Pool Swim

Friday, April 4, 2025

Carmody Rec Center

0930

Pool Swim

1x400 FR

1x200 BR

1x200 BA

4x50 FR (IN 1:15 ON 2:00)

--

1000 yards total (34 minutes)

Conditioning

Thursday, April 3, 2025

CDOT

1300

Stair Stepper

20 minute - 57 floors

Biceps Blast

10x20

9x25

6x30

2x35

1x40

Conditioning

Wednesday, April 2, 2025

CDOT

1230

Conditioning

Every 7:30

24 calorie Assault Bike

24 walking lunges

12 sit-ups with med ball (8#)

I was finishing between 5:00 and 5:30 for roughly 2:1 work to rest ratio

Apollon's Axle Deadlift

Sunday, March 31, 2025

Garage Gym

1300

Warm Up

Reverse Hyper

Hip Hammy Flow

Apollon's Axle Deadlift

10x123

8x153

6x183

2x213

2x213

Pull-ups

EMOM 5

30 minutes total workout

Rolling Hills Grip Challenge 3

https://ironpodium.com/events/live/rolling-hills-grip-challenge-3

Scoreboard for Rolling Hills Grip Challenge 3

Silver Bullet

Kim = 0+0:06.8

Elijah = 0

Jarrod = 1.5+0:09.0

2x5 Saxon Bar

Kim - 126.2

Elijah - 145.6

Jarrod - 195.5

2-3/8" Napalm Nightmare

Kim - 160.3

Elijah - 160.3

Jarrod - 250.6

Hub Lift

Kim - 46.2

Elijah - 38.8

Jarrod - 61.6

Wrist Roller Sled Drag

Kim - 12+0:37.9

Elijah - 11.25+0:60:0

Jarrod - 12+0:54.59

BSAG Leg 3

Friday, March 28, 2025

Home Gym

1700

Warm Up

5 minute bike erg

Hip Hammy Flow

Back Squat

8x45

5x95

3x135

155

185

205

Clean & Press Behind Neck

75

85

95

DB Swing

35

50

62 (right arm)

DB Snatch x 4

4x50 = 200 pounds (right arm)

DB Snatch Rampage

8x50 = 400 pounds (right arm)

1 hour total workout

950 Yard Pool Swim

Friday, March 28, 2025

Carmody Rec Center

1030

Pool Swim

1x300 FR

1x150 FR

1x150 BR

1x150 BA

1x100 BR

1x100 FR

---

950 yards total (30 minutes)

Good to be back in the water.