9/29/14 – 10/4/14 – Back on it?

Monday AM gymnastics work + A.  BS; 23×1 tempo x 2 reps @ 75%, 80% x 1 rep x 4 @ 23×1, 65% x 5 B.  Snatch squat press x 3 x 3.. light weight here.. see how elbow does with this C.  10 minute EMOM odd = 50m sled push – high speed effort even = 7 strict CTB pull ups Gym. done. Spirit crushing doing all the amraps. So much stuff. Not great quality. + A. 335 x 2, singles at 360#, 5 reps @ 23X1 @ 295. Squats felt good. 360 pause  was tough. B. Bar again. Mobility. C. Done. Tough. I made the sled HEAVY. I was hurting after this was done. PM 10 minute swim warm up + 25m kick only on the 60 seconds x 4 50m kick only on the 2 minutes x 4 + 50m swim on the 75 seconds x 4 + 75m swim on the 2:30 x 4 + 25m underwater swim on the 90 seconds x 3 Done. Skipped 50m kick x 4. Legs/hips were already smoked form the 25m kick x 4. Added 25m x 4 EMOM instead. Felt good today. Good session. Elbow hurts a little. Tuesday AM A.  DL Cluster @ 80%; 1.1.1 x 5, rest 15 sec., rest 2 minutes *concentric only here B.  BN Snatch grip push press x 3 x 5 sets.. go off feel with elbow C.  Frankenstein 1/4 squat @ 130% of best clean x 3 x 4 sets.. start getting use to that load on the front rack w/out stressing your wrist here A. 430# here. These got pretty...

9/22/14 – 9/28/14 – Recovery

Monday AM gymnastics work + A.  BS; X3X1 tempo x 3 reps x 5 sets.. go off feel.. 55-75% of 1 rm.. targeted is more 70-75% B.1  7 strict CTB pull up x 4 sets, rest 60 seconds B.2  GHD sit up x 20 reps x 4 sets, rest 60 seconds C.  Sled push – 20 sec. @ grinder effort, rest 2 minutes x 4-5 sets 325, 325, 345, 345, 345. These felt great! Knees are a little tender today. B1/B2. All sets UB on CTB but had to stall some. GHD decent. Don’t dothese much. Not very fast at them. C. Bam! This was fun! Felt good to hurt a bit. Got lactic. Awesome training session.  *Did all the Mon. Gymnastics work from last week. Wrist felt great! Didn’t even use wraps either! Progress. PM 10 minute swim warm up + 25 m swim on the 60 seconds x 5 rest 2 minutes 50m swim on the 90 seconds x 3 rest 2 minutes 75m swim on the 2:30 x 3 rest 2 minutes 25m underwater swim on the 90 second x 3 Done this AM. 25’s were smooth. about :22. 50’s were done with flip turn, about :45-:50.  75’s felt great. Around 1:15-1:20 with a quick turn and push off. Looking forward to the 500m TT. Lats are going to be screaming. I’m not in “Distance” swimming shape. Could still pull off a PR though. 25m underwaters were good. Last one hurt so bad. Started to get dizzy. Awesome morning. Tuesday AM A.  DL; @ 78% (cluster) 1.1.1 x 4, rest 15 sec., rest 2 minutes *concentric...

9/15/14 – 9/21/14 – Recovery

Monday AM Gymnastics work + A.  BS; 23×1 tempo x 5 reps x 4 sets.. go off feel here and what feels good B.1  Pendlay row x 5 reps @ 21×2 x 4 sets B.2  Feet elevated ring row x am rap @ 21×2 x 4 sets C. Sled push – 15 sec. @ moderate weight x 4 sets, rest 1:45.. go off feel for weight A. BS done with 315. Felt really good. Knees are feeling strong again. B1/B2. Done up to 205# for rows, 10-12 reps for each ring row. C. Skipped. PM 10 minute swim warm up + 50m swim (rest 30 sec.) x5 sets 25m underwater swim on the 90 seconds x5 sets Done. Felt pretty good. Did this in the AM instead of PM. Was a little tired after the 50’s as I was trying to keep with the flip turn. It’s faster, definitely not more efficient yet. Fun to work on though. Tuesday Am A.  Dl @ 75% of clean x 8 reps x 3 sets B.  Snatch pull x 3 x 4 sets.. based off feel here C.  10 minute EMOM odd = 10 gH raises even = 30 sec. hollow rock A. 275, felt strong and fast. B. Up to 225, worked on speed and strong back. C. No GHD, so modified with partner hamstring eccentric curls. PM 40 minute steady AB.. easy effort Done. Nice. Mitochondria. WEdnesday AM gymnastics work + A. BN Jerk grip push press x 3 x 3-5 sets.. based off feel B. BS; 23×1 tempo x 2 reps x 6 sets.. based off feel here +...

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9/8/14 – 9/14/14 – Recovery

Still hitting some off season work. Body is feeling better and slowly getting some hunger back. Mon – 9/8/14 AM Swim: Worked on some tech/drills. Learned to flip turn. It’s not pretty but it’s coming along. Tue – 9/9/14 AM: 7 rounds – 2 minutes on the clock 250m row 10 kb swings, 70# amrap burpees to target 8” over reach rest 2 minutes bt. rounds Done. Felt pretty good. 9-10 burpees each round. Very aerobic. PM: Swim: Every 2:00 – Swim 50m w/ flip turn. x 8 sets. Every 3:00 – Swim 25m under water + swim 25m back freestyle x 3 sets. Wed – 9/10/14 PM: Training A1. Box Squat: 5 x 5; rest 1:00 A2. Ring Push Ups x 20 x 5 sets; rest 2:00 + Partner Workout: For Time: Run 800m (hillish route) Then… 15-21-15 T2B KBS – 2pd DL – 225# Then… Run 800m (hillish route) *Run together, partner does 15-21-15 of each movement alternating. (I do 15 T2B, partner does 15 T2B, I do 15 KBS, etc…) Up to 275# for Box Squat. RPU’s felt pretty good. Partner workout was about 21:00.  Thurs – 9/11/14 Swim: on the 2 minutes swim 50m x 4 rest 3 minutes on the 3 minutes swim 75m x 4 rest 3 minutes on the 90 seconds x 4 25m underwater swim Done. Felt great. Flip turned for all and some were definitely a disaster. It’s coming along though. Fri – 9/12/14 “Annie” 5:58 Short on time today, felt like goofing around with something fun and quick. This is basically 150 situps for time to me. Haven’t done...