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  1. 9/24/20 Workout

    by , September 24th, 2020 at 09:00 AM (Swimming Through Jello)
    Thursday 9/24/2020 Pool Workout

    3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00)

    25x50 add-on pyramid up to:
    double arm back 1:00 + 1-arm fly :55 + back swim :50 + free :45 + free :40

    4x100 fr 1:30
    125 k/dr ez
    3x100 fr 1:20
    125 k/dr ez
    2x100 fr 1:10
    125 k/dr ez
    1x100 fr fast

    175 warmdown

    4000y
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  2. 9/23/20 Workout

    by , September 23rd, 2020 at 03:08 PM (Swimming Through Jello)
    Wednesday 9/23/2020 Garage Workout

    5 min warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 175/1,1,1, 180/1,1, 185/1,1, 190/1,1, 195/1

    Snatch Deadlift - 235/3,3,3

    EMOM 10 alternating:
    o - Barbell Row x5 - 135, 145, 155, 165, 175
    e - Ring Dips - 8, 9, 10, 11, 12

    50 glute raise + hold
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  3. 9/22/20 Workout

    by , September 22nd, 2020 at 11:26 AM (Swimming Through Jello)
    9/22/2020 Pool Workout

    Brrrr! Low 50s air temp, low to mid 70s water temp. Made it through 1:15 or so before the shivering got too bad!

    6x150 :20R o-fr, e-k/dr/sw ch

    200 neg split 80%->90% (1:07/1:07 oops...)
    6x(100 p 1:30 + 75 IM 1:20 + 50 k :55 + 25 fast :45)
    6x50 dr/sw ez 1:00
    200 neg split 90%->100% (1:04/1:02 yay!)
    6x25 dr/sw ez :30

    3x(4x25 3,2,1,0 br :30 + 4x25 VS :30)

    150 ez

    4000y
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  4. 9/21/20 Workout

    by , September 21st, 2020 at 11:21 AM (Swimming Through Jello)
    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
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  5. 9/19/20 Workout

    by , September 21st, 2020 at 09:24 AM (Swimming Through Jello)
    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!
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  6. 9/18/20 Workout

    by , September 18th, 2020 at 12:16 PM (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!)
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  7. 9/17/20 Workout

    by , September 17th, 2020 at 08:47 AM (Swimming Through Jello)
    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
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  8. 9/16/20 Workout

    by , September 16th, 2020 at 02:49 PM (Swimming Through Jello)
    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

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  9. 9/15/20 Workout

    by , September 16th, 2020 at 08:26 AM (Swimming Through Jello)
    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
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  10. 9/14/20 Workout

    by , September 14th, 2020 at 11:48 AM (Swimming Through Jello)
    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.
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  11. 9/13/20 Workout

    by , September 13th, 2020 at 02:33 PM (Swimming Through Jello)
    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...
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  12. Vacation workouts part 3

    by , September 11th, 2020 at 09:51 PM (Swimming Through Jello)
    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)
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  13. Vacation workouts part 2

    by , September 8th, 2020 at 09:14 PM (Swimming Through Jello)
    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
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  14. Vacation workouts part 1

    by , September 6th, 2020 at 09:15 PM (Swimming Through Jello)
    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
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  15. 9/3/20 Workout

    by , September 3rd, 2020 at 03:39 PM (Swimming Through Jello)
    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

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  16. 9/1, 9/2 Workouts

    by , September 2nd, 2020 at 10:38 AM (Swimming Through Jello)
    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
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  17. 8-31-20 Workout

    by , August 31st, 2020 at 10:45 AM (Swimming Through Jello)
    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
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  18. 8/29/20 Workout

    by , August 29th, 2020 at 05:21 PM (Swimming Through Jello)
    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

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  19. 8/28/20 Workout

    by , August 28th, 2020 at 09:42 AM (Swimming Through Jello)
    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
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  20. 8/27/20 Workout

    by , August 27th, 2020 at 12:33 PM (Swimming Through Jello)
    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
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