Recovered and back at it

OPTathon really got the best of me. I was very sore for most of the week. I continued with active rest and was back to training on Friday:

ACTIVE REST OVER 2 DAYS:

5 rft
5 strict pull ups
10 push ups
15 squats
(slowly)

50 turkish get-ups (not for time)
1.5 pd

row 5 min easy
10 intervals: 30 sec @ 90% ; 30sec @ 50%
row 5 min easy

run 5 min easy
10 intervals: 30sec @ 90% ; 30sec @ 50%
run 5 min easy

FRIDAY:

A1. Front squat 5x4 (30X0)
A2. 15 chin ups
B1: 10 BB lunges x 4 (135#)
B2: 15 kbs (1.5 pd)

TODAY (SUNDAY):

Snatch grip deadlift 7x5 (4111)
185, 205, 215, 225, 235(x5)
Standing press x 5,4,3 (21X2)
135, 145, 155

50 covp chin ups
50 thrusters (45# dbs)
50 cals air dyne
50m bear crawl
50 walking lunges
50 covp chin ups

report

• body: sore
• mind: ROUTINE. THIS ENTIRE WEEK WILL HAVE FITDAY REPORTS.
• soul: rules for radicals.
• m/f/s: 6/4/4