LCM intervals left, SCY intervals right Warm up 2x 1 x 200 3:30 [3:15] 2 x 100 1:45 [1:30] 4 x 50 1:05 [1:00] choice Kick set 1 x 200 5:00 [4:30] 6 x 50 1:20 [1:15] desc 1-3/4-6 Freestyle/pull set 2x 8 x 50 1:00 [:50] pace 1 x 400 6:40 [6:00] strong Stroke set 4x 1 x 50 1:10 [1:05] drill 1 x 50 1:10 [1:05] perfect stroke 1 x 50 1:10 [1:05] strong [RD1 fly, RD2 back, RD3 brst, RD4 choice] [Fly drill: strokes right, 3 left, 3 both] [Back drill: right arm x 25, left arm x 25] [Brst drill: 2 kicks, 1 pull breathe on pull only] [Free drill: right arm x 25, left arm x 25] Warm down 4 x 50 1:00 Total: 4100
Treadmill 4 x 4:00 work / 2:00 easy 5.5mph, 6.5, 7.5, 7.5@3% 1 x 2:30 work 7.5@6% Then did weights for 45 min. Upper body very light. First treadmill workout in few weeks without any progress. Been building a fence, probably zapping energy as well as time required for proper nutritional needs. Just got my neck injections, should relieve my hand tingling pain I’ve experienced for perhaps even a decade. Should also support diagnosis of right shoulder. Along this line i went to PT yesterday for rt shoulder, in his diagnosis he is leaning towards the probability of requiring surgical fixing. The one where a torn bicep tendon gets sewed on to another place
Updated January 19th, 2018 at 12:19 PM by __steve__
Friday, 1/19/2018 CrossFit Workout Warmup - DB drills, plyos, barbell warmup Strength - A) Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3, 245/3 B) Upright Row - 75/8x10 Conditioning/Core - 4 rounds for quality 20 lateral box stepovers 24" 60m double DB overhead carry, 35# ea hand 8 strict TTB 60sec plank
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