AM
35 min swim, alternate strokes as comfortable, but try to stay moving
25m OTM x 12 freestyle
Rest 5 min x 2
Then finished with 15 minutes of side stroke and floating/moving.
PM
A – 10 min freestanding HS and HS walk practice
This fired up my traps today.
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B – Archer pullups x 8 alternating reps, rest 2 min x 4
Started out fairly shitty, so I used a light band dialed in the movement pattern and then did a couple sets without s band.
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C – 4 rounds, rest 1 min bt rounds (keep intensity high)
Row 400m
10 burpees over rower
5 power clean/jerk @ 155lbs
14:20
Rd 1 – 2:36 (1:18.7 – 1:38.3)
Rd 2 – 6:26 (1:26.7 – 1:48.3)
Rd 3 – ????? (1:29.2 – 1:52.5 – wanted to kick the rower this round when it stopped on 2m)
Rd 4 – 14:20 (1:27.1 – 1:48.8)
Rower output/intensity dropped off drastically after rd 1. Didn’t time my burpees, but I stayed moving quickly. Did all singles on C&J. I hope I see this one again, it had a suck factor that was pretty high, and know I can push a little harder just didn’t perform at optimal output today.
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D – Row 5 min cooldown ✔️
Today – Wednesday is a travel day so mobility is my main goal of accomplishing.