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Wednesday, 10/21/2020 Garage Workout

5 min general warmup + barbell warmup

Snatch balance - 45/3, 95/3, 135/2, 165/1, EMOM 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/1, 220/1, 225/1, 230/1, 235/f
//Brain fart...

Snatch Pull 235/3x3

Superset:
Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
Ring dips - 9, 10, 11, 12, 13

50 glute bridges + 5#

Tuesday, 10/20/2020 Pool Workout

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

3x{100 1:30 IM/1:20 fr+fins/1:45 k
200 3:30 k/3:00 IM/2:40 fr + fins
300 4:00 fr + fins/5:15 k/4:30 IM)

6x50 dr/sw ez 1:00

5x100 p/pads 1:20 beat 500 pace from last week

100 ez

4x50 1:15 chute+fins - br+fr k down, ez back (last 25 fr fast)

100 warmdown

4000y

Monday, 10/19/2020 Garage Workout

5 min general warmup

Strict Press - 45/5, 75/5, 95/3, @:90 115/3x5 + 10 upright rows 25# DB/hand between each set

AMRAP 12
20 med ball cleans 20#
200m run down and up hill
6 rounds + 12 cleans

110 situps

10/17/2020 Pool Workout

4x100 ez 1:35
4x75 k/dr/sw IMO 1:20
4x50 smooth/bu IMO :55
4x25 VS :30

200 fr 3:00 + 50 bk :40
150 fr 2:15 + 100 bk 1:20
100 fr 1:30 + 150 bk 2:00
50 fr :50 + 200 bk 2:40
fr - smooth, bk - push pace

250 k build x 50
250 p br 3/4/5/6/7 x50

200 bk 3:20 + 50 fr :35
150 bk 2:30 + 100 fr 1:15
100 bk 1:40 + 150 fr 1:50
50 bk :55 + 200 fr 2:30
bk - ez, fr - push pace

200 ez
2x start + 25 easy
100 smooth
100 IM from time off blocks
100 warmdown

4100y

100 IM:

Not sure why it uploaded so poorly, but anyway...
Fly - dolphin kicks a little lackadaisical, but good DPS on the stroke.
Back - again, UWs a little lazy. Started out with good stroke rate but unfocused at the flags.
Breast - Pullout a little loose. Kick was really not snappy at all.
Free - Good stroke rate but have to breathe less.

Thursday, 10/15/2020 Garage Squats

5 min general warmup

Back Squat - 45/5, 135/5, 225/5, E2MOM 240/5x5

100 situps

Friday, 10/16/2020 Garage Workout

5 min general warmup + barbell warmup

Push Press + Power Jerk - 95/2+1, 135/2+1, 165/2+1, EMOM 185/1+1 x10

"Karen"
150 wall balls for time
5:48, :30 PR
Broken 80-30-20-20

Wednesday, 10/14/2020 Garage Workout

5 min general warmup + barbell warmup

TnG Power Snatch + Squat Snatch - 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, 190/1+1

Snatch Pull - 235/3x3

Superset -
KB One-Arm Rows - 53#/10x5 ea arm
Ring Rows - 5x10

50 glute raises + 5#

Tuesday, 10/13/2020 Pool Workout

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

3x(4x50 k :50 hold under :40
:30 rest
8x25 fl rd 1 - :30, rd 2 - :25, rd 3 - :20 w/fins
4x50 1 - ez, 2 - fl l arm/r arm, 3 - fast fly, 4 - ez)

6x50 dr/sw ez 1:00

500 p for time (5:34)

4x50 1:15 br w/chute/ez (last 25 fast free w/chute)

200 warmdown

4000y

Monday, 10/12/2020 Patio Workout

5 min general warmup

50 man makers for time, 25#s
11:55

110 situps

Thursday, 10/8/2020 Garage Workout

5 min general warmup

Snatch Balance - 45/3, 95/3, 135/3, 155/2, 180/2, 190/2, 200/2, 210/2, 220/2

5 rounds
10 DB MCl + Press 25#s
10 burpee pullups
8:00

50 glute raises


Friday, 10/9/2020 Pool Workout

Crestview Middle School - LCM

4000m workout, I don't remember everything... it was all aerobic with the Rockwood masters group.

Then 4.25mi hike with Gabe on my back.


Saturday, 10/10/2020 BarX CrossFit

Got to drop in the old gym with my wife since Gabe stayed the night at my parents' house.

5 min general warmup
2 rounds 5 burpees, 10 squats, 15 situps, 20 sec HS hold
Power Clean warmup to 205#

30 minute cap - goal 30 rounds
5 wall balls 20#
3 HSPU
1 power clean 205#
28 rounds + 2 HSPU

Wednesday, 10/7/2020 Garage Workout

5 min general warmup + barbell warmup

Power Snatch + Snatch Push Press - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1 E:90 180/1+3, 1+3, 185/1+3, 1+3, 190/1+3, 1+3

Deficit Snatch DL - 235/3x3

EMOM 10
o - Barbell row - 135/8, 140/8, 145/8, 150/8, 155/8
e - Ring dip - 8,9,10,11,12

100 situps

Tuesday, 10/6/2020 Pool Workout

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

2x(2x125 1:50 75 build up drills x25, 50 smooth swim
5x50 d1-4 to 200 pace, hold 5)
rd 1 - fr 50s :50 (:28 lows), rd 2 bk 50s :55 (:29 lows)

100 ez

500 k for time (7:04)

100 ez

2x(2x125 75 build up drills x25, 50 smooth swim
5x50 d1-4 to 200 pace, hold 5)
rd 1 - fr 125 1:50, 50 :50 (:27 lows); rd 2 br 125 2:00, 50s 1:00 (:33 mid, :32 high)

100 ez

4x50 1:15 25 fly chute fast, 25 ez (last 25 fast free chute)

100 ez

4100y

Monday, 10/5/2020 Garage Workout

5 min general warmup

Pause Back Squat - 45/3, 135/3, 205/3, E:90 240/3x5

3 min weight change and recovery

EMOM 12
o - 10 thrusters, 95#
e - 10 AKBS 53#

50 glute raises

Saturday, 10/3/2020 Pool Workout
MICDS, 8-9:30pm!

200 fr + 4x50 k IMO 1:00
150 fr + 4x50 dr IMO :55
100 fr + 4x50 sw IMO :50

3x(300 fr 4:00 + 3x100 k)
rd 1 - 300 fr (3:23), k 1:50
rd 2 - 300 w/fins (2:58), k 1:40
rd 3 - 300 w/fins + pads (2:52), k 1:30

6x50 dr/sw ez 1:00

4x(4x25 VS :30 + 50 ez 1:00)
rd 1 - fr k/board
rd 2 - fr
rd 3 - fl k/board
rd 4 - fl

2x dive start + 25 ez
50 fl fast of blocks (24.mid)

100 ez

4000y

Thursday, 10/2/2020 Garage Workout

5 min general warmup

Snatch Balance - 95/3, 115/3, 135/2, 155/2, 175/2, 185/2, 195/2, 205/2, 215/2, 225/1+f - just lost focus in the bottom on the second rep.

AMRAP 10
5 box jumps 30" (jump up/step down)
7 v-ups
9 pushups
12 rounds + 7 v-ups

50 glute raises


Friday, 10/3/2020 Patio Workout

5 min general warmup

4 rounds
800m run
25 wall balls 20# to deck
17:58

100 situps

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