PM SCY Solo @ LRRC 300 side kick 15x200 kick w/ fins 3 @ 3:00/2:50/2:40 D1-3 FR w/ BD 3 @ 2:45 FR H.A.S. w/ SNKL 3 @ 2:50/2:40/2:30 D1-3 FR w/ BD 3 @ 2:45 FR H.A.S. w/ SNKL 3 @ 2:40/2:30/2:20 D1-3 FR w/ BD 200 FLOAT Total: 3500
Friday, 12/4/2020 Garage Workout Continuing on the COVID quarantine train. 5 min general warmup + barbell warmup Daily Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, 285/1 EMOM 20 1 - Z Press - 75/5, 85/5, 95/5x3 2 - KB single leg RDL - 53#/8 ea leg x 5 3 - Ring plank :40 x 5 4 - Pistols - 16 x 5
Thursday, 12/3/2020 Garage Workout 5 min general warmup + barbell warmup Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, 285/1, w/pause 245/3x4 Power Clean + Power Jerk - 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 210/1+1, 215/1+f //Haven't done power cleans consistently enough I guess, 215 felt awkward. DB bicep curl + front raise - 25#s/8+8 each arm x 3
Wednesday, 12/2/2020 Garage Workout 5 min general warmup + barbell warmup Hang Snatch - 95/2, 115/2, 135/1, 165/1, EMOM 185/1x10 Starting a daily squat routine today - just quick work up to a heavy single every day. This has worked pretty well in the past for getting my body more comfortable with heavy weights. Back Squat - 135/3, 225/3, 245/2, 265/1, 285/1 5 rounds 10 ring dips 10 inverted rows 15-12-9-6-3 KB swings 53#
AM SCY Solo @ LRRC 500 FLOP 2000 @ 26:00 FR kick H.A.S. w/ fins + SNKL 8x100 @ 1:40 75 kick/25 one-arm FR odd: FR side kick even: FL on back H.A.S. 600 @ 8:00 FR kick H.A.S. w/ fins + SNKL 8x50 @ :50 kick odd: FR side-kick even: FL on back H.A.S. 200 @ 2:40 FR kick H.A.S. w/ fins + SNKL 500 FLOAT Total: 5000
Tuesday, 12/1/2020 Garage Workout Took a COVID test this morning, this weekend I started getting congested and sore throat which is the same symptoms my parents who tested positive last week had. So no swimming for me for a moment while on self-quarantine. 5 min general warmup + barbell warmup Deadlift - 135/3, 225/3, 275/3 On 2:00, 5 times Deadlift 325/3 dead stop KB front squat 53#/10 EMOM 10 1 - Knee jump + box jump x3 30" -> 45" 2 - Shoulder press 25# DBs x 10
PM SCY w/ Trip @ LRRC 600 kick (100 side/100 FL on back H.A.S.) 30x50 @ :50 w/ SNKL 6 - 25 FR kick H.A.S./25 one-arm FR 6 - odd: FAST FR kick H.A.S. D1-3, even: one-arm FR 20x100 @ 1:30 FL kick on back H.A.S. w/ fins 200 FLOAT Total: 4300
PM SCY Solo @ LRRC 1000 FR kick H.A.S w/ fins + SNKL 500 alt. 25 FR kick H.A.S./25 FR swim single-arm w/ fins + SNKL :30 REST 1000 FR kick H.A.S w/ fins + SNKL 500 alt. 25 FR kick H.A.S./25 FR swim single-arm w/ fins + SNKL Total: 3000
Took the week off work Thanksgiving week, but still did workouts. Some lifting Mon/Thur/Sat/Sun, swam Tu/Fr. I don't remember everything but nothing was really mindblowingly exciting. Still stuck at Crestview 85 degree SCM hot tub, and will be for the next week too. Monday, 11/30/2020 Garage Workout 5 min general warmup + barbell warmup Power Jerk + Split Jerk - 95/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x3, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1, 235/f //All mental on that miss. Just can't get myself to get under it! Next week. 7 rounds 7 SDHP 75# 7 bar facing burpees 6:11 50 v-ups unbroken
