Recovery: 8/6 - 8/12

Monday:
Warm up:
500 m row @ fast pace

Then: 10-8-6-4-2 (done @ a fast pace)
Goblet squats @ 55#
Swings @ 55#
Pushups w/ 3 count hold @ bottom

Then:
Snatch grip deadlifts: 2 x 5 x 185
Front squat: 3 x 3 x 185
Military Press: 3 x 3 x 135
Swing: 1 x 30 x 55#

Then:
30 second row @ or >140 meters
30 second active rest on the rower

If any round is < 140 meters stop the workout is over.

5 rounds completed
147,147,148,144,147

Then: cool down
5 min run
Walk
Mobility

PM:
Mobility circuit x 2
Pullups and pushups

Notes:
Did not get 5 basic movements in. Missed loaded carry. To much volume. Need to be fresh for the next day. Possibly eliminate strenuous warm up. Weight at lean 198#.

Tuesday:
Weight: 198

Warm up:
Goblet squats x 15
Swings x 25
Pullups x 10
Pushups x 20

Then:
Deadlift: 2 x 5 x 225
Front squat: 3 x 3 x 185
Military press: 3 x 3 x 135

Then:
Breathing ladder:
Swings: 1-16 @ 45#

Then: mobility work

Notes: right foot is acting up bad. Right on inside ball of the foot.

Wednesday:
Rest and Recovery

Thursday:
Swings: 1-20-1 (400 total) 27:40

Then:
1 Arm Press: 4 x 5 x 45# kb
Suitcase carries
Goblet squat: 4 x 10 x 45#

Then: 3 rounds:
500 m row
1 min rest
(1:42, 1:50, 1:50)

Then: Mobility work

Notes:
Hamstrings and butt are sore. Still figuring out rowing technique. Anaerobic pathway is in awful shape right now.

Friday:
100 x kb snatch @ 30#
100 x kb swing @ 45#
100 x kb snatch @ 30# (3:24)
100 x kb swing @ 45#

Notes:
Blisters on left hand. First time doing the snatch. Great metabolic hit.

Saturday:
4.5 mile run

Then: Swing: 1-20 ladder @ 45#

Then: 10-1
Goblet squats @ 45#
Goblet squat pushups
Air Squats
20 yard suitcase carry each hand every round

Sunday:
Rest and Recovery

Notes:
Body is not yet fully recovered. Feet are still acting up after runs. I have a 5k at the end of August. It is more of a fun run but I would still like to do well. If I can go into the race healthy I can run sub 7 min miles without much prior training. Still struggling to decide how to tackle my programming moving forward.