November 23, 2018

Daily score: 6 (a little slow from too much debauchery yesterday)

Workout:

AM
Swim at pool:
warm up
+
25y swim on alternate stroke breath (every other stroke)
rest 30 sec
25y swim on every 3rd stroke breath
rest 30 sec
25y swim on every 4th stroke breath
rest 30 sec
25y swim on every 5th stroke breath
rest 30 sec
25y swim on every 6th stroke breath
rest as needed
x3 sets

Done

+
Breathe hold freestyle swim; 25y @100% effort
rest 1 min
x4 sets
 (take as little breaths as possible in the 25y swim.  Aim to go the
entire thing with no breaths)

1 breath
zero breaths
1 breath
1 breath

PM
A. Squat clean and jerk; 10 reps AFAP @80% 1rm

6:30 at 125

B. Overhead squat; 20 for time @70% 1rm (from floor)

3:40 at 105 (8/7/5, all snatches, no misses)

+
3 rounds for time:
Row 20 cals
10 DB step overs 35#/hand
80 double unders

14:08

+
mobility work 20-30 min


Done


Swimming felt great.  I only made the whole length without breathing the one time, but proud of that.  The other 3 times I got to about 15 or 16 strokes and it takes me about 20 to go the whole way.   The gym workout was a tough one.  Feeling my legs the next day.  My calves are even sore.  Probably didn't help that I was feeling a little sluggish after wine and too much food yesterday.  The clean and jerks were my wake up call.  I felt much better by the OHS.  And the wod hurt but was fun.  Thanks!