3/12

10 am

warm up

200 m reverse IM

3 rounds

75 (easy stroke) 

-rest 20 sec

50 (your choice)

-rest 15 sec

25 (sprint)

*1 minute rest between rounds

Kicks 8x25 @1:00

Kicks 4x25 one breath @1:00

1:30

A.
Three sets, not for time, of:
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)

B.
Deadlift
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
Rest as needed

C.
Three rounds for time of:
275/185 lb Deadlift x 10 reps
Handstand Push-Up x 20/15 reps

Rest exactly 3 minutes, and then . . .

D.
Three rounds for time of:
20 Kettlebell Swings (32/24 kg)
20/15 Ring Dips

A) Done. 5/5/5 on the HSPU. First 5 regional standard(1 25 and ab mat). 2nd 5, two 25 lb bumpers(4 in). Last 5, 3 25s(6 in)
 

B) 295,335,385
 

C) 8:24 ish
-Pretty disappointed with this one. Not sure what went wrong. Upper body was fatigued from the past few days and swimming this morning I guess.
 

D) Skipped because I mentally wasn’t there anymore

Second day in a row that I basically crashed during the training session. Can't really pin point why. Sleep and nutrition have been pretty good. Hopefully I can recover fully before the weekend.