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The FAF AFAP Digest

Friday March 25

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elbow & shoulder rehab ex
captains chair leg raises, 2 x 20
single leg stand in streamline on flat side of bosu, 1:00 each leg
altitude drops, 2 x 5
resisted standing long jumps, 35 x 2 x 5
med ball slams, 10
HS hi row, 175 x 4 x 5
explosive leg press, 120 x 3 x 15
single leg squats on edge of high box, 2 x 10 each leg
hip abductors, 130 x 4 x 5
leg press, 255/275 x 4 x 5
Kneeling ab crunches, 140/150/160/170 x 1 x 8


600 various
100 scull
50 EZ
8 x 25 burst + cruise
150 EZ
6 x 50 DPS free w/paddles
50 EZ
8 x 25 w/parachute
100 EZ

Total: 1750


Feeling a little better today. Got in a solid gym session and short swim afterwards. I'm definitely stronger after an extended period of consistent lifting. The 275 on leg press didn't even seem that hard. I'm trying to figure out when to stop lifting before USMS nationals with Canadian Nationals just 3 weeks after ... It seems like I would really start losing strength at 4 weeks off ... Off to ice the elbows.

I am super excited that I persuaded Jim and Bill to go to nationals. Bill is going to join RAM as well. With Water Rat, there will actually be a Pittsburgh presence! And a fun carpool down!

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Updated March 25th, 2016 at 07:32 PM by The Fortress