Lunchtime
1 mile warm up on treadmill
Back Squats, 3 x 5
- 205#, 225#, 245#
From CFE
5 Sets of:
20 unbroken chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec – DO NOT pace these
Rest 90 sec between sets
- 20/13; 19+1/9; 17+3/11; 14+6/11; 13+7/11
EveningSwim (yds)
100 wu FR
2 x 100 wu CSS
8 x 50yd CSS w/45sec rest
- times: 0:47; 0:47; 0:47; 0:48; 0:49; 0:49; 0:50; 0:50
100 cooldown
4 x 20 strict push ups
Notes
1 mile warm up on treadmill
Back Squats, 3 x 5
- 205#, 225#, 245#
From CFE
5 Sets of:
20 unbroken chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec – DO NOT pace these
Rest 90 sec between sets
- 20/13; 19+1/9; 17+3/11; 14+6/11; 13+7/11
EveningSwim (yds)
100 wu FR
2 x 100 wu CSS
8 x 50yd CSS w/45sec rest
- times: 0:47; 0:47; 0:47; 0:48; 0:49; 0:49; 0:50; 0:50
100 cooldown
4 x 20 strict push ups
Notes
- Body: Definitely still sore in shins and front of ankles. Also in shoulders.
- Workout: Metcon was tough, a good thing
- Swim: 50yd intervals today. My increasing times is evidence that my stamina needs improvement.
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