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Calvin S

Thursday 6/28/18

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PM LCM Solo @ LRRC
P90X post swim

400 swim (150 FR/50 BK)
100 kick FL H.A.S. w/ fins + SNKL
300 swim (100 FR/50 BK)
200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
200 swim (50 FR/50 BK)
300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
100 BK swim
400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

4x150 @ 2:30 BK k/dr/bld w/ fins
8x25 @ :30 V.S. (4 BK/4 FR)

4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
100 EZ

Total: 3700

P90X

2x
2x
:40 high knees
:40 jack-ups w/ 10# MB
:40 side shuffle (alternate shuffle with and shuffle without 10# MB)
:40 mountain climbers (hands on MB)
1:00 REST

2x
:40 goblet squat (wide stance) w/ 20# KB
:20 hold squat w/ 20# KB
:40 left lung w/ 2x 10# DB
:20 hold left lunge w/ 2x 10# DB
:40 right lunge w/ 2x 10# DB
:20 hold right lunge w/ 2x 10# DB
:40 goblet squat (narrow stance) w/ 20# KB
:20 hold squat w/ 20# KB
:40 side lunge drops left side
:40 side lunge drops right side
1:00 REST

3x
:45 L-raises w/ 8# DB
:45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
:45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB

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