Friday 10/30/2020 Pool Workout w/Rockwood Masters1000 mix warmup 2x200 IM 3:20 4x100 fr o-1:30, e-1:20 2x50 fr :50 :30R 2x100 k fast 2:00 1x200 p 2:45 4x100 o-IM 1:40 e-fr 1:20 4x50 st :55 :30R 4x50 fr fast 1:10 4x75 p 1:05 2x50 st/fr :50 :30R 8x25 fast :30 150 warmdown 4150y
Wednesday, 10/28/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch - 95/3, 115/2, 135/1, (as little rest as possible) - 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1 (75%-88% waves) Snatch Pull - 215/3x3 Superset Barbell row - 135/5, 145/5, 155/5, 165/5, 175/5 Ring Dip - 9,10,11,12,13
10/26/2020 Garage Workout 5 min general warmup + barbell warmup Push Press + Power Jerk - 95/2+1, 135/2+1, 165/1+1, EMOM 190/1+1x10 For time 10 -> 1 Shoulder to overhead 95# Bar-facing Burpees 7:36 50 glute raises + 5# 10/27/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 2x(2x50 fl sw :40/k :45 1x100 bk sw 1:20/k 1:30 2x50 br sw :45/k :50 w/board 1x100 fr sw 1:10/k 1:30 w/board 200 ez k/dr) intervals written 1st round/2nd round 500 pull for time (5:30) 100 ez 2x(2x50 fl 1x100 bk 2x50 br 1x100 fr 200 ez) same pattern as first time 2x4x25 VS :30 rd 1 fr, rd 2 br 100 warmdown 4300y This one was a killer today, I am POOPED!
Saturday, 10/24/2020 Pool Workout 200 fr alternating breathing sides x 25 8x75 fr :10R - o - l-arm/r-arm/sw, e-full catchup/3/4 cathchup/swim 3x150 k :20R - 1 - fr+board, 2 - fr 4/5/6 UDK x 50, 3 - IM 6x50 fr :45 d1-3, 4-6 to threshold 4x50- fr :45 o-b, e-25 fast/25 ez 9x100 fr 1-3 1:20, 4-6 1:15, 7-9 1:10 100 ez 8x25 :35 o-add-on fl st at beginning and end, e-SLOB dolphin 8x25 :30 o-fl (1 no breath, 3 all breath, 5 "butterfree", 7 perfect stroke), e-ez 100 ez 50 fl fast (26.8) 150 ez + warmup 50 back for time (24.8) 100 warmdown 3550y Wall was slippery so I had to curl my toes over just a bit. UWs still a bit lackadaisical but I feel like I had some velocity there. You can tell I was a 200 backstroker not a 50 backstroker with those breakouts. Think I've got a 23 in me with a rest from weight training and cleaning some little things up. My college best was 24.11...
10/22/2020 Garage Workout 5 min general warmup Back Squat - 45/5, 135/4, 225/4, on 2:00 250/4x5 110 situps 10/23/2020 Garage Workout 5 min general warmup + barbell warmup Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/b,f,1 //Post-sick PR! One step away from 100kg. For time: 20 v-ups 30 mu cl+press 25# DBs 40 box stepups 53# 30 mu cl+press 20 v-ups 5:58
Wednesday, 10/21/2020 Garage Workout 5 min general warmup + barbell warmup Snatch balance - 45/3, 95/3, 135/2, 165/1, EMOM 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/1, 220/1, 225/1, 230/1, 235/f //Brain fart... Snatch Pull 235/3x3 Superset: Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5 Ring dips - 9, 10, 11, 12, 13 50 glute bridges + 5#
Tuesday, 10/20/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 3x{100 1:30 IM/1:20 fr+fins/1:45 k 200 3:30 k/3:00 IM/2:40 fr + fins 300 4:00 fr + fins/5:15 k/4:30 IM) 6x50 dr/sw ez 1:00 5x100 p/pads 1:20 beat 500 pace from last week 100 ez 4x50 1:15 chute+fins - br+fr k down, ez back (last 25 fr fast) 100 warmdown 4000y
Monday, 10/19/2020 Garage Workout 5 min general warmup Strict Press - 45/5, 75/5, 95/3, @:90 115/3x5 + 10 upright rows 25# DB/hand between each set AMRAP 12 20 med ball cleans 20# 200m run down and up hill 6 rounds + 12 cleans 110 situps
10/17/2020 Pool Workout 4x100 ez 1:35 4x75 k/dr/sw IMO 1:20 4x50 smooth/bu IMO :55 4x25 VS :30 200 fr 3:00 + 50 bk :40 150 fr 2:15 + 100 bk 1:20 100 fr 1:30 + 150 bk 2:00 50 fr :50 + 200 bk 2:40 fr - smooth, bk - push pace 250 k build x 50 250 p br 3/4/5/6/7 x50 200 bk 3:20 + 50 fr :35 150 bk 2:30 + 100 fr 1:15 100 bk 1:40 + 150 fr 1:50 50 bk :55 + 200 fr 2:30 bk - ez, fr - push pace 200 ez 2x start + 25 easy 100 smooth 100 IM from time off blocks 100 warmdown 4100y 100 IM: Not sure why it uploaded so poorly, but anyway... Fly - dolphin kicks a little lackadaisical, but good DPS on the stroke. Back - again, UWs a little lazy. Started out with good stroke rate but unfocused at the flags. Breast - Pullout a little loose. Kick was really not snappy at all. Free - Good stroke rate but have to breathe less.
