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Calvin S

Thursday 1/17/13

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by , January 17th, 2013 at 10:43 PM (168 Views)
Thursday 1/17

AM Crossfit + SCY and PM SCY

Crossfit:

Warm-up:
ladder drills
4x :20 on/:10 off for the following:
sit-ups
lunges
line jumps
mountain climbers
plank

Strength W.O.D.
Deadlift:
5 @ 80
5 @ 100
5 @ 120
3 @ 140
3 @ 160
max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

W.O.D.
for time:
3x
12 med ball push-ups (20 lb ball)
24 kettle bell swings (53 lb kettle bell)
6 toes to bar

Final time: 4:16

AM swim:

200 FR
100 BR kick
200 FR
100 scull

6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
4x50 @ 1:05 V.S. FR kick w/ board

100 EZ

Total: 1200

PM swim:

500 swim (200 FR/50 BK)
10x100 (did FL/FR/BK/FR/BR in sets of 2)
1 @ 1:40 k/dr
1 @ 1:30 dr/sw

3x100 @ 1:50 FR kick AE
3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
3x100 @ 1:40 FR kick AE
3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
3x100 @ 1:30 FR kick AE
3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

8x50 @ 1:00 V.S. FR

4x
100 dive FAST (54.3, 54.2, 53.3, 54.2)
100 EZ (done after all 4 heats had finished their 100, one heat at a time)

4x100 @ 1:40 scull/sw/dr/sw

Total: 5800

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Categories
Swim Workouts

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