MONDAY
REST
TUESDAY
PM-
Back at ST Gym!
Back at ST Gym!
Box Squat triples
435
then,
Max rep set @ 315
-13 reps
-13 reps
then,
Speed DL triples
415 - 1st set of 2.
Accessory work-
Barbell Rows
Reverse Hypers
GHRs
Afterward Brian and I hung out for awhile, ingested some post-workout nutrition, and mobilized a bit before heading over to CF East Sac for a little partner aerobic work with B-Mike.
5 rounds for time & max AD cals:
(A) Max cals on AD
(B) 20yd Dog sled push + 150m run (75m out & back) + 20yd Dog sled push
-13:10 + 162 cals
Good way to bookend a fun training day. Kept pace on AD around 80% and the sled weight light enough to move without too much difficulty.
Barbell Rows
Reverse Hypers
GHRs
Afterward Brian and I hung out for awhile, ingested some post-workout nutrition, and mobilized a bit before heading over to CF East Sac for a little partner aerobic work with B-Mike.
5 rounds for time & max AD cals:
(A) Max cals on AD
(B) 20yd Dog sled push + 150m run (75m out & back) + 20yd Dog sled push
-13:10 + 162 cals
Good way to bookend a fun training day. Kept pace on AD around 80% and the sled weight light enough to move without too much difficulty.
WEDNESDAY
NOON-
Swim WOD
200yd warm-up
then,
3 X 200yd (with fins)
Rest 1:1
-3:28, 3:27, 3:28
Used a mix of freestyle & backstroke.
then,
4 X 50yd breaststroke
Rest 1 minute
-1:21, 1:25, 1:26, 1:27
Originally had planned 8 X 50, but lap swim hours were ending. Shoulders & upper back are pretty tight from yesterday, didn't feel as smooth in the water as the last pool session.
Swim WOD
200yd warm-up
then,
3 X 200yd (with fins)
Rest 1:1
-3:28, 3:27, 3:28
Used a mix of freestyle & backstroke.
then,
4 X 50yd breaststroke
Rest 1 minute
-1:21, 1:25, 1:26, 1:27
Originally had planned 8 X 50, but lap swim hours were ending. Shoulders & upper back are pretty tight from yesterday, didn't feel as smooth in the water as the last pool session.
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