View RSS Feed

The FAF AFAP Digest

My USMS Page:
Fort Flog:
Potomac Valley Meet Schedule:
My team, GMUP:

  1. Saturday, March 3

    by , March 3rd, 2013 at 01:48 PM (The FAF AFAP Digest)

    RC/scapular ex, 15 min
    cable twists w/yoga ball, 45 x 2 x 12 each side
    leg abductor, 130 x 4 x 6
    good mornings, 80 x 4 x 6
    explosive leg press, 190 x 3 x 15
    explosive pullovers, 90 x 3 x 12
    extreme angle iso squat w/15 lb DB, 5:00
    power wheel roll outs, 2 x 20
    captains chair leg raises, 2 x 20
    med ball slams, 10
    altitude drops, 10
    standing long jumps, 10


    Made it to the gym yesterday. I actually woke up today with something resembling my usual energy! I plan to try a swim at the Rec Center around 4:00 pm when the lifeguard sessions should be close to done. I am anticipating a packed pool with Oak Marr closed indefinitely (at least until April, I've heard). I will likely try to go to some team practices in March.

    Going to decide on Indy later this week. Dead even on the pros and cons.

    2014 SCY nationals is too far and outside (CA)
    friends going to Indy
    I get to meet James
    fast pool
    won't be ready to taper for zones in lieu of nats either
    still 7 weeks to nationals with a 3 week taper
    Teen Fort wants to go

    not in shape, missed key month of training
    can't really train hard for 7 weeks in a row with no recovery
    couldn't rest at all for zones
    might interfere with prep for LCM Zones in end of June
    more time to train for LCM Zones
    7 weeks to train is a very short time
    gone for spring break from March 23-30

    Updated March 3rd, 2013 at 03:04 PM by The Fortress

    Strength Training and Dryland Workouts