Sunday, August 5, 2012
Saturday Workout
part 1:
200 m IM warm up
+
1K swim time trial
24:10 - my first time swimming that far ever! And I did 20 flip turns to boot! They weren't pretty, but I definitely worked out a couple of kinks. Dulce was teaching me how to properly mermaid the kick off the wall and not to push off in too deep of a direction. I was beating her on the swimming but then she would catch up to me on every flip turn.
rest 4+ hours (Drove straight from the pool to the gym. Only had a 2 hour workout window)
part 2:
A1. Speed DL @ 11X1; 62% 1RM; 10 sets of 3; rest 45 sec
A2. Close Grip Bench Press - 10 sets of 1 - tough per set; rest 1 min
B. Heavy KBS - 25 reps unbroken; rest 2 min x 3
C. 40 unbroken wall balls; rest 2 min x 3
D. FLR on rings - accumulate 3 min
A1. #185 for all, reps felt awesome and solid, breathed at the top to keep good posture during the 1sec hold at the bottom
A2. #115/120/120/125/125/130/130/135/135/140 -- Should have started heavier. Didn't realize what I had in me today. The last rep was very close to failure though.
B. 1pood felt crazy heavy today. My grip was tired and I don't think I could have done anymore weight.
C. DNS - Ran out of gym time.
D. DNS - Will make up today.
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Good on finding someone to teach you to flip turn. With more practice, it will improve. Next time you have a pool day, spend 10 or 15 minutes warming up by swimming into the turn, flipping and pushing off hard and then finding your stroke.
ReplyDeleteDid you have an equipment limitation that prevented you from doing Part 2 in your home gym?
Have you considered looking around at any other gyms in the area and seeing if they have more conducive "Open Gym" hours? Might be worth looking into.