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Calvin S

Thursday 8/2/18

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by , August 2nd, 2018 at 10:10 PM (268 Views)
PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
TBC post swim "Bosu Bonanza!"

Swim:

600 (75 swim/25 scull)

6x200 @ 3:00
3 - 12.5M UW kick off every wall
3 - pull w/ paddles + SNKL
1:00 REST
4x200 @ 3:10 add-on BK as follows:
#1 - 150 FR/50 BK
#2 - 100 FR/100 BK
#3 - 50 FR/150 BK
#4 - 200 BK (2:47)

10x50 @ 1:10 breathe every 10

Total: 3100

TBC:
:45 per exercise

2x
Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
Bosu push-up (L arm on Bosu ball)
Bosu half burpee (no push-up or jump)
Single leg v-up w/ 10# db
1:00 REST

2x
Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
Bosu full burpee (no jump)
Tricep kick backs w/ 2x 10# db
Single leg v-up w/ 10# db
Weighted sit-up w/ 10# db
1:00 REST

2x
Bosu push-up (R arm on Bosu ball)
Bosu full burpee (no jump)
Bosu spider-mans
Bosu mountain climbers
Bosu full burpee (no jump)
1:00 REST

"SALLY" (3:30)
Squat + squat hold w/ 25# kb

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Comments

  1. JPEnge's Avatar
    I did "Sally" with 135# back squats once. Never again.
  2. Calvin S's Avatar
    Quote Originally Posted by JPEnge
    I did "Sally" with 135# back squats once. Never again.
    Worst I ever did was a push-up one. But on the down and on the hold, we had to hold push-up “down” position hovering 3 inches off the floor.

    Best one I have done was bicep curls. This one was comparatively speaking, pretty easy as well.

    But that push up one? F*** that s***!
  3. JPEnge's Avatar
    Quote Originally Posted by Calvin S
    Worst I ever did was a push-up one. But on the down and on the hold, we had to hold push-up “down” position hovering 3 inches off the floor.

    Best one I have done was bicep curls. This one was comparatively speaking, pretty easy as well.

    But that push up one? F*** that s***!
    Oh, wow. That's some arm burn right there. At least the back squat down and hold is a semi-rest position if you have the mobility.
  4. Calvin S's Avatar
    Quote Originally Posted by JPEnge
    Oh, wow. That's some arm burn right there. At least the back squat down and hold is a semi-rest position if you have the mobility.
    I am just glad to see "Sally" is more universal. I thought it was a crazy torture method only my instructor used.

    Other people should have to suffer as well!