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  1. Thursday 12/20/18

    PM Weights @ LRRC
    PM SCY w/ Blair @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    200 abs

    Swim:

    1000 SKIPS

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

    Total: 2000