Tuesday, July 3, 2012

Weightlifting and swimming

AM - Snatch intense + Clean intense(ish) + CP Battery(include Squatting)
A. Snatch Cluster, 1.1.1 x 4 sets, 4-5 min - last set all out
B. Power Clean, build to a single
C. Front Squat @ 245lb, 2 reps per min for 10 minutes - bar taken from ground into squat clean on rep 1 every set
D. 10 rounds for time of "Nate" wearing 20lb vest

A. 185/185/195/195 - did not feel good in bottom of squat
B. 245/255/265/270f - almost had it
C. complete 
D. t= 10:11

PM - Swimming int's
120 sec continuous Swim x 7 sets, rest as needed to keep swim continuous and high effort

just shy of 125yds each interval - yeah I'm an awful swimmer but this is a HUGE improvement.
Rested 2 min after first 4 sets, then 6 min break, then rested 90 sec for last 3

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