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Swimming Through Jello

  1. 9/30/20 Workout

    by , September 30th, 2020 at 11:34 AM (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
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  2. 9/29/20 Workout

    by , September 29th, 2020 at 09:36 AM (Swimming Through Jello)
    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
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  3. 9/28/20 Workout

    by , September 28th, 2020 at 05:36 PM (Swimming Through Jello)
    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
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  4. 9/26/20 Workout

    by , September 28th, 2020 at 09:19 AM (Swimming Through Jello)
    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
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  5. 9/25/20 Workout

    by , September 25th, 2020 at 11:51 AM (Swimming Through Jello)
    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
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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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