part 1:
200 m IM warm up
+
1K swim time trial
rest 4+ hours
part 2:
A1. Speed DL @ 11X1; 62% 1RM; 10 sets of 3; rest 45 sec
A2. Close Grip Bench Press - 10 sets of 1 - tough per set; rest 1 min
B. Heavy KBS - 25 reps unbroken; rest 2 min x 3
C. 40 unbroken wall balls; rest 2 min x 3
D. FLR on rings - accumulate 3 min
Results:
Part 2 completed in the AM:
A1. speed DLs at 150#
A2. CGBP (added weight per set) 95#/95/100/100/105/110/110/110/110/115* old PR, felt good
B. 44# 25 UB, 53# 25 UB, 53# 17 broke (grip)
C. 40 WB UB, last 2 sets I paused and held ball but did not put down - set 2 (2 holds), set 3 (4 holds?) - used a 14# to 9ft target (I have been used to using a 10ft target but with the UB I decided to take it lower)
D. 2 sets of 1:30 min
in general I agree with a few of the other ladies comments on this workout feeling difficult, for me it was the UB wall balls that were mentally tough
PM - went on a short mountain bike ride with a friend, about 45 mins? and later ran with dog, so I decided to switch part 1 swim to 7/29
A2. CGBP (added weight per set) 95#/95/100/100/105/110/110/110/110/115* old PR, felt good
B. 44# 25 UB, 53# 25 UB, 53# 17 broke (grip)
C. 40 WB UB, last 2 sets I paused and held ball but did not put down - set 2 (2 holds), set 3 (4 holds?) - used a 14# to 9ft target (I have been used to using a 10ft target but with the UB I decided to take it lower)
D. 2 sets of 1:30 min
in general I agree with a few of the other ladies comments on this workout feeling difficult, for me it was the UB wall balls that were mentally tough
PM - went on a short mountain bike ride with a friend, about 45 mins? and later ran with dog, so I decided to switch part 1 swim to 7/29
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