10/14/2013

Complete rest day Sunday with just some recreational swimming

PM Workout
Warm Up
2x
Spider Walk
Non-maximal effort Broad Jump

10 - Hang Clean & Jerk 45/25
10 - Sit Up

Strength
3 x 5 Deadlift @ 80% 1RM
Added in airdyne warmup and substituted 50 leg lifts all directions @ 6# for deadlifts

5 rounds:
30 seconds MAX reps Clean & Jerk 135/95
30 seconds MAX reps Sit Ups - unanchored
2 minutes Rest

Butterfly situps

Pain Level: Little bit of nagging knee cap pain during workout but seems ok now