Warm-up: 150m freestyle moderate, 50m Combat-Side Stroke
Distance: 3000m (~2 miles)
Time: 51:40 [NEW PR!]
Pace: 1:43/100m, 8:36/500m
Splits:
500m: 8:09
1000m: 8:30 (16:39)
1500m: 8:33 (25:13)
2000m: 8:39 (33:52)
2500m: 9:13 (43:06)
Notes: Long distance fin-swim with Brian. Crazy fast. Feet attacked the shit out of me for the second half, slowed me considerably.
LIFT: Upper Body
Bench Press: 205lbs, 3 sets of 6 reps
Lat Pull-Down: 160lbs, 3 sets of 6 reps
Barbell Military Press: 135lbs, 3 sets of 6 reps (went down to 125 for last set)
Upright Row: 80lbs on 20lb bar, 3 sets of 6 reps
Barbell Curl: 80lbs on 20lb bar, 3 sets of 6 reps
Tricep Rope Pull-Down: 80lbs, 3 sets of 6 reps
Trap Y-Raises: 5lb dumbells, 3 sets of 10 reps
Trap T-Raises: 5lb dumbells, 3 sets of 10 reps
Trap Back Raises: 5lb dumbells, 3 sets of 10 reps
CLIMB: Sterling Sport Rock
With no warm-up, sent the red "Stupid Roof" 5.9 on the back wall. Shit was hard and technical. Sent a few more 5.9s, slipped on the last hold on one more due to bad footwork. Sent the crazy brown 5.9, but it smoked my arms and was done after that. The high-wall routes are definitely more technical here than at Alexandria. Signed up for the lead-climbing class, looking forward to it.
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