Strength

• 28m

4 rounds for time of:
50 Wall Ball Shots, 10# (supposed to be 15#)
25 Pull-ups

27:47

This was the most pull-ups I've done in a workout so far. Woot!

Swim

• 19m 22s
• 1000.00 yards
• 01m 56s /100 yards

I read about Frontal Zone whatevering the other day, and was SO excited to try it! So...I screwed around and did 200 with that, then did 500m at 85%, rested, then did 500m at 95%. Trying to use the new technique the whole time. Then I did 200m of 50m breast stroke, 50m backstroke. Cuz I suck at those. Then I did 50m kick.

Lap 1: 48
Lap 2: 50
Lap 3: 52
Lap 4: 52
Lap 5: 52
Lap 6: 53
Lap 7: 54
Lap 8: 53
Lap 9: 56
Lap 10: 54

Rest a few minutes

Lap 1: 52
Lap 2: 51
Lap 3: 52
Lap 4: 52
Lap 5: 51
Lap 6: 52
Lap 7: 53
Lap 8: 53
Lap 9: 54
Lap 10: 54

Strength

• 55m

Back Squat 5 x 5
95
115
125
135 (ties PR)
145 x 1 (1 less than PR)

5 rounds for time, rest one minute between each round of:
2-20 Down backs (total of 80 yds)
8 KB Swings, 1.5 pood
16 Push-ups
Round 1: 1:45
Round 2: 1:56
Round 3: 2:11
Round 4: 2:08
Round 5: 2:34

Bike

• 40m
• -----
• -----

Spin for the first time in a LOOOONNNG time!

Strength

"E*Trade Baby"
3:00 Burp-ups (Burpee into a jumping ring pull-up)
1:30 rest
2:00 Burp-ups
1:30 rest
1:00 Burp-ups

Reps per round: 19 (used mat), 16 (ditched mat), 8

Strength

• 45m

Overhead Squat
5 x 3
45
65
75
80
90 - New PR (previous PR was 90 x 1)

Then for time:
15 Deadlifts (165#)
1 Down-back (b-ball court and back)
60 Sit-ups
10 Deadlifts
1 DB
40 Sit-ups
5 Deadlifts
1 DB
20 Sit-ups
7:55

Strength

• 45m

Hang Snatch 5 x 3
40
45
50
55
60
Was trying to work on form, but...it was still ugly.

Annie
7:34 (I think...w/i seconds of that, anyway). I was 5 seconds faster than last time. Woot.