January 5, 2019

Daily score: 8

Workout:

AM
Swim:
10 sets of 25y: tight streamline/glide/kick.
 * Kick off the wall in a streamline as tight as you can.  When you
begin to slow down, kick in the streamline.  Try to get across the
pool in as few breaths as possible

2 breaths
1 breath x4
no breaths x5
fastest length = 16 seconds

+
3 breath rest swim- 600y continuous swim stopping every 50 for the 3
breathe rest



Done


PM
A. Front squat; build to a max

175!!!  (another 5# PR)

B. Squat clean; 20 for time @80% 1rm

At 124#
8:15

C1. DB front rack walking lunges; 50 feet x3; rest 1 min

30# DBs x50 x3

C2. DB step overs; 14 reps 35#/hand x3; rest 1 min

14x3

C3. Pistols; 8 alt'ing reps x3; rest 1 min

8 alt x3

C4. Shrimp squats; 5 slow controlled reps x3; rest 1 min

5/side x3

+
Bike sprint 1 min @max effort
5 min easy spin
x3

Done

What a great thing to PR my front squat again.  I'm not just happy about more weight, I also feel like I'm hitting better positions and holding up or recovery better too.  Squat clean series lit up my low back muscles.  Not in a bad way, they were just fatigued after the front squats and I really had to fight to keep tension in the catch.  That was tough.  This whole workout was tough, satisfying.  The C series was a legit challenge and I'm feeling it the next day.  The bike sprints took grit, love it.  I swam after this and I think that help workout what would have been more soreness/stiffness.  Swimming went well.  I really do have an innate fear of holding my breath under water, so glad to be working on it and facing it.  Never know, could save my life one day!  ;).  Thanks!