holy crap. back at it. the flu nearly killed me. down 5 lbs to 195 today. mostly lost gains I assume. today was such a brutal workout, didnt do much. I think its going to take me a week to get back in it. Major bummer because i was making such good progress on smolov.

rolled out

10 min on the bike

4 rounds 1 @ bar, 3 @ 95 (5 reps OH press, 5 Pull ups)

Back Squat 5@ 95, 5 @ 135, 5 @ 185, 5 @ 225

10 reps DL @ 135, 5 reps hang clean, 5 reps power clean, 5 reps clean, 1 full clean and press

3 rounds ( 10 KB swings @ 24kg, 10 air squats, 10 straight leg sit ups, 10 reverse sit ups)

10 min on the bike

2000m row

stretch