training week

Sun: 3 hours from house on greenway. great ride
Mon: Off
Tues: 40 min run-20 min row
Wend: Cleans-Pull ups (towel)-push up (6,8-10,20) 4 sets
DL 185 5 sets 5 reps towel pull ups- 5 sets 5-9 reps
Thur: 5x Heavy bag squat + 5x Box Jump (high) 10reps, rest as needed between Then: warm-up Deadlift and Front Squat – not too hard Then: 3 (1x DL Rack Pull @ 85% + 1x Front Squat @ 55%) 3 (1x DL Rack Pull @ 110% + 1x Front Squat @ 75%) 2 (1x DL Rack Pull @ 120% + 1x Front Squat @ 90%) 2 (1x DL Rack Pull @ 130% + 1x Front Squat @ 105%) 1 (1x DL Rack Pull @ 130% + 1x Front Squat @ 110%)
Abs 5 exercises
Fri: Clean/Front Squat/Jerk: 2x 5/5/3 @ 40% 2x 4/4/3 @ 50% 2x 3/3/3 @ 60% Then: Bent-over Row/ Pull-up: 8/8 @ 40% (of Bent-over Row 1RM) 8/8 @ 50% 6/6 @ 60% Then: 10x3 Box Squat @ 185#
Trail run at concord 55 mins
Sat: 7 miles w/ mills