AM SCY Solo @ LRRC 4x1000 odd: 25 FR side kick/25 FL kick H.A.S. on back even: FR kick H.A.S. w/ fins + SNKL 2x500 EZ/FLOAT mix of kicking and drilling Total: 5000
PM SCY Solo @ LRRC 20x200 @ 2:50 FR kick H.A.S. w/ fins + SNKL 10x100 @ :10 rest odd: FLOAT even: FR kick 25 UW/25 side Total: 5000
PM SCY w/ Trip (200s), Larry and Srdan (25s) @ LRRC 500 swim every 4th 25 head-up scull 10x200 @ 2:35 2 - 2 breaths max 2nd/4th 50s 1 - SMOOTH 2 - 1 breath max even 25s 1 - SMOOTH 2 - 75 SMOOTH/25 no breath 1 - SMOOTH 1 - RED (2:05+) 4x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns 7x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL 6x25 @ :40 12.5 UW FL kick on back/12.5 EZ 6x25 @ :40 UW FL kick w/ fins 8x25 @ :30 FAST (first 3 NO BREATH) 50 EZ 6x25 @ :30 FASTER 50 EZ 4x25 @ :30 FASTER THAN BEFORE 250 EZ Total: 5000
AM SCY Solo @ LRRC 6x300 w/ fins + SNKL 1 @ 4:15 FR kick H.A.S. 1 @ 4:00 150 FR kick H.A.S./150 swim 1 @ 3:45 swim 200 EZ Total: 2000
PM SCY w/ Larry, Doug, and Dr. J (first half) and Solo (second half) @ LRRC 4x100 @ 1:50 75 FR side kick/25 scull 7x25 @ :40 UW kick odd: FR even: FL 125 EZ 7x25 @ :45 STRONG FR kick w/ BD 125 EZ 50 FR NO BREATH 50 BK EZ 12x125 @ 2:00 FR kick H.A.S., first/last 25 UW FL w/ fins + SNKL 100 EZ Total: 2700
AM SCY Solo @ LRRC 18x100 @ 2:00 1 - 75 FR side kick/25 scull 1 - 75 FL H.A.S. on back/25 scull 1 - 75 one-arm FR/25 scull 20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL 200 FLOAT Total: 6000
AM Solo and PM w/ Doug and Dr. J (for part of workout) SCY @ LRRC AM Swim: 10x100 @ :10 rest w/ SNKL odd: 75 FR kick H.A.S./25 scull even: 75 one-arm FR/25 scull 10x100 @ :10 rest kick odd: FL H.A.S. on back even: FR side-kick Total: 2000 PM Swim: 200 kick 8x 4x12.5 @ :40 rest variable speed kick RDs 4-8 w/ fins 10x150 @ 2:30 FR kick first/last 25 "submarine" w/ fins + BD 400 FLOAT Total: 2500
Updated November 20th, 2020 at 08:11 PM by Calvin S
Friday, 11/20/2020 SCM 500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm 4x75 fr b 1:15 8x50 fr best average :45 4x150 50 k/100 fr 2:45 4x150 50 bk/100 fr 2:05 8x25 st best average :35 6x50 dr/sw 1:05 8x25 fr best average :25 3x100 fr p ez 2:00 6x50 1-3 d fr :50, 4-6 d bk 1:00 200 warmdown 4400m
AM SCY Solo @ LRRC "Plain, Boring, and Early AF in the Morning!" Had less than hour to swim, and my window was only open at 5:00 am when the LRRC opens its doors. 8x500 @ 7:00 kick w/ fins 1 - FR side 1 - FL on back H.A.S. 1 - FR H.A.S. w/ SNKL 1 - FR w/ BD Total: 4000
100 warm up 6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br - ez bk block-o / ez br-e 5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br 500 UW recovery fr snorkel and fins 4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill 5 x 50 on 1:30 fist fr - 25 2- beat/25 6-beat 150 very slow fr /25 fast kick
Updated November 20th, 2020 at 11:32 AM by __steve__
Wednesday, 11/18/2020 Garage Workout 5 min general warmup + barbell warmup SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1 SnRDL - 205/5x3 On 1:30, superset Ring Dips - 9, 10, 11, 12, 13 Bent Over KB Rows - 53#x10 ea arm x5 sets 60 glute raises + 10#
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