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The FAF AFAP Digest

Thur-Fri, Sept 10-11

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by , September 11th, 2015 at 02:14 PM (578 Views)
Thursday Drylands:

rehab ex
straight arm dips, 90 x 3 x 15
seated row negatives, 80 x 4 x 5
resisted broad jumps, 22.5 x 4 x 5
hi to low wood chop, 25 x 3 x 10 each side
kneeling ab crunch, 170 x 4 x 6
explosive leg extensions, 120 x 3 x 8
med balls slams, 2 x 10
knee tuck jumps, 2 x 5
streamline squat jumps, 5
altitude drops, 5
HS explosive hi row, 120 x 4 x 5
extreme angle isometric squat, 3:00


Friday: Swim/SCY/Solo @ LA Fitness

600 various
100 scull
50 EZ
5 x 50 burst + cruise @ 1:15
50 EZ
4 x 25 free @ 100 pace @ :40
100 EZ
4 x 25 breast @ 100 pace @ :40
100 EZ
10 x 50 w/fins
odds = DPS free
evens = kick
100 EZ

Total: 2800



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After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.

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