9/21/2020 Garage Workout 5 min general warmup Pause Back Squat - 45/5, 135/3, 185/3, on :90 230/3x5 5 rounds on 3:00 15 burpees 30 RBKS 53# 100 situps
9/19/2020 Pool Workout Got to swim at the really nice new MICDS pool. A far cry from the 3' deep Hilltoppers pool the rest of the summer! 200 fr 3:00 2x125 75 fl l/r/DPS + 50 bk 2:00 200 fr 3:00 2x125 75 bk l/r/DPS + 50 br 2:00 200 fr 3:00 2x125 75 br 50 2k/1p 25 DPS + 50 fr 2:00 200 fr 3:00 8x50 k IMO 1:00 8x100 bk k descend 2:00 (1:23 -> 1:14+!) 6x50 dr/sw ez 1:00 10x50 p 1:00 -> :35 -> :55 2x(75 build 1:15 + 25 k fast 5br rest + 25 sw fast 5br rest + 25 k fast 5br rest + 100 ez) 7x50 p 1:00 -> :30 200 ez 4x25 off blocks fast (pool had nice blocks with wedges that we usually don't get to practice on) 100 ez 4750y I was totally exhausted after this practice, and legs were sore in the morning!
9/18/2020 Garage Workout Lighter day today, feeling a little beat up. 5 min general warmup + Barbell warmup OHS - 45/5, 135/3, 165/3, on :90 - 185/3,3,3,3,5 Alternating - Knee jump + box jump x3 30" up to 45" (5 sets) on 1:00 1/3 mi run d1-3 on 3:00 (1:49-1:40-1:32!)
9/17/2020 Pool Workout Back to the pool finally! Was a little chilly at first but got used to it surprisingly quickly. 3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00) 4x(50 fr 2 breaths per 25 1:00 100 IM work turns 1:45 150 IMO k 2:45 200 fr d1-4 3:30 - 2:24/2:17/2:13/2:07) //Not great, but I'll take it after 2 weeks out. 6x50 dr/sw ez 1:00 4x(75 fr p br5 1:30 50 bk p 1:00 25 o-fl e-br p :30 fast) 200 warmdown 4300y
9/16/2020 Garage Workout 5 min general warmup + barbell warmup Power Snatch + SnatchPP - 95/1+3, 115/1+3, 135/1+3, 155/1+3, On :90 - 165/1+3x2, 175/1+3x2, 185/1+3x2 SnRDL - 185/5x3 EMOM 10 o - BB Row - 135/5, 145/5, 155/5, 165/5, 175/5 e - Ring Dips - 7, 8, 9, 10, 11 100 situps Finally get to swim again tomorrow!
Updated September 16th, 2020 at 03:10 PM by JPEnge
9/15/2020 Garage Workout Pulls + Interval Conditioning 5 min general warmup Cl DL + Shrug - 135/3, 225/3, on :90 - 275/3x5 3 min movement prep Each block on 4:00 (about 1:1 work:rest) 15-10-5 Hang Power Clean 95# + Box Jump 24" 15-10-5 Power Jerk 95# + Box Jump 15-10-5 KB Swing 53# + Box Jump 15-10-5 KB DLHP 53# + Box Jump
9/14/2020 Garage Workout Squats + Bodyweight conditioning 5 min warmup Pause Back Squat - 45/5, 135/3, 185/3, E2MOM - 225/3x5 //Easing back into squats after a week+ off and the little back tweak a couple weeks ago. Still gonna be sore tomorrow, I think - haven't done pauses for awhile. 3 min movement prep 10 rounds run down and up hill (~170m) 10 pushups 10 situps 13:31 //Just continuous motion on this. Trying to move through without taking any breaks.
9/13/2020 Garage Workout 5 min general warmup Barbell warmup PSn + SSn on ~1:30 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 EMOM 10 o - 5 GM + 5 shoulder press 95 e - ring dips 6, 7, 8, 9, 10 Was going to get back to the pool on Tuesday but head coach asked me to coach, so no swim til Thursday...
Thursday AM 4 mi hike with 20 lb baby on back Friday PM (after 10 hr drive home) 7 min burpees (111 reps, +1 PR)
Monday AM 3.5 mi hike up 1000 ft w/ 20 lb baby on back Tuesday PM 50-40-30-20-10 Double 25# DB swings to overhead Situps 1/2 reps pushups 14:04
I've done some short workouts while on vacation, nothing too crazy: Friday AM (before hitting the road): 21-15-9 R arm PP 53# KB L arm PP 53# KB 400m run 8:26 Sunday PM 5 rounds 8 burpee thruster 25# DBs 12 DB PP 25# DBs 16 situps 9:56
9/3/2020 Garage Workout Snatch + Pulls + Upper Body Whatever back muscle I tweaked is still a little sore but nothing too bad. 5 min general warmup + barbell warmup Power Snatch - 95/2, 115/2, 135/1 EMOM - 155/1, 160/1, 165/1, 170/1, 175/1, 180/1, 185/1, 190/1, 195/1,1 Snatch pull - 205/3x3 EMOM 10 alternating 1 - Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5 2 - Ring dips - 6,7,8,9,10 On to vacation!
