JJ the first level

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powerlifter54
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JJ the first level

Post by powerlifter54 » Sun Mar 27, 2011 9:43 pm

younger daughter the swimmer's workouts in the PL54 weightroom

3/27

first one with a target
KB two handed swing 15x10x2 working on form
box squat
bwtx10
goblet style +15x10
goblet free squat 15x10
pink band and dad assisted pullupx5
kb c+p 15x10+10
kb sumo dl 53x10
kb bent row 15x10+10
Last edited by powerlifter54 on Tue Mar 29, 2011 1:16 pm, edited 1 time in total.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Tue Mar 29, 2011 1:11 pm

3/28 ran 3 miles with running club

Note to readers: First workout may seem simple and very unchallenging. JJ was incredibly sore in the left arm and thigh the next day. Many possible reasons for this but more important takeaway is do not crush a new trainee the first couple workouts. You can hurt them physically and destroy their desire to train.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Wed Mar 30, 2011 12:35 am

3/29 swim practice, approx 2000 yards volume
Last edited by powerlifter54 on Wed Mar 30, 2011 5:08 pm, edited 1 time in total.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: JJ the first level

Post by Sassenach » Wed Mar 30, 2011 12:41 am

This is awesome. Well done sir. =D> =D> =D>
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Wed Mar 30, 2011 5:10 pm

Jezebel Jones wrote:This is awesome. Well done sir. =D> =D> =D>
Thx. Maybe my only offspring with some level of genetic freaky athletic talent.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Fri Apr 01, 2011 8:05 pm

3/31 practice about 1000 yards worth of 50 yard sprints free and fly
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Sun Apr 03, 2011 4:33 pm

4/1 short practice. 100 yards easy
4/2 run 2.5 miles
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Sun Apr 03, 2011 8:20 pm

4/3
mobility warmup.
Notable ham, low back, and calf inflexibility. Lots of weaknesses to hit too.

kb two handed swing
15x10
25x10
chinx7
kb c+p
15x10+10
kb sumo dl
53x10
88x10
knee pushupx10
hanging leg liftx5
spidermansx7
Trap bar dl
90x7
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Wed Apr 06, 2011 3:13 am

4/5 long practice 2500 yards
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Fri Apr 08, 2011 2:52 am

4/7 long practice 2500 yards
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Sat Apr 09, 2011 8:41 pm

4/8 short practice 1000 yards of sprints
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Tue Apr 12, 2011 3:27 pm

4/11 long practice. had to move weekend workout due to other issues.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Fri Apr 15, 2011 8:02 pm

4/12 long workout
4/13 stomach flu...
4/14 long workout
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Thu Apr 21, 2011 2:02 am

4/16 sprint workout in pool
4/19 long workout in pool
4/20
warmup
band and dad assisted chinsx10
kb goblet squat 12x10
workout
kb goblet squat 25x10
knee pushupx10
kb swing 25x25
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Tue Apr 26, 2011 8:28 pm

4/21 dry land routine from coach
4/22 ran 1.5 miles
4/25 ran 1.5 miles
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Thu Apr 28, 2011 12:31 am

4/27 ran 2 miles
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Mon May 02, 2011 12:32 am

4/30 ran 5k race for first time
5/1 swim meet. PRs in 200 back and breast
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Fri May 06, 2011 7:23 pm

5/3 and 5/5 swim practice. Volume days.
5/4 quick dry land mainly ab work.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Wed May 11, 2011 3:55 pm

5/6 quick practice befroe going away for weekend on school trip. Proud of discipline here.

5/10 longer practice with new coach.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Fri May 13, 2011 5:54 pm

5/10, 5/12, and 5/13 all in pool work. Off this weekend so will get back under bar
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Wed May 18, 2011 3:16 pm

Worked swim meet all weekend and practice 5/17. need to restack time priorities because she needs more gym time.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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Re: JJ the first level

Post by DikTracy6000 » Wed May 18, 2011 3:22 pm

powerlifter54 wrote:5/6 quick practice befroe going away for weekend on school trip. Proud of discipline here.

5/10 longer practice with new coach.
Just out of curiosity, did they change coaches in mid-stream? I also had to laugh about short practice of sprints, 1000 yds. sounds brutal.

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Re: JJ the first level

Post by powerlifter54 » Wed May 18, 2011 6:31 pm

DikTracy61 wrote:
powerlifter54 wrote:5/6 quick practice befroe going away for weekend on school trip. Proud of discipline here.

5/10 longer practice with new coach.
Just out of curiosity, did they change coaches in mid-stream? I also had to laugh about short practice of sprints, 1000 yds. sounds brutal.
Yes. 20x50 yarders adds up. i don't know much about swimming but i look for some motion in volume and intensity that makes sense. Check. Technique improvement. Check. Competition to measure progress. Check.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Thu May 19, 2011 4:09 pm

5/19

45 degree pushup (done standing on bottom step with hands on step 4-5 above) x10
goblet squat 25x10
KB two hand swing 25x20
pink band and dad assisted pullupx10 (way better almost ready to skip dad)
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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powerlifter54
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Re: JJ the first level

Post by powerlifter54 » Wed May 25, 2011 2:04 am

5/23 dry land with team
5/24 long practice
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

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