Tuesday, April 19, 2016

AM - Swim

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR's

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Swim Warm-up

1 x 100; rest as needed - Freestyle swim

1 x 100; rest as needed - Kick w/ board (head-up)

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Open Turn Progression

Accumulate 12 Wall-tuck turns

Accumulate 6 Hands-on Wall Open-turns for max streamline distance

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Freestyle Technical Progressions

8 x 50; rest 20sec

-->> Odds - 25 6-kick switch / 25 Freestyle swim (stroke counting)

-->> Evens - 25 Fist-swim / 25 Freestyle swim (stroke counting)

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Mixed Freestyle Swimming + Kicking Conditioning

3 x 50; rest 30sec - Freestyle swim (breathing pattern 4)

1 x 100; rest 30sec - 2-arm lead kick w/ board (head down)

2 x 50; rest 20sec - Freestyle swim (breathing pattern 4)

1 x 100; rest 30sec - 2-arm lead kick w/ board (head down)

1 x 50; rest 10sec - Freestyle swim (breathing pattern 4)

1 x 100; rest 2min - 2-arm lead kcik w/ board (head down)

total - 1200yds

Pool closed about 15-20 minutes into the swim due to lightning in the area. Fucking irritating that an indoor pool closes during a storm, or maybe I'm just ignorant. Still felt good to be in the water though.

PM

A1. Double-leg Deck Squat - 4 x 8; rest 30sec (feet together)

A2. Single-leg Deck Squat - 4 x 6 alt reps; rest 30sec

A3. Box Pistol Negative - 4 x 3 ea leg; rest 90sec

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EMOM for 24min

Min-1 - 5 Strict Pull-ups + 5 K.Pull-ups

Min-2 - 5 KB Press + 5 KB Push Press @ 1.5p

Min-3 - 10 KB Swings @ 2.5p

Min-4 - 30sec Sled Push @ heavy load, grinding pace

 Had the sled indoors on the rubber matting w/ 2 x 45# plates. This was very, very hard. We recently bought a deep cleaner for the gym and it picked up a lot of crap. I think that it was the machine that made this push harder. Somehow, it made the floor flatter, creating a higher level of friction. Shit was intense. Anyway, pull-ups actually felt pretty good today and I continued to do Russian swings with the 106# bell.

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EMOM for 24min

Min-1 - 30sec Hollow Rock

Min-2 - 20sec R.Hand Farm Carry + 20sec L.Hand Farm Carry @ 2.5p

Min-3 - 10 Strict Push-ups @21x1 (hands on DB's)

Min-4 - 10 Ring Rows @21x1

These EMOMs beat the hell out of me today. I liked them a lot. I actually ended up  falling asleep right after the EMOM for about 10 minutes haha. I just kind of laid down and slept. I guess I am still a little out of being in shape. Overall, I thoroughly enjoyed these sessions. These provide a great challenge and I really enjoy mixing up the movements with the sled and bells again.