AM:
Swim:
Warmup:
2 x 20 pushups, 20 situps, 6 pullups
2 x 10 pushups, 10 situps, 3 pullups
2 x 500m CSS @ 5:00 rest, 90% effort
1. 9:04
2. 9:22
PM:
A1. 500m row, easy
A2. Barbell warmup to 135#
B. "Hammer"
5 rounds for time of:
5 Power Cleans, 135#
10 Front Squats
5 Push Jerks
20 Pullups
Rest :90
Time - 17:57
C. 1 mile walk/jog with 50# weight vest
-15:30
Notes:
"Hammer" was a tough workout. I'm gonna rank it as one of my favorites. Good mix of movements, and I rocked through it pretty good. 1st round was unbroken, the rest were done w/ 4 PC's, 1 PC + 8 FS, 2 FS + 5 Jerks. 2nd round of pullups were 12/8, the 3rd round was 10/10 and the next rounds were 10/5/5. Splits per round were:
0:00 - 1:42
3:12 - 5:24
6:54 - 9:48
11:18 - 14:01
15:31 - 17:57
-1 mile weight vest walk left my traps screaming. Other than that it wasn't that bad. Good training day.
PWO:
4g fish oil, 1 tab NUUN, 2g MSM
No comments:
Post a Comment