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The FAF AFAP Digest

Friday, Nov. 22

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4 Comments
by
USMS MemberThe Fortress
, November 22nd, 2013 at 04:00 PM (416 Views)
Spent about 90 minutes in the exercise room doing the following:

single leg deadlift w/10 lb DBs, 15
power wheel roll outs, 3 x 25
power wheel pike ups, 2 x 10
kettleball swings, 3 x 10
hammers w/10 Lb DBs, 3 x 20
long arm crunches, 3 x 50
overhead lunges w/ 10 lb DBs, 3 x 15
hip lifts, 3 x 25
Rc ex
scap ex
stretching & foam rolling, trying to hammer the piriforumis muscles

Off to coach and to enjoy a social with my team!

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Categories
Strength Training and Dryland Workouts

Comments

  1. jim thornton's Avatar
    Twas indeed a Fun time, mither. Thanks for the invite. Will hope to come more often. Def I'm in LCM season.
  2. Water Rat's Avatar
    How was the Porch
  3. The Fortress's Avatar
    Quote Originally Posted by jim thornton
    Twas indeed a Fun time, mither. Thanks for the invite. Will hope to come more often. Def I'm in LCM season.
    How could you pass up Pitt during LCM season? Much better training there for 90 min than 60 min at Sewickley in a SCY pool.

    Very fun time last night!
  4. The Fortress's Avatar
    Quote Originally Posted by Water Rat
    How was the Porch
    The Porch worked! Ideal spot for a team social -- close to the pool, good food, lots of room for a big group.