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The FAF AFAP Digest

Thur & Fri, June 12-13

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Drylands w/ Teen Fort:

I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

RC/scap ex
explosive leg press, 180 x 4 x 15
cable push press, 10 each side
kettle ball swings, 15
TRX squat jumps, 10
flutter kicks on bosu, 100
TRX bicycles, 25
TRX chest press, 15
squat, hold for :30 with 25 lb plate overhead (ouchie)
bulgarians with arms in a streamline position, 10 each leg
back extensions w/25 lb plate, 15




Swim/LCM/Solo @ Pitt

Warm up:

500 choice
4 x 25 scull + 25 free w/paddles
4 x 25 shooter + 25 EZ w/fins @ 1:10
200 of something, forget what ...
50 EZ

Main sets:

6 x 50 burst + cruise @ 1:15
50 EZ

3 rounds: 6 x 50 @ 1:10 w/fins

rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
round 2 = breast, AFAP 50 = 30

1 x 50, 15 fast + cruise
1 x 50, 25 fast + 25 cruise
1 x 50, 35 fast + 15 cruise
1 x 50 EZ
1 x 50 AFAP
1 x 50 EZ

extra 50 EZ

3 rounds: 2 rounds back, 1 round free)
4 x 50 @ 200 pace w/paddles @ 1:10
1 x 50 EZ

extra 50 EZ

Total: 3250 m


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Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!

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Comments

  1. __steve__'s Avatar
    Shoulder Ouchie just thinking about that
  2. The Fortress's Avatar
    Quote Originally Posted by __steve__
    Shoulder Ouchie just thinking about that
    Which part sounded ouchie?