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32 minutes Mother's Day SCM

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Happy Mother's Day, Moms!




SCM
30 x 12.5 DFS free on 1:00 (then 12.5 easy kick on back)
  • only start after watch reads xx:00 for consistency
  • moderate launch force (to save foot, skin and joint health)
  • quick B/O to stroke transition
  • glance at wristwatch once marker is straight down in view
  • 7's and a 6 sec AFAP final one


100 easy




Weights yesterday
5 sets of DB bench
  • progressively worked up to 15 reps with 60 lbs

5 sets of Lat rows each arm
  • progressive resistance, 10 reps each

5 sets of single arm DB shoulder press
  • progressive resistance, 10 reps each
  • try to throw weight on last heavy ones

5 sets of leg curls
  • this area is by far the weakest muscles groups I wear, especially my right leg having ancient knee damage

3 sets of bent over rows with one leg back
  • both legs straight, one down supporting weight, the other leg parallel to floor and inline with head and torso
  • also try to keep pelvis flat and parallel
  • works balancing muscles rarely engaged in such a way and to such an extent

5 sets of DB curls

4 sets of tricep stuff

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Updated May 11th, 2014 at 05:31 PM by __steve__

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