Day 4, Week 8 - 12 week Half IM training



rx'd is 135, I used 95


snatch squat

muscle ups

11:17. Total time 30'

Need to focus on snatch squat form. Power snatch is much easier for me. By the end of this workout I was getting it much better. Time will be much faster next time I do it. I think I'm strong enough to snatch squat 135...but nowhere NEAR having the correct technique.

Long Swim

WU - 400

MS - 400

400 with paddles


300 with paddles

6x50 on 1'

CD - 100

Total distance - 2,500. Total time - 50'

Good swim. Legs pretty sore from yesterday's run - particularly both groin muscles. Keeping strokes per length to around 12...13-14 when I get tired towards end of an interval.


yes...did 2 since I missed Tuesday.

for time:

1,600m run

150 double unders

50 burpees

800m run

100 double unders

35 burpees

400m run

50 double unders

20 burpees

26:56. Total time 40'. 

This one was awful. Could NOT get into a double under rhythm during first set which really slowed me down. Was shooting for 25'. Double unders fine after that 150 set...don't know what the deal was. Did in my garage - measured out 200 and 400m from the top of my driveway for the run.


Green smoothie (blueberries, kale, chard, spinach, squash, bell pepper, vega, maca powder, spirulina, chia = 266 calories & 21g protein)

Cabbage salad with bok choy, carrots, red bell pepper, sunflower seeds, cilantro, topped with almond sauce (see recipes tab - almond butter, miso, thai curry paste, cilantro, lime juice, water, garlic and onion powder, turmeric...20g protein, 22g fat, 57g carbs, 463 calories - it's big), spaghetti squash with mushrooms, tomatoes and onion (huge bowl - 9g protein, 1.5g fat, 37g carbs, 171 calories).

Pinto beans, cashews.

1,750 for the day. 83g protein, 77g fat, 215g carbs.