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12\26\12 Weights and Pool

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by , December 26th, 2012 at 08:47 PM (203 Views)
Weights morning
  • Grab 30 lb dumbells off floor and lift over head with explosive jump sucessiviely AFAP
    • 3 x 10
    • supersetted with:

  • Close grip bench (3 sets)
    • 115 lbs
    • supersetted with:

  • Incline dumbell curls (3 sets)
    • 30lbs


Weights afternoon
  • Iso-lateral leg press (forgot I did this - )
    • 10 x 90 lbs each leg
    • 10 x 135 lbs each leg
    • 10 x 180 lbs each leg
    • 10 x 225 lbs each leg

  • Iso-lateral chest
    • 10 x 45lb each side
    • 8 x 70lb each side

  • Lat pull down
    • 20 x 120lbs

  • Independent upright cable rows
    • 2x 10 x 60 lbs

  • Torso machine
    • 5x 10 x 80/90/100/110/120lbs each side

  • Seated leg curls
    • 10 x 90lbs

  • Explosive calf raise
    • 20 x 190lbs fast

  • 10 minutes of various elastic/dumbell shoulder activities


SCM at club
  • Warmup
    • 500 free

  • Bovell rotation torque drill with snorkel
    • 500

  • OAD with snorkel
    • 500
    • slow motion 6-7 stroke each length

  • 20 x 25 on 1:00
    • Fly (closed fisted), back, free (sprint), breast order

  • 20 x 25 on 0:30 free
    • Sprint first 6-7 strokes all out then easy to wall
    • low 20's

  • 250 easy


2750

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Updated December 27th, 2012 at 03:03 PM by __steve__

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