AM (7a)
Swim 10 min z1
+
Swim 25m @100%
Rest 30 seconds
x10
*All were between 18-19 seconds. Felt pretty good
+
Swim 10 min z1 continuous pace
Early afternoon
A. Build to a 1rm snatch
*Missed 225 3 times. Hit 215#. Didn't feel great, kept catching it soft OHD.
Swim 10 min z1
+
Swim 25m @100%
Rest 30 seconds
x10
*All were between 18-19 seconds. Felt pretty good
+
Swim 10 min z1 continuous pace
Early afternoon
A. Build to a 1rm snatch
*Missed 225 3 times. Hit 215#. Didn't feel great, kept catching it soft OHD.
Late Afternoon
30m flying starts x5 reps; rest 90 seconds (start from a jog, when you
cross the starting line, sprint at 100% speed for 30 meters)
+
Run 300m @100%
Rest walk 4 min x4
Rest walk 10 min
Run 300m @100%
Rest walk 4 min x4
*These fucking hurt.
55/45/47/47
rest45/47/47/47
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