View RSS Feed

Calvin S

Thursday 5/31/18

Rate this Entry
PM LCM Solo @ LRRC
TBC post swim

4x w/ fins + paddles + SNKL
150 swim
100 kick
50 scull

6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
8x50 @ 1:00 BK pull w/ SP

6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
8x50 @ :50 FL kick w/ fins + BD

8x50 w/ paddles + SNKL
odd @ 1:00 swim w/ upside down paddles
even @ :40 swim w/ paddles

100 EZ

Total: 3700

Total Body Conditioning class:

2x
:45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
:45 table top push-ups
:45 "slide arm" push ups w/ floor pad on left hand
1:00 REST

2x
:45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
:45 squat and bounce (3x) w/ 15# dumbbell
:45 table top row left arm
1:00 REST
(RD2 - table top row was with knees off ground)

"Urban Assault" (3:00 continuous movement, change exercises on command)
-reverse lunges w/ 15# dumbbell above head
- side burpees (jump laterally instead of up and down)
- "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

8:00 to complete:
25 sit-ups
25 plank rotations (25 each side)
20 sit-ups
25 plank rotations
15 sit-ups
25 plank rotations
10 sit-ups
25 plank rotations
5 sit-ups
25 plank rotations
hold plank for any remaining time (I had to hold plank for 90 seconds...)

"Urban Assault"

Stretching

Submit "Thursday 5/31/18" to Digg Submit "Thursday 5/31/18" to del.icio.us Submit "Thursday 5/31/18" to StumbleUpon Submit "Thursday 5/31/18" to Google

Comments