April 9th, 2017

A. Weighted pull up clusters; 1.1.1.1.1x5; rest 20 sec/rest 2min 
B1. Hand over Hand Sled Pull; 50' AHAP x 5 sets; rest 20 seconds 
B2. Strict Pul-ups; AMRAP (-1) x 5 sets; rest 3min 
C1. Arms only Assault Bike 20 seconds @ high effort x 5 sets; rest 20 seconds 
C2. Ring Push-up @ controlled pace; AMRAP (-1) x 5 sets; rest 3min 
+
Swimming Aerobic Support
150yd loosen-up (mixed free/back/pull/kick)
+
1 Rounds: 
1 x 150 / 30sec rest - Swim w/ paddles @ moderate effort, 
1 x 100 / 30sec rest - Kick w/ board (head-down)
1 x 150 / 30sec rest - Swim @ moderate effort,
1 x 100 / 30sec rest - Kick w/ board (head-up)
+
200m Time Trial 
+
10min easy continuous kick w/ fins

A. 70, 70, 75, 80, 90....only second week doing weighted, easing back in
B1-2. weight up to 150 not counting sled. 12,11,11,11,10 on pull ups
C1-2. Same effort as last week on AB, 70ish. 34,22,20,17,21, better on the push ups

Swimming felt great. totally kicked my ass, i love swimming. Lets keep these up. 

Completed all laps. Time trial on 200m was 4:08, like a snail in the water