3 x max deadhang pull ups w/3 minutes rest
21, 16, 15
From CFE
Deadlift 10, 8, 5, 3, 3, 3- 2min rest between
135#, 205#, 245#, 295#, 325#, 340# (1)
Accumulate 3minutes of Hollow Rock time.
Deadlift 10, 8, 5, 3, 3, 3- 2min rest between
135#, 205#, 245#, 295#, 325#, 340# (1)
Accumulate 3minutes of Hollow Rock time.
3 x weighted pull up, 45#
5, 6, 5
Running drills
Evening
Swim (yds)
100 wu FR
100 turtleback flutterkicks
100 CSS
2 x 200 CSS, easy pace
- times: 3:50, 3:56
500 CSS w/fins, easy pace
- time: 8:55
100 cool down
Strict push ups, slow down, fast up, pause at top
30, 20, 10
100 turtleback flutterkicks
100 CSS
2 x 200 CSS, easy pace
- times: 3:50, 3:56
500 CSS w/fins, easy pace
- time: 8:55
100 cool down
Strict push ups, slow down, fast up, pause at top
30, 20, 10
Notes
- Body: Feel pretty good. Shoulders are tired. Tibia sore however, from the beach running.
- Workout: Pull ups went much better today than last week. I had a very positive mental state going into them and I believe that helped. DLs not bad. Hollow rocks were straight through, really felt it in the hip flexors in the final minute.
- Swim: Wanted to get in the water today, nothing crazy, just getting it in.
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