Lunchtime
From CFE
5×5 Strict Weighted Chest to Bar Chin Ups
15#, 20#, 25#, 30#, 35#
5×5 Weighted Ring Dips
25#, 35#, 45#, 55#, 65# (PR)
5 Rounds for Time:
10 GHD Sit Ups
10 Sumo Dead Lift High Pulls 75lbs (used an 80# KB)
- time: 3:50
From CFE
5×5 Strict Weighted Chest to Bar Chin Ups
15#, 20#, 25#, 30#, 35#
5×5 Weighted Ring Dips
25#, 35#, 45#, 55#, 65# (PR)
5 Rounds for Time:
10 GHD Sit Ups
10 Sumo Dead Lift High Pulls 75lbs (used an 80# KB)
- time: 3:50
Evening
Swim (yds)
100 wu FR
100 turtle-back flutterkicks
100 breaststroke
5 x 100 CSS w/75sec rest
- times: 1:46, 1:43, 1:42, 1:41, 1:38
2 x 50 CSS
- times: 0:46, 0:46
800 finning (turtle-back, CSS)
- time: 13:40
100 cooldown
5 rds
30 push ups
40 four-count flutterkicks
Notes
- Body: Tibia irritation, otherwise good.
- Workout: Everything went very well. First time doing strict weighted C2B chin ups and they were good. Metcon was a go-fast-go-hard short one.
- Swim: Felt energized in the water today. I enjoy being in the pool. Totaled 1800 yds today.
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