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The FAF AFAP Digest

Monday, Oct. 29

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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.

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Categories
Swim Workouts , Spinning

Comments

  1. kwhenderson's Avatar
    I was thinking of you today. Praying for safety and provision for you and your family. Glad you got a workout in before all closes down.
    How is Tyler Hamilton's book? Met him right after his Olympic win before he was brought down.
    Keep us posted on the effects of Sandy!
  2. The Fortress's Avatar
    Quote Originally Posted by kwhenderson
    I was thinking of you today. Praying for safety and provision for you and your family. Glad you got a workout in before all closes down.
    How is Tyler Hamilton's book? Met him right after his Olympic win before he was brought down.
    Keep us posted on the effects of Sandy!
    The book is pretty interesting and readable so far!

    We were very lucky this time. We only lost power for 6-7 hours.
  3. kwhenderson's Avatar
    So glad you and your family were lucky and have power again. I think Hamilton's book would be quite interesting-will put it on my list.
    Take care.
  4. The Fortress's Avatar
    Quote Originally Posted by kwhenderson
    So glad you and your family were lucky and have power again. I think Hamilton's book would be quite interesting-will put it on my list.
    Take care.
    Thx.

    Just finished it! Now I'm going to read the 200 page USADA repot!