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The FAF AFAP Digest

Thursday, Jan. 10

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4 Comments
by
USMS MemberThe Fortress
, January 10th, 2013 at 03:49 PM (414 Views)
Drylands:

RC/stability exercises, 20 min
leg abductor, 120 x 3 x 8
overhead squats w/bar, 45 x 2 x 10
power wheel roll outs, 2 x 15
standing power wheel roll outs, 2 x 8
cable twist w/yoga ball, 50 x 3 x 8 each side
extreme angle iso squat, 4:00
flutter kick on bosu, 2 x 100
long arm crunches, 2 x 50

20 minutes foam rolling & stretching


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

Took it kind of easy today -- mostly core work and skipped the plyos. I found my ankle weights the other day, so need to start using those on my flutter kicks on the bosu. And, for the first time ever, I saw someone else at the gym doing an extreme angle iso squat. It was a trainer who says he does it for explosive strength. :-) I haven't done them for a bit, so it will take my shins awhile to get used to them again.

There are some good musing about training and practices by Paul Yetter on this blog: http://createperformance.blogspot.com/. Some of his sets I thought Patrick might like. I saw one I might adapt for the HIT forum.

Why recovery days should be easy: neural fatigue
http://www.swimmingscience.net/2012/...-swimming.html

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Updated January 10th, 2013 at 03:59 PM by The Fortress

Categories
Strength Training and Dryland Workouts

Comments

  1. pwb's Avatar
    Thanks for the links. The neural fatigue is intriguing and I (probably other mid-d to d-folks) need to be more attuned to this. I found Yetter's workouts good ... but the structure of the text hard to wade through. That being said, I've bookmarked it as the text-wading effort appears to be worth it.
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    Thanks for the links. The neural fatigue is intriguing and I (probably other mid-d to d-folks) need to be more attuned to this. I found Yetter's workouts good ... but the structure of the text hard to wade through. That being said, I've bookmarked it as the text-wading effort appears to be worth it.
    Neural fatigue -- men are especially susceptible. Or at least men who are quasi jacked.
  3. jaadams1's Avatar
    Quote Originally Posted by pwb
    I found Yetter's workouts good ... but the structure of the text hard to wade through. That being said, I've bookmarked it as the text-wading effort appears to be worth it.
    Does it come in a picture book?
  4. The Fortress's Avatar
    Quote Originally Posted by jaadams1
    Does it come in a picture book?
    haha.

    Salo's workouts come in a nice PDF, though they take a bit of translation too.