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  1. Monday, Oct. 29

    by , October 29th, 2012 at 08:01 PM (The FAF AFAP Digest)
    DRYLANDS, 75 min

    rehab ex, 15 min
    flutter kicks on bosu, 100
    long arm crunches, 100
    cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side
    explosive leg press, 190 x 4 x 15
    wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25
    good mornings, 85 x 2 x 8, 90 x 2 x 8
    rear delt flys, 50 x 2 x 30
    standing power wheel roll outs, 2 x 10
    resisted track start jumps on cable machine, 50 x 2 x 10
    resisted standing long jumps, 30 x 1 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Bike, 45 min:

    Didn't go too hard. Was reading Tyler Hamilton's The Secret Race.

    Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy


    ++++++++++++++++++++++++++++

    I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
    Categories
    Swim Workouts , Spinning