Wednesday, June 13, 2012

Atlas Stone/Swim WOD

Workout of the Day
WOD 1 – in the morning…
Snatch 5 x 3 @ 70% 1RM for speed
5 rounds for completion:
5 back squats (295#)
5 muscle ups
WOD 2 – in the evening…
2 rounds for completion:
10 stone to shoulder (135#)
100 yard lake swim
5 wall climbs
Today’s training was a step towards a more organized strength/conditioning split like I was doing before Regionals.  While I doubt I’ll begin training 3 times per day again any time soon, I like the idea of getting 2 sessions in to both lift heavy and get outdoors to condition.  I took some video of the stone lifting and swim WOD, hopefully I can get around to editing it in the next few days. 
The major takeaways from today were that I felt super weak on squats, but very strong on the swim.  Apparently when you don’t lift heavy weights often, they feel heavier… go figure.  The water felt amazing and I can’t wait to get back out there.  If you’re not finding a way to swim a couple times per month, you’ve waited long enough.  It’s fundamental and extremely effective.

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