Updated September 3rd, 2020 at 06:16 PM by JPEnge
9/1/2020 Garage Workout 5 min general warmup + barbell warmup Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, 280/1 - some muscle on the left side of my back went pfffffft on the way up on this rep so I decided that discretion is the better part of valor and punted on today's squats. Bummer, was hoping to get a good squat session in before vacation. 5 min stretch + equipment setup For Time 20 cal row 20 box jump overs 24" 20 power clean 135# 20 v-ups 20 power jerk 135# 20 box jump overs 20 cal row 20 box jump overs 20 power snatch 95# 20 v-ups 20 push press 95# 20 box jump overs 20 cal row 18:05 9/2/2020 Pool Workout Back still sore though much better this morning. Actually it felt really good swimming - and the water temp was down to maybe 79-80! All :15R 50 fr dr + 200 fr 100 br dr/fr + 150 fr 150 bk dr/br/fr + 100 fr 200 fl dr/bk/br/fr + 50 fr 200 IM 4x(2x100 bk k 1:40 + 75 fast k 1:40) 100 p 1:30 200 p 2:50 300 p 4:00 400 k/fins 5:00 2 min rest 500 pull fast w/fins 5x(50 12.5 tombstone k + 25 fast + 12.5 ez 1:00 + 1x25 fast IMO :30 + 1x25 ez :30) 100 warmdown 4400y
8/31/2020 Pool Workout Bit of an easier technique-driven day today. Was able to push myself as practice went on though. 700 continuous 100 fr d1-4/100 NF 600 continuous k 100 fl (front/side/side/back) 100 br (front/back) 100 fr (front/side/side/back) 8x75 1:40 side k/6-1-6/sw o-fr e-bk 8x75 1:30 w/pads side k/6-1-6/sw o-fr e-bk 8x75 1:10 w/fins+pads side k/6-1-6/sw o-fr e-bk //These were working on balance on sides and strong rotation. 9x75 1:10 IM/bk/fr - d1-3 on fr 175 ez 3950y
8/29/2020 Garage Workout Volume front squat + running + power jerk 5 min general warmup Front squat - 45/5, 135/3, 185/2, 215/1 EMOM 10 235/1x10 5 min PJ warmup Alternating PJ 190/5 on 1:00 + extra round at end 1/3 mi run on 3:00 d1-3 (1:53, 1:44, 1:37) Left shoulder was a little tweaky at the end of the power jerks. Probably will feel better by tomorrow, think my grip was a little wide and putting more strain on the rotator cuff.
Updated August 29th, 2020 at 07:57 PM by JPEnge
8/28/2020 Pool Workout Stations! 18 min continuous clock, :15R between distance 125 fr br3 100 k/dr 75 NF 50 p br5 (3 rounds + 125 fr) 3 20 min stations: 1 - 4x(2x25 UW :45 + 2x25 tombstone k :45 + 50 fast 1:15) rd 1 - no equip (:26), rd 2 - pads (:25), rd 3 - fins (:23), rd 4 - pads+fins (:21 high) 2 in diving well - 5 min vert kick w/fins (:30 arms crossed, :20 elbows up, :10 streamline) 2x(2x1 length UW :20 + 2 length UW :40) 3 min vert kick (:30 arms crossed, :20 elbows up, :10 streamline) w/fins 3x(2x1 length UW :20 + 2 length UW :40) 3 - backstroke pushoff work + 4x75 bk b 1:30 work pushoffs and breakout 100 warmdown
8/27/2020 Garage Workout Power Snatch + DL + Upper body 5 min general warmup + barbell warmup Power Snatch - 95/3, 115/2, 135/2, 155/3, 165/2, 175/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1 Snatch Deadlift - 235/3,3,3 EMOM 10 alternating 1 - Shoulder Press - 100/5, 105/5, 110/5, 115/5, 120/4+f 2 - Ring Pullup - 6, 7, 8, 9, 10
8/26/2020 Pool Workout Still really hot water but managed to get going decently on some of the fast stuff. Really need to work on my kicking to get it back. All :15R 125 fr + 75 fl/bk/br dr + 50 fr b 125 fr + 75 fl/bk/fr dr + 50 br b 125 fr + 75 fl/br/fr dr + 50 bk b 125 fr + 75 bk/br/fr dr + 50 fl b 2x(2x100 k 1:40 + 4x50 k d1-4 :50) rd 1 - fr w/bd + sn; rd 2 - br w/bd + sn w/fins 2x100 k 1:30 + 4x50 k d1-4 :45 300 p + 4x50 fr 200 pace 1:00 250 50 fl p/50 fr p + 3x50 fl 200 pace 1:00 200 w/fins 25 uw/25 ez fr + 2x50 fast 1:00 IMO 8x(75 r arm/l arm DPS :10R + 25 fast :10R) 100 warmdown 4300y
8/25/2020 Garage Workout Back Squats + Conditioning + Abs 5 min general warmup Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, E2MOM - 275/2, 260/4, 245/6, 230/10 //Nice progression on these so far. Dare I try 5 more pounds next week? 5 minute rest/prep For time .55 mi run 40 burpee ring pullups 7:32 2 min rest 100 situps
8/24/2020 Pool Workout Warm water and seemed extra wavy today. Not a great practice but glad to be in the water. 1x200 ez :30R 2x150 mix IM :20R 3x100 k/dr :15R 4x50 fr d to 80% :10R All sets below in this pattern: 1 - DPS + neg split 2 - k fast (fl, br, fr w/board) 3 - dr/sw x 25 4 - sw fast 4x50 fl 1:00 4x100 br 1:40 4x150 bk 2:20 4x200 fr 3:00 6x50 dr/sw ez 1:00 3x(150 p :10R 100 50 polo scull/50 br fr k :20R 50 br fast :30R) 100 warmdown 4300y
Times
Blog Categories
Recent Visitors
Go to Profile
Mark as Read
