9/13/13 - AM Swim + PM Training

AM

100m swim

100m kick

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4x25 underwater (no breath, off wall)

Rest as needed

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12 x 25 hard from dive (Max 1 breath, shoot for :13-:15 sec)

Rest 30 sec

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6 x 100 moderate pace (long stroke)

Rest 2 min

Done. Warmup was great.

Damn that's a lot of kicking.  It's getting stronger though.

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Underwaters were a failure. Had to take a breathe each time.

I'll get it next week!

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Dove in for the first one and felt fast. Then I was

told to stop diving. Lame. So I had to push off wall.

I was able to limit it to one breath though. Happy with that.

These sets hurt like hell. Most were around :18

Probably like 95%.

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These felt great. Averaged 1:45-1:50

Nice and smooth. Shoulders were tired

at this point though.

PM

A. BS; 5@60%,4@65%,3@70%,3@75%,3@80%; rest 3 min

260, 280, 300, 325, 345

Felt good. Groin was hanging in there.

B. BS – emom 5 min x 2 (85%)

Done. 365, Felt strong. They got faster as time elapsed.

C. Tng Sq Snatch emom - 185# x 3 – 6 min

Done. Felt powerful, but pretty tight. Breathing was great.

http://www.youtube.com/watch?v=7Gqorw2pyVA&feature=youtu.be

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For time:

1k row

50 meter front rack walking lunge (155#)

20 DB Snatch - 10/arm alt'ing (100#)

100 meter sled pull (HEAVY)

20 OHS (155#)

50 meter prowler push (HEAVY)

.5 mile Cal AD

24:35, About 45 minutes setting up.

Easy on 1k row, ended fast

Walking lunge broke 4 times

easy pace on db snatch, these really get my breathing up.

Sled pull was a nightmare. I was dragging the yoke in the

backyard. Very tough. Kept catching grass.

OHS were terrible. Super tight in flat shoes.

Prowler was terrible as well. Tough in the yard.

Awesome to grind. Destroyed the .5 a/d, close to a minute.