View RSS Feed

The FAF AFAP Digest

Thursday, Feb. 16

Rate this Entry
by , February 16th, 2012 at 05:24 PM (516 Views)
Drylands, 90 min:

scapular/RC/elbow/ankle exercises
flutter kicks on back on bosu, 2 x 100
captains chair leg raises, 2 x 30, boom
extreme angle step ups with BB, 30 x 3 x 10
good mornings, 80 x 4 x 8
leg abductors, 140 x 4 x 6
explosive leg press, 270 x 4 x 12
extreme angle squats with kettle balls and stacked steps (feet are elevated on the steps), 40 x 4 x 12 -- I like this one.
seated rows negatives, very light, 50 x 2 x 15
wide grip lat pulldowns, very light, 50 x 3 x 20
altitude drops, 2 x 10

Bike, 30 minutes

Stretching, 30 minutes

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

Took yesterday off because, predictably, I was done in by the mega sprints + deep tissue. Had a productive day at the gym -- especially by lazy sprinter standards -- as a result. Broke down and did some very lights rows and pulldowns. (Shoulder and back pain is worse than elbow pain.) Tomorrow, I'm swimming with Speedo. But given his new "main sets" I may have to show up an hour early.

Submit "Thursday, Feb. 16" to Digg Submit "Thursday, Feb. 16" to del.icio.us Submit "Thursday, Feb. 16" to StumbleUpon Submit "Thursday, Feb. 16" to Google

Comments