Author Archives: admin

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 →

AM tttTD 17:57 – natural running path at home, measured via google maps is 750m, so a little short of the full 800…..last round on pistols no repped myself 4 times due to trying to speed up pace to finish … Continue reading →

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 + Variable Speed 50’s 4 x 50’s; rest … Continue reading →

3 snatches @ 165-185 (keep it moving fast) 4 BBJO 1 snatch 2 BBJO rest walk 3 min x 2 Snatches in both sets for the 3 were done in around 28 seconds, now the big question is. If the … Continue reading →