Passed 3 Days

May-2

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

Felt good to be in the water, however I did feel very fat and very slow. You weren't kidding about how low my capacity is/would be. It also doesn't help that my nutrition hasn't been the best and my sleep has been pretty non-existent. 

May-3

A1

Double-leg Deck Squat - 4 x 10; rest 30sec (feet together)

A2

Single-leg Deck Squat - 4 x 8 alt reps; rest 30sec

Head wasn't really in it for these 2 movements, I guess. I struggled hardcore with trying to complete them. I failed almost every rep on the double deck and I did fail every rep on the single deck. To be expect, I guess. 

A3

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

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EMOM for 20min

Min-1 - 5 Strict Pull-ups

Min-2 - 5 Push Press @ 185 (from floor)

Min-3 - 10 KB Swings @ 106#

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

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EMOM for 20min

Min-1 - 30sec Hollow Rock

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

Min-3 - 10 Strict Rings Push-ups @21x1

Min-4 - 10 Ring Rows @21x1

This didn't feel too exciting. Had to cut it after the 3rd round in the 2nd EMOM. I ended up tossing my lunch. Not really sure why this beat me up so much, well actually yes I do. This is a very tough transitional period for my body at moment. The lack of sleep is hindering quite a bit. Now, I'm not meaning to sound like I'm complaining because I'm really not. Madeline keeping me up at night doesn't bother me, it just effects my performance haha. 

May-4

Full-body CAR's

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A

HB Back Squat @21x1 - 5 x 5; rest 2min (building to moderate 5)

Result: 225 / 315 / 315 / 365 / 405

Tempo is a beast on this one. Mostly because it really forces me to fight for positioning on the way up. I've been wearing chucks (converse shoes) when I do any and all squats so to try to open up my ankles a little more...not sure if it'll work but I'm testing a hypothesis. 

B

Clean Grip Deadlift @31x1 - 5 x 5; rest 2min (building to moderate 5)

Result: 315 / 315 / 365 / 405 / 425

Biggest limiting factor here is still the smashing of my thumbs. Weight isn't the issue at all. Just thumbs from hook grip. Again, I'm using chucks (converse). 

C. Shoulder Press @21x1 - 5 x 5; rest 2min (building to moderate 5)

Result: 185 / 205 / 225 / 225 / 225

Stayed at 225# for the last 3 just because my wrists are still mildly tender. Glad I can do 225# for reps, though. I remember when my strict press was 175# for a 1RM lol. 

D

BB Pendlay Row - 5 x 5; rest as needed +2min

Result: 135 / 185 / 195 / 205 / 225

I'm a firm believer that this helps a lot with bulletproofing my low back. It always feeling infinitely better afterward. 

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Row - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

Rest - 3min

AB - 15min @ EN1...every 3rd min sprint 10sec @ 100% effort

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Mobility - 15min (flow style mobility)

Kyle-

Sorry for the delayed posting. This week has been quite the trip. I'm going to try to do a little better job on being on top of getting my shit done and recorded (this includes the macro and weight tracking).