AM
Swim
50 m free @ 80%
25 m kick @ 50%
rest 30 sec x 6
+
dive in, swim 25 m @ 100%
rest 1 min x 8
Noon
A. Power Snatch - build to a 1RM
B. take 90% of part A and do 1 rep every 20 sec for 5 min if you can
C. Snatch Balance - 3 x 3 @ 80%; rest 90 sec
PM
Airdyne:
30 sec @ 90%
30 sec @ 50% x 20
Results:
AM
Been a while since I last swam, these sprints felt good. Took a lap or two to figure out the kick board situation for the 25m of kick @ 50%
Noon
Warmed up with 225 OHS, attempted 245 and felt something in my left hip. My guess is that my feet were to wide in the squat descent allowing internal rotation at the hip and possibly straining the hip flexors/internal rotators.
I worked up to 205 and failed 3 times. My last successful attempt was 185. The whole time I could feel my hip as I dropped under the bar and stood up with the weight.
I put 165 on the bar for the part "B" but kept feeling my hip so I shut the noon session down.
PM
Came back and did the 30/30 on the Airdyne and the hip wasnt an issue.
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