Hell Week Day 2!

AM: Swim

200m Warm Up
8x25 Kick (Jared Flippers)
8x50 Swim (Use Paddles & Flippers if you want) Zach (1:00 pace) Jared Perform 6 @(1:20 pace)
8x10 sec wall kicks 10 sec rest
8x50 (25 swim 25 kick, 25 kick 25 swim) rest 30 sec between intervals
Tread Water 8 rounds (20sec on, 10 sec rest) Hold kickboard overhead with no bend in the elbow.
6x25m Hypoxic Sprints.

Total 1350m plus the wall kicks.

This workout will be performed Thursday as well.

PM: Workout

"Jackie"

1000m row, 50 thrusters (45lbs), 30 pull ups

Jared - 6:01
Danial - 6:31

Don't hold back on Jackie just because the Lumberjack is next. I want an all out effort on both workouts and I want to practice recovery exercises to ready you for the next workout. Strategize what works for you for a speedy recovery and figure out what the best way is for you to eliminate the lactic acid build up. Sometimes a slow jog combined with some breathing exercises will make a world of difference. Do what works for you and use this as a gauge to determine what you need to do when you are at a competition. You only have 15 minutes rest before you start Lumberjack 20.



"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Jared - 21:32 (did everything unbroken except deadlifts and squat cleans. Used 115# bar for squat cleans b/c of no dumbbells)