Swimming

Lift, Swim

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Lift: 

3x10 @50% of: 

back squat

push press

snatch

 

swim: 1600m

 

3x5: 

push up

sit ups

lunges

 

6rds @ 30% 2min max of: 

push up

pull up  

Swim and WOD

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Swim: 

200m

300m

400m

200m

400m

300m

200m

 

WOD: 30min AMRAP

10 kettlebell swings

25 double unders

15 push ups

 

Olympic Length Triathlon

Olympic length triathlon! Time of 3:06:29. Came in first in the Clydesdale division! Not bad for my first Olympic length race.  

Lots of Volume

Elizabeth 

21-15-9

135lb cleans

dips

 

for time: 

1000m row

50 thrusters w/45lb dumbbells

100 push ups

 

bench wx10

 

swim: 

200m warm up

2x200m

100m

2x200m

100m

2x200m

200m

Cool down

Swim and Beauty Muscles

3x5 @85% of: 

front squat

bench press

cleans

 

3x10 dumbbell bench press

2x10 GHD Sit up

3x10 oblique cable pulls

 

swim: 

200m warm up

4x25m

50m

4x25m

50m

4x25m

200m

Swim and Chest

10min EMOM

10 50lb dumbbell bench press

 

Swim: 

300m warm up

8x25m

100m

8x25m

100m

8x25m

300m cool down

Easy Swim and Chest

500m swim

 

1. Barbell bench: 10,8,8,6

2. Incline bench: 10,8,8,6

3. Flat bench dumbbell: 10,8,8

4. Flat bench dumbbell pull over 10,10,8,8

5. Incline dumbbell 45 degree 15 rep

Incline 30 degree 15 reps

Flat dumbbell 15 reps

Swim and Chest

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1000m swim

 

3x12 incline dumbbell bench press

3x12 incline dumbbell fly

3x12 dumbbell bench press  

3x12 dumbbell fly

12 sven press

wide arm push ups to failure  

WOD and Swim

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WOD:  AMRAP 20min

10 kettle bell swings

10 GHD situps

25 double under

 

swim: 1600m