6/18 - 6/21

6/18-
#8
Arms only swim:
30-40 min varied intensity/rest time/etc just "play"

Swam about 750-800m total

6/19-off

6/20
#9
A. Seated Dumbbell arnold press; 15-20x5; rest 2 min

15# x20 15# x20 20# x15 20# x15 20# x15

These burned soo bad! 

B. Bench press; 10-12x5; rest 2 min

85x12 95x12 100x12 105x11 105x10

Last set was very tough

+
20 min amrap:
20 seconds side plank L
20 seconds side plank R
30 seconds FLR on rings
5 ring dips

10rds even! 

Unbroken ring dips until last 5 did 4/1

This was tough this time around.

#7
A. Strict CTB pull ups; amrap unbroken x10; rest 90 sec

6-4-4-4-4-4-4-4-4-4

Last time I finished doing 3's glad I could finish with 4s this time.

B. Bent over single arm DB rows; 10-12x6; rest 1 min bw arms

35# x12 for all sets 
+
mobility work

Did some tabata box squats again and some strict hspu

6-5-4-5-4 

And an L sit rope climb! I was excited about that.