VolitionFitness

Study for boards while you rest.  get adjusted.  roll out and stretch hammies. 

Front Squat  5-5-5-3-3

rest 5 mins and then....

20 burpees, slow and steady, real push up, real jump.
400m jog
* chill til you're breathing normally
800m all out sprint
* chill til you're breathing normally again
400m jog

Time the 800m run.

Spend some time on a skill if you want.  Otherwise go home and study for boards.

Post loads for Front squats and time for 800m run.

1. Row 500m
2. Rest approximately an equal amount of time as it took
3. Repeat 2 more times

Post times and experiences to comments

Weighted chin ups (supinated grip)
5-5-5-5-5

rest 5 mins, and then...

Grace:
30 Clean and Jerk 135/95#

* Can be a power or squat clean, push press, push jerk or split jerk.

post loads, times and experiences to comments.

Rest.

Deadlift  3-3-3-1-1

rest 5 mins, and then...

5 rounds for time:
400m run
10 KB swings 2/1 pood

Post loads, time and experiences to comments.

Press 5-5-5-5-5

rest 5 mins and then...

1-2-3-4-5-6-7-8-9-10
Squat box jumps (24/20)
Dumbell push press (45/35)

Post loads, times and experiences to comments.

Squat 5-5-3-3-3

rest 5 mins, and then...

3 rounds for time:
10 power cleans 135/95#
10 burpees

Post loads, times and experiences to comments.

Yeah... I'm in sauga and don't feel like working out. 

I think I could use the two rest days in a row as well.  Enjoy it, stretch, roll, ice and eat well.

See you at the gym tomorrow.

Yeah, my gf is in Australia, so I don't really care about destroying myself for today and tomorrow.

Clean and Jerk  3-3-3

rest 5 minutes, and then...

5 rounds:
5 Deadlifts 225/135
10 burpees

Post loads, times and experiences to comments.