The FAF AFAP Digest

Drylands:

RC and ankle exercises
power squats, 230 x 4 x 8
triceps press, 25 x 3 x 25
explosive leg press, 290 x 3 x 12
wide(st) grip lat pulldown, 60 x 3 x 20
box jumps, 2 x 20 (step down, no hop down)
back extensions w/plate, 25 x 3 x 15
yoga ball cable twist, 45 x 2 x 15 each side
captains chair leg raises, 2 x 15
power wheel roll outs, 2 x 20
long arm crunches, 2 x 50

Bike, 20 minutes

-- just fat burning and to remove some lactic acid

Stretching/Yoga, 35 minutes:

-- used foam roller too


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The 5 days since my last dryland session made it clear that my elbows are not ready for prime time yet. I just did some high rep triceps press, which I read were good for them, and dropped weight and did the widest grip lat pull down possible. I fear my upper body drylands will take a hit this season. I think I should probably lay off everything but what I did today for the next couple weeks. Perhaps lose fast paddle work as well. Kinda bummed. I had been hoping to shift my drylands into more explosive olympic style lifting. I feel no need to do cleans, but I like the idea of push press, jump shrugs, high pulls, snatch, etc.