Splish Splash - back in the water | Page 7

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

  1. Wikinger Orange Belt

    Wikinger
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    30 Jan

    Morning: light GPP routine and shoulder prehab routine

    Evening: "first day back" -- did modified dryland with the group
    Overhead Squat (45x6x5)
    Front Squat (45x6x5)

    12 Minute AMRAP of:
    10 Lunges (25 lb kb)
    8 Toes-to-Bar
    6/Arm Single-Arm KB Swings (25 lb kb)

    squats really fatiguing // kept it moving on the AMRAP
    Good fun. Nice to be back.
     
    #121
  2. Wikinger Orange Belt

    Wikinger
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    31 Jan Tues
    Morning: GPP, shoulder work
    Mobility / Flexibility work

    **no swim practice**
     
    #122
  3. Wikinger Orange Belt

    Wikinger
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    Wed 1 Feb

    Morning GPP, mobility, flexibility

    Evening Dryland, "Sweat"

    2 Rounds Best Efforts:
    1 Minute On: 1 Minute Off:

    1 - Row Cals
    2 - Burpees
    3 - KB Swings (25 lb)
    4 - Lunges
    5 - Box Jumps (16 inch)
    6 - Sit-Ups (ab mat)
    7 - Wall Balls (20 lbs)
    8 - KB Contralateral Step-Ups (switch at 30s/leave top foot on box) 25 lb kb
    9 - Jump rope
    10 - MB Russian Twists

    **still heavily scaling, "best efforts"**
     
    #123
  4. Wikinger Orange Belt

    Wikinger
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    thu, fri -- unexpected working late (proctalgia client)
    did morning GPP and good hip mobility each day

    Sat 4 February (six years ago was first full day of hepatic coma)

    SCY
    300 warm up
    8x75 1:30 k
    8x75 1:15 stroke work
    12x25 0:30 sprint
    100 w/d
    10x25 0:30 sprint
    100 w/d
    8x25 0:30 sprint
    100 w/d
    8x50 1:00 (did stroke work)
    10x25 from middle (25 with a turn)

    3000 yds
     
    #124
  5. Wikinger Orange Belt

    Wikinger
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    Sunday: 3 mile jog / roadwork
     
    #125
  6. Wikinger Orange Belt

    Wikinger
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    Mon-Wed work -- hotel room workouts
    depending on Wed schedule, may be able to make it to dryland! yay!

    Weight has been in the mid to upper 190s and is fluctuating 198 +/- 1.5 of late, so good!

    Otter Mode!
     
    #126
  7. Wikinger Orange Belt

    Wikinger
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    Thu morning GPP
    Fri morning 30 min walk
    Sat morning GPP, 1000 yds warm up (mix pull, swim)
    Sun: 60 min LISS; GPP
     
    #127
  8. Wikinger Orange Belt

    Wikinger
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    Week of the 13th - 19th

    morning GPP - keeping it ligher per instructions.
    Ultra sound repeat still abnormal hepatic artery flow (that is new)
    MRI / MRA scheduled, completed -- awaiting results and plan, if any
    Anniversary of Donor's death on the 17th (corresponding with a really hard day)
    Awesome Transplantiversary on the 18th, including 2 hour puppy walk in prairie park!!!

    Presidents' Day today

    still on "LISS" and light GPP til further notice.
     
    #128
  9. Wikinger Orange Belt

    Wikinger
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    Good news - not hepatic artery stenosis!
    but a few other things are keeping me in the LISS / Light GPP until further notice -- follow up call with MD for tomorrow

    (missed three days in past week from the cold that's going around)

    else, next swim meet is 2 March, but no swimming yet

    February was a strange month
     
    #129
  10. Wikinger Orange Belt

    Wikinger
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    F/U appointment went well. Have plan and schedule for moving back into things!
     
    #130
  11. Wikinger Orange Belt

    Wikinger
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    13 March
    "Welcome Back"
    Squat:
    45x5x8 concentrate on form, mobility
    Front Squat
    45x3x8

    A little moving:
    5-4-3-2-1 Hang cleans (45) / 30 sec rest after each set
    50-40-30-20-10 jump rope

    Some more moving:
    5 rounds
    10 kb swings
    10 goblet squats
    10 goblet lunges
    (20 lb kb)

    Fun to be back
    Deal with everyone is to be extremely slow with adding weight for now
    No getting back into the water until CV base and some strength have returned
     
    #131
  12. Wikinger Orange Belt

    Wikinger
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    Tuesday -- morning GPP
    circuit of pullups, pushups, situps, back extensions, planks, dips (not in that order :|)
     
    #132
  13. Wikinger Orange Belt

    Wikinger
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    Wed -
    Morning GPP

    Afternoon Sweat

    3 rounds of
    2x 20 plankups
    2x200m row

    rest one min

    2x20 kb swings
    2x box split jumps

    rest one min

    2x16 wall ball shots
    2x50 jump rope

    rest 1 min before second and third rounds
     
    #133
  14. Wikinger Orange Belt

    Wikinger
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    Thu
    morning GPP

    (lunchtime meeting will actually be a walk around the nearby park - i like it!)
     
    #134
  15. Wikinger Orange Belt

    Wikinger
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    Morning GPP

    45 min brisk walk LISS

    Vampires
    -- normal labs! (we lowered my anti reject meds last week; transaminases all good.)
    (now to make it through the rest of the day without blowing a gasket from the uber annoying, petty, passive-aggressive client...)
     
    #135
    Last edited: Mar 18, 2017
  16. Wikinger Orange Belt

    Wikinger
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    Caturday. Serious Business

    Dryland, main focus on prehab / rehab and shoulder stability
    30 min treadmill
     
    #136
  17. Wikinger Orange Belt

    Wikinger
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    12 April Back from business trip
    morning GPP, band work, and lots of walking whenever possible
     
    #137
  18. Wikinger Orange Belt

    Wikinger
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    13 April -
    Morning GPP

    14 April
    morning LISS
    lunchtime walk along river (3 ish miles)
    Evening dryland
    75x3x10 SHOP
    3x10 (pause press; chinups) (5 unassisted, 5 with band)

    5 rounds
    10 pullups (band assisted)
    15 pushups
    20 wall balls (10 lbs, 12 feet)
    250m row​
     
    #138
    Last edited: Apr 19, 2017 at 3:12 PM
  19. Wikinger Orange Belt

    Wikinger
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    Sat 15 April
    Bandwork / shoulder prehab
    2 hours hiking with dog!! (yay!)
     
    #139
  20. Wikinger Orange Belt

    Wikinger
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    Sun 16 April
    50 min LISS
    dryland / prehab
     
    #140

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