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  1. Sarasota Y Sharks Masters GOLD Workout 1/22/19

    by , January 21st, 2019 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 1:45
    4 x 75 1:45 kick
    6 x 50 1:00 choice

    Main set
    1 x 75 1:30 easy
    2 x 75 1:30 fast
    1 x 75 1:30 easy
    3 x 75 1:30 fast
    1 x 75 1:30 easy
    4 x 75 1:30 fast
    [All swims choice]

    Kick set
    3 x 50 1:15 desc 1-3
    1:00 [vertical kick]
    2 x 50 1:15 25easy/25fast
    1:00 [vertical kick]
    1 x 50 1:15 fast

    Freestyle set
    4 x 50 :50 desc 1-4
    3 x 100 1:30 last 25 strong
    2 x 200 3:00 neg split
    2 x 200 2:50 neg split
    3 x 100 1:25 last 25 strong
    4 x 50 :45 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. Weekend Workouts

    by , January 21st, 2019 at 09:45 AM (Swimming Through Jello)
    Friday, 1/18/2019 CrossFit Workout

    Warmup - rowing, stretching, KB warmup, barbell warmup

    Strength - A) Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5, 305/5, 315/5
    B1) Tempo pullup (2 sec hold, 4 sec eccentric) - 35#/3, 44#/3, 53#/3
    B2) Ring Pushpus - 15x3

    Conditioning - With 53# KB, 3 rounds
    60m 1-arm farmers carry
    12 RKBS
    60m 1-arm farmers carry
    12 reverse lunges

    4:13

    Saturday, 1/19/2019

    Warmup - airbike, stretching, barbell warmup

    Skill - Hang Squat Clean + Thruster - 95/2+2, 115/2+2, 135/2+2, 155/2+2

    Conditioning - in teams of 3, 30 min time cap, reps broken evenly (until last round when we hit the time cap but I wanted to finish)
    2 rounds
    24 bar facing burpees
    24 hang squat cleans 95#
    24 TTB
    24 thrusters 95#
    then 91 cal bike
    2 rounds
    21 bar facing burpees
    21 hang squat clean 115#
    21 TTB
    21 thursters 115#
    then 67 cal bike
    2 rounds
    15 bar facing burpees
    15 hang squat clean 135#
    15 TTB
    15 thrusters 135#
    then 50 cal bike

    Monday, 1/21/2019 Pool Workout
    Sore from Saturday workout + want to rest legs a little for meet this weekend + 15 degree high temp = no garage squats Sunday. Still tired legs Monday morning, took a bit to get into it. Just worked on getting and keeping my heart rate up on the main set - was pretty solidly in aerobic range the whole set.

    5x200 3:00 start from 200 back, replace 50 free at back ea 200
    6x75 sw/dr/sw 1:15 (IMO dr/sw)

    2x{400 p br 3/5/7/3 by 50 5:20
    300 dr 6-1-6/zipper/1-arm by 50 4:20
    200 k 3:20
    100 1:40}

    8x25 :30 w/fins o-shooter, e-EZ
    8x50 1:00 o-fast fr, e-EZ
    6x25 o-start from blocks, e-EZ
    //Starts still feel pretty horrific but I guess they are a bit better than last week...

    100 warmdown

    4450y

    Updated January 21st, 2019 at 10:55 AM by JPEnge

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