Daily score: 6 (feel like I'm fighting off a cold, nothing serious)
Workout:
AM
For time:
Swim 150y
100 kick
Swim 150y
11:50
PM
A. Snatch balance x2/OHS x2 - 1 complex on the 75 seconds for 12 sets
(start at moderate effort and increase load as you go)
75, 80, 80, 80, 85, 85, 85, 90, 90, 90, 90, 95
B. Front rack walking lunges; 50 feet x4; rest 2 min
95# x20 back stepping lunges x4
+
20 seconds max reps bar facing burpees
10 sec transition
20 seconds row sprint @100% effort
10 sec transition
20 seconds bike sprint @100% effort
bike trainer @maximum sustainable pace for 5 min
rest 1 min
x6 sets
(rest as needed to full recovery bw sets 3/4)
Done, 6 burpees each round
+
mobility work 20-30 min
Done
I did the swim after the gym workout. While doing the kicking with the board I realized my triceps were super tight and sore, maybe from the face pulls? Not sure. Swim went well though, most of the time was my slow kicking. I did back stepping instead of walking lunges because it was just too nasty to take my barbell outside. Cardio series felt great and was just what I needed to clear my sinuses :). Thanks!
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