10:15 AM:
Swim:
A1. 2 x 25m underwater swim, rest 1:00
B1. 5 x 100m CSS @ 3:00, average was 1:34/100m
B2. 5 x 50m CSS @ 1:30, average was :44/50m
B3. 10 x 25m free @ :30, average was :19/25m
4:00 PM:
A1. 500m row warmup, easy
A2. Mobility/ROM
A3. Light power cleans & back squats
B. Back Squat, 1-1-1
275-295-315[PR]*
C. For time:
800m run
21 - SumoDL, 225#/Box jump 24"/incline pushups (off box)
400m run
15 - SumoDL/BJ/IPU
800m Run
9 - SumoDL/BJ/IPU
400m run
Time - 15:38
Daily Report:
- Body: left shoulder is a little tight today, but everything else feels good.
- Sleep: ~10hrs
- Nutrition: Paleo + dairy. had some coffee with a dash of heavy cream this morning. 5g Vit. C, 4g fish oil.
- Notes: Swim went well this morning. This was one my go-to's from a while ago and one of my favorites. I used it a lot when I was trying to decrease my 500m CSS time. Second half of day went well. Had a 1 RM PR on Back Squat. I knew I could get 315 seeing how 300 is a 3RM. The metcon was fun. The runs, especially the second 800m were awful. Every movement was unbroken so the entire workout could've been faster had I not sucked it up on the runs. Good day all around.
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