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12\19\12 Workout on land

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by , December 19th, 2012 at 03:36 PM (258 Views)
Fitness center on base
  • Torso machine (see attachment)
    • 5 x 8 each side alternately, without rest.
    • This machine targets many torso related swimming muscles like no other
  • Seated calf machine
    • 1 x 40 done explosively
  • Seated leg curl
    • 1 x 10 each leg
  • Leg extensions
    • 1 x 10
  • Lat pulldowns
    • 1 x 10 (excluding warmups)
  • Fly machine
    • 1 x 15 (excluding warmups)
  • Chest press machine
    • 5 x 8
      • raised seat position each set
  • Incline situp
    • 2 x 10, 8
      • held loaded cable on pulley machine for added resistance
  • Knee raises (dip machine, without aft support)
    • 1 x 24
  • 20 lb Medicine Ball toss (max height)
    • 20 x 1 with 0:10 rest
      • As usual, several feet shy of touching racquetball court ceiling (the goal)
  • Various elastic band shoulder targeting exercises
    • feels better than weights
400M at track
  • 39 x 1 broad jumps on 0:10
    • It took 39 broad jumps every 10 seconds to travel 100M
    • Ave jump = 8'5" toe - toe (7'5" toe - heal)
    • Focused on INHALING each jump - lol
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Updated December 19th, 2012 at 06:47 PM by __steve__

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