Press On

Press forward. 

Do not stop, 

do not linger in your journey, 

but strive for the mark set before you. 

~George Whitefield

Welcome Day 2 :)! Very happy with today's work. 

Skill WOD
EMOTM 10 minutes

• 4 Kipping Ring Pull up
• 5 T2Ring

Strength set
Worked up to 65# max, finished at 45# - just keep foraging ahead ;) (mantra)

Every 2 Minutes , work up to max weight
10 RNDs

• 3 Press 
• 6 Push Press

4x20 GHD feel smooth
OH Hold 75# 1:53 core feels strong! thank you KBs

No AirDyne, lack of time in the box. 
Will do KB V02 Max set 30/30x30 min for evening session.

KB V02 Max

Variable

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~William Barclay

Buy-in: V02 Max 10 minutes - KB Swing

Range of Motion, oh yes, need to work out the last couple of days. Feel a bit of lactic acid, feels good, not overdone, but need to keep things loose.

KB Workout

4 RNDS @12kg

5 SDHP to Sprawl

5 Goblet squats

5 Snatches R/L es
5 Leg raises (1,2,3)
5 Figure 8 to Hold
5 Rows R/L es

Durability
Tabata sit ups ;)

Strength
Bench Press Wendler
5/5/5+

To the MAX

KB Snatch V02 Max

Swim 2400 yd
WM
4x100 Freestyle Swim (Streamline Kick every 4th 25), rest :20

Build up (x8)
1x25 Zipper pull drill
1x25 Freestyle Push & Glide, rest :10
on deck - 10 air squats

Core
1x600 Freestyle Pull w/buoy, rest :60
8x100 Freestyle swin w/fins, rest :15

Cool (x2)
1x50 Freestyle Swim easy, rest :15
1x50 Breaststroke easy, rest :15

4 for the core

• plank 1 min
• side plank 1 min
• opposite side plank 1 min
• plank 1 min

Thertainly Thursday

Day off of CF, great day for a swim w/hubby tonight.

Swim 2000yd

Goal: less yardage, better times, better form. Combined with CF 3x a week minimum.

V02 Max, KB Snatch

Warm up (repeat 4 times)
1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m

Build Up
8 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m

Core
12 x 50m Freestyle Pull with a pull buoy, rest 0:15 / 50m
12 x 50m Freestyle Pull with a pull buoy and paddles, rest 0:20 / 50m

Cool
2 x 100m Easy Any Stroke, rest 0:20 / 100m

Wednesday - rest

KB Snatch V02 Max
10 minutes today


Swim 1000 with hubby ;-)

200 WM

6x100
Swim
Stroke
Kick
Pull
Stroke
Swim

200 Cool