Sunday 2-27 Strength Training lower Body

Mobility work - 10 minuets

90 seconds Air Squats - 55

Squat - 155x3, 175x3, 180x3, 180x3

KB swing 55lb - 1x50

Thursday Feb 24 Strength Training Lower Body

Box Squat 12x2 with 60 seconds rest - Used 125 lb which is 55% of 1RM


C2 Rower - 3 minuets on 3 minuets off for 3 rounds holding highest watts
                    250 W
                    249 W
                    231 W

Monday 2-21 Strength Training Upper Body

2 minuets Plyo Pushups---- 35

Push Press 5x3
# 135
#140
#145
#150
#150x2

Power Snatch 3RM  # 105

Rope Pull ups mixed with regular pull ups- 50

L-Sit - 3minuets of work

Run

14 mile urban run on hilly streets.

2:36:52      11:29/mile pace

Strength and recovery workout

Ice Bath

Mobility/Trigger point work