Monthly Archives: May 2021

AM (replace running here due to sat volume) 3 min echo bike nasal breathing only 2 min echo bike inhale through nose, exhale through mouth 1 min echo bike, regular breathing, allow intensity throughout to be dictated by breathing comfort … Continue reading →

5/28 tttTD For time: 20 OHS @ 135lbs 15 squat snatch @ 175lbs 10 power clean and jerk @ 205lbs 5 squat cleans @ 255lbs 11:13 – the only part I struggled with really was the squat snatch. It was … Continue reading →

AM (Lifting) Squat clean ladder for time 5 reps @ 205lbs 4 reps @ 225lbs 3 reps @ 245lbs 2 reps @ 265lbs 1 rep @ 285lbs 7:43 – did this in the garage at home so i was limited … Continue reading →

Dryland Prep *set a 15min timer to get your body prepped and ready to swim *I want you to get into a consistent routine since MOST CF events do not allow you in the water to warm-up prior to the … Continue reading →

AM 2 sets Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side + Dynamic Activation (10yds each): Knee Hug March Lunge to Lizard Single Leg RDL w Toe Touch to Kick Carioca (each side) Side to Side Lunge Ankle … Continue reading →

AM tttTD (thruster/RMU) There was some good and some bad today……i wanted to go earlier than normal. I do think there will be some value in hitting workouts at times of the day that i’m not used to. So hitting … Continue reading →

5/21 AM Swimming Freestyle 100m warmup Kick 50m warmup Backstroke 25m warmup + Streamline Progression Accumulate 6 maximal distance streamline push-offs (note furthest distance) Accumulate 6 streamline push-offs + 10 alt flutter kicks These helped quite a bit for dialing … Continue reading →

5/19 AM (Lifting) Squat clean triples, reps completed within 30 sec window, build until you cant hit all 3 within the window 255 – was a little pissed, got 2 at 265 pretty easy, tried to go a little more … Continue reading →

5/18 (cyclical volume + HS ramp skill) AB 2 min @ 300 watts, into 30 sec row @ 1200 cal/hr 30 sec row @ 1300 cal/hr 30 sec row @ 1400+ cal/hr rest 4 min x 3 sets Row felt … Continue reading →

PM EMOM x 12 Min 1 – 5 RMU Min 2 – 6 sandbag ground over shoulder @ 150lbs Min 3 – 7 BBJO @ 24in Muscle ups felt great today. Sandbags were the hardest part of this fun little … Continue reading →