Skinnyman Training

800m Swim

28:04

PR for 700m and first time going 800m

notes: strain in Rhomboid/Mid Trap Area, nothing bad, what I get for swimming 800m on a rest day. Swim is improving already, could have gone faster as well

Power

First Time O Lifting Since Regionals

Mobility Warm Up

Plyo Warm Up
12" Box Jump + 22lbs 3x7 3min rest

O Lift
Hang Squat Clean 5x5 5min rest PR*
225 - 4Good(g) 1Miss(m)
225 - 5g
225 - 4g-1m
225 - 5g
225 - 5g

Conditioning - Isabel

30 Squat Snatch 135# for time
3:55 PR*

Notes: One missed rep on Isabel, hand on for sets of about 5 before dropping, Hang Squat Cleans felt good, slight elbow pain post set, thinking it is tight triceps and shoulders, need to do more upper body stretching

Upper Body Strength

Mobility Warm Up - Shoulder Focus

Incline Bench Press Bar: Previous PR 225x5x5 5 min rest
230x5
230x5
230x4
225x5
225x5

Conditioning
Pullups - Burpies
50 - 10
40 - 20
30 - 30
20 - 40
10 - 50

Time 21:21

Notes: Incline Bench Felt Ok, Slight Shoulder Strain (225 for 5x6 next attempt), 150 Burpies Sucks and I wimped out on the last 50 burpies

Skinnyman Training

700 M swim

time 26:43

Notes: Had to rest after every length, high heart rate & ventilation, No DOMS

Post Northeast Regional Recovery

Mobility Warm Up

Back Squat 2x20 5min rest
245x2x20 PR

Conditioning

3rds for time
1000m Row
50 Box Jumps 20"
50 American KB Swings 55#
800m Run

Time43:24

Notes: row times around 1:50, Liked lower box jumps with these high reps for faster cycle times and increased intensity, get low on the KB swings in practice

Post Northeast Regional Recovery

Mobility Circuit

Specific Squat Mobility Circuit - Kelly Starret Style

Strength

Standing Overhead Press 135# 5xMax Effort 5min rest Interval
10-8-8-7-7

Conditioning
Three Rds for time with 5min rest Interval b/w rds

Ring Pushups 30
Strict Pullups 30

Rd 1- 5:22
Rd 2- Forgot to start watch :)
Rd 3- 8:10

Notes:
Press Felt ok, hands are still half raw, bleed on the bar...again
Ring Pushups Felt Fine, slight elbow irritation on Pullups, didn't slow me down

Post Northeast Regional Recovery

Long Warm-Up
Doubled Up on Mobility Circuit Warmup

Deadlift 135# 3x50 5 min rest (wraps on sets two and three)

Conditioning
One Arm Russian KB Swing 55# 20 per arm
GHD Situps 30

Three Rds with 2 min rest, not for time