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Calvin S

Tuesday 2/12/19

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by , February 12th, 2019 at 06:19 PM (50 Views)
PM Weights @ LRRC
PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg glute (50/90/90#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim
300 pull w/ SNKL
200 kick every 3rd 25 BR w/ BD
100 "Progressive Scull" w/ SNKL

6x50 @ :35 AE
4x25 @ :40 V.S. FR kick w/ BD

3x
4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
2:00 REST

100 FLOAT

Total: 3000

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