Wednesday: Day 22

Wake Up: 4:30am
Weather: 16 degrees, clear, windy

AM:
Endurance:
500 m swim @ easy pace (250m x CCS, 250m x BS, 12:30)

Durability:
Hot tub x 10 min
Steam x 5 min
Cold shower

PM:
Warm up:
Joint Mobility

Strength:
Goblet Squat: 2 x 5 x 90# db
1 Arm Press: 2 x 5 x 45# db
Swing: 1 x 25 x 75#
Chinup: 5 x 5 (slow and strict, full ROM)

Endurance:
20 min spin bike @ hard pace

Durability:
Kb snatch and heavy swing practice
Plank: 1 min x FLR, Right and Left
Leg Levers: 1 x 50
Hip mobility
Band stretch

Comments:
Weight this morning was at 198.6#. Nutrition was pretty poor today. My body is not reacting well to processed grains,  I need to minimize them. I have really cut down on my milk intake for the past few weeks, I am going to start adding that back in post workout as I feel it helps in recovery.