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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

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

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

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

8/20/2020 Garage Workout

No word on swimming Friday or not. I miss racing so dang much... I just really want to try to blast a 50 back or something right now. Snatches in the garage will have to do for the moment, I guess.

5 min general warmup + barbell warmup

Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 10 - 175/1,1,1,1, 180/1,1,1, 185/1,1, 190/1

3 minute strip bar and movement prep

EMOM 10 -
a) BB row - 135/5, 145/5, 155/5, 165/5, 175/5
b) Ring dip - 6, 7, 8, 9, 10

Oh, dang it! I just realized why I had more time between snatches and upper body work... I forgot to do my pulls!

8/19/2020 Garage Workout

Turns out that Masters didn't get any pool space yet, so back to the garage. Hoping for a pool workout Friday.

5 minute general warmup

2 minute movement prep

*All with 20# weighted vest*
AMRAP 12
50 air squats
50 lateral over DB hops
50 RKBS 53#
50 lunge steps 25# DBs
50 push press 25# DBs
1 round + 44 lunge steps

3:00 rest

AMRAP 6
25 air squats
25 lateral over DB hops
25 RKBS 53#
25 lunge steps 25# DBs
25 push press 25# DBs
1 round + 21 lunge steps

//Did this workout back in June, about a 20 rep improvement in each piece, so that's cool.

8/18/2020 Garage Workout

5 minute general warmup

Back Squat - 135/5, 185/2, 225/2, 255/2, E2MOM 270/2, 255/4, 240/6, 225/10

4 minute rest/conditioning prep

3 rounds for time
20 lateral over KB burpee
20 KB sn 53# (10 per arm)
20 KB goblet squat 53#
11:06

Hoping I get to swim tomorrow, supposed to be a lane or two for Masters but it sounds like the club senior groups pretty well filled both morning practices yesterday so I'm not optimistic...

Practice schedule changing this week as the age groupers start to have school again. So coach asked us to take Monday off to figure out where will be best for the Masters to fit in. Garage workout it is!

8/17/2020 Garage Workout

5 min general warmup + barbell warmup

3 Power Clean + Power Jerk + Split Jerk - 135/3+1+1, 165/3+1+1, E2MOM 185/3+1+1x5

EMOM 15
1 - Depth Jumps - 30"x3, 34"x3, 38"x3, 42"x3, 45"x3 (plus an extra set at the end for fun)
2 - DB Shoulder Press - 25# per hand x15
3 - Single Leg RDL - 53#x8 per leg

8/15/2020 Garage Workout

5 minute general warmup

Front Squat - 135/4, 185/4, EMOM - 205/3,3,3,3,3,3

5 min power jerk warmup

Alternating rounds (with extra PJ round at the end for 5 sets)
PJ 3x205# on 1:00
1/3 mi run on 3:00 (d1-3 - 1:50, 1:47, 1:43)

Friday, 8/14/2020 Pool Workout

2x(2x150 fr 2:15 + 3x75 fr 1:05)

2x(2x100 IM 1:30 + 2x50 bk :50}

All :15 rest:
200 p 80%
100 k 80%
2x100 p d to 90%
2x50 k d to 90%
4x50 p d to 100%
4x25 k d to 100%

4x(75 fast 1:30 + 50 ez 1:00
50 fast 1:00 + 50 ez 1:00
25 fast 1:00)
rd 1 - fr; rd 2 - k; rd 3 - fl/bk/br, fl/bk, fl; rd 4 - k/fins

100 ez
100 fl for time (:56.7)
300 ez

4050y

8/13/2020 Garage Workout

5 min general warmup

Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM - 175/1x5, 180/1x3, 185/1x2

On 1:15 - Snatch Pulls - 215/3x3

EMOM 10 - alternating
a) Shoulder Press - 95/5, 100/5, 105/5, 110/5, 115/5
b) Ring Pullups - 6, 7, 8, 9, 10

Starting up logging again. 15 weeks off for quarantine, 1 week back, 3 weeks off when main pool broke, now on 4th week back in. Trying to get back in shape!

8/12/2020 Pool Workout

200 fr 2:50
4x50 bk 6-1-6 :55
150 fr 2:10
4x50 IM dr :55
100 fr b to 80%

4x{3x75 1:20 + 100 ez 2:00}
{IMO 1 - 50 dr/25 DPS; 2 - 50 b/25 fast k; 3 - fast}
fl - :45, bk - :45, br - :52, fr - :40

3x{3x100 fr 1:25 + 100 ez 1:45}
rd 1 - hold aerobic (1:08)
rd 2 - hold 2 sec faster (1:06)
rd 3 - des from rd 2 to all out (1:06/1:04/1:00)

6x50 dr/sw ez 1:00

2x4x25 :30 V.S. w/fins

150 ez

4000y

Longest practice since I've been back!

4x200 SKiDS 3:15 IMO
6x75 p o-br4, e-br7 1:15

First fun set of the year coming up. I came up with this one as a riff on a 400 IM set that was my college coach's favorite. Goal is to descend each set of the 100 IMs in addition to within each set. Take an extra :30 after each set of 25s to get the fins off.

2x100 IM D1-2 1:45
8x25 fr/fins :25
150 fl/bk/br fast 3:00
8x25 br/fins :30
2x100 IM D1-2 1:45
8x25 bk/fins :25
150 bk/br/fr 3:00
8x25 fl/fins :25
2x100 IM D1-2 1:45

100 ez

And this is my go-to breaststroke speed set now after I wrote it as part of a bigger set for a Saturday a month or so ago. 100s are to give the hips/groin a breather while keeping heart rate up a bit.

