Monday's Tuesday

Walks like a Monday, talks like a Monday, but IS a Tuesday!

603 PTP - off

CFRV WOD looked great but no deads on my day off of deads. Work and by the time I picked up nutty and hit the pool, I was too hot, too tired and just had no go to get CFE Swim. So...back to the pool in the evening after some refeeding and a nap.

CFE Swim
8x25 on the 1:00

Easy day ;) Lucky~

Bottoms Up!

Buy-in: POSE Running - get educated, watch videos, practice 2 drills

KB September Challenge
Bottom Up Clean to Press
4 minutes of good quality movement each side



603 PTP:

• Deadlift (wm sets) 195 1rep form felt ugly, reset at 185x3, 165x5
• Press (wm sets) 60x3, 55x5

Cash-out: Run 3x800 w/1 minute hard in the middle of each 80, rest 2 minutes

CFE Swim: 500 yds - wm - 200 free, 10x 30 seconds on, 90 second rest, cool 50 free, site breathing

All Hail!

‎"Play like you're in first, but train like you're in second"

 

Buy-in: Run 400 mile easy, Pry squat, Samson Stretch, TGU 2each sidex2 RNDS 18/26/35

Mobility: Deadlift Prep

603 PTP:

• Deadlift (wmx3) 180x5, 160x5
• Press (wmx3) 60x3, 55x3

CFE WOD:

'The Chief'
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Max rounds in 3 minutes of:

• 3 Reps of 95# Power cleans, 
• 6 Push- ups 
• 9 Squats 

Rest 1 minute. Repeat for a total of 5 cycles
4,4,4,4,3+

CFE Swim
3-200yd Combat Side Stroke, 1:2 rest between sets - 12:24

Done!

Back to the Work

Only Sunday and it feels like work.

CFE Swim
Morning swim on tri schedule:500 on CFE Tempo/TT speed.
750 on the tri schedule, swam Combat Side Stroke to round it out with the extra 250.
Hit the 750 and was feeling good, so went to 1000m and mixed in some basic kick drills.
Working on site breathing a bit as it is really different that stroke breathing.

@ CFRV
Buy-in: OHS Warm up, Burgener Warm up, Snatch Balance


3x3 warm up set Power Snatch, 45/55/65 - really work on the third pull
3x3 Power Snatch @65# Rx

603 PTP:

• Deadlift (WM sets) 175/155
• Press (WM sets) 55/50

Cash-out: Row 500x3,  6:03 - been awhile since I have been on the rower, played a bit with form. will still work on it, not consistent.

Finally Friday!

CFE Swim
500 yd TT

WOD
A
3RFT
50 DBL unders
25 Wall ball 2fers 14#

Too much time in getting the new skill down, but they were fun~
13:48

Double it

Behind on posts! Darn...

CFE Swim

20 x 50 on the :60 stayed within 3 seconds 48-51

WOD

AMRAP 10
5 Hang Power Cleans (65#)
10 Ring push ups
20 Dbl Unders

10 +7

Get in, get out! Quick day.

Swim CFE
20x50 on the 1:00 hold within 2-3 seconds

Happy Father's Day!