1/29

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds

B.
Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed

C.
Three sets for max reps of:
30 seconds of Power Cleans
90 seconds of Rest

* Set 1 – 205/145 lbs
* Set 2 – 185/130 lbs
* Set 3 – 165/115 lbs

D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%

Rest as needed

And then . . .
* Set 5 – 5 reps @ 85%
* Set 6 – 4 reps @ 85%
* Set 7 – 3 reps @ 85%
* Set 8 – 2 reps @ 85%
* Set 9 – 1 rep @ 85%
Rest exactly 60 seconds between sets.

Day one of swimming and programming. Went relatively well.

10 am

200 meter(100 free/100 breast)
100 meter kick on back w/ fins
100 meter kick on back no fins
100 meter freestyle

Getting better!

4:30 pm

A) Done
B) 205, 225, 240, 255, 270(failed full)
C) 8,10,11
D) 255x3, 295x3, 315x2, 330x1 - 315x5,4,3,2,1

Very productive day. I think I might try splitting up the programming more throughout the day though. It's hard for me to muster up enough energy post swim class.