October 27, 2018

Daily score: 5 (out late at a party last night, hungover)

Workout:

AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x10
(3 breathe rest means you inhale when you hit the wall, then put your
face back in the water to breathe out, and repeat x3)

Done x10

+
underwater swim x5 attempts (do not go to your actual limit and just
work on getting comfortable fully submerged)

Anywhere from 1/2 to 3/4 the length of the pool



PM
A. Squat clean and jerk; 6 triples @75+% 1rm; rest 2min

at 108#, done

B. Overhead squat; 5x5; rest 2 min

95x5x5

C. Partial clean grip deadlift from knee; build to a 3rm

245

+
Row sprint 20 secods @100%
rest 10 sec
30 seconds max reps thrusters 55#
rest 3 min
Assault bike sprint 20 secods @100%
rest 10 sec
30 seconds max reps power snatch 55#
rest 3 min
x2 (repeat both intervals)

thrusters: 12/12
snatches: 11/11
Done

I actually felt way better after working out, it was tough to get started though.  I did the gym session first then went to the pool.  My upper back/neck is pretty sore so I took it easy on the OHS.  Deadlift limiting factor was the clean grip.  The intervals were painful...d/t the intensity.  Swimming was super enlightening.  I cannot believe how hard it was for me to exhale slowing and relaxed with my face just under the surface of the water.  I noticed that as I brought my face out I would exhale more before I inhaled.  As though I was unable to do it fully while submerged.  So interesting how hard it was to overcome that instinct...basically I couldn't overcome it.  The underwater swimming was easier and more relaxed but I didn't push the breath holding much.  Thanks!