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Calvin S

Thursday 12/13/18

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by , December 13th, 2018 at 12:42 PM (96 Views)
AM Weights @ LRRC
AM SCY Solo @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

2x
4x25 @ :40 FR B&A drill w/ SNKL
:20 rest
4x25 @ :40 BK 3/4 drill
:20 rest

2x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 rest
4x50 @ 1:00 "Progressive Backstroke"
:30 rest

4x100 @ 1:40 kick w/ fins + BD
odd: FR
even: FL

Total: 2000

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