TD 24

just a reminder, this will (well should) be the last post until july 23... we'll start posting again on the 24th or 25th due to most members of 4TWC's commitments.  anyway, this morning HD and i split our session up into 3 parts: (1) timed swim, (2) timed workout (a scaled down & modified version of a crossfit wod named, "D.T."), and (3) moderate treadmill run.  we wanted to squeeze in some shooting drills, but there were people playing on the court by 5:45am... so i guess friday's for individual basketball drills is a no go.  in general, this morning's session was awesome and both of us left the gym feeling really good:

for time
swim 300 meters
every 50m perform 10 pushups and 15 bicycles

here is my first 150m:

results
HD: 12min 47sec     DV: 10min 50sec

i think i swam better than i usually do, especially during my first 50 meters... haha, i did resort to keeping my ahead above water a little after the 100 meter mark.  will be sure to keep working on that.  my pushups did get a sloppy and i have to ensure i go lower.  it seems at the time i'm performing a good pushup, but after watching the film, i have to make a conscious effort to go lower or allow HD to haze me haha.

next, for time
3 rounds @ 85lbs
12 romanian deadlifts, 9 hang power cleans, 6 push jerks

here are HD's entire rounds:

results
HD: 5min 17sec     DV: 2min 38sec

lastly, we ended off with treadmill work
21mins @ 7.5mph, .5% incline
total: 2.62 miles and approx. 296 calories burned

afterward, HD and i agreed that we felt great after that run.  7.5mph, after all that work in the morning, still felt like a brisk jog.  hopefully we can get 9mph to feel like a brisk jog eventually.

that's all i got for now.  i am pretty concerned about losing the gains we've made in a couple of months, but the time off should help with recovery.  i plan on sneaking in short workouts here and there, and if i manage to document it or write about it, i'll be sure to share when i get back.  keep training hard out there and stay tuned in two weeks.

get involved w/or donate to the Wounded Warrior Project

cheers,


-DV _ level ^ fitness