2-26

10 am

4x50 free

300 kick with fins in 5:00

20 bobs in dive tank

8x25 free (10 sit ups after every set)

100 breathe 7,5,3,3

1:30 pm

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Every minute, on the minute, for a total of 10 minutes, perform the following:
Snatch x 1

Loading:
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 95+%

In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest as needed

I know your legs aren’t totally fresh, but if the weight feels good on the 5th set, go for a new 1-RM.

A) Done

B)135,140,155,165,175,190,200,210,220(f),240(f) 

Check that left elbow! No bueno

C) 255, 295, 315, 330, 345, 365(f)

-Legs were completely wrecked by the end of this. Zero drive today.

Oh yah, got some cool new stuff too!

OPT "Fine Dyne-Ing" shirt and a fancy new G-Shock