Endurance / 5/3/1 / Oly

Thursday
Strength
5/3/1 Squat Wk 1 (with deadlift assistance)

Clean & Jerk
5 x 1 @115
5x1 @ 125
5x1 @ 135

Heavy triplet Back Squat
Worked up to 205

Endurance
2 x 10 min stationary bike
Run 4 miles

Friday
Strength
5/3/1 Bench Press Wk 1 (with Shoulder Press assistance)

Endurance
20 min stationary bike
Run 20 min with some pickups

The plan for the weekend is to modify 5/3/1 for pull ups and to do a long run. Hopefully we'll also get in a hike and maybe some kayaking.