Swimming Through Jello

Wednesday 9/30/2020 Garage Workout

5 min general warmup + barbell warmup

Power Snatch - 95/3, 115/2, 135/2, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

Snatch Pull - 230/3x3

Alternating:
Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
Ring Row - 8,9,10,11,12

100 situps

Tuesday, 9/29/2020 Pool Workout

2x(100 fr + 100 k + 100 p + 100 k + 100 st)

6x(25 + 75 + 125)
o - sw: 1 fr :30/1:10/1:50, 3 fr/fins :30/1:05/1:45, 5 fr/fins + pads :30/1:00/1:40
e - k :30/1:20/2:00

100 ez

500 p for time (5:36)

6x50 dr/sw ez 1:00

3x(25 br k :30
25 br 2k/1p :30
25 br long glide :30
50 br d1-3 1:00 (:37, :34, :31+)
100 fr a1-3 1:30 (1:01, 1:03, 1:05)
50 ez 1:00)

75 warmdown

4150y

Monday, 9/28/2020 Garage Workout

5 min general warmup

Pause Back Squat - 45/3, 135/3, 185/3, E:90 - 235/3x5

8 rounds, 1:00 on, 1:00 off
o - burpees (17, 18, 19, 21)
e - RKBS 53# (40, 41, 42, 44)

50 glute raises

Saturday, 9/26/2020 Pool Workout

4x50 RIMO dr/sw 1:00
4x50 RIMO b/ez :55

2x(25 fl :10R + 50 bk :15R + 75 br :20r + 100 fr :20r)

3x400 IM 6:30
1 - dr/sw x25
2 - st/fr x25
3 - sw

4x(3x100 1:30) o rd - sw, e rd - p
1 - br3
2 - br left side
3 - br right side

200 ez

3x25 off blocks + 25 ez

2x(4x25 :30 VS)
rd 1 - k w/board, rd 2 - fl

150 ez

4000y

Friday, 9/25/2020 Garage Workout

5 min general warmup + barbell warmup

Squat Snatch - 95/2, 115/2, 135/1, 155/1, EMOM 170/1, 175/1, 180/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/f,f,f

Bah, humbug. Pull on 210 felt great but got spit out at the top every time. Power snatches have helped my pop but I have to work on the catch now.

For time:
10 burpees
10 burps + 25 pushups
10 burps + 25 PUs + 50 lunges
10 burps + 25 PUs + 50 ls + 75 situps
10 burps + 25 PUS + 50 ls + 75 SUs + 100 squats
17:58

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

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

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

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!

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!