AM
Swim 100 m IM warm up
+
dive in
swim 25 m free @ 95%
rest 30 sec x 3
+
1K swim time trial
+
100 m kick cool down
PM
A. Sumo DL - build to a tough single in a few sets and learn movement
B. Good Mornings @ 3111; 3-5 x 5; rest 2 min
C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec
Results:
Did not have early morning pool access before coaching today at gym, so I did PM first at the gym, then AM swim in afternoon.
PM
A. 185# felt great, not a max, decided to move on since it had been more than a few sets. I realize about myself that it takes me a long time to work up to a tough single or max in lifts
B. first 3 at 55#, then last at 60#. First time doing these with weight, hamstring activation and length was the limiter. I could benefit from doing these more often.
C1. all sets at 75#x3
C2. 15/10/5/5/5/5/5/5
AM
Swim was limited by fatigue in shoulders so I chose to do half the distance. Breathing was fine. 12 mins for 500m. The next four saturdays will be swimming mornings. I look forward to this since I love to swim. Thank you Amber for guesting me into the JCC pool today to do this workout!
PM
A. 185# felt great, not a max, decided to move on since it had been more than a few sets. I realize about myself that it takes me a long time to work up to a tough single or max in lifts
B. first 3 at 55#, then last at 60#. First time doing these with weight, hamstring activation and length was the limiter. I could benefit from doing these more often.
C1. all sets at 75#x3
C2. 15/10/5/5/5/5/5/5
AM
Swim was limited by fatigue in shoulders so I chose to do half the distance. Breathing was fine. 12 mins for 500m. The next four saturdays will be swimming mornings. I look forward to this since I love to swim. Thank you Amber for guesting me into the JCC pool today to do this workout!
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