Thursday, 12/3/2020 Garage Workout 5 min general warmup + barbell warmup Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, 285/1, w/pause 245/3x4 Power Clean + Power Jerk - 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 210/1+1, 215/1+f //Haven't done power cleans consistently enough I guess, 215 felt awkward. DB bicep curl + front raise - 25#s/8+8 each arm x 3
Wednesday, 12/2/2020 Garage Workout 5 min general warmup + barbell warmup Hang Snatch - 95/2, 115/2, 135/1, 165/1, EMOM 185/1x10 Starting a daily squat routine today - just quick work up to a heavy single every day. This has worked pretty well in the past for getting my body more comfortable with heavy weights. Back Squat - 135/3, 225/3, 245/2, 265/1, 285/1 5 rounds 10 ring dips 10 inverted rows 15-12-9-6-3 KB swings 53#
Tuesday, 12/1/2020 Garage Workout Took a COVID test this morning, this weekend I started getting congested and sore throat which is the same symptoms my parents who tested positive last week had. So no swimming for me for a moment while on self-quarantine. 5 min general warmup + barbell warmup Deadlift - 135/3, 225/3, 275/3 On 2:00, 5 times Deadlift 325/3 dead stop KB front squat 53#/10 EMOM 10 1 - Knee jump + box jump x3 30" -> 45" 2 - Shoulder press 25# DBs x 10
Took the week off work Thanksgiving week, but still did workouts. Some lifting Mon/Thur/Sat/Sun, swam Tu/Fr. I don't remember everything but nothing was really mindblowingly exciting. Still stuck at Crestview 85 degree SCM hot tub, and will be for the next week too. Monday, 11/30/2020 Garage Workout 5 min general warmup + barbell warmup Power Jerk + Split Jerk - 95/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x3, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1, 235/f //All mental on that miss. Just can't get myself to get under it! Next week. 7 rounds 7 SDHP 75# 7 bar facing burpees 6:11 50 v-ups unbroken
Friday, 11/20/2020 SCM 500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm 4x75 fr b 1:15 8x50 fr best average :45 4x150 50 k/100 fr 2:45 4x150 50 bk/100 fr 2:05 8x25 st best average :35 6x50 dr/sw 1:05 8x25 fr best average :25 3x100 fr p ez 2:00 6x50 1-3 d fr :50, 4-6 d bk 1:00 200 warmdown 4400m
Wednesday, 11/18/2020 Garage Workout 5 min general warmup + barbell warmup SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1 SnRDL - 205/5x3 On 1:30, superset Ring Dips - 9, 10, 11, 12, 13 Bent Over KB Rows - 53#x10 ea arm x5 sets 60 glute raises + 10#
Looked like the blogs blipped for a few days so here's the last few days. Saturday, 11/14/2020 Garage Workout 5 min general warmup + barbell warmup Deadlift - 135/5, 225/3, 275/3, EMOM 325/1, 330/1, 335/1, 340/1, 345/1, 350/1, 355/1, 360/1, 365/1, 370/1 EMOM 15 1 - 20 box jumps 24" 2 - 10 pike pushups off box 3 - 20 RKBS 53# 50 glute raises + 10# Monday, 11/16/2020 Garage Workout 5 min general warmup + snatch warmup up to 135#/2 On 30 minute clock: 2:00 box stepups w/20# vest 2:00 burpees 2:00 for 155#/2 hang snatch (technique work) Tuesday, 11/17/2020 Pool Workout CMS, SCM, 85 degree water blargh 500 mix + 4x75 k/dr/sw IMO :15r + 4x50 1-arm IMO :55 + 4x25 o/c :30 4x(8x25 :35 k best average 50 ez 1:00 2x100 fr 1:20 red-ish 50 ez 1:00) k - IMO by round, 100s - rd 1 no eq (1:10s), rd 2 pads (1:07s), rd 3 fins (1:01s), rd 4 pads+fins (:59, :58) 6x50 dr/sw ez 1:00 4x50 start + breakout + ez 200 warmdown 3800m
Updated November 17th, 2020 at 12:50 PM by JPEnge
