The FAF AFAP Digest

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

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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.