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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 8/26/20 Workout

    by , August 26th, 2020 at 10:37 AM (Swimming Through Jello)
    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
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  17. 8/25/20 Workout

    by , August 25th, 2020 at 01:44 PM (Swimming Through Jello)
    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
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  18. 8/24/20 Workout

    by , August 24th, 2020 at 11:45 AM (Swimming Through Jello)
    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
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  19. 8/22/20 Workout

    by , August 22nd, 2020 at 03:32 PM (Swimming Through Jello)
    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

    Updated August 22nd, 2020 at 04:03 PM by JPEnge

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  20. 8/21/20 Workout

    by , August 21st, 2020 at 11:51 AM (Swimming Through Jello)
    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
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