150725

I'm 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 

5 GH Raises. 

+

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 

Dubs: 50, 45, 45, 30, 35, 37, 45

Wall balls: 15, 15, 15, 15, 15, 15, 15

Burpees: 12, 12, 12, 11, 10, 8, 9, 9

Shuttle run: 2, 2, 2, 2, 1.5, 1.5, 1.5

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

DB thrusters: 15, 15, 15, 13, 13, 13, 15

P.M.

10 min swim

2000m Row

1 mile Beach Run

**track HR on this

Swim. 10:04, 370m

Avg HR: 126 (65%) max hr: 146 (75%)

*Transition: took forever to get back to rower, cuz of shallow water/tide. (Same as last time.) 3:22.8, 290m

Avg hr: 142 (73%) max hr: 149 (77%)

Row: 7:31.3

Avg hr: 157 (81%) max hr: 164 (85%)

Run: 9:47.6

Avg hr: 160 (82%) max hr: 167 (86%)

Total duration: 30:46

Avg hr: 154 (79%)

Max hr: 167 (86%)

Stopped my watch 1:28 after I finished. So I went ahead and subtracted that.

Deadlifts 

5x315, 5x365, 5x405, 3x435, 3x455, 1x460

Bent over rows 135x10, 155x8, 175x6 195x6, 225x4

Reverse hypers 3x10-12

Strict ring dips 3 sets