May 30, 2018

Daily score: 7

Workout(s):

Swim 10 min easy warm up

Done

+
Kickboard swim; 50y
x6
rest 30 sec

Done

+
1 arm lead kick with board; 25y x4/side; rest 1 min bw sides

Done

+
Swim 25y @100% speed
rest 15 sec
x6
rest as needed to full recovery
x2

 :20-:23 for all 12 sprints

+
Swim 10 min easy cool down

Done



A. Hanging L hold; amsap x3; rest 90 seconds

 32, 32, 23

B. Tucked L hold on rings; amsap x3; rest 90 sec (film these as I want
to see what your positions look like while doing this)

10, 15, 20

C1. Shoulder extension plank; 20 secods x4; rest 40 sec
C2. Side plank; 30 secodns x4/side; rest 40 sec
C3. Hollow body hold; 30 seconds x4; rest 40 sec
C4. Tall kneeling KB halos; 5 slow controlled reps x4; rest 40 sec
C5. Tuck ups; 20 reps x4; rest as needed to recovery

 Done, used a 35# kb on the halos

+
Assault bike 4 min @80%
Assault bike 4 min @85%
Assault bike 4 min @90%
Assault bike 4 min for max cals

Missed

+
cool down/mobility work 20-30 min

Done, shoulders

First of all, I swam in the morning and did the other workout in the afternoon because looking at my schedule I wasn't going to be able to fit everything in otherwise.  I had the time and energy and really didn't want to miss anything!  I wouldn't wanna miss a chance at 'gains' ;).  Swimming felt great, worked out some of the soreness in my shins.  I felt like swimming a 25y in :20 was as fast as I've ever swam but who knows.  The tuck L-holds on the rings were tough, mostly just uncomfortable in the shoulders, hard for me to engage the lats and keep the shoulders pulled down.  Seemed worse on the right side...maybe.  Shoulder extension plank felt super good, didn't realize how tight my shoulders were there.  I had to skip the airdyne in order to make it to a work meeting on time and chose to do the mobility instead.  Everything else went well!  Thanks!