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  1. Wednesday 8/14/19

    PM LCM Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 k/dr/sw w/ fins
    RD1 @ 2:30 BK
    RD2 @ 2:20 FL
    6x50 kick w/ BD
    RD1 @ :55 FR
    RD2 @ 1:05 BR

    100 SMOOTH

    Total: 2100
    Categories
    Swim Workouts
  2. Tuesday 8/13/19

    PM LCM Solo @ LRRC "A thunderstorm ate my practice"

    1000 SKIPS

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1400
    Categories
    Swim Workouts
  3. 8/13-8/14/19

    by , August 14th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 8/14/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

    SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

    50 pushups
    50 situps


    Wednesday, 8/14/2019 CrossFit Workout

    Warmup - rowing drills, PVC warmup, core warmup

    Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

    Conditioning
    AMRAP 4
    15 cal row/15 burpees/15 C2B pullups
    rest 4
    AMRAP 4
    12 cal row/12 burpees/12 T2B
    rest 4
    AMRAP 4
    9 cal row/9 burpees/9 pullups

    1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
    Categories
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