Wednesday, December 2, 2015

Wednesday - Dec. 2

Agility Rings

Fr. Squat
 -15 @ 70kg
Back Squat
 - 20 @ 80, 100kg
Lunge (r/l)
 - 3 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 100kg
Light Bounding
 - 2 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140#
Fire Hydrants
 - 3 x 50 (r/l)

Swim
 - 500m in 11:10
2 x 100 yards freestyle
(rest :30 between 100sets)
4 x 25 yards windsprints resting :30 between lengths
(swim each length taking only one breathe)
4 x 50 yards crawl resting :15 between laps
4 x 25 yards windsprints resting :30 between lengths
(swim each length without taking only one breathe)
4 x 50 yards crawl resting :15 between laps
 - 50 yds. back breaststoke kicking relaxation
 - 100 yds. breaststroke
 - 100 freestyle warmdown

Later in the afternoon....

Sandbag Get-Up
 - 70# x 6, 6 (r/l)

2 comments:

climber511 said...

Your "work capacity" is really coming along! I get tired reading your workouts :).

Andrew Durniat said...

Thank you. Managing the different disciplines is a challenge. I keep reminding myself that smooth and steady progress is the goal, no shortcuts, allow the training to work over time.