Swimming Through Jello

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

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