4/6/09

Upper Body Improvement

Rope Climb:
- 1 trip up and down (from seated)
- 50 flutter kickers
- 1 trip up and down, touch, back up 3 feet (from standing)
- 50 flutter kicks
- 1 trip up (from standing)
- 50 flutter kicks
DB Curls:
- 35# 1 set of 15 reps
- 50 fluter kicks
1 Arm Standing DB Press:
- 75# x 3 reps (each arm)
- 50 flutter kicks
- 75# x 3
- 50 flutter kicks
- 75# x 3
- 50 flutter kicks
Ring Dips:
- 35# x 8 reps
- 50 flutter kicks
- 35# x 8
- 50 flutter kicks
- 35# x 8
- 50 flutter kicks
- 35# x 8
- 35# x 8
Superset
Push Ups x 10
35# DB Floor Press x 10
*alternate nonstop between both for a total of 60 reps.
Core Work
- 2 sets of 10 standing twists w/ 100# atlas stone
- 1 set of 15 extensions w/ 100# atlas stone

* 500 total flutter kicks for the day

-------------------------------------

1/4 Mile Repeats
1 - 1.20 5 - 1.26
2 - 1.18 6 - 1.24
3 - 1.20 7 - 1.24
4 - 1.22 8 - 1.27

1/2 Mile Repeats
1 - 3.12
2 - 3.09