Swim

Friday, December 8, 2023

Carmody

0930

1100 yard swim

1x500 FR

1x250 FR

1x200 FR

1x50 BA

1x100 BR

--

1100 total (34 minutes)

MiniGGC - 100 push-ups

100 push-ups for time.  10:18.

This took an embarrassingly long time.  I started with sets of 5 and was quickly doing sets of 2.  It was a big mental win to finish all 100.

MiniGGC - Bench Press

Tuesday, December 5, 2023

Garage Gym

1100

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

MiniGGC

Max push-ups - 18

Max pull-ups - 2

Carry - 135# Husafell for 80 feet

Theme for the MiniGGC is push/pull/grab bag.  Round 2 calls for 100 push-ups for time, heaviest weighted pull-up and mini hoop dunk contest

Bench Press

8x45

6x95

12x105

12x105

12x105

Run - Mini Circuit

Monday, December 4, 2023

CDOT

1100

Run

1.88 mile run (12:30/mile; 23:36 moving time)

Mini Circuit

Alt DB Biceps Curl - 3 sets

Calf Extensions - 3 sets

Cable Triceps Extensions - 3 sets

Single Leg Extensions - 3 sets

Alternating movements; took about 10 minutes

Squat Snatch - Metcon

Sunday, December 3, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy flow

PVC Pass throughs

Squat Snatch

Build to heavy triple

35

45

50

55#

Metcon

5 Rounds for time of:

250 meter row

8 burpee step over the rower

Started off a little hot at 2:30 and then got into a good rhythm finishing in 13:50.  This was a nice little couplet.  Would have been better with longer row sessions to catch my breath.

SLIPS

Saturday, December 2, 2023

Garage Gym

1800

SLIPS

Stretch - Reverse Hyper, Crossover Symmetry, Hip Hammy Flow

Scales - four positions, 30 seconds each

L-sit - four attempts, knees tucked, 4-5 seconds each hold

Inversion - head stand hold, 3 attempts hand stand hold

Plank - 90 second hold on forearms.

30 minutes total workout

Bench Press - Metcon

Friday, December 1, 2023

Home Gym

1300

Warm Up

Jumping Jacks

Hip Hammy Flow

Bench Press

5x5x135

Metcon

AMRAP 10

200 meter run

5 OHS (25# axle bar)

10 KBS (35#)

I ended up completing 4 rounds in 11:18.  This was a much needed conditioning workout and I was relieved that my calf held up OK.