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The FAF AFAP Digest

Sunday, May 20

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Drylands:

10 min on bike
RC exercises, 20 min
explosive leg press, 210 x 3 x 12
push press, 60 x 4 x 6
good mornings, 55 x 1 x 6, 65 1 x 6, 70 x 2 x 6
reverse preacher curl, 30 x 2 x 10, 40 x 1 x 5 (tweaked my left elbow)
low row, 90 x 2 x 8, 100 x 2 x 6

standing power wheel roll outs, 10
regular PW roll outs, 25
PW pike ups, 2 x 10
reverse scoops w/plate, 25 x 2 x 15
altitude drops, 3 x 5
med ball slams, 2 x 10 (just using 8 lb ball right now)

Foam roller/Stretching, 20 min

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I meant to go for an easy 1000 swim afterward, but I forgot my suit. The hammies and upper oblique muscles were sore from yesterday's lunging and twisting. Certainly didn't need to do any lunges or squats today. Hoping to get in a speed workout tomorrow. I think my own HIT workouts may be too hard for me if I'm just concentrating on 50s. Though I suppose some 75s and broken 100s would help deal with the non kick problem of long course.

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