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Calvin S

Wednesday 8/15/18

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by , August 15th, 2018 at 11:59 PM (63 Views)
PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
CORE7 post swim

1000 SKIPS
3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

10x200 @ 3:00
4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
3 - swim 12.5M kick off every wall
3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

100 EZ

Total: 3700

CORE7:
RD1 & RD2:
- plank/plank reach (RD2 w/ 10# db)
- plank rotations
- moving plank
- Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
- reverse lunge to hop
- elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
- floor wipers (RD2 w/ 10# db held above head)

RD3:
- half burpees
- reverse crunch
- weighted crunch w/ 10# db
- Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
- reverse lunge w/ 10# db above held above head
- elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
- floor wipers up and over w/ 10# db held above head

SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!

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