Friday, 11/13/2020 Moved to Crestview Middle School the next couple weeks - Marquette HS is installing UV in the HVAC system, which as a facilities engineer, meh, but whatever. CMS indoor pool is SCM, 85+ degrees so... not ideal. Mostly aerobic today. 500 mix + 4x75 k/dr/sw IMO :10r + 4x50 1-arm IMO :10r 200 IM 3:45 175 IM 25 fl 3:30 150 IM no free 3:00 125 IM + fr 2:15 100 IM 1:50 50 st :55 25 k :30 200 IM 3:45 175 fr k 4:00 150 bk dr/k/dr 3:00 125 bk 2:15 100 IM 1:50 75 bk 1:30 50 bk :55 25 fr k :30 200 fr 3:00 175 fr k 4:00 150 fr dr/k/dr 3:00 125 fr 1:55 100 fr 1:30 75 fr 1:05 50 fr :45 25 k :30 20x25 :35 bk k best average (11 no fins, 9 fins) 125 warmdown 4100m
Was planning on swimming Tuesday morning... but woke up at 4am for 5am practice and had an email from the "coach" at 3:30a saying she had a scratchy throat and was cancelling practice from caution. Asked if she would let us know by Wed afternoon if she was cancelling, she said she would find a sub if she wasn't feeling better. Didn't hear anything, drove to the pool this morning... nobody showed. Blargh. Guess Friday is my only swim day this week. Tuesday, 11/10/2020 Garage Squats 5 min general warmup + barbell warmup Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, @:90 280/1x5, 290/1 //Comeback PR! 50 glute raises + 10# Wednesday, 11/11/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1, 195/1+1, 205/1+1 Superset: Strict Press - 95/5, 100/5, 105/5, 110/5, 115/5 Upright row - 53#KB/10x5 50 v-ups
Saturday, 11/7/2020 Garage Workout 5 min general warmup + barbell warmup Hang Squat Clean - 95/3, 115/2, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 215/2, 225/1, 235/1, 245/f 3x3:00 on, 1:00 off 3 power clean/hang power snatch/power jerk 135# (by round) 6 pushups 9 air squats 4+3, 3+1, 5 50 glute raises + 10# Monday, 11/9/2020 Garage Workout 5 min general warmup + barbell warmup Power Jerk + Split Jerk - 95/1+1, 115/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1 25-20-15-10-5 AKBS 53# Lunge steps 25# DBs 10 burpees after ea round 10:05 50 v-ups
Friday 11/6/2020 Pool Workout 4x100 ez fr/bk 1:30 4x75 p 1:10 4x50 k :50 4x25 VS fly :30 6x50 rolling IMO 1:00 8x25 o-fast :20, e-ez :35 4x100 fr 1:30/1:25/1:20/1:30 3x100 k/fins 1:25/1:20/1:30 2x100 p/pads 1:25/1:20 1x100 fr 1:20 1x100 fr 1:20 2x100 p/pads 1:20/1:25 3x100 k/fins 1:20/1:25/1:20 4x100 fr 1:25/1:20/1:25/fast (:59) 6x50 smooth :05R 3-k, 3-p 8x25 o-fast :20 e-ez :40 200 warmdown 4200y
Wednesday, 11/4/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch - 95/2, 115/2, 135/2, 155/2, 165/2, 175/2, 185/2, 195/f, 2 //Post-sick PR double, I think. 91% max. Snatch Pull - 215/3x3 Superset on 1:30 KB Bent over row 53#/10 each arm Ring dip - 8, 9, 10, 11, 12 50 glute raises + 10#
11/3/2020 Pool Workout 1000 mix Intervals by round: 4x(3x50 k fl :50/bk :50/br :55/fr w fins :45 3x50 dr :50 3x50 fr d1-3 to threshold :45 fast - 25 fl (13 low)/50 bk (27 high)/75 br (no comment)/100 fr w fins (48 high) + finish 150 ez 2:45) 6x50 dr/sw ez 1:00 100 fr fast (52 high) 200 warmdown 4000y
Saturday, 10/31/2020 Garage Workout 5 min general warmup + barbell warmup Deadlift - 45/5, 135/5, 225/3, 275/3, 325/3, 335/3, 345/3 Tabata intervals (8 sets :20 on, :10 off) RKBS 53# (13 reps per set) Pushups (10, 12, 12, 12, 11, 11, 10, 12) Situps (14 reps per set) Air Squat (15x7, 21) 50 glute raises + 5# Monday, 11/2/2020 Garage Workout 5 min general warmup + barbell warmup SnPP + Pause OHS - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 185/3+1, 195/3+1, 205/3+1 For time 15-12-9-6-3 AKBS 53# 10-8-6-4-2 strict ring pullups 200m run after every pair 7:57
Thursday, 10/29 Garage Workout 5 min general warmup Back Squat - 45/5, 135/3, 225/3, 245/3, on 2:00 260/3x5 50 glute raises + 5# Friday 10/30/2020 Pool Workout w/Rockwood Masters 1000 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
Updated November 2nd, 2020 at 01:02 PM by JPEnge
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#
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