Sat Double - AM Swim/PM Strength

OPT SHE June 30

part 1:

Swim 100 m IM warm up

+

dive in

swim 25 m free @ 95%

rest 30 sec x 3

+

dive in; freestyle swim no breathing as far as possible

(rest 90 sec b/t sets x 5)

+

25 m free @ 80%

25 m breast @ 50%

x 6

+

100 m kick cool down rest 

6+ hours

 

part 2:

A. clean grip dead lift off blocks - just below knee cap @ 22X1; build to a max single in max 5 sets; rest as needed

B. good morning/squat combo @ 4111; 4-5 x 4; rest 2:30 b/t sets

( good morning to lower, squat to rise weight)

C1. Close Grip Bench Press - 67% 1RM; 10 sets of 3 @ 20X1; rest 30 sec

C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 10 sets; rest 30 sec

Results:

AM - completed at the Y, the dive in and breath holding was fun

PM - (about 5 hours later) completed early afternoon after coaching, extremely hot!!
A. 185/205/215/235/265# was 5th set and felt good
B. 55#/75/85/85 all x 5, these felt ackward to me, I am assuming I did them correctly -did 4 secs for the good morning, 1 sec to squat, 1 to squat back up and 1 at top.
C. used 80#
D. 13/9/7/6/5/6/6/5/5/6 - all BW

 Clean Grip DL off blocks 265#