Daily score: 8
Workout:
Swim 100y easy warm up
Done
+
head lead kick 25y
rest 30 sec
x6
Done
+
8 kick switch tech work (accumulate ~200y not for time working on positions)
Done
+
100y swim with short fins for time
rest 1 min
50y swim @100% (no fins)
rest 2 min
x4 sets
All 1:21-1:2:4 and :46-:48
+
cool down/mobility work 20 min
Done
Felt more coordinated on the 8 kick switch today. Legs fatigued on the sprints with the fins. I found by the third length I had to breathe a lot more d/t the leg output and my kicking strength petered out over the last 50. The 50 without fins actually felt really great. I was able to walk at a pretty good pace with my dog today too, without too much of a limp! Thanks!
Saturday, November 25, 2017
Friday, November 24, 2017
November 24, 2017
Daily score: 8
Workout:
A. Unloaded single leg partial good mornings (just to comfortable
range); 5 slow controlled reps on both legs x4; rest as needed (start
with the good leg as a reference and try to feel how you are
activating and where the restrictions are on the healing leg)
Done
B. Rack pulls; 5, 5, 5, 3, 3, 3; rest 2 min
215, 225, 245, 255, 265, 280
C. Side plank with maximal core tension; 10 seconds x6/side; rest 20 sec
Done
D. HAnging straight leg raises; amrap.amrap x5; rest 30 sec/rest 90 seconds
16/11
11/7
10/8
11/7
11/8
E. Seated single leg straddle leg lifts - 3 slow controlled reps on
both legs x4; rest as needed
Done
F. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min
Done
Before I forget, I was pretty sore after the box squats the next couple days. Mostly quads. Swimming helped work it out some. I think the only limitation on the recovering leg for the single leg gm's is a little bit more of a balance challenge. I've been doing balance work everyday for PT though and making a lot of progress. It otherwise felt great so I did full depth. It was fun to move heavy weight with the rack pulls. Everything else went great. Thanks!
Workout:
A. Unloaded single leg partial good mornings (just to comfortable
range); 5 slow controlled reps on both legs x4; rest as needed (start
with the good leg as a reference and try to feel how you are
activating and where the restrictions are on the healing leg)
Done
B. Rack pulls; 5, 5, 5, 3, 3, 3; rest 2 min
215, 225, 245, 255, 265, 280
C. Side plank with maximal core tension; 10 seconds x6/side; rest 20 sec
Done
D. HAnging straight leg raises; amrap.amrap x5; rest 30 sec/rest 90 seconds
16/11
11/7
10/8
11/7
11/8
E. Seated single leg straddle leg lifts - 3 slow controlled reps on
both legs x4; rest as needed
Done
F. Stability ball stir the pots; 5 slow controlled reps in both
directions x3; rest 1 min
Done
Before I forget, I was pretty sore after the box squats the next couple days. Mostly quads. Swimming helped work it out some. I think the only limitation on the recovering leg for the single leg gm's is a little bit more of a balance challenge. I've been doing balance work everyday for PT though and making a lot of progress. It otherwise felt great so I did full depth. It was fun to move heavy weight with the rack pulls. Everything else went great. Thanks!
Wednesday, November 22, 2017
November 22, 2017
Daily score: 6
Workout:
Swim 100y easy
Done
+
Kickboard swim 25y
rest 30 seconds
x10 sets
(put the kickboard on your belly and arms overhead in streamline position)
Done
+
Back stroke tech work 10 min
400m
+
Swim 150y for time
3:04
rest 2 min
Swim 100y for time
1:53
rest 1 min
Swim 50y for time
:51
+
Cool down 20 min
I had to move workouts around to get the pool schedule and mine to mesh. I did have one episode of inhaling water and having to breast stroke a couple times during the 100y for time. Everything else went well. Thanks!
Workout:
Swim 100y easy
Done
+
Kickboard swim 25y
rest 30 seconds
x10 sets
(put the kickboard on your belly and arms overhead in streamline position)
Done
+
Back stroke tech work 10 min
400m
+
Swim 150y for time
3:04
rest 2 min
Swim 100y for time
1:53
rest 1 min
Swim 50y for time
:51
+
Cool down 20 min
I had to move workouts around to get the pool schedule and mine to mesh. I did have one episode of inhaling water and having to breast stroke a couple times during the 100y for time. Everything else went well. Thanks!
Tuesday, November 21, 2017
November 21, 2017
Daily score: 8
Workout:
A. Box squat; 5x5; rest 90 seconds
85, 95, 105, 105, 105
B. Ring dip eccentrics; accumulate 20 reps as slow and controlled as
possible to full range
20
C1. Tuck ups; 20 reps x3; rest 30 sec
20x3
C2. Arch body rocks; 30 seconds x3; rest 30 sec
30x3
C3. Side plank overarch; 10 reps x3/side; rest 30 sec
10/side x 3
C4. Clean grip RDL; 8-10x3; rest 30 sec
85x10
95x10
105x10
C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed
20 x 3
+
Arms only airdyne sprint 15 seconds @100%
rest 1:45
x8
(rest as needed to recovery bw sets 4/5)
done, total 35 cals
I cannot express how great it felt to work my legs and to squat and even better- not have any pain! Ring dips felt good too, I tried to get a little deeper this time, did sets of three. Arch body rocks were hard, I kept going crooked to start and then would even out. I think maybe d/t not engaging the recovery leg/glute as much as the other side? Everything else was great. Remodeled the gym a bit today, moved furniture so to speak, feels like a good fresh start. Thanks!
