8/3/17

AM

Warmup:

300m Sandbag Carry @ 80#

+

A1. Standing Single Arm DB Press @ 2012 tempo x 5/side rest 1:00 (all @ 40#) done. Perfectly challenging 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 20# chain) done ub 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

3 @ 125# x 3 sets

rest 2:00 bt each set

Done. Actually not as bad as usual

C1. Trap 3 Raise x 6 reps (:06 tempo @ 2.5#) - https://youtu.be/NGghJxgKAjs - rest 1:00

C2. Single Arm KB High Pull x 12 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Bent over Wide Grip Barbell Row x 12 rest 

Used a snatch grip. 35# bb, 45#bbx2

2:00 x 3 sets 

+

2 sets:

L-Sit x :60

rest as needed

*please film a set for me*

Done. Will work on keeping toes pointed & up, didn't know 

PM

200m Slow warmup swim

14 laps. 210 meters 

+

8 x 50m Swim (freestyle)

Swam 4 laps 60 meters 

1 minute rest bt

*increase the pace on each set*

Rounds ranged from 55-:60 

+

6 lap breast stroke cooldown

1 lap= 15 meters 

2 lap= 30 meters 

3 lap= 45 meters 

4 lap = 60 meters