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Swimming Through Jello

11/9, 11/12 Workouts

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by , November 12th, 2018 at 09:32 AM (29 Views)
Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess.

Friday, 11/9/2018 CrossFit Workout

Warmup - plyos, stretching, barbell warmup

Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1
B) Back Squat - 155/10,10,10

Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls)
wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes!

Monday, 11/12/2018 Pool Workout
Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long.

900 d1-3 x 300 to 80%
800 SKiDS (build 2nd S)
700 p - odd 100s br3, even 100s d1-3 br5
600 100 1-arm, 100 swim DPS
500 50k/50sw
400 FAST
300 50dr/50sw
200 p br3/5/7/3 x 50
100 FAST

100 warmdown

4600y

That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P

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