3x{1x25 br k in streamline :30
1x25 2k/1p br :30
1x25 long glide br :30
1x75 br D1-3 1:30
1x100 fr A1-3 2:00}

So... obviously I've been off of blogging for a month here.

Usually I'd work out in the morning, and then log my workout over coffee at work. But, on Nov 25th my wife gave birth to a little baby boy, and among all the other changes, I had a month off work and I wasn't on my computer too often! I've still been able to maintain a pretty consistent workout schedule, just haven't been logging it. I'm not particularly fast right now, but I'm getting back there.

Anyway, this was about the most eventful year of my life.

I swam at a USA-S sectional meet in March and had one of the best meets of my life at age 30.

I had a major UC flare right after, followed by pancreatitis as a side effect of new drugs to handle the flare, and ended up spending a week in the hospital and losing 30 pounds. Went on Humira, which left me susceptible to two different c diff infections. Fought those off, and as of early November I've been clear and been on a new drug that seems to be working well. I'm almost back to my pre-sick weight after a couple dips from the c diff, and I'm working on building my strength back up. Hopefully the swimming speed will come with it.

In October, one guy in my work team of four was fired, and I picked up a good deal of his responsibilities. So the couple months before baby were really hectic at work! But I think it's been good for my development and exposure there.

And then, as mentioned, my first child was born in November. Which is the biggest change in my life ever, very rewarding, but the most difficult challenge I've ever undertaken. It's hard to be completely responsible for another life!

I'm going to move my workout log to paper, but I'll come back to post fun practices/sets, meet recaps, that sort of thing.

Thursday, 11/21/2019 Pool Workout
Shoulders were pretty much trashed today after past couple of days of gym!400 sw/300 IM k-dr-sw/200 k/100 IM dr

5x50 fr :55 br5/7 x25
5x50 kicking drill 1:00 mix strokes

2x150 mixed IM 2:30
4x75 sw/k/sw st 1:20
6x50 fr push pace :50
4x75 sw/k/sw st 1:20
2x150 mixed IM 2:30

8x50 V.S. x25 :50

16x25 w/fins :30
1 - scull
2 - streamline k
3 - power drill
4 - sw fast

100 ez
2x25 fast 25 off blocks + 25 ez
100 ez

4100y

Tuesday, 11/19/2019 CrossFit Workout

Warmup - running, plyos, stretching

Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8

Conditioning - AMRAP 12
1 power clean 155#
100m run
3 bar MUs
+ 1 power clean per round
7 rounds + 8 power cleans

Wednesday, 11/20/2019

Warmup - rowing, KB warmup

Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6

Conditioning - In teams of 2
3 rounds
200m farmer's carry (split 100m, I did 75# DBs)
30 TTB (I did 2 sets of 10)
40 cal row (I did 20 each round)

Saturday, 11/16/2019 Pool Workout

200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

5x50 :50 best average (:30) + 50 ez
5x50 :55 best average (:29) + 50 ez
5x50 1:00 best average (:27 mid) + 50 ez
5x50 1:05 best average (:26 mid) + 50 ez
5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

4x IMO{50 1:00 1st 15 fast
50 1:00 middle 15 fast
50 1:00 last 15 fast
100 k ez NTOB}

200 warmdown

3700y


Sunday, 11/17/2019 Garage Workout

w/53# KB
4 rounds
20 RKBS
5/arm KB snatch
to backyard and back overhead carry, switch arms halfway


Monday, 11/18/2019 Pool Workout

Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

1000 mix

fr D1-3{3x100 1:30
3x50 :50
3x25 :30}
25 ez

p/pads D1-3{3x200 3:00
3x100 1:30
3x50 :50}

k/fins D1-3{3x100 1:30
3x50 :50
3x25 :30}
25 ez

4xIMO{2x25 streamline k :40
2x25 power drill :35
2x25 sw fast-ish :30
50 ez 1:00}

100 warmdown

4300y

Thursday, 11/14/2019 Pool Workout

Lower yardage, higher intensity today. Fun!

3x{100 fr/100 IM/100 p/100 k}

1x100 fr 2:00 (1:07)
8x25 fl :40 best average (:13 mid)
1x100 fr 2:00 (1:04)
8x25 bk :40 best average (:13 mid)
1x100 fr 2:00 (1:00)
8x25 br :40 best average (:15 low)
1x100 fr 2:00 (:57)
8x25 fr :40 best average (:12 mid)
1x100 fr 2:00 (:53 high)

200 ez

3x{4x50 k IMO 1:00
2x25 fast :30 w/fins}

200 warmdown

3650y

Tuesday, 11/12/2019 CrossFit Workout

Warmup - band stretches, plyos

Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
B) Reverse lunge - 120/12, 135/12, 155/12

Conditioning -
500m row
40 squats
30 situps
20 pushups
10 pullups
3:47


Wednesday, 11/13/2019 CrossFit Workout

Warmup - rowing, barbell warmup

Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
//Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

Conditioning - 8 rounds rowing
:45 on/:15 off
:30 on/:30 off
:15 on/:45 off
314 total calories

Saturday, 11/9/2019 Garage Lifting

Warmup - plyos, stretching, barbell warmup

Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


Sunday 11/10/2019

16 mile bike ride


Monday, 11/11/2019 Pool Workout

In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

10x100 o-fr 1:30, e-k/dr 1:40

6x100 p 1:30
25 fr/25 shark

2x{4x25 UWK :40/:30
4x50 sw/k 1:00/:50
4x75 50 1-arm/25 sw 1:20/1:10
4x100 build 1:30/1:25}
rd2 w/fins

8x50 :55
d1-4 br; 5-8 k

Buckets - 8xUW + 3 fast cycles

200 warmdown

4400y