Splish Splash - back in the water

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
 
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)
 
Fri -- felt lousy again
Sat -- easier treadmill (40 min walk / jog / run / sprint) - DYB "do your best"
 
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!)
 
Fri -- breathing more normally // good shoulder-based dryland ("Chris subbing for Jerry" drills, 3x per movement)
mobility helping - good ankle mobilitiy today
 
Sat
60 min treadmill walk / jog / run (no sprint)
no coughing! yay!

60 min puppy walk in the snow after. awesome! #vizsla
 
Sun

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

60 min puppy walk in the mud / ice
 
Monday

60 min treadmill walk - LISS - 120 < HR < 135
Shoulder, hip mobility
butterfly drill 3x
 
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
 
Wednesday
Morning
30 min treadmill
GPP

Afternoon
40 min LISS
 
Thursday
(serious DOMS!!)

Morning GPP, mobility
30 min easy walk / not level of LISS
 
Friday

Morning GPP
mobility
"on the hour" shoulder prehab set (8x)
 
Caturday
morning GPP
60 min LISS

336 workout days in 2016
376 total workouts
 
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 :)
 
Monday 2 Jan
Morning
GPP, mobility
60 min treadmill​

Evening
LISS / easy movement (elliptical)​
 
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)
 
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
 
Thurs 5 Jan

Morning GPP and shoulder work

Eve: prior appointment - none
 
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
 
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.
 
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