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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!

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

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

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.

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

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

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