12.5.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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NOTE: 25 MINUTE TIME LIMIT FOR EACH MAJOR LIFT. 

  1. Squat: work up from an empty bar to a "9" on a 1-10 scale.  This means you should feel like you have only one rep left in the tank  
  2. Take about 10% off of that weight.  Take 10 minutes and do as many sets of 2 as possible, resting as needed.  These doubles should also feel like a "9".  When they get to feel like a 10, you're done.  Or if your 25 minutes runs out, you're done..  
  3. Bench and Row- Repeat steps 1 and 2.
  4. 3x: 
    10 Wide grip curl
    15 Ab Wheel Rollouts
  5. AT POOL: 
    1) 5x
    25m Underwater
    75m Freestyle Sprint
    1 Minute Rest
    2) 10x
    25m "SWOLF" Test*
    1 Minute Rest

*SWOLF = swim one length fast.  Swim one length of the pool as fast as you can, using as few strokes as you can.  Add them together for your score.  For example if it takes you 30 seconds and you used 15 strokes, your score is 45.  You're trying to get your best score possible in these 10 rounds.  

Posted on December 5, 2016 .