Swimming Through Jello

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!

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!

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.

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

8/22/2020 Garage Workout
Volume squats + Running + Power Jerk

5 min general warmup + barbell warmup

Front squat - 135/3, 185/3, EMOM 8 - 215/2,2,2,2,2,2,2,2

5 min PJ warmup

Alternating (+4 sets of jerks at end)
a) Power Jerk 225/1 x 8 on 1:00
b) 1/3 mi run d1-3 on 3:00 - 1:52, 1:44, 1:36

8/21/2020 Pool Workout

No room for Masters, but coach told me I could swim with the kids today! Double-edged sword, I am absolutely wiped out!

2x(300 fr :30R + 200 SKiDS :20R + 100 IM :10R)

2x(300 IM k/d/s :30R + 200 fr neg split :20R + 100 k fast :10R)

6x(150 p :15R + 25 w/fins fast UW :15R + 25 fast :15R)

12x100 1:30
1 - fr moderate
2 - 75 fr mod/25 br fast
3 - 50 fr mod/50 fl r/l arm fast
4 - 25 fr mod/75 bk fast

200 warmdown

5000y