Workout:
AM
400 5 breath rest continuous swim (take the breaths every 50)
done, around 10 mins
+
Flip turn practice; accumulate 10-20 attempts and drills:
https://www.youtube.com/watch?
done
+
3 rounds for time:
Swim 100y
Kick 50y
12:05
+
Swim 10 min easy cool down
done
PM
4 rounds For time:
2 squat snatch @80% 1rm
8 CTB pull ups
5:59, 95#
rest as needed to recovery
4 rounds for time:
2 squat clean and jerk @80% 1rm
8 kipping hspu
7:30, 125#
rest as needed to recovery
10 min amrap with weighted vest
5 pull ups
10 push ups
15 air squats
5 rounds +5 +3 with 20# vest
+
run 10 min easy cool down
done
+
mobility work 20-30 min
done
Swimming felt great for my sore body. My glutes and lats are still sore and tight since the ski erg workout and leg day. I really felt some burning in my right shoulder swimming and lats/shoulder stretch while arms were extended on the kick board. Flip turns started out pretty funny and uncoordinated but after 5-6 attempts I was able to swim toward the wall, take a big breath, make the turn and take a stroke. My problem is keeping my nose clear and not end up on the pool floor after I push off.
The snatch wod was easier than the C and J. I failed one clean by getting to loose in the bottom. I did all doubles on the CTB and went unbroken on the HSPUs. The 10 min amrap was so hard. Pull ups and push ups with that weight vest blew my mind! I have so so so much respect for the athletes that did that at the games a few years back. I could have made my vest lighter I guess, but either way, I'm sure it's hard. Push ups I had to do as doubles most of the way. Jogging felt great in the lovely weather. Feeling good. Brother unexpectedly is in town this weekend so got this done so I can hang with him tomorrow. Life is just so busy right now but also very good. Thank you!
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