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Strength Training and Dryland Workouts

  1. Wednesday 8/29/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    600 swim every 4th 25 scull w/ SNKL
    6x100 @ 1:40 k/sw/dr/bld w/ fins
    odd: FL
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:25

    4x100 @ 2:00 "Rouse 100s" w/ fins

    5x100 @ 1:20

    100 EZ

    Total: 3100

    CORE7:
    - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
    - Statue of Liberty sit-ups switch at :30 w/ 10# db
    - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
    - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
    - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
    - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
    - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
  2. Thursday 8/16/18

    PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
    TBC post swim

    2x
    400 swim w/ fins + paddles + SNKL
    6x50 @ 1:00 k/dr/sw
    RD1: 3 FL, 3 BK
    RD2: 3 BR, 3 FR
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
    50 @ 1:20 EZ
    5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

    100 EZ

    Total: 3700

    TBC:

    6:00 to get as many rounds and as high as possible:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 5x each exercise, then go to 10, then 15, and so on.
    Results: made it to the 19th rocket push-up out of 20

    2x
    :45 weighted crunch w/ 10# db
    :45 full body crunch w/ 10# db
    :45 elbow-to-knee oblique crunch (switch leg/arm halfway)
    1:00 REST

    2x
    :45 reverse lunge w/ 10# db
    :45 kong w/ 10# db
    :45 mountain climbers w/ floor pads
    :45 kong w/ 10# db
    :45 reverse lunge w/ 10# db
    1:00 REST

    7:00 to try and finish:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 20x each exercise, then go to 15, then 10, then 5.
    Results: only person to finish, and with ~ :25 to spare.
  3. Wednesday 8/15/18

    PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
    CORE7 post swim

    1000 SKIPS
    3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
    3 - swim 12.5M kick off every wall
    3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

    100 EZ

    Total: 3700

    CORE7:
    RD1 & RD2:
    - plank/plank reach (RD2 w/ 10# db)
    - plank rotations
    - moving plank
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
    - reverse lunge to hop
    - elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
    - floor wipers (RD2 w/ 10# db held above head)

    RD3:
    - half burpees
    - reverse crunch
    - weighted crunch w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
    - reverse lunge w/ 10# db above held above head
    - elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
    - floor wipers up and over w/ 10# db held above head

    SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!
  4. Wednesday 8/8/18

    PM LCM Solo @ LRRC "Thunderstorms"
    CORE7 post swim

    1000 SKIPS

    2x
    4x150 pull w/ paddles + SNKL
    RD1 @ 2:05
    RD2 @ 2:00
    8x50 @ 1:00 "Progressive I.M. Order"
    RD1: odd FL, even: BK
    RD2: odd BR, even: FR

    100 EZ

    Total: 3100

    CORE7:

    - leg raise to crunch (RD2/RD3 w/ 10# db)
    - extended Russian twists w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm)
    - toe reach/crunch press w/ 10# db (:30 each)
    - side plank w/ 10# db (RD3 w/ dips)
    - half burpee (RD1)/half burpee to pop jack (RD2/RD3)
    - plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3)

    Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!
  5. Thursday 8/2/18

    PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
    TBC post swim "Bosu Bonanza!"

    Swim:

    600 (75 swim/25 scull)

    6x200 @ 3:00
    3 - 12.5M UW kick off every wall
    3 - pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:10 add-on BK as follows:
    #1 - 150 FR/50 BK
    #2 - 100 FR/100 BK
    #3 - 50 FR/150 BK
    #4 - 200 BK (2:47)

    10x50 @ 1:10 breathe every 10

    Total: 3100

    TBC:
    :45 per exercise

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
    Bosu push-up (L arm on Bosu ball)
    Bosu half burpee (no push-up or jump)
    Single leg v-up w/ 10# db
    1:00 REST

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
    Bosu full burpee (no jump)
    Tricep kick backs w/ 2x 10# db
    Single leg v-up w/ 10# db
    Weighted sit-up w/ 10# db
    1:00 REST

    2x
    Bosu push-up (R arm on Bosu ball)
    Bosu full burpee (no jump)
    Bosu spider-mans
    Bosu mountain climbers
    Bosu full burpee (no jump)
    1:00 REST

    "SALLY" (3:30)
    Squat + squat hold w/ 25# kb
  6. Thursday 7/26/18

    PM LCM w/ Trip @ LRRC
    TBC post swim

    Swim:

