AM
Prep
A. Trunk Stiffness – 5min (McGill Series / Sled Drags & pushes / Yoke & KB OH Carries)
B. Hip Prep – 5min (glute activation / hip & adductor freedom)
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A. TnG Power Clean – 3 sets: 3 on the 30sec for 4min (8 sets, @ 205#, can progress to 215-225# for final set based on how the previous sets feel)
Stayed @ 205# for all three sets. Was pretty challenging and didnt want to compromise in form.
B. HB Back Squat @30×1 – 5 x 5; rest as needed (325-355#)
325-330-335-345-350# was pretty tough today. PCs definitely take away from squatting.
C. Hover Snatch DL – 4 x 4; rest as needed (215-235#, use straps as needed)
215-235# was fine.
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EMOM for 12min
Odd – 4-5 DB 2-arm Devils Press @ 50#
Even – 6-8 DB 2-arm Box Step-overs @ 50# / 24″“
Felt good. And was enough rest. But still, tough movements after all that leg work.
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10min play / practice w/ DB 1-arm OHS (work through the following, based on your observations from last week)
-Squat Position Sky Reach (get into squat, reach 1-arm toward sky, other arm grabs opposite ankle — open throacic positions)
-Counterweighted Thoracic Rotations *https://youtu.be/rr82FmMjyNs
-Banded RNT 1-arm OH Squat (unloaded, holding onto light band pulling forward)
-Light DB / KB 1-arm Box Step-up (fight for zero compensation OH, progress box height as you go)
PM
Streamline Progression
Accumulate 6 maximal distance streamline push-offs (note furthest distance)
Accumulate 6 streamline push-offs + 10 alt flutter kicks
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Freestyle Technical Progressions
8 x 50; rest 20sec
–>> Odds – 25 6-kick switch / 25 Freestyle swim (stroke counting)
–>> Evens – 25 Fist-swim / 25 Freestyle swim (stroke counting)
*https://www.youtube.com/watch?v=KRdbsImF4BE
*https://www.youtube.com/watch?v=_rpONBXCHSs
*Report stroke counts for 25’s
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Mixed Freestyle Swimming + Kicking Conditioning
3 x 50; rest 45sec – Freestyle swim
1 x 100; rest 45sec – 2-arm lead kick w/ board (head down)
2 x 50; rest 30sec – Freestyle swim
1 x 100; rest 45sec – 2-arm lead kick w/ board (head down)
1 x 50; rest 15sec – Freestyle swim
1 x 100; rest 2min – 2-arm lead kick w/ board (head down)
*report times for the 6x 50’s
Swimming DONE finally! Was fun, but I really need to improve here. Was alone so will send in some videos of wednesday‘s swim session.
Finding good rhythm breathingwhise, is most challenging for me. I breathe way too hectic, but working on it.
Had between 16 and 19 strokes per 25 meter always. But for example the 50 meter with 20 sec rest x 8 is rough for me. Had to rest a little longer each time. I really need to learn to swim efficient and smooth.
Looking forward to put in the work to fill this gap in my fitness!
