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Swimming Through Jello

Couple days workouts

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by , December 28th, 2018 at 02:50 PM (49 Views)
Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon.

Thursday, 12/28/2018 Pool Workout
3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}}

4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw
100 fr 1:25 d1-4}

6x50 dr/sw 1:00 ez

4x{25 fly :30 build
50 bk/br 1:00 work turn/pullout
75 fr 1:30 build
100 IM 2:00 d1-14 from 80%-100%}

6x50 ch/sw 1:00 warmdown

3500y

Thursday Afternoon CrossFit

Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos

Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand
A2) Bent over row - 2x6x165, 2x6x185
A3) Plank - 4x1:00

Conditioning - 5 rounds
7 burpee pullups
10 thrusters 95#
7:59

Friday, 12/28/2018 CrossFit Workout

Warmup - PVC warmup, plyos, snatch drills

Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3

Conditioning - 4 rounds
30 wall balls 20#
3x(1 wall walk + 10 shoulder taps)
11:22

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