Splish Splash - back in the water | Page 8

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

  1. Wikinger Orange Belt

    Wikinger
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    Mon 17 April
    32 min LISS
    Dryland

    Tue 18 April
    34 min LISS
    shoulder work / prehab
     
    #141
  2. Wikinger Orange Belt

    Wikinger
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    19 April
    Morning
    30 min LISS
    Shoulder mobility, prehab

    Afternoon Dryland
    each Pt has 5 min send off time
    Pt 1 : Metcon (2 Rounds for time)
    20-15-10-5:
    Wall Balls (10 lbs)
    40-30-20-10:
    Double-Unders

    Pt 2: Metcon (2 Rounds for time)
    2 Rounds of:
    10 Burpees
    20 KB Swings (35 lbs)

    Pt 3: Metcon (2 Rounds for time)
    20-15-10-5:
    Push-Ups
    DB Hang Power Snatch (total reps) (round up to nearest even on rep scheme) (30 lbs)

    Pt 4: Metcon (2 Rounds for time)
    50 Cal Row
     
    #142
  3. Wikinger Orange Belt

    Wikinger
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    Thu 20 April
    Morning LISS
    36 min
    shoulder / lat band sets
     
    #143
  4. Wikinger Orange Belt

    Wikinger
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    Fri 21 April
    40 min LISS
    2.5 miles walk during lunch

    Dryland
    Shoulder press
    EMOM: 75x8
    EMOM: 95x6
    95x1x15 (AMRAP set)

    Floor Press + pullup
    3x8 (FB: 95 -- first time doing them);
    3x8 pullups (6+2; 5+3, 8 unbroken)

    Some Sweat
    2 Rounds:
    1 Min on: 1 Min off:
    Hang Power Clean (75 lbs)
    Push Press (75)
    Toes-to-Bar (actually managed to do them!!)
    Push-Ups
     
    #144
  5. Wikinger Orange Belt

    Wikinger
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    Sat 22 April
    bandwork - shoulder prehab
    mobility
    2.5 miles LISS walk (good pace. with puppy who was in the groove!)
     
    #145
  6. Wikinger Orange Belt

    Wikinger
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    Sun 23 April
    bandwork, shoulder prehab
    quick BW hip work 3x10 (air squats, lunges) + mobility
    pushup set 1x30

    2.5 miles
     
    #146
  7. Wikinger Orange Belt

    Wikinger
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    24 april
    Monday
    Sgt Hulka: "Fuck this"
    30 pushups
    bandwork for shoulder

    30 min walk
     
    #147
  8. Wikinger Orange Belt

    Wikinger
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    25 april
    another WTF day
    30 pushups, bandwork

    30 min walk
     
    #148
  9. Wikinger Orange Belt

    Wikinger
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    26 Wed
    "finally. more fucking normal around heres"

    Dryland with some sweat
    Pt 1
    3 Rounds for time of:
    (0:00 - 15:00)
    400M Row (1:38; 128; 1:24)
    15 Ring Ring Rows
    15 Ring Dips (with band)

    Pt 2 :
    5 Rounds of:
    (15:00 - 30:00)
    20 Plate OH Lunges (10 lbs -- had to goblet hold cuz of shoulder)
    20 Plate Sit-Ups
    20 KBS (25 lbs)

    Pt 3:
    3 Rounds of:
    (30:00 - 45:00)
    50 KB Goblet stepups (12" box; 15 lb KB)
    20 Box Jumps (12")
    20 Wall Ball Set Shots (10 lbs)
     
    #149
  10. Wikinger Orange Belt

    Wikinger
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    27 April
    * big day - the day targeted for return to the water! yay!*
    4x150 (s/k/p/s)
    4x75 2:00: 50 drill; 25 swim -- 1. side kick 2. 6-3-6s 3. catch up 4. tarzan (water polo swim)

    Ladder set (down and back up)
    • Minimize strokes per 25m
    • Under the flags quality
    150 3:15
    75 1:45
    50 1:15
    25 :45

    Main set 2x(4x100) 2:20
    1. 75 easy, 25 sprint
    2. 50 easy, 50 sprint
    3. 25 easy, 75 sprint
    4. 100 for time, off of wall (1:34, 1:27)
    100m w/d
    2400m

