Swimming Through Jello

Saturday, 11/9/2019 Garage Lifting

Warmup - plyos, stretching, barbell warmup

Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


Sunday 11/10/2019

16 mile bike ride


Monday, 11/11/2019 Pool Workout

In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

10x100 o-fr 1:30, e-k/dr 1:40

6x100 p 1:30
25 fr/25 shark

2x{4x25 UWK :40/:30
4x50 sw/k 1:00/:50
4x75 50 1-arm/25 sw 1:20/1:10
4x100 build 1:30/1:25}
rd2 w/fins

8x50 :55
d1-4 br; 5-8 k

Buckets - 8xUW + 3 fast cycles

200 warmdown

4400y