TD 21 & TTS 2 teaser

on thursday morning, HD and i were back at the gym after taking two much needed days off.  we split up our session into 4 parts: (1) a quad set for strength, (2) a timed workout, (3) a timed swim, and (4) light work on the treadmill.  definitely felt really good and energized after this training day:

here i am on my 1st/warm-up set:

then, for time
3 rounds
10 alternating incline dumbbell bench presses (25lbs)
10 pushup rows (25lbs - 5 rows each arm)
25 kettlebell swings (25lbs)

here are HD's rounds in their entirety:

results
HD: 8min 40sec     DV: 6min 46sec

then, swim for time
200m total
every 50m perform 10 dive bombers

here is my swim:

after reviewing this footage, i have to change my form to a regular freestyle.  i'd conserve way more energy.  i like keeping my head above water most of the time so i can see what's going on and i hate wearing goggles.  i have to stop being stubborn and swim the right way.  also, my dive bombers were bad.  have to work on that.


results
HD: 10min 50sec     DV: 7min 38sec

lastly, treadmill run
18 min @ 7mph, .5% incline
total: 2.1 miles, approx. 238 calories burned

great variety, great training session, & definitely gave me a lift for the rest of the day!

team training session 2
this evening, we conducted TTS 2 (really 3, but i was unable to attend the GTS a few weeks ago and briefly blogged about it), hosted by TS.  he found a great training area that will be a valuable resource in future team training sessions.  this evening was probably the best tough mudder simulated workout i've participated in ever, no lie, despite its short duration.  i will post results and blog about it at a later date.  you can also find updates at the We Are Fit facebook page, hosted by TS.  i had a great time this evening, met some great people, and look forward to training with them some more.  here is some media from this evening:

get fit or die trying

 heading down to DC to celebrate our independence, so won't have any training days with HD until wednesday.  will be sure to post some pics/vids of our nation's capital.  until then, i want to express my gratitude and pride in our country's military, government workers, fire fighters, and police officers.  these men & women put everything on the line everyday, have been seriously injured, or have given up their lives so that the 99% of us can go about our daily lives freely and pursue our dreams.  God bless all of them.

please be safe this weekend and enjoy yourselves.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness