1.9.17

Warm-Up: 
1. DeFranco's Agile 8
2. 3x
30 KB Swings
10 Single Leg KB Deadlift

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  1. Deadlift- warm up from 40% of max up to a 5RM.  As the weights start to feel like an "8" on a 1-10 scale, put on a belt.  Add weight slowly until the weight feels like a "9", then stop.
  2. Take about 10% off.  Over the course of about 20 minutes, do sets of 5 at your own pace.  When these reps reach a "9", stop.
  3. Front Squat- repeat steps 1&2

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Later @ Pool: 

  1. 5x 25m U/= with freestyle return, on a 1:50 interval
  2. 4x100m Straight arm swim, easy pace
  3. 5x200m Fin Swim, 45 seconds rest between rounds.
Posted on January 8, 2017 .