    600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 FR swim w/ SP

    24x50 @ :50 FR
    1 FAST/3 AE (:31)
    2 FAST/2 AE (:31+, :31)
    3 FAST/1 AE (:32-, :33, :32+)
    4 FAST (:33-, :32+, :33, :33-)
    4 AE
    4 FAST (:33-, :32+, :32, :31+)

    100 EZ

    Total: 2700

    TBC:
    :45 per exercise

    2x
    ground to press w/ 2x 10# db
    table top push-up
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    1:00 REST

    2x
    table top push-up
    single leg squat (switch legs halfway)
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
    1:00 REST

    2x
    ground to press w/ 2x 10# db
    table top push-up
    reverse lung to high knee (switch legs halfway)
    table top rotations
    plank rotations
    1:00 REST

    "Sally" (3:30)
    "Up" - weighted sit up w/ 12# db
    "Down" - return to start position SLOWLY
    "Hold" - sit-up position shoulder press w/ 12# db
  7. Wednesday 7/25/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 FL kick w/ fins + BD
    100 swim
    100 progressive scull w/ buoy + SNKL

    3x200 @ 2:50 pull w/ paddles
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

    100 EZ

    Total: 3300

    CORE7:
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
    - full body crunch (RD1 no weight, RD2/3 w/ 10# db)
    - sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
    - straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
    - half burpee w/ side jumps
    - table top twists
    - mountain climbers/table top jumps (:30 each exercise)
  8. Wednesday 7/18/18

    AM SCY Solo @ LRRC "You've been...thunderstruck!"
    PM LCM Solo @ LRRC "Hypoxic 'til you get sick"
    CORE7 post PM swim

    AM swim:

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    50 @ 1:00 fist drill w/ SNKL
    **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool

    Total: 1650

    PM swim:

    800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25)

    4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35)
    8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 EZ FL kick w/ fins + BD

    Total: 3000

    CORE7:
    3x (:30 between exercises RD1, :20 between RD2, :10 between RD3)
    -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3)
    - leg lift to weighted crunch w/ 12# db
    - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate
    - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only)
    - windshield wipers
    - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3)
    - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3)
    1:00 REST
  9. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  10. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB
  11. Wednesday 6/27/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    2x
    400 swim (50 FR/50 BK) DIVE every 100
    4x25 @ :45 UW FL kick
    4x50 @ 1:00 FR swim with overkick w/ SNKL

    4x50 @ :50 @ 200 PACE (:32, :33-, :33, 32+)
    200 SMOOTH FR kick w/ fins + BD
    3x50 @ :45 @ 200 PACE (:32, :33, :32+)
    50 EZ
    200 SMOOTH FR kick w/ fins + BD
    2x50 @ :40 @ 200 PACE (:32+, :32)
    100 EZ

    Total: 2400

    CORE7

    :30 for each exercise in a couplet
    - leg lift to hip raise/pulse ups (reverse order RD3)
    - in-and-outs/floor wipers + up and over (reverse order RD3)
    - cross over sit-ups (switch sides at :30)
    - sit-up to "heels to heaven"
    - bear crawl burpees (RD2 add 1x push-up, RD3 add 4x high knees to chest)
    - low plank walkouts (RD3 switched to low plank spidermans)
    - plank rotations
  12. Wednesday 6/6/18

    PM LCM Solo @ LRRC "Short Axis of Evil"
    CORE7 post swim

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    10x50 @ 1:10 pull w/ SP + buoy + SNKL (25 BR/25 FR)

    3x100 @ 2:30 "Rouse 100s" w/ fins
    8x50 @ 1:00 FL w/ fins
    odd: 25 R-arm/25 L-arm
    even: STRONG swim, breathing every 4 and focusing on keeping head still
    3x100 @ 2:30 "Rouse 100s" w/ fins

    Total: 3300

    CORE7:

    Single-leg V-up (RD3 switched to :30 v-up/:30 toe-touch)*
    Incline knees-to-chest w/ arms above head*
    Full body crunch*
    Side plank hip dips (switch sides every :30)
    Mountain climbers w/ gliding discs (RD3 switch to low body plank Spider-mans)
    Side crunches (switch sides every :30)
    High plank to bird-man **

    *added 25# plate for RD2 and RD3
    ** add 1 push-up after each bird-man on RD2, 2 push-ups on RD3

    Updated June 7th, 2018 at 03:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Thursday 5/31/18

    PM LCM Solo @ LRRC
    TBC post swim

    4x w/ fins + paddles + SNKL
    150 swim
    100 kick
    50 scull

    6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
    8x50 @ 1:00 BK pull w/ SP

