150718

Saturday- A.M. Gym Skill + MAP 30/30 P.M. Swim/Run

A.M.

3 rounds

50’ HS walk

4-5 Shrimp Squats/leg *focus on staying on the heel

4-5 Natural Knee Extensions

Complete. 

+

7 sets @ high consistent effort

30 sec Double Unders

30 sec rest

30 sec Wall Ball, 20#

30 sec rest

30 sec Burpees to 6” reach

30 sec rest

30 sec Shuttle Run 50’ down & back

30 sec rest

30 sec Hang Power Snatch, 75#- power, not muscle

30 sec rest

30 sec DB Thrusters, 35#/h

30 sec rest

**consistency

Consistency was better. Except for dubs. 

Dubs: 52, 49, 35, 30, 35, 40, 42

Wall balls: 16, 15, 15, 15, 15, 10, 12

Burpees: 12, 12, 12, 12, 11, 11, 10, 10

Shuttle run: 2, 2, 2, 2, just under 2, 1.5, 1.5

Hang power snatch: 15, 15, 15, 14, 14, 14, 14

DB thrusters: 15, 15, 15, 15, 12, 10, 12

That was tough. Have to start eating something in morning. Feel weak on just aminos. Gonna have to start eating a banana and a scoop of almond butter or whey. 

P.M.

10 min swim

2000m Row

1 mile Beach Run

**track HR on this

Swim. 10:26, 360m

Avg HR: 99 (51%) max hr: 99 (51%)

^cant be right. See hr below. 

*Transition: took forever to get back to rower, cuz of shallow water/tide. (Same as last time.) 3:07, 240m

Avg hr: 164 (85%) max hr: 168 (87%)

Row: 7:44.8 

Avg hr: 168 (87%) max hr: 174 (90%)

Run: 10:19.1

Avg hr: 174 (90%) max hr: 178 (92%)

Total duration: 31:52.1

Avg hr: 170 (88%)

Max hr: 178 (92%)

Not a great session. Breathing was heavy today. Wanted to go faster on rower, just wasn't there today; gonna rest up and get back at it. Know I did/felt much better on the 4th mega workout, and will get it.