WOD: Clean & Press and deadlifts
Warm-up
10 KB swings
5 KB C&P
Clean & Press
1×5 (43# BB)
1×5 (53# BB)
1×5 (63# BB)
1×5 (69# BB)
1×5 (69# BB)
Dead Lift
1×5 (85# BB) with a 1 minute top hold on the last rep
WOD
WOD#108
WOD: 3 sets of swings
1 set of 20 swings (20# KB)
1 set of 20 swings (35# KB)
1 set of 30 swings (35# KB)
WOD # 107
WOD: Rest
I also did 1 set of 70 swings, just to get something in on the rest day. I had energy and felt like I had to do something.
WOD #106
WOD: Swim day
Today was a swimming day. I swam for 1 hour using the combat side stroke. I also practiced freestyle for a bit.
I still have trouble getting the breathing timed correctly on freestyle, yet I can swim the CSS for 10 laps without a problem.
That’s just another reason why I think freestyle should be one of the last strokes learned.
WOD #105
WOD: Low Volume Kettlebell/T-bar Swings
1×20 (27# TB)
1×30 (35# KB)
WOD #104
WOD: Kettlebell/T-bar Swings
1×20 /20# KB
1×10 /27# TB
1×10 /27# TB
1×10 /27# TB
1×10 /27# TB
1×10 /27# TB
WOD #103
WOD: Today is a rest day
WOD #102
WOD: 1 minute workout series
1 minute cardio
1 minute poses
1 minute isometrics
WOD #101
WOD: BarBell Clean & Press
BB C&P
3 sets of 10
1×10 33#
1×10 43#
1×10 53#
WOD #100
WOD: Light Kettlebell Workout (20 #)
KB Circuit
3 rounds/ 5 reps each arm
Complete all 3 exercises on one arm and then do the other arm. After doing both arms, rest if needed and start again.
Clean & Press
Hi-Pull
Snatches
Finish the workout off with a static hold at the top of the press for each arm. Hold it for 1 minute.