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  1. Wed.-Thursday, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 4 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25

    5-10 minutes on foam roller


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  2. Wed.-Thursay, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 3 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.