Warmup: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater
Main Set: 3000m (~2mi) timed
Time: 56:14 (27:?? at 1500m)
LIFT: Upper Body
Bench Press: 195lbs, 3 sets of 6 reps.
Superset: Military Press (45lb dumb-bells) / Lateral Row (180lbs), 3 sets of 6 reps.
Superset: Anchored lower-back raises holding 45lb plate / Tricep push-ups, 3 sets of 10 reps.
Superset: Bicep Curls (45lb dumb-bells) / Overhead tricep extension (60lbs), 3 sets of 6 reps.
Superset: Lat pull-down (130lbs) / Shoulder slam (20/15/15lb dumb-bells), 3 sets of 8/6 reps.
Upright Rows: 70lbs + barbell, 3 sets of 6 reps.
No comments:
Post a Comment