    6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
    8x50 @ :50 FL kick w/ fins + BD

    8x50 w/ paddles + SNKL
    odd @ 1:00 swim w/ upside down paddles
    even @ :40 swim w/ paddles

    100 EZ

    Total: 3700

    Total Body Conditioning class:

    2x
    :45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
    :45 table top push-ups
    :45 "slide arm" push ups w/ floor pad on left hand
    1:00 REST

    2x
    :45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
    :45 squat and bounce (3x) w/ 15# dumbbell
    :45 table top row left arm
    1:00 REST
    (RD2 - table top row was with knees off ground)

    "Urban Assault" (3:00 continuous movement, change exercises on command)
    -reverse lunges w/ 15# dumbbell above head
    - side burpees (jump laterally instead of up and down)
    - "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

    8:00 to complete:
    25 sit-ups
    25 plank rotations (25 each side)
    20 sit-ups
    25 plank rotations
    15 sit-ups
    25 plank rotations
    10 sit-ups
    25 plank rotations
    5 sit-ups
    25 plank rotations
    hold plank for any remaining time (I had to hold plank for 90 seconds...)

    "Urban Assault"

    Stretching
  14. Wednesday 5/30/18

    PM LCM w/ Blair (for warm down!) @ LRRC
    CORE7 after swim

    600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
    4x50 @ :50 D1-4 (:39, :37, :35, :33)
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:50 1st 50 STRONG
    2x150 @ 2:10 2nd 50 STRONG
    3x100 @ 1:20 last 25 FAST w/ fins
    2:00 REST

    8x50 @ :10 rest
    odd: FR kick w/ BD
    even: FR pull w/ BD

    Total: 3000

    CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
    (each couplet was :30 each exercise)

    crunch/full body crunch*
    toe touch*/flutter kick*
    single leg V-ups*/reverse crunches
    Russian twists*/sit ups*
    mountain-climbers**/fire hydrants**
    1/2 burpees***/table-top push-ups
    plank rotations

    * done with 25# plate for RD2 and RD3
    ** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
    *** full burpees on RD3

    Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

    Updated May 31st, 2018 at 09:08 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Thursday 5/24/18

    PM SCY Solo @ LRRC + P90X

    400 swim
    300 pull w/ paddles + tube + SNKL
    200 kick w/ BD 25 FR/25 BR
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:50 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:45 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:40 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:35 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

    4x125 @ 2:00 kick in S-line w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3500

    TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.
  16. Wednesday 5/23/18

    AM LCM Solo @ LRRC
    PM Dryland @ LRRC "Thunder plunders afternoon practice."

    AM Swim:

    2x
    300 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL

    5x100 @ 1:30
    50 EZ
    5x100 @ 1:25
    50 EZ
    5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one)

    100 EZ

    Total: 3500

    PM (not) Swim:

    Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands.

    Finished with CORE7 class.

    Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.
  17. Thursday 5/17/18

    PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

    600 swim
    400 pull w/ paddles + SNKL

    2x
    4x150 @ 2:30 k/dr/sw
    RD1: odd: FR, even: FL
    RD2: odd FR, even BK
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 swim

    4x50 @ 1:00 fist drill w/ SNKL
    2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
    100 EZ
    4x50 @ 1:00 FR swim w/ tennis balls + SNKL
    3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
    150 EZ
    4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
    25 DIVE FAST
    75 EZ

    Total: 3900

    TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

    5x
    :30 dumb bell bicep curl (10#)
    :30 dumb bell shoulder press (10#)
    :30 REST

    5x
    :30 push-ups
    :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
    :30 REST

    5x
    :30 plated toe touches (25#)
    :30 plated full body crunch (25#)
    :30 REST

    5x
    :30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
    :30 burpees
    :30 REST

    5x
    :30 mountain climbers
    :30 plank rotations
    :30 REST

    There was about 2:00 between each new set of exercises.
  18. Saturday 4/5/14

    Saturday 4/5

    AM Weights only

    No time for a swim today, I only was able to get my core body/3rd lift in.

    3x10 leg press (180, 270, 270)
    3x10 lat pull-down (70, 90, 105)
    3x10 toes-to-bar
    3x10 DB lunges (20, 20, 20)
    3x10 DB incline bench press (20, 25, 25)
    1x1000 assorted abs (sit ups, crunches, v-ups, etc w/ 1:00 plank = 100 abs)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)