July. 12th

Week 4 / Day 1

Swim 25m every 1min x 20 sets
Completed
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Water Running @90% 30sec On / 30sec Off x 6 sets
Completed
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Swim 25m every 1min x 20 sets
Completed
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Swim Underwater 25m x 3 sets, rest as needed- Try in the least amount of breathes
Completed all the sets in one breathe 

Apr. 8th

AM

7mins of work @ moderate effort:
25 WB's- 20#'s
25 BJ's- 20"
Score: 3rds + 25 + 20 reps

-5min recovery

7mins of work @ moderate effort:
100 DU's
15 Push-ups
15 SDLHP- 65#'s
Score: 2rds + 67reps *Notes- A lot of trip ups on the DU's

-5min recovery

7mins of work @ moderate effort:
20 Walking Lunges
15 DL- 135#'s
10 GHD Sit-ups
Score: 3rds + 20 + 15 + 6 reps


Rest 6hrs+

PM

Swim- 25m every 30sec for 30mins
Only made it to 10 laps but I did the full 60 laps, this workout mentally mind fucked the shit out of me before I even started it. I couldn't get a good rhythm with my breathing but the weird thing is I finished the 60 laps in 31mins, mixing up 50m or 100m free and 50m breaststroke. 

Mar. 31st

AM


5mins of work @ moderate effort
10 Thrusters- 45#'s
50 DU's  
Score: 4rds
-5min recovery
5mins of work @ moderate effort
10 Power Snatch- 65#'s
20 Walking Lunges
Score: 4rds + 4 reps
-5min recovery
5mins of work @ moderate effort
10 WB's- 20#'s
10 KBS- 24kgs
Score: 5rds + 10 + 2 reps
-5min recovery
5mins of work @ moderate effort
10 Push Press- 95#'s
20 BJ- 24" (step down after each rep
Score: 4rds

Rest 6+hrs

PM

Swim- 25m every min for 30mins- Completed- majority of the laps were 19sec

Mar. 9th

Handstand Walk Technique- about 20mins
*Notes: Literally technique work haha, first time practicing. Just stuck to doing front rolls and trying to balance freestanding near a wall.
+
Swim- 25m every min for 40mins
Lap were around 19-20sec

Mar. 1st

Swim- 25m every min for 40mins
Completed

Feb. 27th

Part 1:

A. OHS @20x1, 5 sets of 1, rest 5mins
225, 235, 245(f), 240(f), 235
B. OHS @135#'s, 5 sets of 15 reps, rest 3mins
Completed
C. 50 ring dips for time, every break do 10 T2B
time: 3m05s, 4 breaks

Rest 6hrs+

Part 2:

Swim- 50m in 2mins for 30mins
Completed, laps were around 45sec

Feb. 19th

Part 1:

A. Back Squat @20x1, 2-2-1-1, rest 5mins
295, 305(1), 310(f), 305(1)
B. Squat Snatch Cluster, 1.1.1 x 3 sets, rest 7mins
185, 195(2), 195
C. OHS, 3 sets of 15 reps, rest 7mins
135, 145(PR), 150(PR)


Workout Video


rest 6+hrs


Part 2:

Swim- 25m every min for 40mins
Completed, 18-21sec laps

Feb. 11th

Part 1:

A. Front Squat, 2-2-2-2, rest 5mins
255, 265, 265, 275(1)

B. Power Snatch, 1 rep every min for 10mins starting @175#'s
175, 180, 185, 190, 195, 200, 205, 210, 215(f), 215

C. Thrusters, 5 UB reps, 5 sets for time @175
time: 11m50s
*failed on set 3 twice at the 5 rep mark

Workout Video

Rest 6+hrs

Part 2:

Swim, 25m every min for 40mins
Completed, lengths were 27.5m

Feb. 5th

Part 1:

1 mile on the Airdyne- 85% Effort, time: 2m22s, avg 25mph
+
Rest 3mins
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21,15,9 reps for time of: 85% Effort
WB's- 20#'s
KBS- 24kgs
Time: 3m42s
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Rest 3mins
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1km on the Rower- 85% Effort, time: 3m32s, avg 500m= 1m46.4
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Rest 3mins
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21,15,9 reps for time of: 85% Effort
BJ- 24", step down after each rep
Hand Release Push-ups
Time: 3m08s
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Rest 3mins
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1 mile on the Airdyne- 85% Effort, time: 2m19s, avg 25mph


Rest 6+hrs


Part 2:

Swim- 25m every min for 30mins, Completed Laps were around 20-21sec

Feb. 3rd

Part 1:

A. Back Squats @20x1, 3,3,2,2, rest 5mins
280, 290, 300, 310(1)

B. OHS @20x1, 3x3, rest 5mins
205, 215, 225(2)

C. Squat Snatch, 5 TnG reps every min for 10mins @135
5,5,5,5,5,3,3,3,3,3 rep per min


Workout Video

Rest 6+hrs


Part 2:


Swim- 25m every min for 30 sets
Completed, the average lap time was 19sec