Food: 7a coffee with cream, post am training protein shake with almond milk and 1/2 banana, light lunch was rare roast beef and turkey with some popcorn and fruit, balance bar at 3p post pm training (swimming), 5p protein shake with almond milk and 1/2 banana, dinner with friends (the lovely Shaye and Don hosted:) grilled steak and sausage, mixed green salad, shrimp cocktail, cantaloupe, and a delicious paleo raw cheesecake YUM- thanks Ali! Ohhh, and 1/2 a skinny girl margarita.
7am
A. clean grip dead lift off blocks - just below knee cap @ 22X1; build to a max single in max 5 sets; rest as needed
213#- I think I had the blocks too low
B. good morning/squat combo @ 4111; 4-5 x 4; rest 2:30 b/t sets
( good morning to lower, squat to rise weight)
63#, 73, 83, 93
C1. Close Grip Bench Press - 67% 1RM; 10 sets of 3 @ 20X1; rest 30 sec
63#
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 10 sets; rest 30 sec
6, 4, 4, 4, 4, 3, 5, 4, 4, 3
1pm
Swim 100 m IM warm up
breast stroke and front crawl
+
dive in
swim 25 m free @ 95%
rest 30 sec x 3
+
dive in; freestyle swim no breathing as far as possible
(rest 90 sec b/t sets x 5)
2x underwater, 1x front crawl, 2x breast stroke
+
25 m free @ 80%
25 m breast @ 50%
x 6
+
100 m kick cool down rest
Feeling more comfortable her, less like I'm only trying not to drown
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