Dynamic Warm-up / Jump Rope 2 minutes
Squat (350# max)
10x 135
5x 185
3x 215
5x 8 @ 230# x 10 last on 3 minute timer
- I was worried about these today. Legs still feeling heavy from the weekend, but the reps were smooth and without a problem. I still didn't wish to push beyond 10 the last set, being happy with feeling better than expected.
Pistol (r/l)
5x 18, 16, 14, 11"
Glute-Ham Raise
x5, 5, 5 - hands assisted
Dollie Leg Curl
x10, 10, 10
Seated Calf Raise
6x 45, 80, 105, 105, 105#
After Work....
Open Water Swim w/ Josie, Jenn, Diane
- Killbuck Lake
- 1409 yds.
- 31:36
Squat (350# max)
10x 135
5x 185
3x 215
5x 8 @ 230# x 10 last on 3 minute timer
- I was worried about these today. Legs still feeling heavy from the weekend, but the reps were smooth and without a problem. I still didn't wish to push beyond 10 the last set, being happy with feeling better than expected.
Pistol (r/l)
5x 18, 16, 14, 11"
Glute-Ham Raise
x5, 5, 5 - hands assisted
Dollie Leg Curl
x10, 10, 10
Seated Calf Raise
6x 45, 80, 105, 105, 105#
After Work....
Open Water Swim w/ Josie, Jenn, Diane
- Killbuck Lake
- 1409 yds.
- 31:36
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