    Notes, thoughts
    • shoulder was okay
    • not squatting showed itself on kicking sets
    • needed the longer sendoffs of the slower lane
    • loss of power feeling, big time :)
    • great fun
    • This practice marked my official kick off of training for the 2018 Transplant Games in SLC, UT (i think it's end of June 2018)
     
    #150
  11. Wikinger Orange Belt

    Wikinger
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    28 April
    (last minute, late work thing threw curve ball)
    daily pushups, band work
    30 min light CV work
     
    #151
  12. Wikinger Orange Belt

    Wikinger
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    29, 30 April
    shoulder and band work
    60 min light CV work
    crappy weather, do beach closed
     
    #152
  13. Wikinger Orange Belt

    Wikinger
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    1 May
    fire drill at work
    limited to 20 min brisk walk
    shoulder and band work
    pushups (to 33 straight)
     
    #153
  14. Wikinger Orange Belt

    Wikinger
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    2 May
    Swim
    600 warm up
    6x50 kick drills 1:10

    4x25 :45
    1x100 2:00 (hard)
    2x25 :45
    1x50 1:00 (hard)
    1x25 hard
    1x75 recover

    3x(3x150)
    1) 3x150 2:20
    2) 2x150 2:20 + 1x100 2:00 + 1x50 1:00
    3) 1x150 + 3x50 1:000

    150 warm down

    2800m
     
    #154
  15. Wikinger Orange Belt

    Wikinger
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    4 May

    300 w/u

    4x200 3:50
    (1, 2 = pull; 3,4 = swim)

    2x (25 under water :40; 75 build 1:30; 25 hard :40)

    50 recovery

    6x[4x50] 1:15
    1 = kick (1:15)
    2 = swim (1:00)
    30 sec rest
    3 = pull (1:00)
    4, 5 = swim (descend/ steady) 1:00
    60 sec rest
    6 = hard 1:00

    2600m
     
    #155
  16. Wikinger Orange Belt

    Wikinger
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    10 May "Sweat"
    Pt 1:
    Complete 1 Round Every 2 Minutes for 10 Minutes of:
    10 hanging knee-ups
    40 Plate Jumps (45#)

    Pt 2:
    Complete 1 Round Every 2 Minutes for 10 Minutes of:
    10 Wall Balls (10#)
    15 Sit-Ups

    Pt 3:
    Complete 1 Round Every 2 Minutes for 10 Minutes of:
    10 Burpees
    15 KB Swings (25#)

    Pt 4:
    Complete 1 Round Every 2 Minutes for 10 Minutes of
    200M Row
     
    #156
  17. Wikinger Orange Belt

    Wikinger
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    12 May "Sweat"

    A: Strict Press
    1 x 7 95
    1 x 5 105
    1 x 8 105
    Superset
    B1: Pause Press (3 x 7 (95)
    B2: Chin-Up (3 x 7 )

    Metcon (Time)
    21-15-9
    Hang Power Clean (75)
    Push Press (75)
    500m row after each round
     
    #157
  18. Wikinger Orange Belt

    Wikinger
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    15 May "Yards"

    300 S / 100 K / 100 p
    6x50 drill 1:05

    4x (100 (1:40) + 2x25 :40)

    6x75 1:15 (2 pull, 4 swim)
    1 45 sec rest
    4x75 1:15
    50 easy

    4x50 :45
    4x25 :30

    2500 yds
     
    #158
  19. Wikinger Orange Belt

    Wikinger
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    (morning GPP routines not listed above)
     
    #159
  20. Wikinger Orange Belt

    Wikinger
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    16 May "more yards, but less"
    Drill workout

    200s / 2x150 {k/dr/sw by 50} // 15 sec rest

    4x75 25k/50s 1:20

    Main set:
    • work under the flags
    • high elbow, long grab of water
    • dolphin kicks to flutter of the walls (go for ca 10 yards underwater off each wall)
    • breathe only in the second half of each 25
    2x150 2:30
    3x100 1:40
    6x50 0:50

    1700y
     
    #160

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