November 3, 2018

Daily score: 8

Workout:

AM
Swim at pool:
warm up
+
25y swim
3 breath rest
x6
 (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)
rest as needed
x3 sets

Done

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

Done, all around 20 seconds under water

PM
A. Squat clean and jerk; 6 triples @78+% 1rm; rest 2min

6 triples at 115

B. Overhead squat; 3, 3, 3, 3, 3; rest 2 min

105, 115, 125, 125, 125

C1. Seated box jumps; 5 reps x3; rest 10 sec

24", 5x3

C2. High hang power clean; 1.1.1x3; rest 3 min

95# x3

+
Row sprint 30 secods @100%
rest 10 sec
1 min max reps thrusters 55#
rest 3 min
Assault bike sprint 30 secods @100%
rest 10 sec
1 min max reps power snatch 55#
rest 5 min
x2 (repeat both intervals)

thrusters: 20, 17
snatches: 19, 15

I figured some things out swimming today- I have to breath out more forcefully to empty my lungs and to keep up the rate that's comfortable when exhaling under water.  I realized I have been breathing that way (exhaling fully above and then inhaling above when I bring my head out) while lap swimming.  Versus exhaling fully under the water and inhaling above.  So basically breathing at the top of my lungs the whole time.  Once I get this dialed I assume my efficiency and comfort has to improve.  

The clean and jerk triples were challenging.  Mostly just keeping tension and not getting sloppy on the third rep.  The video is my third set of OHS at 125 and my cleanest.  I did the high hang power clean from the power position and it was very challenging, I haven't worked that movement in a long time and it kinda hurt my brain.  The wod is definitely a domain that kills me...the longest one minute ever.  I didn't break on the thrusters but broke on both sets of snatches.  I think it's just easier to get a breath at the top on the thrusters versus the snatches.