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12|07|17 SP SCM

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by , December 7th, 2017 at 10:13 PM (308 Views)



Speed day - only had 32 minutes to swim

5 min warmup easy fr with snorkel

20 x 25 AFAP on 1:00 (o-nbfr / e-br)

Drills with fins and snorkel until kicked out of pool (7 min)





Yesterday's drylands

Treadmill warmup
  • 30% incl @ 6mph,
  • 5 x 0:20 on 1:00

Farmer DB carry
  • Carry them out of weight room and up flight of stairs to next floor then back down stairs into room just in time for them to slip out of hands
  • #75's

Chest press machine
  • 5 x 10

Wheel poses
  • 7 x 0:10 on 1:00

One leg box jumps
  • jump on to 12" and off, then go backwards
  • 10 ea

Vertical drop then jump ups
  • x 5

Vertical drop then broad jump
  • x 5




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