The first workout off of the rest day was really tough for me. The first parts were easy enough though starting with some skills:

Part A.) 3 Sets (Not for time)

(8-12) x Bounding Box Jumps (24”) - 12,12,12

(4-6) x Pistols - 6/6,6/6,6/6

(10-12) x Toes 2 Bar - 12,12,12

The Next portion was some strength work:

Part B.) Front Squat

Set 1: 5x185

Set 2: 4x200

Set 3: 3x220

Set 4: 2x235

The final part just crushed me, especially cause it was a heavy squat workout which im not really good it:

Part C.) 5 Sets

400m-Run

3-Power Cleans (185lbs)

6-Front Squats (185lbs)

9-Burpees

3min-Rest

If this workout had 6 cleans and 3 squats I wouldve done way better. But it wasn’t that way and 185 for 6 is a pretty heavy weight for me so it was a lot tougher for me then the other guys following the competition programming. My times for the 5 sets were 3:48,3:43,3:56,4:17 and 4:02.

The next day’s workout I couldn’t get all of it in which was disappointing because of a track meet but I did the best i could. I was also really tired and sore from the previous days workout so i really didn’t do to well either, but I got the work in and some times thats just what you need to do. Part A was a long warm up.

Part B.) 3 Sets for max reps

60sec-Power Cleans (135lbs)

60sec-Box Jumps (30”)

60sec-Push Press (135lbs)

60sec-Calorie Row

60sec-Rest

This was a FGB style workout we were supposed to do Wall ball first but I didn’t have access to one and either way it wouldve been too light. Also the PP was supposed to be 95lbs but I only had one bar available so i just kept the weight at 135. Like I said I was a bit shot from the previous days workout and really didn’t feel too happy with my performance. My Scores were PC:15,10,10=35 BJ:15,16,14=45 PP: 10,10,10=30 CAL Row: 18,16,18=52 Total Score:162