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Splish Splash - back in the water | Page 6

Discussion in 'Training Logs' started by Wikinger, Jul 16, 2016.

  1. Wikinger Orange Belt

    Wikinger
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    Wed 14 Dec
    Dryland
    "Get your pace" (3 min on, 2 min rest)
    jump rope
    KB swings

    3 rounds EMOM (AMRAP)
    10 Toes to bar (knee ups)
    10 burpees
    15 pushups
    20 wall balls
    20 situps
    15 ring rows
    15 goblet squats
    15 russian twists / side
    10 KB swings / arm
    10 kcal row
     
    #101
  2. Wikinger Orange Belt

    Wikinger
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    15 Dec
    Swim
    800 warm up
    6x100 1:50
    1-3: swim / minimize strokes per length
    4-6: pull​
    4x75 1:50 50 drill / 25 swim
    8x25 0:45 v drill (easy - hard; hard - easy; easy - easy; hard - hard ) by 12.5

    1900m (short practice - ca 40 min, if that)
     
    #102
  3. Wikinger Orange Belt

    Wikinger
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    Fri -- felt lousy again
    Sat -- easier treadmill (40 min walk / jog / run / sprint) - DYB "do your best"
     
    #103
  4. Wikinger Orange Belt

    Wikinger
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    Sun -- felt lousy / after 40 min LISS, cough...
    Mon-Wed -- only light mobility and shoulder prehab drills
    Thu -- feeling a little better, breathing cleared up more! (yay!)
     
    #104
  5. Wikinger Orange Belt

    Wikinger
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    Fri -- breathing more normally // good shoulder-based dryland ("Chris subbing for Jerry" drills, 3x per movement)
    mobility helping - good ankle mobilitiy today
     
    #105
  6. Wikinger Orange Belt

    Wikinger
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    Sat
    60 min treadmill walk / jog / run (no sprint)
    no coughing! yay!

    60 min puppy walk in the snow after. awesome! #vizsla
     
    #106
  7. Wikinger Orange Belt

    Wikinger
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    Sun

    60 min treadmill walk / jog
    shoulder, hip mobility
    "butterfly drill" with dumbells 3x

    60 min puppy walk in the mud / ice
     
    #107
  8. Wikinger Orange Belt

    Wikinger
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    Monday

    60 min treadmill walk - LISS - 120 < HR < 135
    Shoulder, hip mobility
    butterfly drill 3x
     
    #108
  9. Wikinger Orange Belt

    Wikinger
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    Tuesday

    morning mobility + GPP drills

    Dryland (evening)
    dynamic warm up + 800m row + 50 kb swings (25 lbs)
    squat clean: technique, singles
    EMOM 5: 1 squat clean (115 lbs)
    EMOM 10 x2 back squats ("warm up" weight) 135lbs

    3 rounds
    10 Romanian deadlifts (125 lbs)
    45 sec knee ups

    5 rounds
    10 step ups / leg (18")
    200m row
    time cap: 10 min
     
    #109
  10. Wikinger Orange Belt

    Wikinger
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    Wednesday
    Morning
    30 min treadmill
    GPP

    Afternoon
    40 min LISS
     
    #110
  11. Wikinger Orange Belt

    Wikinger
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    Thursday
    (serious DOMS!!)

    Morning GPP, mobility
    30 min easy walk / not level of LISS
     
    #111
  12. Wikinger Orange Belt

    Wikinger
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    Friday

    Morning GPP
    mobility
    "on the hour" shoulder prehab set (8x)
     
    #112
  13. Wikinger Orange Belt

    Wikinger
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    Caturday
    morning GPP
    60 min LISS

    336 workout days in 2016
    376 total workouts
     
    #113
  14. Wikinger Orange Belt

    Wikinger
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    New Year's Day
    morning GPP + extra volume on the shoulder prehab - going well!
    Two hours hiking up at Prairie Wolf with Sisi -- awesome time. keeping up with her was an adventure :)
     
    #114
  15. Wikinger Orange Belt

    Wikinger
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    Monday 2 Jan
    Morning
    GPP, mobility
    60 min treadmill ​

    Evening
    LISS / easy movement (elliptical)​
     
    #115
  16. Wikinger Orange Belt

    Wikinger
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    Tuesday
    Morning GPP, mobility

    Evening Swim, SCM
    300 swim
    200 pull
    100 kick
    8x25 stroke / kick drill 0:40

    3 rounds
    75 IM (1:40)
    75 free (1:30)
    50 free (0:50)
    25 free (1:00)

    75 stretching it out
    100 drill work

    4x100 (1:30)

    2000m

    40 or 45 minutes

    Fly felt really strong
    1:20s for the 100s (free)
     
    #116
  17. Wikinger Orange Belt

    Wikinger
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    Wed 4 Jan
    Dryland
    "SWEAT"

    Jump rope (5 x 30s on:30s off)
    2 min rest

    30 Minute AMRAP of:
    400M Row
    20 Power Wall Balls ("wall ball old style BB two-handed set shot") 14 lbs
    20 Single-Arm KB Swings (10/side) 25lbs
    20 MB Sit-Up 14 lbs
    20 Single-Arm Plank KB Rows (10/side) 25 lbs (kinda like renegade rows but with kettlebell - tbh, I prefer dumbells for this)

    definitely a lot of fun. good group there
     
    #117
  18. Wikinger Orange Belt

    Wikinger
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    Thurs 5 Jan

    Morning GPP and shoulder work

    Eve: prior appointment - none
     
    #118
  19. Wikinger Orange Belt

    Wikinger
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    Fri 6 Jan

    Dynamic warm up, movement review

    2 EMOM Sets (3 min in between)
    Push Press w/ Wall Ball 5 x 15
    Strict Press 12 x 4

    A Little more
    Kettlebell Cleant n Press (3 x 6)
    Ring Row (3 x 12)

    8 Minute AMRAP of:
    3 Push Press (65 lbs)
    5 Pull-Up/knee to elbow couplet
    7 Burpees
     
    #119
  20. Wikinger Orange Belt

    Wikinger
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    Hospitalized for TX complications from flu

    "light movement as tolerated" for this week with an eye for getting under a stripped-down barbell next week and splashing in the water next week too

    Had to scratch first big meet of the year, the Evanston meet (quasi home pool - I workout with the Evanston team on weekends). bummer.
     
    #120

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