Splish Splash - back in the water

Mon 17 April
32 min LISS
Dryland

Tue 18 April
34 min LISS
shoulder work / prehab
 
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
 
Thu 20 April
Morning LISS
36 min
shoulder / lat band sets
 
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
 
Sat 22 April
bandwork - shoulder prehab
mobility
2.5 miles LISS walk (good pace. with puppy who was in the groove!)
 
Sun 23 April
bandwork, shoulder prehab
quick BW hip work 3x10 (air squats, lunges) + mobility
pushup set 1x30

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

30 min walk
 
25 april
another WTF day
30 pushups, bandwork

30 min walk
 
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)
 
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)
 
28 April
(last minute, late work thing threw curve ball)
daily pushups, band work
30 min light CV work
 
29, 30 April
shoulder and band work
60 min light CV work
crappy weather, do beach closed
 
1 May
fire drill at work
limited to 20 min brisk walk
shoulder and band work
pushups (to 33 straight)
 
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
 
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
 
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
 
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
 
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
 
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
 
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