Thursday
Burn out sets of barbell squats @ 225lbs
15 sec break
Burn out set of barbell squats @ 225lbs
Burn out set of kettle bell sit-ups @ 26.5lbs
15 sec break
Burn out set of Kettle bell sit ups @ 26.5lbs
Burn out set of barbell calf raise @ 225lbs
15 sec break
Burn out set of barbell calf raises @ 225lbs
Burn out set of cable hyperextension @ 15lbs
15 sec break
Burn out set of cable byperextension @ 15lbs
John and I were killing it on these sets. Most sets went between 15reps and 20 reps. The calf raise was the exception, due to the limit range of motion of the calf...we kept at 40 reps + on those.
Friday Part 1
12 Mile Cycle followed by 5K run (time 59 minutes)
The goal was to keep in high gears. My legs felt like logs after getting off the bike...but that's a really important thing to learn to work through.
Friday Part 2
John, Cowboy Jeff, and I had swim training at Bryan aquatics with Shellie. Here is what i remember doing ( I may have blocked some of the more painful parts out...)
4 No breathers (see how far you can go across the 25 meter pool without getting air, helps build lung capacity)
2 100 meter sprints
50 meter swim w/ bilateral breathing every 3rd stroke
50 meter swim w/ bilateral breathing every 5th stroke
50 meter swim w/ bilateral breathing every 7th stroke
50 meter swim w/ bilateral breathing every 9th stroke
2 More No Breathers
50 meter Twist Drill Practice (getting head to stay stable while core twist right and left)
I was going to include the "Sunday Survival Run" but I'll update you all on that joyous occasion tomorrow. Have a great day everyone!
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