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