Recent Blogs Posts

PM SCY w/ Trip @ LRRC

10x100 @ :10 REST kick w/ SNKL
5 - 25 side/25 H.A.S./25 side/25 scull
5 - 25 H.A.S./25 side/25 H.A.S./25 scull

400 FL kick on back H.A.S. w/ fins

10x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL

100 FLOAT

Total: 3500

AM SCY Solo @ LRRC

Air Temp: 37

10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

4x500 @ 7:00 kick w/ fins
#1 - FR H.A.S. w/ SNKL
#2 - FL H.A.S. on back
#3 - FR H.A.S. w/ SNKL
#4 - FR side kick

300 FLOAT

15x100 @ 1:30 SMOOTH FR kick w/ fins + BD

200 FLOAT

Total: 5000

PM SCY Solo @ LRRC "Hypoxic Sunday"

500 swim every 4th 25 head-up scull

400 @ 5:00 pull w/ SNKL
4x100 @ 1:20 2nd/4th 25 1 breath max
300 @ 3:45 pull w/ SNKL
4x75 @ 1:10 swim "Claire Lockridge"
200 @ 2:30 pull w/ SNKL
4x50 @ :50 1 breath max each 25
100 @ 1:15 pull w/ SNKL
4x25 @ :30 swim NO BREATH

5x200 @ 3:10 FR kick first/last 25 "submarine" w/ fins + SNKL

500 FLOAT

Total: 4000

Looked like the blogs blipped for a few days so here's the last few days.

Saturday, 11/14/2020 Garage Workout

5 min general warmup + barbell warmup

Deadlift - 135/5, 225/3, 275/3, EMOM 325/1, 330/1, 335/1, 340/1, 345/1, 350/1, 355/1, 360/1, 365/1, 370/1

EMOM 15
1 - 20 box jumps 24"
2 - 10 pike pushups off box
3 - 20 RKBS 53#

50 glute raises + 10#

Monday, 11/16/2020 Garage Workout

5 min general warmup + snatch warmup up to 135#/2

On 30 minute clock:
2:00 box stepups w/20# vest
2:00 burpees
2:00 for 155#/2 hang snatch (technique work)

Tuesday, 11/17/2020 Pool Workout
CMS, SCM, 85 degree water blargh

500 mix + 4x75 k/dr/sw IMO :15r + 4x50 1-arm IMO :55 + 4x25 o/c :30

4x(8x25 :35 k best average
50 ez 1:00
2x100 fr 1:20 red-ish
50 ez 1:00)
k - IMO by round, 100s - rd 1 no eq (1:10s), rd 2 pads (1:07s), rd 3 fins (1:01s), rd 4 pads+fins (:59, :58)

6x50 dr/sw ez 1:00

4x50 start + breakout + ez

200 warmdown

3800m