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Calvin S

Wednesday 7/11/18

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PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
CORE7 before swim

Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

CORE7:

RD1:
- side twists w/ band (1:00 each side)
- front punch w/ band (1:00 each arm)
- bear crawl burpees
- side plank w/ band pull (1:00 each side/arm)

RD2:
- sit up to press w/ 2x10# db
- low plank w/ alternating super man arms
- sit up to twist w/ 2x10# db
- high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
- kettle bell swings w/ 25# kb
- full body crunch w/ 25# kb
- side plank w/ rotations w/ 10# db (:30 each side)

RD3:
- side plank w/ rotations w/ 10# db (:30 each side)
- full body crunch w/ 25# kb
- standing elbow to high knee w/ 10# kb (1:00 each leg)
- high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
- sit up to twist w/ 2x10# kb
- high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

Swim:

600 swim w/ paddles + fins + SNKL

5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
50 @ 1: 30 EZ
5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
50 @ 1:25 EZ
5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

300 EZ

Total: 2500

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