Thursday, 10/15/2020 Garage Squats 5 min general warmup Back Squat - 45/5, 135/5, 225/5, E2MOM 240/5x5 100 situps Friday, 10/16/2020 Garage Workout 5 min general warmup + barbell warmup Push Press + Power Jerk - 95/2+1, 135/2+1, 165/2+1, EMOM 185/1+1 x10 "Karen" 150 wall balls for time 5:48, :30 PR Broken 80-30-20-20
Wednesday, 10/14/2020 Garage Workout 5 min general warmup + barbell warmup TnG Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 170/1+1, 175/1+1, 180/1+1, 185/1+1, 190/1+1 Snatch Pull - 235/3x3 Superset - KB One-Arm Rows - 53#/10x5 ea arm Ring Rows - 5x10 50 glute raises + 5#
Tuesday, 10/13/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 3x(4x50 k :50 hold under :40 :30 rest 8x25 fl rd 1 - :30, rd 2 - :25, rd 3 - :20 w/fins 4x50 1 - ez, 2 - fl l arm/r arm, 3 - fast fly, 4 - ez) 6x50 dr/sw ez 1:00 500 p for time (5:34) 4x50 1:15 br w/chute/ez (last 25 fast free w/chute) 200 warmdown 4000y
Monday, 10/12/2020 Patio Workout 5 min general warmup 50 man makers for time, 25#s 11:55 110 situps
Thursday, 10/8/2020 Garage Workout 5 min general warmup Snatch Balance - 45/3, 95/3, 135/3, 155/2, 180/2, 190/2, 200/2, 210/2, 220/2 5 rounds 10 DB MCl + Press 25#s 10 burpee pullups 8:00 50 glute raises Friday, 10/9/2020 Pool Workout Crestview Middle School - LCM 4000m workout, I don't remember everything... it was all aerobic with the Rockwood masters group. Then 4.25mi hike with Gabe on my back. Saturday, 10/10/2020 BarX CrossFit Got to drop in the old gym with my wife since Gabe stayed the night at my parents' house. 5 min general warmup 2 rounds 5 burpees, 10 squats, 15 situps, 20 sec HS hold Power Clean warmup to 205# 30 minute cap - goal 30 rounds 5 wall balls 20# 3 HSPU 1 power clean 205# 28 rounds + 2 HSPU
Wednesday, 10/7/2020 Garage Workout 5 min general warmup + barbell warmup Power Snatch + Snatch Push Press - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1 E:90 180/1+3, 1+3, 185/1+3, 1+3, 190/1+3, 1+3 Deficit Snatch DL - 235/3x3 EMOM 10 o - Barbell row - 135/8, 140/8, 145/8, 150/8, 155/8 e - Ring dip - 8,9,10,11,12 100 situps
Tuesday, 10/6/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 2x(2x125 1:50 75 build up drills x25, 50 smooth swim 5x50 d1-4 to 200 pace, hold 5) rd 1 - fr 50s :50 (:28 lows), rd 2 bk 50s :55 (:29 lows) 100 ez 500 k for time (7:04) 100 ez 2x(2x125 75 build up drills x25, 50 smooth swim 5x50 d1-4 to 200 pace, hold 5) rd 1 - fr 125 1:50, 50 :50 (:27 lows); rd 2 br 125 2:00, 50s 1:00 (:33 mid, :32 high) 100 ez 4x50 1:15 25 fly chute fast, 25 ez (last 25 fast free chute) 100 ez 4100y
Updated October 6th, 2020 at 12:23 PM by JPEnge
Monday, 10/5/2020 Garage Workout 5 min general warmup Pause Back Squat - 45/3, 135/3, 205/3, E:90 240/3x5 3 min weight change and recovery EMOM 12 o - 10 thrusters, 95# e - 10 AKBS 53# 50 glute raises
Saturday, 10/3/2020 Pool Workout MICDS, 8-9:30pm! 200 fr + 4x50 k IMO 1:00 150 fr + 4x50 dr IMO :55 100 fr + 4x50 sw IMO :50 3x(300 fr 4:00 + 3x100 k) rd 1 - 300 fr (3:23), k 1:50 rd 2 - 300 w/fins (2:58), k 1:40 rd 3 - 300 w/fins + pads (2:52), k 1:30 6x50 dr/sw ez 1:00 4x(4x25 VS :30 + 50 ez 1:00) rd 1 - fr k/board rd 2 - fr rd 3 - fl k/board rd 4 - fl 2x dive start + 25 ez 50 fl fast of blocks (24.mid) 100 ez 4000y
Updated October 5th, 2020 at 08:43 PM by JPEnge
Thursday, 10/2/2020 Garage Workout 5 min general warmup Snatch Balance - 95/3, 115/3, 135/2, 155/2, 175/2, 185/2, 195/2, 205/2, 215/2, 225/1+f - just lost focus in the bottom on the second rep. AMRAP 10 5 box jumps 30" (jump up/step down) 7 v-ups 9 pushups 12 rounds + 7 v-ups 50 glute raises Friday, 10/3/2020 Patio Workout 5 min general warmup 4 rounds 800m run 25 wall balls 20# to deck 17:58 100 situps
Wednesday 9/30/2020 Garage Workout 5 min general warmup + barbell warmup Power Snatch - 95/3, 115/2, 135/2, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1 Snatch Pull - 230/3x3 Alternating: Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5 Ring Row - 8,9,10,11,12 100 situps
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