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12|30|13 SCM

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by , December 30th, 2013 at 07:33 PM (581 Views)
weights yesterday. Uh, deadlifts behind back, situps with streamline thing, don't have a name for it, and something else. Anyway, it was decent I suppose


10 x 50 fr on 0:90
  • 42's

8 x 50 fr on 2:00
  • 38 - 36's

500 bk WF
  • 8:15

8 x 25 on 0:30 WF holding 15's
  • made most but the last few and came in on 17
  • first was hypoxic

5 x 25 DFS fr fast (and 25 recovery drill) on several minutes
  • just 13, nothing special

1 x 25 DFS FK
  • 18, should be 17

4 x 25 dolphin kick free WFS on 1:00
  • smooth and quick keeping head above water from 15M to wall

In near future need to work on SDKing more enthusiastically to breakout. I just do a couple soft kicks then transition to flutter kick. Need to kick like mad in tight streamline and breakout further out and quicker.

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Updated December 30th, 2013 at 09:56 PM by __steve__



  1. The Fortress's Avatar
    What is a deadlift behind the back?

    1-2 fast dolphin kicks makes a big difference!
  2. __steve__'s Avatar
    Not sure if there is a name of the exercise, but I have trouble doing deadlifts the conventional way grasping the bar in front, as my knees seem to get in the way and I usually end up hurting my back. Instead, I've been standing in front of the bar grasping it behind (both palms facing back) and it seems to work quite well. I use the squat rack assembly where the bar moves along free moving guides, and set the height such that my knees do not bend more than 90 degrees.

    My body seems to be handling these well, but I try to leave a couple reps on the table for safety.

    Happy New Year!