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Calvin S

  1. Tuesday 2/12/13

    Tuesday 2/12

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    1:00 for each of the following:
    - rowing machine
    - med ball throws (in sit up position) @ 20 lbs
    - double-unders
    - plank
    - med ball slams @ 10 lbs

    Strength W.O.D.
    Benchpress
    5 @ 75 lbs
    5 @ 95
    3 @ 115
    3 @ 125
    3 @ 140
    MAX @ 160 (9 reps)

    W.O.D.
    12:00 AMRAP
    5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
    7 shoulders to overhead @ same weights as cleans
    9 HR push-ups

    Results: 6 rounds

    PM swim:

    600 swim (200 FR/200 I.M. drill/200 BK)
    300 swim (100 FL kick/200 FR swim)
    16x50 @ 1:00
    4 AE kick w/ board
    4 V.S. kick w/ board
    8 drill

    2x
    3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
    6x75 @ 1:10
    2 FAST breakouts
    2 last 10M FAST into each wall
    2 FAST (:43s)
    300 @ 4:00 pull w/ buoy + strapless paddles

    100 EZ

    6x100 @ 1:30
    1 FAST (56.8)
    1 EZ
    2 FAST (57.5, 57.8)
    1 EZ
    1 FAST (57.5)

    6x50 @ :45
    1 FAST (27.4)
    1 EZ
    2 FAST (27.5, 27.4)
    1 EZ
    1 FAST (26.8)

    300 EZ

    Total: 5400
    Categories
    Swim Workouts