Warm up: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater
Baseline: 500m w/ fins at fast pace
Main Set: 10x100m CSS sprints
Durability: Tread water holding 8lb brick above head for 5 minutes.
Notes: Shoulders and lats still sore from yesterday--warmup was interesting. Should've timed the 500m fin-swim, it was fast. Sprints weren't phenomenal, but I was able to continue picking up the pace throughout the workout. Averaged about 1:31/100m. Treading water was fun, did slightly better than last time. Got the wicked leg-burn going and didn't inhale much water. Definitely need to work on it more though.
RUN: Recovery
4 miles at tempo pace.
Notes: Since I skipped the 16-miler yesterday in an effort to let my Achilles Tendons heal up, this was a joke.
CLIMB: Sport Rock
Arched a little to warm up, skipped campusing to not further injure elbow. Sent the yellow "Brick Road" 5.10- pretty smoothly, forearms were giving out towards the top, hands/fingers did fine. Tried again and failed again at "New Blue" 5.10, lost grip and fell halfway up. That fucker takes no prisoners. Arms were shot at this point, still tried a gnarly 5.9+, made it 8ft from the top before my arms couldn't hold on anymore. Overall making progress, though slowly. Plan on doing more next time.
SEALFIT: "Vision"
As many rounds as possible in 30min of:
5x Burpees
10x Box Jumps
10x Knees-to-Elbows
Rounds completed: 25
Good but not great. I should've gotten more rounds considering I couldn't walk straight when it was over. Have to try harder next time--pushing earlier in the workout while still fresh should enable me to squeeze out 28-30. My new goal is 30+. Entire workout was done outside. Box jumps were done on my deck bench, knees-to-elbows done on rings.
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