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Swimming Through Jello

Lots of Workouts

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by , December 27th, 2017 at 04:03 PM (25 Views)
Missed logging through the holidays, so just going to dump 'em here. Got some productive work done even through Christmas festivities and recovered a bit of bodyweight I had lost during post-Thanksgiving UC flare to get back to ~192#. That's pretty much where I want to maintain.

Friday 12/22/17 CrossFit Workout


Warmup plyos, rowing, PVC pipe warmup

Strength - Front Squat 135/2, 185/2, 225/2, 245/2, 265/2, 275/2, 285/2, 245/2,2,2
DB RDL - 50s per hand x 12 reps x 3 sets

Conditioning/Power - EMOM 12
1 - 15 Russian KB Swing 70#
2 - 6 box jumps (2 sets 42", 2 sets 48")
3 - 10x25m shuttle run

Saturday 12/23/17 CrossFit Workout

Warmup - plyos, stretching, movement prep

"12 Days of Christmas" (Done like the song)
1 - squat clean thruster 95#
2 - Handstand Pushup
3 - Box Jump 24"
4 - burpees
5 - wall ball shots 20# to 10'
6 - push press 95#
7 - front squat 95#
8 - KB swing 53#
9 - pullups
10 - front rack lunge 95#
11 - pushups
12 - SDHP 95#
28:15

Christmas Eve and Christmas - Off

Tuesday 12/26/17 - Pool and CrossFit Workout

At 5:30a
200 free/100 bk/200 k/200 p/100 IM dr

3x25 :25 - 3x50 :50 - 3x75 1:20 - 3x100 1:35
100 EZ
3x100 1:30 - 3x75 1:15 - 3x50 :45 - 3x25 :20
100 EZ

3x100 k w/fins 1:30

200 EZ

3000
//Definitely kicking off some rust today!

At 9a
Warmup assault bike, PVC warmup, stretching

Strength - Deadlift 135/5, 225/8, 275/5, 315/3, 365/1, 415/1, 445/1 PR
//Wooo 10# PR. Wasn't sure if I was expecting that.

Snatch - 40kg/3, 60kg/2, 70kg/1, 80/1, EMOM 85/1,1,1,1,1, 90/1,1,1,1,1, 95/f,f,1 punt
//Snatches not so hot. Meh.

Wednesday 12/27/17 CrossFit Workout

Warmup - rowing, stretching, barbell warmup

Strength - Power Clean + Split Jerk on :90 - (warmup 135/3, 185/clean) - 185/2+1, 205/2+1, 225/2+1x8

Conditioning
3 rounds on 3:00
50 double unders, 15 toes to bar, max reps hang KB snatch 53#
3:00 rest

KB snatch - 34, 32, 27 (missed a couple DUs in last set to put me behind)

//Back to the pool tomorrow. Groin feels good so I am going to play with breaststroke pullout dolphin kick timing. Hopefully will have video and some splits to look at.

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