Swim / Work Capacity / Stamina

Combat Sidestroke techniques
Swim 5x50 CSS

Slowest: 1:06
Fastest: 1:01


For time:
Row 100 meters
15 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 500 meters
5 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 100 meters
15 Squat Snatch @ 115#

Time: 19:06

Rest 30 minutes then:
For time:
Run 400m w/ 20# Ball
50 Ring Dips
Run 400m w/ 20# Ball
50 Walking Lunge Steps w/ 45# Plate
Run 400m w/ 20# Ball
50 Ball Slam @ 30#
Run 400m w/ 20# Ball
50 Push Ups
Run 400m w/ 20# Ball
50 Burpees

Time: 26:33

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Report

• Body: No soreness
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo
  
• Tomorrow's Projection: Rest Day

Strength / Work Capacity / Swim

Snatch heavy single:
Worked up to: 160#

Then:
For time:
400m Medball Run @ 20#
50 Thrusters @ 75#
50 Double Unders
50 KTE
400m Medball Run @ 20#
30 Thrusters @ 75#
30 Double Unders
30 KTE
400m Medball Run @ 20#
15 Thrusters @ 75#
15 Double Unders
15 KTE

Time: 23:46

Rest 3 hours then:

4 x 50 yard freestyle sprints
3 min. recovery between intervals

40, 41, 43, 43

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Report

• Body: Legs are tight
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day