Wednesday and Thursday

Wednesday

Swim session

3x200 m swim

3:41, 3:17, 3:15

-I know. I used a backstroke for a couple 25's on the first set and it made me dizzy

4x50 dolphin kick with fins and board

-Posterior chain was pretty smoked from the day before

Thursday

A)

3 sets for load and time

OHS x 3 reps

10 burpee muscle ups

B) 

12 min AMRAP

20 cal AirDyne

20 alt. dumbbell snatch (70 lbs)

20 C2B pull-ups

C)

3 individually timed sets

30 Double Unders

15 HSPUs

*crawled under a PVC pipe 24 inches high in between dubs and hspus

D)

10 min EMOM

10 Wall Ball Shots

10 Alt. Pistols

E)

5 min AMRAP

2 Rope Climbs

100 ft sprint (50 ft shuttle down and back)

1:00 pm

A. 208 lbs-2:21, 220 lbs-2:30 and change, 242-Just about 4 min.

-Not feeling great. Stayed out a little later than I wanted and ate pretty shitty. Stoked I still hit my target weight.

B. 2+ 4 C2B

-Manned up and was able to push through this. Pull-ups felt good. Cycle rate on the snatches need a little work.

6:30 pm

Back to the gym after a shower and a nap

C.

:56, :43, :42

-One could say that I figured my shit out.

D.

Done. Left knee was a little temperamental but I managed to get through it

E.

5+2 Rope Climbs

-Rough towards the end. Breathing was perfect I just had a little difficulty getting my legs to work on the rope.   

Oh my gawwd, the biceps. #musclehelium #theonlytimeyouwilleverseemewithmessyhair