Workout:
A. Box squat; 5x5; rest 90 seconds
85, 95, 105, 105, 105
B. Ring dip eccentrics; accumulate 20 reps as slow and controlled as
possible to full range
20
C1. Tuck ups; 20 reps x3; rest 30 sec
20x3
C2. Arch body rocks; 30 seconds x3; rest 30 sec
30x3
C3. Side plank overarch; 10 reps x3/side; rest 30 sec
10/side x 3
C4. Clean grip RDL; 8-10x3; rest 30 sec
85x10
95x10
105x10
C5. Seated single leg band hamstring curls; 20 reps x3/side; rest as needed
20 x 3
+
Arms only airdyne sprint 15 seconds @100%
rest 1:45
x8
(rest as needed to recovery bw sets 4/5)
done, total 35 cals
I cannot express how great it felt to work my legs and to squat and even better- not have any pain! Ring dips felt good too, I tried to get a little deeper this time, did sets of three. Arch body rocks were hard, I kept going crooked to start and then would even out. I think maybe d/t not engaging the recovery leg/glute as much as the other side? Everything else was great. Remodeled the gym a bit today, moved furniture so to speak, feels like a good fresh start. Thanks!
Monday, November 20, 2017
November 20, 2017
Daily score: 7
Workout:
Swim 100y easy warm up
Done
+
head lead kick 25y
rest 30 sec
x4
Done
+
8 kick switch tech work (accumulate ~200y not for time working on positions)
Done
+
500y swim with short fins not for time
Done
+
cool down/mobility work 20 min
Done
The 8-switch kick was pretty tough at first. Mostly I just couldn’t figure out how to breathe. Swimming with the fins was awesome, I felt so fast. It was hard to pace at all. I had to just swim fast to keep up with the fins. Thanks!
Workout:
Swim 100y easy warm up
Done
+
head lead kick 25y
rest 30 sec
x4
Done
+
8 kick switch tech work (accumulate ~200y not for time working on positions)
Done
+
500y swim with short fins not for time
Done
+
cool down/mobility work 20 min
Done
The 8-switch kick was pretty tough at first. Mostly I just couldn’t figure out how to breathe. Swimming with the fins was awesome, I felt so fast. It was hard to pace at all. I had to just swim fast to keep up with the fins. Thanks!
November 19, 2017
Daily score: 7
Workout:
A. Strict hspu eccentrics; accumulate 20 reps as slowly and controlled
as possible
20 (in sets of 3)
B1. DB bench press; 10-12x4; rest 1 min
40x12
40x12
40x11
40x10
B2. Ring rows @2020; amrap unbroken x4; rest 1 min
15,16,12,10
C. Strict pull ups; amrap unbroken x6 from the following positions -
rest as needed to recovery bw sets
6- wide
6- neutral
7- supinated
3- hands parallel L in front (head going side to side over the bar)
4- hands parallel R in front (head going side to side over the bar)
5- Ring neutral grip
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x3; rest as needed
3x3
E. L-sit; amsap x4; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)
21,22,24,20
Everything went well. Nothing specific to say. Thanks!
Workout:
A. Strict hspu eccentrics; accumulate 20 reps as slowly and controlled
as possible
20 (in sets of 3)
B1. DB bench press; 10-12x4; rest 1 min
40x12
40x12
40x11
40x10
B2. Ring rows @2020; amrap unbroken x4; rest 1 min
15,16,12,10
C. Strict pull ups; amrap unbroken x6 from the following positions -
rest as needed to recovery bw sets
6- wide
6- neutral
7- supinated
3- hands parallel L in front (head going side to side over the bar)
4- hands parallel R in front (head going side to side over the bar)
5- Ring neutral grip
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x3; rest as needed
3x3
E. L-sit; amsap x4; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)
21,22,24,20
Everything went well. Nothing specific to say. Thanks!
Friday, November 17, 2017
November 17, 2017
Daily score: 7
Workout:
Swim 100y easy
Done
+
Kickboard swim 25y
rest 30 seconds
x8 sets
(put the kickboard on your belly and arms overhead in streamline position)
Done
+
Back stroke tech work 10 min
Done (around 350m)
+
Swim 200y for time
4:10
+
Cool down 20 min
Done
Went well. Had to share a lane with a big dude that made a lot of waves, which ended up in my windpipe, and kept giving me tips. Either a reflection of me looking like I need them or him just being super passionate about swimming. He was really fast so I was happy for the help. He said I kick to slow and too deep. Being told I was slow was not a revelation. Just proud to be out there. Thanks!
Workout:
Swim 100y easy
Done
+
Kickboard swim 25y
rest 30 seconds
x8 sets
(put the kickboard on your belly and arms overhead in streamline position)
Done
+
Back stroke tech work 10 min
Done (around 350m)
+
Swim 200y for time
4:10
+
Cool down 20 min
Done
Went well. Had to share a lane with a big dude that made a lot of waves, which ended up in my windpipe, and kept giving me tips. Either a reflection of me looking like I need them or him just being super passionate about swimming. He was really fast so I was happy for the help. He said I kick to slow and too deep. Being told I was slow was not a revelation. Just proud to be out there. Thanks!
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