Mon - 9/8/14
AM Swim:
Worked on some tech/drills. Learned to flip turn. It's not pretty but it's coming along.
Tue - 9/9/14
AM:
7 rounds - 2 minutes on the clock
250m row
10 kb swings, 70#
amrap burpees to target 8” over reach
rest 2 minutes bt. rounds
Done. Felt pretty good. 9-10 burpees each round. Very aerobic.
PM:
Swim:
Every 2:00 - Swim 50m w/ flip turn. x 8 sets.
Every 3:00 - Swim 25m under water + swim 25m back freestyle x 3 sets.
Wed - 9/10/14
PM: Training
A1. Box Squat: 5 x 5; rest 1:00
A2. Ring Push Ups x 20 x 5 sets; rest 2:00
+
Partner Workout:
For Time:
Run 800m (hillish route)
Then...
15-21-15
T2B
KBS - 2pd
DL - 225#
Then...
Run 800m (hillish route)
*Run together, partner does 15-21-15 of each movement alternating. (I do 15 T2B, partner does 15 T2B, I do 15 KBS, etc...)
Up to 275# for Box Squat. RPU's felt pretty good.
Partner workout was about 21:00.
Thurs - 9/11/14
Swim:
on the 2 minutes
swim 50m x 4
rest 3 minutes
on the 3 minutes
swim 75m x 4
rest 3 minutes
on the 90 seconds x 4
25m underwater swim
Done. Felt great. Flip turned for all and some were definitely a disaster. It's coming along though.
Fri - 9/12/14
"Annie"
5:58
Short on time today, felt like goofing around with something fun and quick. This is basically 150 situps for time to me. Haven't done this in like 5 years.
Sat - 9/13/14
5 Rounds for Time:
60 DU's
10 BS - 185# (From Rack)
8 BTN S2O - 185#
4 MU's
17:55, This was fun! A few of us went up to CF Olive Branch for their one year anniversary and decided to make up a workout. Felt good to hurt a little bit. Took it easy for the most part but was still pretty challenging. Movement felt good. Wrist and elbow were a little irritated but I was smart about it.
Rest 10 min.
3 sets:
:30 Hollow body hold
1:00 rest
+
3 sets:
:30 Arch Hold
1:00 rest
+
1 attempt max Hang from pullup bar.
2:09, This was fun! grip was toast. Damnit Brandi beat me on this too.
9/14/14 - Rest
Not gonna do nuttin.
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