 30 pounds under lol… common theme seems to be I’ve lost a bit of strength lately

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3×10 sec. to establish max watts on ski erg (10-15 sec. sprints), Rest to recovery between sets

481,485,534

+
For time:
1k ski erg
*record avg pace + total time

1:46 avg – 3:32

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10 min. cyclical cooldown of your choice

Echo bike

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Big-3 core routine
A. McGill Curl-up – 2 sets of (5 x (10sec hold + 5sec rest)) on each side
B. Rotating Elbow Plank – 2 sets of (5 x (10sec left / 5sec middle / 10sec right / 5sec middle)
C. Bird-dog – 2 set of (5 x 10sec hold + 5 sec rest)) on each side
*for A / C complete all reps on one side before the other!